An erroneous lifestyle, unhealthy eating habits, lack of exercise, and high stress levels – all of these give rise to a flabby tummy. Proper diet, combined with a good fitness routine, can definitely help you reduce belly fat to a large extent. Here are top 5 yoga asanas to reduce Abdominal Fat.
PASCHIMOTTANASANA | Seated Forward Bend Pose
Paschimottanasana is also known as the Seated Forward Bend or Intense Dorsal Stretch.
Start by sitting with your legs stretched out in your front. As you inhale, raise your arms up so that your hands are aligned with your ears. Now, as you exhale, push your chin forward and bend down as much as you can. Hold on to your toes, or if possible, wrap your fingers around your feet and interlock your fingers and bring your forehead to rest on your legs. Make sure to not bend your knees.
It helps people with diabetes and family history of diabetes. It helps the liver and spleen to function properly. It strengthens the lumbar and sacral regions; regulates appetite and balances your metabolism.
PAVANAMUKTASANA | Wind Relieving Pose
Also known as the wind relieving pose, the name Pavanamuktasana comes from the Sanskrit words “Pavan” (wind), “Mukta” (relieve) and “asana” (pose).
Start by laying down on a yoga mat. Now bend your legs at the knees and lift and pull them towards your chest. Wrap your arms around your legs to hold them in pace. For further squeezing of the abdomen, you can hold on to your elbows. Finally, lift your chip up towards your knees.
It increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs. It helps in improving the digestive system. Beneficial for women menstrual disorders. It also relieves flatulence and constipation.
KUMBHAKASANA | Plank Pose
Plank is a truly foundational pose. It teaches you to hold yourself together—like a sturdy wooden plank—giving you the power you need for complex poses and the grace to glide with ease through transitions between poses.
Stand on the knees and place your palms in front of them at a comfortable distance. With wrists, elbows and shoulders in line with one another stretch your legs behind staying on toes. Let the neck be in line with the body, not dropped down or raised up. Contract the abdominal muscles and hold the whole body in line, without bending the knees or lowering the waist for 10 to 15 breaths. Drop your knees down one after the other and sit back on your heel, touching the forehead to the ground as in Balasana. Relax
Practising this pose helps in toning the core muscles, including the abdomen, chest, and lower back. It is said to strengthen the arms, wrists, and shoulders. It also strengthens the spine muscles and prepares the body for more challenging arm balances.
BHUJANGASANA | Cobra Pose
The name comes from the Sanskrit words bhujanga meaning "snake" or "serpent" and asana meaning "posture". This pose is a part of Surya Namaskar.
Start by laying on the mat facing downwards. As you inhale, lengthen your spine and arch back, creating a space between your pelvic and rib cages. Squeezing your butt, drop your shoulder back and arch your head all the way back.
Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue. It is said to be therapeutic for asthma.
NAUKASANA | NAVASANA | Boat Pose
One of the most well-known yoga poses for core strength is the Navasana which gets its name from the Sanskrit words "Nava" meaning boat and "Asana" meaning posture.
Lay down on your back on a yoga mat. Slowly raise your hed up and place your ebows on the ground, supporting your body weight. Slowly lift your feet off the ground. Now, slowly release your arms and stretch them forwards.
Navasana tones the ab