Yoga poses and exercises to reduce belly fat

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Although there are several forms of practice today, yoga remains the most reliable and effective method for nourishing and toning the body. Because yoga works deeply for the core and entire body, the poses mentioned below are an easy approach for someone looking to lose belly fat. Here are some useful belly fat loss yoga poses and exercises for you.
A wrong lifestyle, an unhealthy eating habit, lack of exercise and high stress levels - all lead to a big belly, excess fat, flabby muscles. Abdominal weakness often presents as low back pain and can cause viscera to sag and produce pelvic malformations.
A sensible diet, combined with good exercise habits, can definitely help you lose belly fat on a large scale. Yoga plays an important part in transforming the abdominal muscles and muscle groups, allowing the body to recover.

1. Yoga Asana to reduce belly fat

1.1. Tadasana (Mountain Pose) Tadasana is an ideal warm-up pose that improves blood circulation, activating the core and other peripheral areas. Therefore, make sure your body is ready for other poses.
Perform Stand flat, heels slightly spread and big toes in contact. Keep your spine upright with your hands at your sides and palms facing your body. Stretch your arms out in front of you and bring your palms together. Inhale deeply, stretch the spine. Bring your folded arms above your head, straightening as much as you can. Try lifting your ankles and tiptoes, eyes up toward the ceiling. If you can't stand on tiptoes, you can keep your feet flat on the ground, while keeping your eyes on the ceiling. Breathe normally, hold this position for about 20 to 30 seconds. Inhale deeply and while exhaling, slowly relax and bring your feet back to the floor. Repeat the asana 10 times, gradually increasing the count. Relax for 10 seconds before you try the next move Benefits Improves your posture Firms abs and buttocks Strengthens thighs, knees and ankles Reduces sciatica pain affecting the back, hips and outer side of the legs) Caution People with low blood pressure, insomnia and headaches should perform the basic asana without looking up.
1.2. Surya Namaskar (Sun Salutation) Surya Namaskar pose is a combination of twelve yoga poses, each of which has a major impact on the entire body. The forward and back bends allow for a stretch, while deep breathing during the exercise helps to detoxify. It is recommended to practice Surya Namaskar daily in the morning, combined with sunlight for maximum benefits.

Perform Stand with both feet, chest and shoulders wide. Inhale, and raise both your arms from the sides. On an exhale, bring your arms in front of your chest and hold them in a prayer position. Inhale, raise your arms and stretch them back slightly. Exhale, bend forward and try to touch your forehead to your knees. Bend your left knee, straighten your right leg back, and place your palm on the floor. Switch to downward facing dog. From Adho Mukha (downward facing dog), go on tiptoes, move forward in Ashtanga Namaskar (a form of Chaturanga Dandasana), where hips are slightly raised and bring the whole body in a flat plane. down to the floor. Inhale, reach forward and bend backward into Urdhva Mukha, or upward facing dog. Keeping your hands fixed on the floor, move the dog's body downwards. As you inhale, bring your right leg forward, in between the elbows, and straighten it upwards. Bring your left leg forward and inhale deeply. Stretch your back from the waist. Return to original position. Benefits From head to toe, all body parts and internal organs benefit from this pose. Regular practice of Surya Namaskar keeps you healthy and energetic.
Caution Women should not perform Surya Namaskar during menstruation. Pregnant women must check with their doctor before performing this combination of movements.
People with spine problems, high blood pressure, metabolic cardiovascular diseases should not perform this pose.
1.3. Padahastasana (Forward Bend) This pose is good for the heart and relieves problems like anxiety as it slows down the heart rate. Your abdomen also becomes soft and relaxed, allowing the stomach to do its job, dealing with problems big or small in the abdomen.
Perform Stand in Tadasana, hands on either side of the body while feet are together, heels touching. Keep your spine upright. Inhale deeply, raise your arms upwards. As you exhale, bend forward so that your body is parallel to the floor. Inhale, then exhale and bend forward fully, body falling off the hips. Try to touch the floor, palms straight on the floor, and without bending your knees. Beginners can try touching their toes or just ankles to start, working your way up to the floor. Inhale while entering Tadasana. It is best to stay in this position for a bit longer depending on the individual's ability and needs.

Benefits Improves digestion, promotes abdominal muscle tone Strengthens wrist joints Reduces mental and physical exhaustion Caution People with disc or spine disorders should refrain from this pose.
1.4. Paschimottanasana (Sitting Forward Bend) This is one of the basic postures of Hatha Yoga, it stimulates the center of your nerve plexus. Along with acting as a toning pose, the forward bend also provides an admirable level of stretch to the hamstrings, thighs, and hips. It is also ideal for those prone to digestive disorders.
Perform Sitting on the floor in Sukhasana or Padmasana. Keep your spine straight and straighten your legs out in front of you. Your feet should be facing the ceiling. Inhale deeply, extending your arms overhead without bending your elbows. Your gaze should follow your hands, and try to stretch your spine to the maximum. Exhale and bend forward, bringing your hands down and trying to touch your toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs or shins when starting out. As you touch your toes, hold them and try pulling them back until you feel a stretch in your hamstrings. Hold your breath evenly, and hold the pose for about 60 to 90 seconds. Slowly, increase the time holding the pose to five minutes, or if possible, more. Exhale, bring your body up, release your toes from your fingers to return to Sukhasana or Padmasana. Benefits Reduce stress Balance menstrual cycle Caution For people with spinal disc disorders, recent abdominal surgery, asthma and diarrhea should not perform this pose.

1.5. Pavanamuktasana (Wind Relief Pose) Pose that relieves stomach problems, including indigestion and constipation. Since your knees put pressure on your abdomen, stay in this position for more than a minute to help trigger the burning of belly fat
Perform Lie down on your back (face up), hands placed the side of the body and the feet are straight, heels touching. Genuflect. Inhale deeply and as you exhale, gradually bring your bent knees toward your chest, thighs putting pressure on your abdomen. Keep the knees in place by interlacing your hands underneath the thighs. Inhale again and as you exhale, raise your head, let your chin touch your knees, and stay in this position for about 60 to 90 seconds, while breathing deeply. Exhale slowly, while relaxing your knees while resting your head on the floor. Bring your hands up to the sides of your body, palms facing the ground. Relax in Savasana. Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions. Benefits Strengthens back and abdominal muscles Helps with digestion and elimination of gases Firms the muscles of the legs and arms Caution Pregnant women, people with spine problems, people with blood pressure and heart problems circuit should not perform this pose.
1.6. Naukasana (Boat Pose) This is the most commonly used pose for those who want to have a flat and toned stomach.
Execution
Lie on your back on a yoga mat in a supine position, legs straight, toes facing the ceiling and palms on either side of the body facing the ground. Breathe in deeply. As you exhale, lift your body (head, chest, and legs) off the ground. Extend your arms so that they form a straight line parallel to your legs. Your fingers should be on the same line as your toes. Look towards the toes. Breathe normally, holding the pose for 30 to 60 seconds to begin. Inhale, then exhale deeply, slowly relax and return to the supine position. Repeat this pose 5 times and gradually do up to 30 times. Relax for about 15 seconds after each repetition. Benefits Strengthens abs and helps get rid of excess fat Improves digestive system health Strengthens arms, thighs and shoulders

Caution People with blood pressure, heart problems, diarrhea, headaches and insomnia should refrain from performing this pose. Also, pregnant and menstruating women should not practice this pose
1.7. Ustrasana (Camel Pose) This back stretch is the opposite of Naukasana. Your abs will be stretched making them toned
Perform Sitting in Vajrasana. Slowly, lift your body off your knees so that you are sitting with your entire body weight supported by your knees. Your heels should form a line perpendicular to the ground. Exhale deeply and arch your back. Bring your hands behind your body and try to hold each of your ankles. Tilt your head back and straighten it back, until you feel your stomach stretch. Hold this pose for 20 to 30 seconds, work your way up to 60 seconds, breathing normally. Exhale and slowly relax. Back to Vajrasana. Repeat this pose 5 times and do up to 30 times. Relax for 15 seconds after each repetition. Benefits Strengthens back muscles Improves posture Treats fatigue, menstrual discomfort and mild back pain Caution People with heart related diseases, back or neck injuries and high blood pressure should not take this exercise. like this. People who suffer from migraines and insomnia must also refrain from performing this pose.
1.8. Uttanpadasana (Raised Legs Pose) This pose helps to transform the rectus abdominis and associated abdominals, while also working the hips and thighs. This pose is one of the most effective and efficient ways to get rid of the body part that accumulates around your waist and hips during pregnancy.
Perform Lie on your back on the mat, legs straight and heels touching. Keep your hands on either side of your body, palms facing the ground. Breathe in deeply. Now, exhale slowly, tilting your back while placing your head so that your ears are in line with your shoulders. Do not move your hand from the original position. Breathe normally. Stretch as much as you can without hurting your back. Inhale deeply, raise your legs off the floor, making a 45-degree angle with the floor. Hold the pose for 15 to 30 seconds, breathing normally. Do it slowly to hold the pose for more than 60 seconds. Exhale deeply and straighten your legs so that they form a 90-degree angle with the floor. Breathe normally, hold the pose for 30 seconds. Inhale deeply, gradually bringing the legs back to the original position - supine position. Repeat this pose 10 times to start, do it gradually to 30 times. Relax for 15 seconds after each repetition. Benefits Treats stomach related ailments such as heartburn and constipation. Relieves Back Pain Improves Reproductive Functions Improves Blood Circulation Caution Those handling pull-ups, people recovering from a spinal injury, and pregnant mothers must avoid this pose if it is done independently.

1.9. Marjariasana (Cat Pose) Strong contraction of the abdominal muscles while holding the pose helps to melt fat and thus reduce the size of the abdomen. This pose is also beneficial for increasing the flexibility of the spine.
Perform Sitting in Vajrasana. Breathe normally, stand up from your position and bring your body parallel to the floor so that your body rests on your knees and palms. While your knees should be below your hips, your palms should be under your shoulders facing the floor. Keep your head straight. Widen your knees slightly so your weight is evenly distributed. Inhale deeply, raise your head while pushing your back down so that the body has a concave structure. Expand the abdomen as much as possible to draw in the maximum amount of air. Holding your breath, hold the pose for about 15 to 30 seconds. Exhale deeply and lower your head, while arching your back. Keep your buttocks and abdomen tight until the contraction stops. Your head should be between your hands. Breathe deeply, hold the pose for about 15 to 30 seconds, gradually doing 60 to 90 seconds. Exhale and slowly return to Vajrasana. Relax for 15 seconds. Repeat this pose 10 times to start, do it gradually to 30 times. Relax for 15 seconds after each repetition. This is also one of the best yoga poses to lose belly fat. Benefits Improves spinal endurance Adjust your posture Reduces stress on your back Caution If you have a head injury do not do this move
1.10. Bhujangasana (Cobra Pose) Your abs will be stretched with this pose. Regular practice of this pose can also reduce postpartum back pain
Perform Lie on your stomach in a prone position (chest down), legs slightly extended and toes touching the floor. Keep your hands on either side of your body, palms facing the floor. Bring your palms under your shoulders. Inhaling deeply, slowly lift your chest and head off the floor, looking straight up at the ceiling. Pull your butt towards your navel, while keeping your butt tight. Hold the pose for 15 to 30 seconds, while breathing normally. Take a deep breath and try to lift your body from the waist up, bending backwards as much as possible. However, make sure that you don't experience back pain during this process. Hold the pose for 30 to 60 seconds, breathing normally. Exhale and slowly lower your body - chest, neck and forehead - to return to prone position. Extend your arms slowly forward. Repeat this pose 10 times to start, do it gradually to 30 times. Relax for 15 seconds after each repetition. Benefits Tones abs Improves mid and upper back flexibility Improves shoulder and back strength Reduces stress and fatigue

Caution Only bend backwards until you feel a stretch in your abdomen, thighs, and back. Relax even if you have mild pain from stretching. In such cases, you can perform Ardha Bhujangasana.
Also, pregnant women and people with back injuries and carpal tunnel syndrome should not perform this pose.
1.11. Dhanurasana (Bending Pose) Along with stretching the abdomen, back, thighs, arms like the chest, this pose also improves your posture.
Execution Lie face down on the mat, feet together, hands on either side of the body and palms facing the floor. Exhale deeply, bending your knees upwards. Lift your head and bend backwards. Reach back and try grabbing your ankle with your hand. Support your body weight with your belly. Inhale deeply, try to lift your knees higher. Hold the pose for 15 to 30 seconds, gradually increasing to 60 to 90 seconds. Breathe normally while holding the pose. Exhale and slowly relax, stretching your body. Repeat this pose 10 times to start, gradually doing up to 30 times. Relax for 15 seconds after each repetition. Benefits Stretches the back muscles and strengthens them Neck and abdominal stimulation Caution People with high blood pressure, hernia and back or neck injuries should refrain from performing this pose. Pregnant women or women who are on their menstrual cycle should not perform this pose.
Along with all the yoga poses to reduce belly fat mentioned above, you also need to focus on practicing healthy eating habits such as eating nutritious balanced meals, drinking plenty of water, avoiding processed foods , drink green tea and stay away from stress. Also, make sure your body is getting enough sleep as studies have proven the negative effects of sleep loss on the health of your belly.
Hope the above information has provided you with more options of yoga poses and exercises to reduce belly fat. Wish you always have a scientific diet and improve your work productivity and improve your life.

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Reference source: stylecraze.com