A hysteric lifestyle, unhealthy eating habits, lack of exercise, and high-stress levels lead to high blood pressure, diabetics, heart disease, flabby tummy and so on. Proper yoga can definitely help you reduce belly fat significantly. Here are 5 yoga asanas which help you to reduce your belly fat to a large extent.
1. Tadasana (Mountain Pose)
I. Stand straight with your feet, touch the big toes of your feet and heels slightly spread out. Keep the spine erect with hands on both sides and palms facing your body.
II. Stretch your hands to the front and bring the palms close to each other.
III. Inhaling deeply, stretch your spine. Rise your folded hands upward above your head as much as you can.
IV. Lift your ankles as much as you can and try to stand on your toes, with the eyes facing the ceiling.
V. Breathe normally while holding the pose for 20 to 30 seconds.
VI. Repeat the asana 4 times initially, increasing the count gradually. You need to relax at least for 10 seconds before you attempt the next repetition.
2. Padahastasana (Standing Forward Bend)
I. Stand in your feets, with your hands on either side of the body while your feet rest together, with the heels touching each other.
II. Keep your spine erect.
III. Inhaling deeply, lift your hand upwards.
IV. As you exhale, bend forward such that your body is parallel to the floor.
V. Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
VI. Try to touch the floor, with palms straight on the floor, and without bending your knees.
VII. Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
VIII. Exhale, leave your toes, and lift your body to come back to the Tadasana pose.
IX. Repeat the asana 4 times as a beginner and increase the count gradually, relax for 10 seconds between two repetitions.
3. Surya Namaskar (Sun Salutation)
I. Stand up your feet, expand your chest, and relax your shoulders.
II. While inhaling, lift both your arms from the sides. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position.
III. Inhale, raise your hands, and stretch backwards.
IV. Exhale, bend forward and try to touch your knees with your forehead.
V. Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
VI. Hold your breath and stretch your left leg as well. This is called the plank posture.
VII. Come down to the floor holding your spine out. Here, your knees, chest, and chin must be in contact with the floor.
VIII. Inhale, stretch forward, and bend backwards.
IX. Lean forward, keep your hands fixed on the floor and exhale.
X. As you inhale, bring your right leg forward in between your elbows and stretch in the upward direction.
XI. Bring your left leg forward and inhale deeply.
XII. Stretch back from the waist.
XIII. Return to the initial position.
4. Pavanamuktasana (Wind Relieving Pose)
I. Lie down in the supine position (face upwards) with your arms beside your body and feet stretched out, heels touching each other.
II. Bend your knees.
III. As you exhale, take in a deep breath, gradually bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Hold the knees properly in place by clasping your hands underneath the thighs.
IV. Lift your head, allowing your chin to touch your knees.
V. try holding the position for at least 60 to 90 seconds, while breathing deeply.
VI. Release your knees and breath while allowing your head to rest on the floor. Bring your hands onto either side of your body, palms facing the ground.
VII. Relax in Shavasana.
VIII. Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.
5. Paschimottanasana (Seated Forward Bend)
I. Sit on the floor in Sukahasana or Padmasana.
II. Keep your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling.
III. Take a deep breath, stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
IV. Exhale, and bend forward from your thighs and try to touch your toes. Your head should rest on your knees.
V. Once you touch your toes, hold them and try pulling them back till you experience the stretch on your hamstrings.
VI. As you inhale, hold your belly, and try to retain the position for at least 60 to 80 seconds. Slowly, increase the time of holding the position.
VII. Exhaling, bring your body upward, relieving your toes from your fingers to come back to the Sukhasana or Padmasana pose.
VIII. Repeat the asana 4 to 5 times as a beginner, working up to 25 times or more.