Top 12 Yoga Asanas To Reduce Belly Fat

8/2/2014
Top 12 Yoga Asanas To Reduce Belly Fat
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Home Articles Health and Wellness Yoga

NITHYA SHRIKANT ON AUGUST 6, 2013
Erroneous lifestyle, indulgence in junk, lack of exercises, and above all unpredictably high
stress levels all these give rise to a flabby tummy. The wider your abdomen, the higher
the level of risk is. And, there are no shortcuts to get rid of the abdominal fat. Proper diet
combined with a good fitness routine can definitely help you reduce this fat to a greater
level. Yoga not only helps in lessening the abdominal fat, but also allows you to control
your body and mind like never before thus, thwarting the risks associated with a wider
abdomen.
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Yoga Asanas To Reduce Belly Fat

Take a short walk through these ten best yoga asanas to reduce belly fat and become
smarter.
1. Warm up with Tadasana (Mountain Pose):
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Images: Shutterstock
Tadasana makes an ideal warm up pose. It improves the circulation of blood, thereby
ensuring that your body is ready for the poses in store.
Stand with your feet flat, heels slightly spread out and big toes in contact with each
other. Keep the spine erect, with hands on either side of your body, palms facing your
body.
Stretch your hands to the front and join the palms.
Inhaling deeply, stretch your spine. Raising your folded hands up above your head,
stretch as much as you can.
Try lifting your ankle and standing on your toes, with eyes facing the ceiling. If you
cannot stand on your toes, you can keep your feet flat on the ground while your eyes
face the ceiling.
Breathe normally and hold the pose for 20 to 30 seconds.
Inhale deeply and while exhaling, slowly relax and bring your feet back to the floor.
Repeat the pose 10 times, increasing the count gradually. Relax for 10 seconds before you4/28
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Repeat the pose 10 times, increasing the count gradually. Relax for 10 seconds before you
attempt the next repetition. The picture given above is a variation for the beginners.
The yoga poses for a flatter tummy:
2. Surya Namaskar (Sun Salutation):

1. Lose Belly Fat Quickly
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5. Diet Meal Plans
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12. Fat Burning Exercises
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Surya Namaskar essentially, is a confluence of twelve yoga positions, each of which has a
major impact on the entire body. The forward and backward bends allow stretches, while
deep breathing performed during the act helps in detoxification. Practice Surya Namaskar
daily in the morning facing the sun for reaping the maximum benefits.
The picture given above gives you a comprehensive and vivid view of how one needs to
perform this energetic yoga pose.
Start off slowly, with five rounds, increasing the counts gradually over time. Make sure
that you keep a bottle of water with you. Take a sip after each repetition and relax for 15
seconds between repetitions so that you are not worn out.
[ Read: Ramdev Yoga for Pregnant Women ]
3. Padahastasana (Standing Forward Bend):
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The abdomen gets completely compressed while bending forward that leads to burning
of fat. Thus, the compression helps in toning down the tummy. This yoga asana to reduce
belly fat can be practiced as follows:
Stand in Tadasana with your hands on either side of the body while feet rest
together, heels touching each other.
Keep your spine erect.
Inhaling deeply, lift your hand upwards.
As you exhale, bend forward in such a way that your body is parallel to the floor.
Inhale and then exhaling, bend forward completely, body falling away from the hips.
Try to touch the floor, with palms straight on the floor, without bending your knees.
Beginners can try touching the toes or just ankles to start with, working your way to
the floor.
Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
Exhaling, leave your toes, and lift your body to come back to Tadasana.
Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.
4. Paschimottanasana (Seated Forward Bend):
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This is one of the basic poses of Hatha Yoga and stimulates your solar plexus center.
Along with acting as a tummy toning pose, the forward bend also offers an admirable
level of stretch to the hamstrings, thighs as well as hips. It is also ideal for those who are
prone to digestive disorders.
Sit on the floor in Sukahasana or Padmasana.
Keep your spine erect, and stretch your legs out to your front. Your feet should point
to the ceiling.
Inhaling deeply, stretch your hands above your head, without bending your elbows.
Your gaze should follow your hands. Stretch your spine to the maximum.
Exhaling, bend from your thighs forward. Bring your hands down and try to touch
your toes. Your head should rest on your knees. Beginners can try touching their
ankles or just thighs as a starter.
Once you touch your toes, hold them and try pulling them backward till you
experience the stretch on your hamstrings.
Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds
initially. Slowly, increase the time of holding the position for 5 minutes or if possible,
more.
Exhaling, bring your body upward, relieving your toes from your fingers to come
back to the Sukhasana or Padmasana.
Repeat the asana 10 times to begin with, working up to 25 times or more.
[ Read: Ramdev Yoga for Thyroid ]
Variation:
Those who are new to the pose can try Ardha Paschimottanasana. The process is the
same as outlined above. The only variation is that you have to stretch out only one leg at
a time.
5. Pavanamuktasana (Wind Relieving Pose):

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This asana helps in alleviating assorted gastric problems, including indigestion and
constipation. Since your knees exert pressure on your tummy, holding the position for
more than a minute helps in triggering the burning of fat in the region.
Lie down in supine position with arms beside your body and feet stretched out, heels
touching each other.
Bend your knees.
Take in a deep breath and as you exhale, gradually bring the bent knees towards
your chest, with thighs applying pressure on the abdomen. Hold the knees properly in
place by clasping your hands underneath the thighs.
Inhale again and as you exhale, lift your head allowing your chin to touch your knees.
Hold the position for 60 to 90 seconds, while breathing deeply.
Exhale slowly, and release your knees while allowing your head to rest on the floor.
Bring your hands onto either side of your body, palms facing the ground.
Relax in Savasana.
Repeat the pose 7 to 10 times, leaving a 15-second interval between repetitions.
Variation:
Those who are new to yoga can practice the pose with a single leg. Repeat the above
outlined procedure with a single leg.
6. Naukasana (Boat Pose):
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6. Naukasana (Boat Pose):Top 12 Yoga Asanas To Reduce Belly Fat
8/2/2014
This is one of the most sought after yoga postures that guarantee you a flatter belly when
practiced regularly. While holding the posture for more than a minute helps in contracting
the abdominal muscles, the posture when done in a boat-like movement helps in toning
your abs.
Lie down on the yoga mat in supine position, legs stretched out, toes facing the
ceiling, and palms resting on either side of your body facing the ground.
Inhale deeply. As you exhale, lift your body from the ground head, chest, and legs.
Stretch out your arms so that they form a parallel line with your legs.
Your fingers should be in the same line as the toes. Gaze towards the toes.
As you hold the position, you should feel the abdominal muscles contracting.
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Breathing normally, hold the posture for 30 to 60 seconds to start with.

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Inhale 14
and
exhaling deeply, slowly relax and come back to supine position.
Your Face
Repeat this8pose
for 5 times to begin with, working up to 30 times gradually. Relax for 15
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7. Ushtrasana
Your Body (Camel Pose):
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7. Ushtrasana
Your Body (Camel Pose):
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For Weight Loss
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This is normally done to counter the Naukasana. The backward stretch that you
experience as you touch your ankles in this pose helps in toning the abdominal muscles.
The tension experienced by your belly muscles during Naukasana will now be released, at
the same time enjoying a good stretch.
Sit in Vajrasana.
Slowly, lift your body up from your knees in such a way that you are now sitting with
your whole body weight supported by your knees.
Your heels should make a perpendicular line with the ground.
Inhale and exhaling deeply, arch your back. Bring your hands behind your body and
try to hold your ankles, one by one.
Tilt your head behind and stretch backwards until you experience a stretch in your
belly.
Hold the posture for 20 to 30 seconds to begin with, working your way to 60
seconds, breathing normally.
Exhale and slowly relax.
Come back to Vajrasana.
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Repeat this pose for 5 times to begin with, working up to 30 times gradually. Relax for 15
8. Uttanpadasana (Raised Foot Pose):
This pose helps in getting rid of the fat from your lower abdominal region as well as hips,
and thighs. This pose is one of the most efficient and effective ways to eliminate the flab
that gets accumulated around your waist and hips during pregnancy.
Lie down on the mat with your back on the floor, legs stretched out and heels
touching each other. Keep your hands on either side of your body, palms facing the
ground.
Inhale deeply and exhaling slowly, tilt your back while bringing your head backwards
so that it touches the floor.
Do not move your hands from their initial position. Breathe normally.
Stretch to the maximum possible level, without hurting your back.
Taking a deep inhalation, raise your
legs from the floor, making a 45-degree angle
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Taking a deep inhalation, raise your legs from the floor, making a 45-degree angle
with the floor.
Hold the pose for a period of 15 to 30 seconds, breathing normally. Slowly workout
to hold the posture for more than 60 seconds.
Take a deep exhalation and lift your legs so that it makes a 90-degree angle with the
floor. Breathing normally, hold the posture for 30 seconds.
Inhaling deeply, bring your legs back gradually to initial position the supine
position.
9. Marjariasana (Cow Cat Pose or Cat Pose):
The forceful contraction experienced in the abdominal muscles while holding the posture
helps in melting the fat and thus, reducing the belly size. This pose is also beneficial to
enhance the flexibility of the spine.
Sit in Vajrasana.
Breathing normally, arise from the position and allow your body to come parallel to
the floor in such a way that your body rests on your knees and palms.
While knees should be placed beneath your hips, palms go under your shoulders
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While knees should be placed beneath your hips, palms go under your shoulders
facing the floor. Keep the head straight. Space out the knees slightly so that your
weight is spread out evenly.
Taking a deep inhalation, lift your head while pushing your back down so that your
body resembles a concave structure.
Expand the abdominal region to the maximum possible level so as to suck in as
much air as possible.
Holding the breath, maintain the posture for about 15 to 30 seconds.
Exhale deeply and lower the head, while arching your back upwards. Hold the
buttocks and abdomen firm until you experience the contraction. Your head should
be between your hands.
Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90
seconds gradually.
Exhale and slowly come back to Vajrasana. Relax for 15 seconds.
seconds after each repetition.This is also one of the best yoga asanas to reduce belly fat.
[ Read: Exercises To Reduce Belly Fat ]
10. Bhujangasana (Cobra Pose):
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Give your abdomen a good stretch with this yoga asana. The regular practice of this pose
aids in strengthening the back muscles, and hence, is one of the most advised poses to
alleviate post-partum back pain.
Lie down on the mat in prone position, legs slightly spaced out, and toes touching the
floor.
Keep the hands on either side of the body, palms facing the floor.
Bring your palms beneath your shoulders.
Taking a deep inhalation slowly lift your chest and head off the floor, your gaze fixed
on the ceiling. Tuck in your pubis towards your navel, whiling holding your buttocks
firm.
Hold the position for a period of 15 to 30 seconds, while breathing normally.
Take a deep breath and try to lift your body from the waist upward, bending
backward as much as possible. Nevertheless, make sure that you are not hurting
your back in the process.
Hold the posture for 30 to 60 seconds, breathing normally.
Exhale and slowly bring your body down chest, neck, and forehead to return to
the prone position. Stretch your arms slowly to the front.
A word of caution: Bend backward only till you experience the stretch on your abdomen,
thighs, and backs. Please relax even if you experience a slight pain while stretching. In
such cases, you can do just Ardha Bhujangasana.
11. Dhanurasana (Bow Pose):
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This pose does a wonderful job in toning your tummy. Along with offering a good stretch
to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving
your posture.
Lie down in prone position on the mat, legs together while your hands rest on either
side of your body, palms facing the floor.
Taking a deep exhalation bend your knees so that it could touch your buttocks.
Lift your head and bend backward.
Bring your hands backward and try holding your ankles with your hands.
Support your body weight with your abdomen. Taking a deep inhalation, try to lift
your knees higher.
Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds.
Breathe normally while holding the posture.
Exhale and slowly relax, stretching out your body.
12. Relax with Shavasana (Corpse Pose):
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You should allow your body to relax after the rigorous workout and the Corpse Pose is
the ideal asana.
Lie down in supine position.
Keep your feet together or stretched out, as per your comfort level.
Allow your hands to rest on either side of the body, palms facing the ground.
Close your eyes.
Inhale and exhale deeply, allowing your body to relax completely.
You should lie down till your breathing becomes normal and your body is completely at
peace.
[ Read: Aerobics Exercise To Reduce Tummy ]
Along with all these asanas of yoga for reducing belly fat, you should also concentrate on
practicing healthy food habits. Plus, make sure that your body is getting adequate levels
of sleep as studies have proven the negative impact of poor sleeping habits on your
tummy. So, get started right away to show off your flatter tummy!
Yoga Experts Tips To Reduce Belly Fat

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Belly fat is most prevalent these days thanks to the unhealthy food habits, long sitting
hours, stressful life and lack of exercise. Belly fat besides making you unattractive is also
a heads- up for you to start taking your body seriously to avoid heart stroke, diabetes
etc. So its important to for you to loose that extra flab but in a natural way!!
1. Eve Johnson:
1. Look at your whole body, not just your belly. If you round
your upper back and almost anyone who uses a
computer, cooks, or drives a car does then your belly is
likely to stick out. Practice backbends and chest opening
poses to help stretch and strengthen your upper back, and
watch your belly fat magically disappear. Try lying down for five minutes every day with
a rolled blanket or a bolster under your upper chest, and your head supported on a yoga
block or blanket so it doesnt hang back.
2. Think about your pelvis as though it were a bowl of cherries. If you let the front of the
bowl tip down toward the floor, the cherries (or in this case, your organs) fall out. When
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your organs drop and press against your abdominal muscles, they make them
weaker. Instead, stand in Tadasana (mountain pose) and lift the front of your pelvic bowl,
until the front and back of your pelvis are level. Youll feel your organs move in and up,
and your abdominal kick into gear. If you can do all of your standing poses without
tipping your pelvis forward, youll be working your belly muscles in every pose.
3. Whenever you do specific abdominal poses, keep your stomach muscles flat and
broad. You want to feel your belly moving down toward your spine, and out to the sides
of your body. In each pose, work where you can hold good alignment for 30 seconds to a
minute. Stay focused on how your stomach muscles are working, not on some ideal
image of the pose. If your belly puffs up, and your lumbar spine lifts away from the floor,
youre wasting your time. To help you feel how your core muscles should work, use your
breath. Draw the sides of your navel in and up on the inhalation, and widen your back on
the exhalation. This exercise will help you feel that work, and will strengthen your
abdominals at the same time.
Eve Johnson: www.myfiveminuteyoga.com
2. David Procyshyn:
1. Learn how to properly engage and strengthen your core
muscles. Not only will you become much stronger, but your
belly muscles will tone and look better.
2. Mix yoga with Pilates. These fusion classes are becoming
very popular and are an incredible workout., particularly for the abdominal muscles.
3. Do one or two power yoga classes every week, to get your heart rate up, work hard and
sweat!
David Procyshyn: www.doyogawithme.com
3. Ashley Herzberger:
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1. Plank Pose This pose is a total-body fat burner. If you

only do one core exercise a day, hold this one for one
minute (or more if you can!). Make sure youre actively
pulling your core up and in to activate your transversus
abdominus (low core). If you feel your low back collapsing,
dont be afraid to lower your knees youll still get the core benefits and youll be
protecting your low back from injury.
2. Revolved Crescent Lunge Incorporating twists into your routine will not only aid your
digestion, they will also sculpt your oblique muscles. In revolved crescent lunge, youre
using your stabilizer muscles and your core to balance in your lower body while you
wring out your digestive organs in your mid-section and trim your waistline.
3. Donkey Kicks Rev up your metabolism and your heart rate with donkey kicks. Start in
Downward Dog, bend your knees low to the ground, and then hop your legs up, eventually
trying to stack your knees over your hips. Youll feel like youre prepping to jump into
handstand. Repeat these kicks rapidly the second your feet hit the ground, jump right
back up 25-50 times. This is a great, quick way to boost your energy too.
Ashley Herzberger: www.ashleyjosephine.com
4. J. Brown:
1. Eat less sugar and more fruits and vegetable
2. Be physically active
3. Let your minds perception shift and except your body
as it is.
J. Brown: www.yogijbrown.com
5. Cate Stillman:
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- eat dinner by 6 pm
- dont snack- space your meals
- wake up early: hydrate Poop And shake your booty
for at least 20 minutes..
Cate Stillman: www.yogahealer.com
6. Jill Miller:
1. Your belly and its fat are a continuation of the tone of the
rest of your body, in order to reduce your waistline, make
sure to include all of your body parts in every move you
make, simply isolating your abdominals will not get you the
look youre after.
2. Integrate more of your breathing muscles into your fitness and daily routines. Your
breathing muscles are your inner-most abdominal muscles. Activating them through
deep concentrated breathing will add to your overall muscle tone and give you better
coordination.
3. Add self-abdominal massage to help the tissues of your abdomen stay pliable and
internally hydrated. Self-massage helps nutrients reach all of the tissues you are targeting
and improves the removal of waste.
Jill Miller: www.yogatuneup.com
7. Sydney Solis:
1. Practice sitting meditation regularly. Notice that belly and its fat as it moves up and
down with your breath. Where does that belly fat come
from? Ask yourself, What am I eating that makes this belly
fat? It it good or bad for my health?
Maybe I should refrain
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fat? It it good or bad for my health? Maybe I should refrain

from eating it from now on.
2. Walk everyday. Move from your core, swing your arms,
focus on your breathing and breathe deep down to the belly
area. Ask yourself, What am I holding on to around this
belly and my third chakra area? Am I covering up and protecting myself from something
with this belly fat? What emotions arise when I do this?
3. Stop drinking alcohol. Alcohol poisons the liver and dulls the immune system, slows
metabolism and increases weight gain. Alcoholic beverages calories tend to gather
around the belly and make fat. View life through a sober lens and engage with reality.
Sydney Solis: www.storytimeyoga.com
8. Kara-Leah Grant:
Practice yoga at least three times a week, preferably
five times a week, doing 60 90 minutes of intense
asana.
Practice Breath of Fire for five minutes every day.
Cultivate Mula Bandha and Uddiyana Bandha through
a Bandha Meditation Practice
Kara-Leah Grant: www.theyogalunchbox.co.nz
Along with practising yoga on regular basis having a well balanced meal, having lots of
water, avoiding processed foods, drinking green tea and staying away from stress might
help you to loose those bulges. Above all stay positive, happy and love your body!!!
Do share which yoga asanas to reduce belly fat worked for you!
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Have Something to Say?

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4 thoughts on Top 12 Yoga Asanas To Reduce Belly Fat
KalpanaMalhotra
August 6, 2013 at 1:24 PM
Thnaks For the tips!!

Reply
Megha
December 1, 2013 at 1:15 PM
Very informative and well-researched article on yoga poses. Would

personally try the Cobra pose and Bow pose. I think we all should try
practicing few yoga postures and poses for a better life and good health
no harm in giving our very own exercise/way of life a try. Thank you for
sharing such an amazing write-up on yoga for reducing belly fat. Thanks
Reply
SEARCH
Benro A3580F
Very informative and helpful articleFor me, Naukasana works great to
Classic
reduce Tripod
tummy fat but will also try other onesgreat !! thanks for this article
with A
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