12 Simple Yoga Asanas To Reduce Belly Fat

Yoga is the new-age method that has changed the course of millions of lives. Years ago, the gurus started yoga on the holy ground of India. Do you know that at least 40% of people practice yoga around the world?

Let us start our discussion by knowing what it is. Yoga is a practice where both mind and body are involved in building the strength and flexibility of an individual. This practice helps us to manage pain and reduce the stress associated with the body. Various kinds of yoga can combine different physical postures, breathing patterns, and meditation for the overall well-being of an individual.

The main roots of yoga are situated in India. Many experts have stated that regular practice of yoga can promote endurance, flexibility, well-being, strength, and calmness in an individual. A survey conducted in 2017 found that at least one adult out of seven in the USA has practiced yoga for at least six months in a year. Read below this article to find out some of the best yoga poses to help reduce belly fat.

Types of Yoga

The main focus of yoga is to build a connection between the spirit, mind, and body of an individual. Yoga is made from six branches, and each branch represents different characteristics.

The six branches are:

1. Hatha Yoga

Hatha Yoga focuses on the physical and mental branches of the body.

2. Raja Yoga

This branch focuses on meditation and adheres to the steps associated with the eight limbs of yoga.

3. Karma Yoga

This yoga can help you create a physical approach that will promote a life free from negativity and selfishness.

4. Bhakti Yoga

Bhakti yoga is a popular branch, especially among spiritualists, where a path of devotion is established. It is considered a way to promote acceptance and tolerance in an individual.

5. Jnana Yoga

This branch of yoga talks about wisdom and allows an individual to follow the path to becoming a scholar.

6. Tantra Yoga

It is a ritualistic form of yoga asana associated with spiritual practices.

12 Yoga Asanas to Reduce Belly Fat

Yoga plays a major role in reducing the belly fat of an individual. Various types of asanas can be practiced by an individual to maintain body weight and balance. Some of the yoga asanas that can help you reduce weight are as follows:

1. Tadasana (Mountain Pose)

Tadasana is considered the ideal pose for a warm-up yoga workout session. This pose is beneficial as it can improve blood circulation in an individual and has the capacity to activate the core as well as other peripheral areas of the body. Tadasana prepares for a good workout session by providing an ideal start to it and considered as one of the best yoga asanas.

How to do it?

If you want to practice Tadasana, a step-by-step guide is given below:

• One should start by standing with flat feet and legs slightly spread out. You should make sure that both feet are in contact with each other. Remember to keep your spine erect with both hands and palms facing the body.
• Next, you should stretch your hands to the front and slowly bring your palms close to each other.
• Easily inhale air and stretch your spine properly. Slowly raise your folded hands above your head and stretch.
• Then try lifting your ankles and standing on your toes with your eyes facing the ceiling.
• Hold the pose for 20 to 30 seconds and breathe normally.
• Lastly, inhale deeply, and while exhaling, slowly relax your body and bring your feet back to the floor.

To get the best results, you must repair this asana ten times and increase the count gradually.

Variations

The mountain pose, or tadasana, has various types of variations. You can use different ways of positioning the arms, such as stretching the arms upward, parallel to each other, or perpendicular to the floor.

Benefits

The various benefits of mountain pose, or tadasana, are as follows:

• It will improve posture by firming the abdomen and buttocks.
• The pose can also strengthen the thighs, ankles, and knees.
• The pose can provide relief from pain affecting the back, arms, and hips.

Caution

• If you have low blood pressure, insomnia, or constant headaches, then do not perform this task.

2. Surya Namaskar

Surya Namaskar is one of the most popular yoga asanas that can help you stretch your body.

How to do it?

• Start by standing with both of your feet together, then expand your chest and carefully relax your shoulders.
• Then inhale and lift both your arms from the side. Once you exhale, bring your arms to the front of your chest and keep in a prayer position.
• Then, one should inhale, raise the hands, and stretch backward slowly.
• Now exhale, bend forward, and try to touch the knees.
• You should, on your knees, stretch your right leg backward with your palms placed towards the floor.
• Slowly move downward into the dog position. Now slowly come on the tips of toes and move forward in an Ashatnaga Namaskara where the hips are slightly elevated.
• Deeply inhale, stretch forward, and bend backward into a facing dog.
• Then you should keep your hands fixed on the floor and move the entire torso into the downward dog position.
• You should then bring your left leg forward and inhale deeply.
• Slowly stretch your back from the waist and return to the initial position.

Benefits

• Surya Namaskar can tone all the organs of the body.
• Regular practice of sun salutations can keep you healthy and energized for the day.

Caution

• During pregnancy, menstruation, or lactation, women should avoid doing the Surya Namaskar.

3. Padahastasana

This pose is extremely helpful to maintain the heart rate and associated conditions. It can also relieve stress and anxiety.

How to do it?

• Start in the Tadasana pose by using your hands on either side of the body. Remember that you have to keep your heels touching together and your spine erect.
• Then inhale deeply and lift your hand upward. Slowly exhale and bend forward in such a way that your body is parallel to the floor.
• Repeat the inhale and exhale process, and bend forward completely with your body falling away from your hips.
• Now, one should try to touch the floor with palms placed straight on the floor. Remember that you should not bend your knees.
• Lastly, inhale while coming into the Tadasana. Stay in this position for some time, as per your choice.

Variations

Padahastana has a lot of variations, such as placing your hands beneath the feet or simply holding your ankles or shins.

Benefits

• This pose improves digestion and strengthens the wrist joints.
• It can also relieve the mental and physical exhaustion of an individual.

Caution

• Before performing the Padahastasana, one should perform the Uttanasana, as it is a less challenging pose.

4. Paschimottanasana

It is one of the basic poses of Hatha Yoga and can stimulate the solar plexus. The pose can also provide the required stretch to the hamstrings, thighs, and hips. It is considered as one of the best yoga asanas for the older people.

How do I use it?

• Start by sitting erect, and then inhale forward by exhaling.
• Then, lower your outer arms simultaneously and grasp the roses.
• Bend further to close the gap between the body and the legs, and let your forehead rest on the legs.
• Remember that you have to maintain this posture for about 30 seconds to one minute while breathing.

Variations

• You can try variations in this pose by stretching out only one leg at a time.

Benefits

• This pose can relieve stress and help balance the menstrual cycle.

Caution

• People with spinal disc conditions or who have undergone abdominal surgeries should avoid this pose.

5. Pawanmuktasana

It is one of the most popular poses practiced to relieve gastric problems such as constipation and indigestion.

How to do it?

• Start by lying down flat on your back and breathing evenly.
• Now bend your raised legs at the knees and slowly, with your hands, grasp a part of your legs below the knees.
• Slowly pull your knees gently towards the head.
• Lastly, lift your head off the floor and move it forward till your forehead touches the knees.

Variations

• If you are new, then you can practice this pose by using a single bent leg and keeping the other leg straight.

Benefits

• This poses a strain on your back and abdominal muscles. Additionally, it can tone the muscles of the body.

Caution

• Pregnant and lactating women should avoid this pose.

6. Naukasana

If you practice this pose for more than a minute, it can help contract your abdominal muscles and correct your posture.

How to do it?

• Lie down on your back, inhale deeply, and then slowly exhale. Now gently lift both your chest and legs off the ground.
• Now, keep your arms stretched forward with your fingers pointing at your feet.
• If you observe, your body is in the shape of the body. Once done, slowly return to the normal position.

Variations

• You can perform this pose by keeping your fists closed.

Benefits

• It can strengthen the abdominal muscles and help remove belly fat.

Caution

• If you are suffering from headaches, heart problems, or insomnia, then the pose should be avoided.

7. Ustrasana

Ustrasana, commonly known as Camel Pose, is a yoga asana that involves a deep backward bend of the spine. The name “Ustrasana” is derived from the Sanskrit words “ustra,” which means “camel,” and “asana,” which means “pose” or “posture.” This pose is so named because the final position resembles the hump of a camel.

How to do it?

• Start by standing on your knees and keeping your thighs straight.
• Now lean in a backward direction and push your hips in a forward direction.
• Now bend the head and spine backward without straining yourself.
• Lastly, relax your body and muscles in the back.

Variations

• Once you have mastered the original position, you can slowly drop your head back and stay in the same position for some time.

Benefits

• It can strengthen the muscles of the back and can also improve posture.

Caution

• People suffering from neck injuries, heart ailments, or women who are pregnant are advised not to practice this pose.

8. Uttanpadasana

Uttanpadasana, also known as Raised Legs Pose or Extended Leg Pose, is one of the yoga asanas that involves lifting both legs while lying on your back.

How to do it?

• While doing this pose, both the feet and knees should be kept together, and breathing should be at a normal pace.
• Now, slowly exhale and inhale while breathing, and raise your legs at a 90-degree angle.
• Remember that you do not have to raise your shoulders from the ground.
• Once you are in the final position, breathe normally and hold the position for a few minutes.

Variations

• You can try various variations by bending your legs.

Benefits

• It can strengthen the abdominal muscles and core.

Caution

• People with thyroid issues or heart ailments should avoid this pose.

9. Marjariasana

Marjariasana, commonly known as Cat-Cow Pose, is a popular yoga asana that is often included in flow sequences and used for spinal flexibility. The name “Marjariasana” is derived from the Sanskrit words “Marjari,” which means “cat,” and “asana,” which means “pose” or “posture.”

How to do it?

• To do this pose, one should spread their fingers and press them firmly down through the knuckles.
• Exhale slowly and round the spine towards the ceiling as you release your head.
• Now, draw your lower belly inward and upward.
• Gently push the floor away with your hands to help broaden the shoulder blades.

Variations

• You can try variations on your shoulders and arms.

Benefits

• This pose can improve the sturdiness of the spinal column and help you with your posture.

Caution

• If you are suffering from a head injury, perform this pose with extra care.

10. Bhujangasana

Bhujangasana, commonly known as Cobra Pose, is a yoga asana that involves arching the back and lifting the chest while keeping the lower body on the ground. This pose is often included in various yoga sequences and is known for its benefits in strengthening the back and improving spinal flexibility.

How to do it?

• You can do this pose by lying down on the stomach and placing the palms near the shoulders.
• Now, slowly breathe and raise your head, chest, and abdomen.
• Be easy on yourself and go on with one vertebra at a time.
• Your arms should bend at the elbows, and you should perform this pose.

Variations

• You can try variations of this pose by focusing your eyes on your left heel. You can try both sides of your body.

Benefits

• This pose can tone the abdomen and improve the flexibility of an individual.

Caution

• While performing that pose, if you are experiencing strain at the back of your body, then you can avoid this pose.

11. Dhanurasana

Dhanurasana, commonly known as Bow Pose, is one of the yoga asanas that resembles the shape of a bow when performed. This pose is beneficial for stretching and strengthening various parts of the body, including the back, arms, and legs.

How to do it?

• Start by lying down on your abdomen and placing your legs close together. Remember that your forehand should be placed against the floor.
• Now bend your legs at the knees and bring your feet up behind you.
• Gently stretch your arms backward and grasp your ankles.
• Slowly inhale, and now your body should be arching upwards.

Variations

• The variations of this pose are called Parsva Dhanurasana. After you have mastered the above-mentioned pose, you can practice the variations, such as Parsva Dhanurasana.

Benefits

• It can improve the posture of an individual and stimulate the positions of the neck and abdomen.

Caution

• Individuals suffering from high blood pressure, hernias, and neck injuries should avoid this pose.

12. Savasana

Savasana, also known as Corpse Pose, is a foundational yoga asana often practiced at the end of a yoga session. It is a relaxation pose that allows the body and mind to rest and integrate the benefits of the yoga practice.

How to do it?

• Start by lying down in a supine position and keeping your feet together or stretched out.
• Next, you have to close your eyes and inhale as well as exhale deeply, allowing the body to relax.
• Lie down in the same position until your breathing becomes normal.

Variations

• You can rest your legs on a wall or chair, as per your choice.

Benefits

• It can help you acquire a deep meditative state that can repair tissues and provide relief from stress.

Conclusion

Yoga has been a meditation and exercise practice for years. If you want to live a happy and stressful life, then yoga can be your one-stop solution. Depending on their benefits, anyone can perform these listed Yogas and be healthy, but certain precautions should also be taken.

Types of Yoga and 12 Yoga Asanas to Reduce Belly Fat – FAQs

1. How many asanas are there in yoga?

Answer:

There are a total of 84 asanas in yoga, taken from different scriptures and religious texts.

2. Which is the most famous asana?

Answer:

Sirasna, or yoga headstand, is the most famous yoga pose practiced in the world.

3. Can yoga help me reduce fat?

Answer:

Regular practice of yoga can help you remove fat from your body. Remember, consistency is the key.

4. Can I follow a diet with yoga?

Answer:

You should consume healthy food with plenty of water to get the best results from yoga.