Belly fat is the most stubborn fat in the body, which simply refuses to go away how much ever you try. Some of the factors which contribute actively to the problem of pot belly include unhealthy eating habits, sedentary lifestyle, high-stress levels, lack of exercise, etc. You might not know that bigger and wider the pot belly, higher are the risks of other kinds of ailments and health disorders. Cardiac and cardiovascular problems top the list in this regard. Getting rid of this stubborn abdominal fat is not easy and one has to follow a healthy fitness regimen and eat healthy food for tackling this issue.
Hitting the gym might not be an option for many people for varying reasons. In such situations, you can try various kinds of yoga asanas. With the help of these asanas, it is not only possible to get rid of the belly fat, but it also helps in better overall physical and mental health. The mind and the body feels fresh and rejuvenated. You can do these yoga asanas at home.
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Mentioned below are 5 effective yoga asanas, which will definitely help in melting away all belly fat:
- Tadasana (Mountain Pose)
This asana is actually for warming-up. The main function of this asana is improving blood circulation in the whole body and activating the peripheral and core areas in the body so that the body gets ready for the other yoga asanas.
How it is done:
- Your feet should be flat while standing while the big toes will be in contact with one another and the heels will be apart. The hands will be on both sides and the palms will be in an inward direction facing the body. The spine will be erect.
- Now stretch the hands in the front direction and bring the palms close to one another.
- Stretch the spine while inhaling deeply. The folded hands have to be raised up above the head and stretched as much as possible.
- Lift the ankles and try standing on the toes with the eyes facing the ceiling of the room. If you are not able to stand on the toes, no problem. Let the eyes face towards the ceiling while keeping the feet flat.
- Breathing should be normal and this pose should be held for 20-30 seconds.
- After inhaling deeply, exhale slowly and while doing this, bring the feet back to the floor.
- This asana should be repeated 10 times. And the count will be increased gradually as well.
- There are variations in positioning the arms – they can be stretched upwards, parallel to one another and also perpendicular to the floor.
- Pavanamuktasana (Wind Relieving Pose)
Pavanamuktasana, translated as a wind relieving pose, helps in minimizing various kinds of gastric related issues including constipation and indigestion. It also helps in burning fat from the abdominal area.
How it is done:
- Lie down on a flat surface with face upwards. The arms will be on the sides and the feet will be stretched out with heels in contact with one another.
- Bend the knees and take a deep breath. While exhaling, the bent knee is to be brought towards the chest. Once it is done, wrap the arms around the knees.
- Inhale again. While exhaling, lift the head so that the chin can touch the knees. Try being in this position for a minimum of 60-90 seconds. Keep on breathing normally. After the time, exhale and slowly take the body back to the initial position. Relax!
- This asana should be done for a minimum of 7-10 times with a gap of 15 seconds in between.
- People with heart issues, blood pressure problems, spinal issues, and pregnant women shouldn’t try this asana.
- Paschimottanasana (Seated Forward Bend)
This yoga pose helps in stimulating the center of the solar plexus. This pose helps in toning the belly brilliantly. Not only this, with the forward bend position, the hamstrings, hips, and thighs get an amazing level of stretch. People suffering from digestive disorders will gain greatly from this asana.
How it is done:
- Sit on the floor in Padmasana or Sukahasana.
- The spine will remain erect and the legs will be stretched out in the front. The fingers of the feet will point towards the ceiling.
- Inhale deeply and while doing so stretch the arms above the head without bending the elbows. The eyes should follow the hands. Try stretching the spine to the maximum.
- Now exhale and bend forward and bring the hands down attempting to touch the toes. The head should rest on the knees. Beginners will not be able to reach the toes – they can try shins or ankles initially.
- However, if you touch the toes, hold them and try bringing them inwards till you feel a stretch on the hamstrings.
- Try keeping this position for 60-90 seconds in the beginning. Gradually increase the time.
- Then exhale and bring the body upwards, releasing the toes and come back to the original position.
- Dhanurasana (Bow Pose)
This is an excellent pose for toning the tummy. This not only helps in stretching the abdomen, but it is also stretching thighs, chest, arms, and back. This is great for improving posture.
How it is done:
- Lie down on the floor/mat in a prone position with the legs together. The hands will be on either side of the body and the palms will be facing the floor.
- While exhaling deeply, bend the knees in upwards direction.
- Lift the head and bend in a backward direction.
- Bring the hands backward and try holding the ankles with the hands.
- The whole body weight will be supported by the abdomen. Try lifting the knees higher while inhaling deeply.
- The posture should be held for 15-30 seconds initially and increased to 60-90 seconds in the future. Breathing should be normal while holding the posture.
- Slowly relax while exhaling and stretch out the body.
- The asana should be done 10 times minimum initially and increased to 30.
- Balasana (Child Pose)
Balasana or the child pose is actually done for calming and relaxing the body after a rigorous asana session.
How it is done:
- You have to sit on your knees with the heels slightly apart from one another. The buttocks should be however touching the floor nearly. The hands will be kept on the knees and the spine will remain completely erect.
- While inhaling, stretch the arms upwards slowly. Now exhale and bend forward slowly while touching the forehead and the palms on the floor.
- Remain in that position for some time. Continue breathing normally. See that the tummy is tucked in.
- Inhale and slowly come up. Relax and while exhaling comes back to the initial position.
- Refrain from doing this asana if you are pregnant.
Once all these asanas are done, it is important to end the session with shavasana. This is also known as the corpse pose. This pose helps the body in a completely relaxing post rigorous workout sessions. Lie down with the feet stretched out or kept together. The face should be in an upwards direction. The hands will be placed loosely on both sides of the body. Close the eyes and inhale and exhale deeply. This will lead to the complete relaxation of the body. Remain in the position, till you feel completely relaxed and okay.