Belly Fat

Belly fat is a very common problem. There are a variety of factors, such as hormones, genetics, physical activities, and food habits, that determine the shape of your belly. A flat belly is generally associated with good health and reduces the risk of heart disease and diabetes. However, it can be challenging to reduce belly size if weight is not controlled.

Yoga Asanas for Reducing Belly Fat

In order to reduce abdominal fat and improve the muscle tone of your belly, here are some yoga asanas to follow:

Asana 1: Sideways Bending

- Keep your feet 20-24 inches apart - Inhale as you raise your left hand close to your ear while looking straight ahead - Slowly bend your upper body sideways while keeping your legs rooted on the ground - Focus on stretching your spine and oblique sideways and hold the position for a few seconds - Exhale and return to the original position

Asana 2: Coronation

- Stand straight with both feet 2.5 feet apart and hands by your side - Raise both hands from the front with palm facing upwards until shoulder level - Inhale fully and turn your head to the right while following the palm with your gaze - Exhaling, twist your upper body from the waist towards the left and bend down so your right hand touches the left toe - Look at the left hand and hold the position for a few seconds - Inhaling, bring your body up straight and exhale - Repeat the same steps on the opposite side

Asana 3: Standing Twist

- Stand with feet 20-24 inches apart and upper body straight - Raise your hand to shoulder level with palm facing the ground - Exhaling, swing your hands to the right side using your upper body and bend your left arm at the elbow - Inhale and return to the original position - Repeat the same steps with the left hand

Asana 4: Utkrasa

- Come into a kneeling position with knees and toes together - Gradually lean backward and take your arms behind - Place your palms on the ground with fingers pointing backwards and the thumb towards the toes - Inhaling, slowly lift your pelvis, wrist, and body outwards and upwards - Exhaling, relax your upper body and straighten your head and neck

Asana 5: Shalabhasa

- Lie down on your belly - Exhaling, raise your right leg as high as possible without lifting the hips - Hold the pose and inhale gently bringing the raised leg down - Repeat the steps with the left leg and then both legs together

Asana 6: Pavan Muktasan

- Turn over on your back with feet together and hands by the side - Exhaling, raise your right leg and hold it at the knee joint - Grab your knee with both hands and pull it up towards your chest - Hold the position for a few seconds and release your hands - Repeat the steps with the other leg and then both legs together

Final Steps

- Sit straight with eyes closed - Take a deep breath and exhale forcibly through the nose without any strain. Exhaling forcibly through the nose without any strain can be a quick and simple way to calm yourself down and take a deep breath. This technique can help regulate your breathing and reduce stress and anxiety levels. To do it, simply inhale deeply through your nose, hold the breath for a moment, and then exhale slowly and forcefully through your nose, making a sound if possible. Repeat this process several times and you should start to feel more relaxed. These yoga asanas can help in reducing belly fat and toning the abdominal muscles. It is recommended to practice them regularly, following proper form and technique. Additionally, maintaining a healthy diet and engaging in regular physical activity can also contribute to reducing belly fat. However, it is always advisable to consult a doctor or a certified yoga instructor before starting any new exercise routine.