Sun. Jul 14th, 2024
Simple Yoga Asanas To Reduce Belly Fat

If you are wondering how to reduce belly fat then you can add simple yoga asanas to your daily life routine that definitely helps you shape yourself. Yoga is an effective belly fat tool that simple yoga asanas for weight loss. In this blog, you will learn simple yoga asanas to reduce belly fat.

This yoga helps to burn calories, ensure flexibility of muscles, and help improve the metabolism. The reason behind belly fat is poor diet, fast food, age as well as a genetic problem. If we add a good diet daily and yoga on a daily basis it helps us to reduce belly fat. 

All we need to do the adhere to the plan, we should keep in mind that we need to give 15 minutes on a daily basis to reduce the belly fat at home. There are many yoga poses for lose belly fat. 

There are many factors we need to consider which different person to person, and yoga is also effective according to the body type. In this article, we will learn about yoga to reduce belly fat for females at home.

1. Tadasana ( Mountain Pose)

Tadasana is a warm-up yoga pose. This posture helps to improve the posture. It is basic for standing pose. This is the first simple yoga asanas to reduce belly fat at home within 15 minutes of daily practice.

Tips to Do

  • Stand with your feet flat
  • Bring your hand to the front, finger 
  • Slight inward rotation of thighs 
  • Eyes fixed ahead and aware 
  • Hold for 20 to 30 seconds and breathe Normally

Benefits of Mountain Pose

  • Improve body Posture
  • Muscles Strengthen 
  • Enhance body balance 
  • Helps Concentration
  • Helps in Increasing the Hight
  • Stress in  Reduction
  • Better Digestion

2. Bhujangasana (Cobra Pose)

Lay down on your stomach with the help of your palms this easy yoga pose reduces belly fat as this requires proper stretching of the back muscles.

Tips to Do

  • Lie down on the yoga mat with your chest facing down 
  • Stretch the back muscles 
  • The toe will touch the floor
  • Palm will be on the floor 
  • Slightly lift your chest and you will be off the floor
  • Hold this posture for 30 seconds 
  • Breath normally and repeat twice

Benefits of Cobra Pose

  • Strengthening the back muscles 
  • Spinal Flexibility 
  • Helps in revealing back pain
  • Helps in Digestion 
  • Helping to Reduce the stress and anxiety 
  • Balance the nervous system 

Caution During Cobra Yoga

Stretch until you experience, the thigh and back sometimes in the beginning you might face some pain then just lie down for relaxation. Pregnant Ladies and back-injured women must not perform this yoga pose.

3. Dhanurasana (Bow Pose)

This is basically a yoga posture for a flat belly. Bow Pose is a simple yoga asanas to reduce belly fat that helps to stretch the stomach. This yoga offers various types of benefits such as mental as well as physical. This yoga posture also helps in improving the overall posture.

Tips To Do Bow Pose

  • Laying down in a prone position
  • Lift your head and bend backward
  • Bring the hand back and hold the ankle with the help of the hand
  • Hold this posture for 30 to 40 seconds 
  • Breath normally and stretch your whole body

Benefits of Bow Pose

  • Strengthen the back 
  • Improve toned belly
  • Relief in Back Pain
  • Helps in Balance hormones 
  • Helps in Boost energy

Caution During Bow Pose

Pregnant women and women in the mensuration Cycle must not do this yoga as well and those who have high blood pressure, neck injury, or back insured should also not perform the same.

4. Pavanmuktasana (Wind-Releving Pose)

This yoga pose is basically relief from various belly issues such as gas problems, and constipation. This yoga will create pressure over the belly to relieve the wind. Healthwise these simple yoga asanas to reduce belly fat as well as help for digestive system.

Tips to Do Wind-Relieving Pose

  • Lie down with your face upward 
  • Hold your keens and feet touch each other
  • Take a breath in a relaxed mode
  • Hold the knees to push towards the chest 

Benefits of Wind-Relieving Pose

  • Helps in Relieving the Gas
  • Helps in digestive System
  • Tones the muscles of legs and arms

5. Naukasana (Boat Pose)

Naukasana yoga is one of the most effective for belly fat reduction. This yoga helps to reduce belly fat for females at home. This yoga posture helps to tone the abs.

Tips to Do Boat Pose

  • Lie down on the yoga mat 
  • Face upward and toe ceiling facing upward
  • Plam resting other side of the Body
  • Needs to make a balance 
  • Finger and toe should be in the same line

Benefits of Do Boat Pose

  • Strengthen the Abs
  • Improve the balance and stability 
  • Helps strengthen the lower back
  • Reduce belly fat 
  • Improve mental focus

6. Ustrasana (Camel Pose)

This yoga pose is opposite to the Naukasana pose as this simple yoga is used to reduce belly fat. In this yoga position, you will experience good stretch.

Tips to Do the Camel Pose

  • Sit on a yoga mat in Vajrasana
  • Lft your body from the knees 
  • Heels should make a perpendicular line with the ground
  • Stretch backward until experienced in the belly 
  • Slowly Relaxed 

Benefits of Doing the Camel Pose

  • Increases in Spinal Flexibility 
  • Reduce lower Back pain 
  • Strengthen back 
  • Increase lung capacity

7. Surya Namaskar (Sun Salutation)

Surya Namaskar contains 12 yoga positions performed in flowing motion. These are simple yoga asanas to reduce belly fat. This yoga affects the entire body. We should practice Surya Namaskar in the morning.

Tips to Do Surya Namaskar

  • Stand on the mat, expand your feet, and relax your shoulder
  • Lift your arms
  • Bring your arm towards the chest and do it in the prayer position 
  • Touch the knee through the forehead
  • Downward to dog Position

Benefits to Do Surya Namaskar

  • Helps reduce back pain
  • Improve flexibility 
  • Helps in reducing whole-body fat
  • Spirituality Growth 
  • Connects with Fresh Nature

8. Padahastasana (Standing Forward Bend)

This yoga posture is for a flat belly. This folding yoga is best for slowing down the heart rate as it’s very good for anxiety reduction. In this yoga pose flexibility is most important to gain the benefits of this.

Tips to Do Standing Forward Bend

  • Be in tadasana pose and with your hand touch the feet
  • Heels touching each other
  • Lift your hand upward
  • Bend your body completely 
  • The body should be falling from the hips 

Benefits to Do Standing Forward Bend

  • Improve the strength of the wrist
  • Relive in mental tension
  • Spiritual Benefits

9. Paschimottanasana (Seated Forward Bend)

This simple yoga asana to reduce belly fat at home women. When you practice this yoga regularly you get many benefits like mental, physical, and emotional strength.

Tips to Do Seated Forward Bend

  • Sit down on a yoga mat in Padmasana
  • Feet toe point to cell
  • The hand should be above on feet without bending the elbow
  • Touch the toe stretch until you can hold
  • Hold this yoga position for 30 to 40 seconds

Benefits of Seated Forward Bend

  • Physical Benefits such as spinal strength
  • Spiritual Benefits
  • Mental and emotional benefits

10. Uttanpadasana (Raised Foot Pose)

This easy yoga pose to lose belly fat all we need to do is lie down on the mat, and this helps in the balance between the waist and hips. It is also known as the raised foot pose. This pose also helps to reduce stress as well as concentration.

Tips to Do Raised Foot Pose

  • Lie down on the yoga mat
  • Legs will be up pointing ceiling 
  • Palms on earth 
  • Stretch Maximum level 
  • Hold it for 15 seconds to 30 seconds and breathe normally

Benefits of Raised Foot Pose

  • Strengthen abs 
  • Helps in toning the muscles 
  • Enhances posture
  • Helps in stress reduction
  • Helps in emotional balance

Conclusion

Yoga helps to improve strength, flexibility, and balance emotions. We all are busy with daily lifestyles but we need to take care of our health also. As we can’t join the gym some it depends upon the cost also. On a daily basis, at least 15 minutes if we are doing yoga will help overall health. In this article, we have learned about 10 easy yoga postures for a flat belly. These Simple yoga asanas to reduce belly fat are very helpful, you can easily get a toned body with the help of these yoga postures.

By Chanda Kumari

"I am Chanda Kumari, a content writer who enjoys writing about entertainment, Health, Beauty, and Biography. Exploring the vibrant world of entertainment brings me joy, and I bring that passion into my writing to create engaging and enjoyable content." & contributing to various projects and delivering high-quality content."

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