Belly fat is one of the most stubborn things which is very difficult to get rid of. Even people with minor weight issues complain about that flab which does not leave easily! The stomach is the most common area where the fat gets accumulated. You can see every other person complaining about the same. The belly fat not only looks bad making a lot of people embarrassed, it is also harmful to health. Wider abdomen increases health risk.
The present day lifestyle is the major cause of increasing instances of belly fat in people of all age groups. In fact, it is said that while losing weight, the stomach is the last to witness substantial changes. Many people take resort to absurd diet fads which hardly show any results. Lack of exercise and poor eating habits are also contributing factors to rigid belly fat.
However, 200 hour YTT course can prove to be really helpful in losing fat from the abdomen. Losing belly fat is a long journey. When yoga is combined with proper diet you can witness substantial change. Various Yoga asanas which focus on stomach and stretching are effective in showing faster results.
Here’s a look at 10 relevant yoga postures for fighting belly fat:
Tadasana is like warm up which you do before taking a plunge to other poses. It is the perfect warm up asana which improves the blood circulation and makes the body ready to proceed further.
- Tadasana improves the posture
- It makes the buttocks and abdomen firm
- It strengthens ankles, thighs, and knees
- The asana also help in getting rid of back and hip pain
As a word of caution, people who are suffering from insomnia, headache and low blood pressure should keep away from it.
Surya Namaskar has been revered hugely owing to its ample health benefits. It is considered as one of the potent exercises for losing weight. It combines 12 positions which impact the overall body. The backward and the forward bending allows to stretch along with deep breathing which helps in detoxification. For maximum benefits, practice Surya Namaskar in morning facing the sun.
- Benefits every part of body from head to toe
- Brings boost of energy level in body
- Enhances flexibility
- Cures many health ailments especially gyne issues
However, individuals suffering from high blood pressure, cardiac diseases and spinal problems should refrain from Surya Namaskar.
The padhastasana enables complete compressing of the abdomen when you bend forward. This causes fat to burn and leads to toned tummy.
- Padhastasana helps in improving digestion
- It also offers strength to wrist joints
- The asana helps in getting rid of physical and mental exhaustion
It is advised that people suffering from spinal disc issues should abstain from practising padhastasana.
One of the most basic posture of Hatha Yoga, Paschimottasana helps in stimulating the mid of solar plexus. Apart from toning the abdomen, the asana also stretches thighs, hips and hamstrings.
- Helps in treating digestive disorders
- Helps in reducing belly fat
- One of the best yoga for relieving stress
- It also balances the menstrual cycles
It is advised that people with spinal disc disorders or recent stomach surgeries should avoid doing it. People suffering from diarrhoea and asthma should also keep away from paschimottasana.
The pavanmuktasana is a great pose for digestive issues. It helps in getting rid of gastric issues such as constipation and indigestion. While practising the asana, the knees put pressure on tummy which leads to fat burn in the region.
- Helps in strengthening the abdominal as well as back muscles
- Enables proper digestion and gas release
- Helps in toning the muscles of arms and legs
The pavanmuktasana should be avoided by pregnant women, people with cardiac issues and high blood pressure as well as people from spinal cord issues.
This is one of the best yoga poses for getting a flatter belly if practised regularly. Holding the Naukasana pose for a minute contracts the abdominal muscle and tones your abs.
- Removes stubborn abdominal fat along with strengthening abdominal muscles
- Improves the functioning of digestive organs
- It also makes your thighs, shoulders and arm stronger
It has been said that individuals with heart issues, insomnia, blood pressure issues and diarrhea should refrain from practising Naukasana. Pregnant and menstruating women should also abstain from the asana.
The ushtrasana is the complete opposite of the Naukasana. The backward stretches wherein you touch your ankles tone the muscles of abdomen.
- Ushtrasana helps in strengthening the back muscles
- It can also help in improving the posture
- The asana treats menstrual discomfort, fatigue and mild back pain.
People suffering from cardiac ailments, neck injury or high blood pressure should keep away from the asana. People who suffer from insomnia and migraine should also abstain from Ushtrasana.
The asana is helpful in getting rid of fat from lower abdomen, thighs, and hips. It has been said that Utthanpadasana is one of the efficient ways of eliminating the fat which gets accumulated around hips and waist during pregnancy.
- The asana helps in treating ailments related to stomach such as constipation and acidity
- It cures back pain and improves the blood circulation
- It also improves functioning of reproductive organs
People suffering from spinal injuries and muscle pull should avoid the asana.
The abdomen gets a good stretch with Bhujangasana reducing the belly fat and regular practice can also strengthen your back muscles.
- It treats back pain caused during post-partum phase.
- It tones the stomach and improves the flexibility of back and strengthens shoulders.
- It reduces fatigue and stress
The backward stretching should be practised only till you feel a stretch on thighs, back, and abdomen but in case of pain stop there and then and opt for ardha bhujangasana.
The pose tones your tummy and offers good stretch to back, thighs, abdomen, arms, and chest. The dhanurasana also improves the posture.
- The stretching of back muscles makes them strong
- The pose stimulates abdomen and neck
It is advised that people suffering from lower back injury, neck injury, hernia or blood pressure from practising Dhanurasana. Pregnant women and menstruating women should also keep away from the asana.
If you are keen on learning the advanced Yoga techniques for optimum physical and mental health, Yoga teacher training in Dharamsala can come to your rescue. You can become a certified tutor at the end of the 200 hour yoga teacher training course. You can teach others along with self-evolution.