Eka Pada Adho Mukha Svanasana
The downward-facing dog pose can help you learn to balance your body and can also help strengthen your abs.
How to perform:
- Get into the downward-facing dog pose.
- Straighten one leg and lift it up.
- Lower the straightened leg under your abs
- Repeat this move for 10 times for each leg, then rest
A variant of the plank, this one is a slightly more difficult one but equally effective on burning your belly fat.
How to perform:
- Perform after the downward-facing dog pose
- Shift to your left or right foot
- Tilt your body accordingly either to the right or left side
- Raise the opposite arm in the air
- Hold this pose for 15-30 seconds
- Return to the downward-facing dog pose
It is best to practice these asanas for flat stomach in the mornings for better results. Consistency plays a major role in seeing the effectiveness of the asanas. To avoid monotony, one can choose to do 3-4 different poses each time if doing all cannot be possible. In any case, it is most important to be consistent, and dedicated to the asana sessions and make sure to practice deep breathing during the sessions.
/7yoga Is Not Just Mindfulness It Also Balances The Elements Of The Body
Yogas are the best ways to burn extra fats. But this form of workout demands punctuality and discipline from the individual, as unlike commercial products yoga doesn’t guarantee faster results within a few days. Yoga works on the body in a steady and long process. It will benefit the body in the long run for sure.
People who practice yoga tell how difficult it was for them during the initial days and how after so many days they can actually feel its impact on their body.
Yoga is not just practicing mindfulness, it also balances the elements of the body. This is the reason why it is the ultimate favorite of those who are trying to lose weight.
Here are five yoga positions that can help in weight loss by burning fats around the belly region:
Downward Dog Pose Or Adho Mukha Svanasana
Holding this pose actively engages your core, making it a great yoga to reduce belly fat, and strengthen and tone the abdominals.Get on your hands and knees, setting knees directly below hips and hands slightly ahead of shoulders. Spread palms and index fingers, and keep toes turned under. As you exhale, keep knees slightly bent and lift them up from the floor. Lengthen the tailbone and lightly press it towards the pubis. Push thighs back and stretch heels towards the floor. Straighten knees but do not lock them. Firm the outer thighs and outer arms, and press palms actively into the floor. Keep shoulder blades firm and draw them toward the tailbone. Keep your head between the upper arms. Hold this pose for one to three minutes exhale and bend knees to the floor and come to rest in Child’s pose.
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Surya Namaskara Sun Salutation Pose
The Surya Namaskara or Sun Salutation does more than warm up the muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.
Surya Namaskar is a whole package of good health and the best way to lose weight.
Interested to strengthen your immune system by practicing yoga?
Power Yoga Poses Gives You The Benefit Of Yoga And More Including:
- Helps burn calories, a little more than yoga for beginners
- It boosts your metabolism
- It boosts your general well-being
- Useful to build strength, stamina, flexibility, and tone your body.
- It helps increase your concentration
- It helps you relax as tension and stress are considerably reduced.
The most reliable form of Power Yoga begins with Surya Namaskara or Sun Salutation. You can perform the Surya Namaskara as a warm-up before you start your Power Yoga workout session, or Surya Namaskara in itself can be done as Power Yoga.
Surya Namaskara has immense benefits as it concentrates on all the core muscles of your body.
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Bridge With Leg Sweep
This will stabilize your abdominals and sculpt your butt and hamstrings.
- Lie flat on the floor or on your yoga mat and keep feet flat on the floor. Place arms on both sides with palms facing down.
- Brace abs in tight and press through your heels to bring your hips up. Make sure that your hips are properly lifted and squared.
- Extend left leg up to the ceiling while flexing the foot. Sweep left leg to the right while passing in the middle of your body. Sweep back to the left and slightly passing over your left hip.
- Repeat 10 times with the left leg before switching to the other leg and repeating for another 10
Top 15 Best Yoga Poses For Weight Loss 2022
There are many benefits of yoga. It can help you relieve stress, treat depression, and improve your mood. But before you start doing yoga, it is important to know about the various types of poses that are available for different conditions.
There are many ways to do yoga depending on your needs, abilities, and interests. Some people might prefer to do vinyasa yoga which focuses on flowing movements while others may prefer Ashtanga which is better for strengthening the body and mind. In this section, we will discuss some of the top Yoga Poses that you can use to improve your mental and physical health.
Yoga is the art of uniting our mind, body, and spirit. There are various poses in yoga, but the top 8 poses that you should try out are.
|1. Downward Facing Dog|
15. Cobra Pose
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Chakrasana Aka Wheel Pose
This stance should be included in your daily yoga poses for weight loss and belly fat loss as it targets and strengthens your core, arms, wrists, legs, shoulders and chest. It also increases the flexibility and elasticity of your spine.
Here is how to do it:
For a more advanced variation, you could try lifting one leg for the duration, then repeating the above motion and lifting the other leg.
Asanas To Reduce Belly Fat
While targeting stomach flab, certain yoga asanas are ideal for burning calories, increasing muscle flexibility, and boosting metabolism, says Ira Trivedi, wellness expert and founder of Yog Love.
Age, heredity, a sedentary lifestyle, poor eating habits, a lack of regular exercise, and stress all contribute to belly fat.
It can also increase stress by making you feel insecure about your body.
People often ask me if yoga can help lose tummy fat.
Losing weight or belly fat requires a combination of exercise and diet, as well as self-discipline. Yoga involves all this and more so it can be the perfect way to help you lose belly fat.
Yoga uses a range of stretching motions to increase flexibility and muscle tone. Several of these asanas are akin to crunches in terms of action and result on the body.
Unlike activities you perform in a gym, yoga puts less strain on your muscles and assists you to lose weight naturally.
While targeting stomach flab, certain yoga asanas are ideal for burning calories, increasing muscle flexibility, and boosting metabolism.
Follow a timetable and practise these yoga poses on a regular basis.
Here are 10 yoga asanas that will help you lose belly fat:
How to do it
4. Baddha Konasana
How to do it
How to do it
7. Adho Mukha Svanasana
How to do it
9. Setu Bandha Sarvangasana
How to do it
How to do it
This can result in fat accumulation, especially around the midsection.
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Yoga Poses For Weight Loss
The term yoga is derived from the Sanskrit word Yujto unite it is believed to be the union of ones self to the supremes self. There are various styles of yoga but the core of every yoga pose is controlling the mind. Yoga is both spiritual and physical discipline. Yoga includes breathing techniques, meditation exercises.
Yoga Tips For Weight Loss
Here are 7 tips that will help you achieve your desired weight and fitness level with yoga:
- Consistency is key. Practice yoga regularly to see visible weight loss results.
- Start with simple postures and gradually proceed to the advanced poses.
- Do not forget to focus on your breath along with the poses.
- It is best not to eat anything before yoga. If you are too hungry, choose a light snack.
- If you want to lose weight faster, consider combining yoga with other workout routines like running, swimming, or HIIT. Consult a certified expert for guidance.
- Along with regular yoga practice, eating a healthy and balanced diet will maximise your weight loss efforts. It is best to consult a certified fitness expert before you begin.
- Do not expect results too soon, as you may get disappointed and give up. Be realistic and patient.
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The Best Way To Develop A Regular Practice For A Healthy Body
Yoga should be practiced regularly to get the benefits. However, your practice on needs to be 20 minutes or so 2 to 3 times per week.
Try a few routines out to see what works best for you. I follow Yoga With Adriene on You Tube as I find her down to earth style suits me. Play around and find one you like and stick to that until you have mastered it.
Then try incorporating a few more moves to expand. If your feeling adventurous Adriene has a 30 day challenge for beginners which will give you a good understanding of yoga and improve your fitness as well.
The strength and fitness that comes from regular yoga is something that sneaks up on you. One day you just notice that you can do something that would have seemed impossible when you started.
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Bhujangasana Aka Cobra Pose
While this position are mostly used to help ease back pain, it can also help reduce belly fat as it also targets multiple muscles including those in your core, chest, shoulders and can help tone the glutes.
Here is how to do the Bhujangasana yoga poses for weight loss:
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Ustrasana Yoga Or Camel Pose
The camel pose helps strengthen the ab muscles, which is essential for reducing belly fat. Moreover, it even strengthens the spine, making it more flexible with time.
How to do it:
- Kneel on the knees and bend the torso back towards the heel in an arched form.
- The arms should go back to support the upper body weight on the back of the foot.
- Continue inhaling and exhaling and hold the position for 30-40 seconds. Keep doing yoga poses for belly fat daily for better results.
Doing this yogasana might strain the neck muscles. Hence, avoid doing this if you have neck-related issues.
How Yoga Promotes Weight Loss
Yoga promotes weight loss in different ways. The following are key weight loss benefits of yoga:
Helps Cultivate Mindfulness:
Practising yoga develops mindfulness and awareness of the body. This prevents impulsive eating, thereby restricting weight gain. For example, mindful eating helps exercise portion control and staying away from unhealthy foods. Regular yoga practice also calms anxiety leading to behavioural changes to prevent stress eating.
Speeds Up The Metabolism:
Hatha and power yoga poses like the Sun salutations and Bhastrika Pranayam help speed up the metabolism, contributing to better digestion. This aids weight loss.
Sun salutations with intensive breathwork are as effective as aerobic workouts and help accelerate calorie burn. Some active styles of yoga like Ashtanga Yoga, Power Yoga, and Vinyasa Yoga also prevent weight gain.
Burns Belly Fat:
Restorative yoga poses help burn harmful abdominal fat by working on the core muscles. Trikonasana and the Cobra pose are great at reducing upper and lower belly fat.
Promotes Lean Muscle Formation:
Yoga poses like the Boat pose, Plank pose, Chair pose, and Bow pose work on the glutes, abdomen, and hamstrings, helping you lose fat, strengthen muscles, and promote muscle formation.
If you practise yoga regularly and for a long time, your body will become highly flexible. Yoga also tones your body making you look lean and fit.
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Is Yoga Good For Reducing Belly Fat
It is often questioned as to whether yoga is able to help with fat loss over 50.
However, there are many powerful yoga poses that use body weight to strengthen not just your core muscles but your upper and lower back muscles, as well as your upper body including your arms. A wondrous benefit for women who have developed the dreaded turkey flap.
Working on your abdominal muscles is the best way for you to return to having a flat stomach. Imagine looking great in those figure hugging jeans again thanks to your yoga practice.
Yoga is good for the body, mind and breath and brings all three together in a harmony which brings confidence, peace, strength and focus to those practicing it.
Sethu Bandha Sarvangasana Bridge Pose
Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss.
The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid levels. It also strengthens your back muscles and reduces back pain.
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Shalabhasana Or Yoga Locust Pose
It is the spinal yoga asana that works effectively on one’s abs. It makes the belly muscles firm, ensuring the natural burning of the fat cells. The posture puts pressure on the stomach that stretches the muscles.
It helps get rid of the stomach fat. However, pregnant women and those having serious ailments should avoid doing this yoga asana.
How to do it:
- Recline your face down wherein the palms should be opposite the ground.
- Inhale and lift one leg without twisting the knees.
- Lift your hands and torso in a way that gives stretch to the stomach muscles. Balance yourself on the belly.
Faqs Of Yoga Poses For Weight Loss
There are many misconceptions about the need for special clothing and props when doing Yoga. Some people think that you need a yoga mat, certain accessories, and even skimpier clothes with fewer or no pockets.
The truth is, these things are not necessary as long as you are taking care of your body through your practice.
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Ustrasana Aka The Camel Pose
This is another one of yoga poses for weight loss that helps stretch your chest, abdomen, quads, and hip flexors, improve spinal flexibility, simultaneously strengthening the back muscles and improving posture .
Heres how to do it:
If this is too advanced for you opt out of reaching towards your heels and just lean back keeping your hands at the top of your bum. If you can reach the heels but cannot hold them, stop there. The aim is to feel the stretch without falling over or injuring yourself.
Knees To Chest Pose Or Apanasana
The apanasana yoga pose offers relief from menstrual cramps and bloating as well as help in melting fat around the stomach and lower back. This exercise also creates a downward energy flow, stimulating digestion and encouraging healthy bowel movement.To begin, lie down on your back and inhale deeply. Pull your knees up to your chest while exhaling. Keep shoulder blades down towards the waist. Keep your face aligned with the centre of your body and tuck chin downwards. Hold this pose for 10-15 seconds or till breathing becomes comfortable. Move knees side to side slowly and maximise stretch as much as you can. Return to starting position as you exhale. Relax for a minute and repeat, performing the asana for a minimum of six times.
Tip:Practice apanasana yoga to reduce belly fat and to relieve menstrual cramps and bloating.
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