List of Best Yoga Poses to Reduce Belly Fat Quickly and Easily

Top Yoga for tummy fat reduction

1. Frog Pose (Mandukasana)

The meaning of Manduk is Frog. The pose looks like as frog in the final posture, hence it’s name. The frog pose helps to shed tummy fat. It is one of the best Yoga poses for abdominal organ massage and melts the extra abdominal fats.Reduce Belly Fatcc licensed ( BY ND ) flickr photo shared by Ed Schipul

Method

First of all, one should sit in Vajrasana (Thunderbolt pose). Make fists and placed it in the navel region with thumbs inside. Inhale deeply while sitting in the Vajrasana position. Now, Exhale and bend forward, ensures touching your chest with your thighs. Raise your head and try to see as above as possible. In the sitting position, your hips should always remain touch your heels to extract the effective stretching of the pose upon your stomach. Maintain the pose as long as you can with slow inhaling-exhaling. Slowly comeback to the Vajrasana position with inhaling and relax.

Benefits

It is good to reduce belly fat. Massage the abdominal organs, good for indigestion, constipation, diabetes, gastritis, asthma and flatulence. It is also beneficial in case of abdominal ailments. It is quite beneficial for dislocated navels.

Precaution:  Persons who are having back pain shouldn’t practice it.

2. Yogamudra (Symbol of Yoga)

Yogamudra is the combination of Paschitmottanasana and Padmasana. Yoga mudra is the best Yoga pose that helps to loosening up the knees and hip joints thus helps to sit in Padmasana. In English, it is known as Symbol of Yoga or Psychic Union Pose.

Method

Sit in Padmasana. Hold your hands behind your back by clasping your wrist with your palm. Inhale deeply. Bend forward with exhaling, try to make touch your head and nose to the ground. Maintain the pose as long as you can with slow inhaling-exhaling. Bring back to Padmasana with inhaling.

Benefits

The psychic union pose is helpful in losing your belly fat as it exerts maximum stretch on the stomach. It massages the abdominal organs and good in treating indigestion, acidity, gas, constipation and diabetes. It diverts the blood flow to the pelvic region thus helpful to alleviate sexual disorders. The pose provides profound stretch to the spinal nerves.

Precaution

One who has knee and ankle problems, shouldn’t practice it. Having back pain, avoid practicing it.

3. Churning the Mill

This is an excellent exercise for shoulders, lower back, lower abdomen and waist. This is quite prevalent in the past when Indian women like to grind their corn between two grinding wheels.

Method

Sit on the floor by stretching your legs. Interlock your fingers and rotate your hand by making as big a circle as possible. White making rotating your hands, it should be ensured that your interlock finger must cross the toes.  While making circle, lean forward with exhaling and lean backward with inhaling. Make 10 rounds clockwise and anticlockwise each.

Benefits

It is good to melt fat from the lower abdomen. It is also good for your back, shoulder and hands.

4. Dynamic  Spinal Twist

This is the yoga exercise, which gives a good twist to the entire spinal region. It also loosens up the entire vertebrae. This is extremely beneficial to lose weight naturally and cut down your tummy fat.
Method

Sit on the floor by stretching your legs. Keep your legs as far apart as is comfortable. Try to touch your right toes with your left palm and the other hand should be straight at the back side. While looking the hand at the back, try to twist your abdomen as far as possible. With exhaling try to look back, with inhaling come to the centre and repeat the same to the other side. Perform it 10 times from each side and do the exercise as fast as possible.

Benefits

It is good to remove fat from the abdomen.

Precaution

Persons having back ache, should perform in the presence of yoga expert.

5. Uttanapadasana (Raised Feet)

Uttan means raised upward and pada means leg. Performing Uttanpadasana is good for belly fat. If it is practiced systematically, it ensures formation of abs in the body.

Method

Lie down on the ground. Your legs are stretched and straight without separation. Inhale, raised your legs at 30 degree angle and maintain the pose as long as you can with normal breathing. Bring your legs down with exhale. Perform it 5 to 10 rounds as per your comfortably.

Benefits

It is good to cut down abdominal fat. It gives a good shape to the abdominal muscles and helps in the formation of abs if perform technically. It balances the navel centre and relieving stomach pain, indigestion and flatulence.

Precaution 

Avoid this asana, if you are experiencing back pain.

6. Ardhahalasana (Half Plough Pose)

Ardha means half and Halasana means plough. This asana is looks like as Indian plough.

Method

Lie down in the supine position. Keep your hands stretched at the shoulder level. Raised both the legs at 90 degree by inhaling and bring down with exhaling. It is the one round. One has to perform at least 10-15 rounds with certain speed considering the yogic breathing pattern.

Benefits

It is good to overcome belly fat. This is beneficial to dyspepsia, constipation, piles and stomach related disorders.

Precaution

One having cervical spondylitis, stiff spine and hypertension should avoid it.

7. Naukasana (Boat Pose)

Naukasana effectively deals with abdominal fats and shed the unnecessary fat thus keep your stomach flat and smooth. Nauka means boat, hence it is called boat pose.

Method

Lie down on the ground in the supine position. Make your body straight and stretched from toes to head. Raise both your head portion and legs at 45 degree angle with inhaling so that the body becomes V shape. Now, try to bring your palm ahead of your knees, maintain the position as long as one can hold. Come to the surface slowly with exhaling. Do it 3 to 5 times initially. One can increase the round as per one’s comfortability.

Benefits

It is good yoga asana to reduce abdominal fat. It is helpful in case of kidney, liver and diabetes. It is good for gastric related problems.

Precaution

Avoid who has back pain. One shouldn’t practice it if suffering from hernia.

8. Chakrasana (Wheel Pose)

The meaning of chakra is wheel as in the final position; the asana takes the shape of a wheel.

Method

Lie on the back, knees bent and heels touching the buttocks and feet 12 inches apart. Raise the arms; bend the elbows; place the palms on the floor above the shoulders beside the head. Inhale and slowly raise the trunk. Now, drop the head and straighten the arms and legs as much as possible. Maintain the pose as long as you can.

Benefits

It is extremely beneficial to melt belly fat and have enormous impact for having the stomach flat. If you want flat tummy fast, it is suggested that one should practice the yoga asana regularly.  It delays senescence. It makes the vertebral column flexible, slim waist and helps in expansion of west. It is also good for knees, limbs, shoulders, and good in minimizing rigidity of bones.

Precaution

This asana should be avoided by those who is having severe cardiac problem, HBP, hernia, abdominal muscle problems and vertigo.

9. Ardhamatsyendrasana (Half Matsyendra Pose)

It is named as Ardhamatsyendrasana after the great Yoga philosopher Matsyendranath. The yoga pose is highly useful for controlling tummy fat and giving the belly a flat shape.

Method

Sit on the ground, stretch both your legs forward. Now bend the right leg and put it on the other side of left leg knee. Place the left elbow on the right knee and clasp the right ankle with your left palm. Now, give maximum twist to your body towards the right shoulder so that the stomach experience maximum stretching through your knees and thighs. The same thing will be followed by other leg.

Benefits

It is good for flat stomach by reducing belly fat. It is also extremely beneficial in case of liver, kidney, and back pain. It helps to relieve constipation, asthma, indigestion, obesity, and diabetic patient.

Precaution

Stiff spine yoga practitioner should avoid it. Pregnant ladies must skip this Yoga pose.

10. Paschimottanasana (Posterior-Stretch Pose)

The meaning of pascima is posterior and uttana means stretch out.

Method

Sit on the floor. Stretch your legs by keeping them together. Now, straight your back and neck. Raise your both the hands upward with inhaling. Bring both the hands forward with exhaling so that you can clasp your ankles with your fingers. Try to touch your knees with your nose.  Maintain the pose as long as you can and become straight with inhaling.

Benefits

This is good in overcoming of abdominal fat. The yoga asana is also beneficial for abdominal muscles, constipation, obesity, dyspepsia, seminal weakness and skin problems. It is also effective in case of sciatic patients.

Precaution

Avoid practicing it if you are experiencing back ache and ulcer.

Besides, these Yoga poses and Exercises for belly fat, Some powerful Yoga is beneficial for tummy fat. Some of them are Bhujangasana, Agnisar, Kapalbhati, Bhastrika Pranayama, Tadasana, Ustrasana, Warrior pose, Parsavkonasana, Dhanurasana and the module of Surya Namaskar.

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