Do you know that practicing asanas can reduce your belly fat and bring a fair look to your body? Belly fat, also known as visceral fat, is the most dangerous fat that you can have. Excess of this fat around the abdomen area leads to a condition called visceral obesity, which is responsible for various health problems such as high blood pressure issues, an increased risk of Type 2 diabetes, and even heart disease.
Even if you exercise regularly, it is almost impossible to reduce the volume of your belly unless you target that area with specific poses.
Luckily, there are several yoga postures that prove to be extremely helpful in burning excess fats from the abdominal area. If you want to get rid of that stubborn belly fat, check out these best yoga asanas for reducing belly fat and get started today!
Best Yoga Asanas to Reduce Belly Fat
1. Matsyasana
Matsyasana, or the Fish Pose, is an extremely beneficial pose for reducing belly fat. It has been proven that this pose releases the hormone called serotonin, which plays a key role in reducing stress and anxiety. Increased stress and anxiety can increase cortisol, the hormone that is responsible for increasing belly fat.
Regular practice of yoga exercises helps to decrease cortisol and a significant increase in serotonin, which can help reduce the fat around your abdominal area. Matsyasana is also one of the best poses for improving your digestive system, which can be extremely helpful in reducing belly fat.
How to do Matsyasana?
While performing this pose, keep your spine straight and rest your head on the floor. Lift your hands from the floor, and interlace your fingers. Gently push your palms against each other, and slowly lift your head, chest, and legs off the floor. Hold this pose for about 10 seconds, and then release it.
2. Marichyasana
Marichyasana, or the Cobbler Pose, is a pose of yoga that can help you reduce abdominal fat. It is a great pose for strengthening your core muscles, and it also stretches the hips and spine. When you perform this pose regularly, it can help improve your posture, which is especially important for people with a pot belly!
This yoga helps to stretch and tone major muscles in your body. The Cobbler Pose is also one of the best poses for increasing digestion and improving your bowel movement. All these benefits make this pose extremely helpful in reducing belly fat.
How to do Marichyasana?
Sit on a firm surface with your legs stretched and fold your left leg as you inhale. Stretch your hands up as you exhale, and bring your left hand to the floor. Remember, there should be a distance between your left foot and right thigh. Now bring the left hand from behind and hold it with your right hand as you exhale. Try to touch your head to the knees.
3. Vajrayana
Vajrayana is another effective asana to reduce your belly fat. It is a simple pose that you can do anywhere. It is a proven fact that when you are sitting for a long time, the blood flow to your abdominal area is reduced, which makes it difficult for your body to burn fat and leads to increased accumulation of stomach fat. Vajrayana is a great pose that helps improve the blood flow to your abdominal area and helps reduce your belly fat.
How to do Vajrayana?
Sit on a firm surface with your legs stretched straight in front of you. Bend your knees, and put your feet against your inner thighs. Now, raise your hands above your head and interlace your fingers together behind your head. Now, keep your head straight, but tilt your torso towards one side and rest your chest on your knees. Hold this pose for about 10 seconds, and then switch the sides.
4. Pavanamuktasana
Pavanamuktasana or The Air or Wind-Removing Pose is a great pose for your lower back and abdominal area. It has been proved that this pose helps improve digestion and blood flow to your abdominal area. This pose is extremely helpful in reducing stomach fat and bringing a fair look to your body.
How to do Pavanamuktasana?
Lie down on your back, and bend both knees. Bring both knees while inhaling and interlock the fingers around the legs. Now raise your head till your chin touches your knees. Maintain the final position for 10-20 seconds.
5. Adho Mukha Shvanasana
Adho Mukha Shvanasana, or the Downward Facing Dog pose, is a great pose for strengthening and stretching the belly muscles. According to studies, this pose can help you burn fat and build a lean body. This yoga is also good for raising the heart rate. When you perform this pose regularly, it can improve your digestion and help in reducing your belly fat.
How to do Adho Mukha Shvanasana?
Start on all fours, and stretch your legs behind you. Now, lift your hips towards the ceiling, and straighten your spine. Once you are in an inverted ”v” shape, lift your gaze towards the ceiling and hold this pose for about 30 seconds. Make sure that your knees are bent, and your feet are planted firmly on the ground.
6. Tadasana
Tadasana, or the Mountain Pose, is the simplest yoga asana for reducing belly fat. It is a simple pose that you can do anywhere. This pose is extremely helpful in improving your digestion and blood flow to your abdominal area. When you perform this pose regularly, it can help reduce your belly fat and bring a fair look to your body.
How to do Tadasana?
Stand with your feet and keep them a few inches apart. Interlock the fingers of your hands and turn the wrist outwards. Raise the arms up while inhaling and bring them in line with the shoulders. Raise the heels off the floor and balance on the toes. Stay in these positions for 10-15 seconds.
7. Ardha Chandrasana
Ardha Chandrasana, or the Half Moon Pose, is a great yoga position for building lean muscle mass and reducing belly fat. It is proved that this pose significantly increases the level of your metabolism and helps in burning fat. It is a great pose for toning your abdominal area and strengthening your core muscles. When you perform this pose regularly, it can help reduce your belly fat and bring a fair look to your body.
How to do Ardha Chandrasana?
Stand facing in front of the yoga mat. Now turn the left foot out and step with the right leg about 1 to 11/2 feet keeping the right foot bendable. Keep the hand by the side of the waist. Now slowly lean on the right leg and start lifting the left leg slowly. Your right hand should be on the floor, and if you are balanced, then slowly raise your left hand by keeping your cervical spine neutral. Try to hold these positions for some seconds or for a minute.
8. Bhujangasana or The Cobra Pose
Cobra pose is a very effective yoga pose that involves contracting your abdominal muscles. It also strengthens the spine and improves flexibility in the lower back. Cobra pose is a very useful yoga asana for reducing belly fat, especially around the lower abdomen. It is best done after you have warmed up your body with some easy poses.
How to do Bhujangasana or The Cobra Pose?
Start by lying on your stomach with your legs together. Place your palms beside your head, and lift your chest and upper body off the floor. Bend your knees slightly, and keep the feet flexed. Make sure you are not arching your lower back too much, or else you may strain your back muscles. Hold the pose for a few seconds, and then exhale while coming back to the starting position. Do this pose 4-5 times.
9. Virabhadrasana Or The warrior Pose
Virabhadrasana, or the warrior pose, is an effective yoga asana to reduce your belly fat. It is a simple pose that you can do anywhere. This pose is extremely helpful in improving your digestion and blood flow to your abdominal area. It also strengthens your sore and abdomen muscles. When you perform this pose regularly, it can help reduce your belly fat and bring a fair look to your body.
How to do Virabhadrasana Or The warrior Pose?
Stand with your feet hip-width distance apart. Now, make sure that your spine is straight and your arms are by your sides. Take a deep breath, and while exhaling, slowly raise your arms above your head. Hold this pose for about 15-30 seconds.
What are the 5 Foods that Burn Belly Fat?
A healthy diet is important to reduce belly fat. Daily yoga session plus a healthy diet helps to give you a flat belly. Avoid unhealthy food habits.
Nuts: They slim your stomach by keeping it full. Eating about 24 almonds a day will satisfy your hunger for longer.
Olive oil: It contains mono-unsaturated fats; therefore, it helps to keep cholesterol under control and satisfy cravings.
Berries: They have a lot of fiber, just one cup of raspberries has six grams of fiber. It helps you feel full and more satisfied.
Eggs: Our body needs vitamin B12 to metabolize fats, so it is highly recommended to eat eggs for breakfast. It gives you a lot of energy, and it is an excellent source of protein.
Lean meats & Fish: Salmon, tuna and turkey are perfect examples of these types of foods. They are full of omega 3s, and the function is to prevent stress chemicals that promote fat abs.
Which Sleeping Position will Reduce Belly Fat?
The position really matters while you are sleeping. If you sleep sideways, you can’t cut out that much weight. If you sleep on your tummy or stomach, the respirator process pressurizes the internal organs, and it will burn more calories than usual, so that will cut out your belly fat.
To lose weight while asleep, the first and most important thing you should remember is to have a minimum of 8 hours of sleep. Studies suggest that being overweight is due to a lack of sleep. Doing mild exercise before sleep is also good. It helps to increase metabolic rate. Follow these steps to get a flat stomach without doing any heavy workouts.
- Eat a small frequent meal.
- Don’t go to bed without eating anything.
- Don’t skip meals.
- Get regular exercise.
- Sleeping position matters.
Conclusion: Best Yoga Asanas to Reduce Belly Fat
Yoga is one of the best ways to keep your body fit and healthy. Apart from numerous health benefits like reducing stress and anxiety, it can also reduce your belly fat and help you get a fair look. These best yoga asanas for reducing belly fat will not only help you get a fair look, but they will also improve your overall health.
A 20-minute yoga session will help you to improve your overall health. It helps with heart issues, spinal issues, digestive disorders and many more. So, don’t wait anymore. Start practicing these asanas regularly, and get ready to rock a fit and healthy body and burn fat while sleeping
