Thanks to the unhealthy eating patterns, the highly prevailing laziness to exercise, and not to forget the stress-stuffed lifestyle, tummy fat is increasing at an alarming rate. While your attractiveness quotient does suffer a backlash, the more serious factor is that it cuts down your lifespan. Studies published across the world prove that women with a waist size of more than 34 inches for a woman and 40 inches is really worrisome.
It is time you take some serious action. Shed that extra flab the natural way with yoga. Read on catch up with what is in store.
5 Effective Yoga Asanas To Get Rid Of Tummy Fat
1. Padahastasana (Standing Forward Bend)
A simple asana, this works by compressing the abs as you bend forward, which over a period of time will ensure that the fat content is lowered.
How to do:
- Stand erect on the mat, hands resting along the body, feet together, toes and heels in contact. Spine and head should be erect while shoulders are relaxed.
- Taking a deep inhalation, lift your hands above your head, aligned along your ears.
- Exhaling, bend forward from your hips.
- Bring your hands forward while keeping the alignment intact and let the palms rest on either side of the foot. The final pose should be in such a way that the hands are placed beneath the toes.
- Make sure that your knees are erect. Those who have back injuries can keep their knees slightly bent.
- Tuck your core in and hold the pose for 10 deep breaths.
- To come out, release the fingers from beneath the toes. Straighten the arms.
- Taking a deep inhalation, lift your arms and torso so that your torso is now parallel to the floor while hands are stretched out aligned with the ears.
- Taking another inhalation, lift completely up bringing your hands over the head.
- Exhale and come back to initial position.
2. Paschimottanasana (Seated Forward Bend)
A basic Hatha asana, it focuses the Manipura chakra. An ideal tummy tone, it also helps in eliminating digestion issues.
How to do:
- Sit on the mat with spine erect and legs stretched out in Dandasana. Toes should point to the ceiling while palms rest on either sides.
- Taking a deep inhalation, lift your hands overhead, keeping elbows straight. Stretch to the maximum.
- As you exhale, bend forward from the hips. Bring your hands forward as you bend and try to hold the toes.
- The ideal pose will be chin to shin with head resting on the toes.
- Try to deepen the stretch, tucking in your core, with each inhalation.
- Hold the pose, breathing deeply, for 7 breaths.
- Taking a deep inhalation, release your hands and come back.
3. Ustrasana (Camel Pose)
An intense backbend, you can achieve a toned tummy, torso, arms, and thighs by practicing this regularly.
How to do:
- Sit down on the yoga mat, with spine erect, in Vajrasana or Virasana.
- Breathing normally, lift your body off the calf muscles so that you are balancing yourself on the knees. Ensure that heels make a 90 degree angle with the mat.
- Taking a deep inhalation, lift your hands over your head.
- Once you balance here, exhale and bend back.
- Bring your hands, one at a time, behind you and try to hold the ankles.
- With each exhalation, bend backward a little more until you feel that tingle on your belly.
- Breathing deeply, hold the pose for 5 deep breaths.
- Exhaling, release your hands, and relax in Balasana.
4. Tiger Breathing
The abdominal muscles incur deep contractions during this process which in turn aid in the burning of tummy fat. Those who have a stiff spine can rely on the Asana used in this breathing technique to improve its flexibility.
How to do:
- Sit down on the yoga mat, spine erect in Virasana.
- Indulging in deep, slow breathing, lift yourself and come on all your fours like a cat.
- Keep the spine neutral while your torso is parallel to the mat.
- Keep your knees and hands spread out at hips width.
- Inhaling deeply, lift the head while the spine in pushed towards the mat. Expand your abdomen and fill it with air.
- Now, exhale forcefully, while rounding the spine. Tuck in your core and expel all the air.
- Hold here for about 20 seconds before moving back to step 5.
- Repeat 15 times to begin with, improving your count to 50 with time.
- Once you complete, relax in Balasana.
5. Dhanurasana (Bow Pose)
A deep backbend, this has a powerful impact on the tummy. Along with melting down the belly fat, it also helps in toning our thighs, back, arms, and chest. Plus, your posture also gets an uplift.
How to do:
- Lie down on the yoga mat on your belly.
- Stretch out the legs, keeping the feet spread out at hips width.
- Let hands rest on either sides of the body, while forehead rests on the mat.
- Take 5 deep breaths to prepare your body to get into Dhanurasana.
- Bend your knees at the ankle and stretch your hands backward and hold the ankles.
- Taking a deep inhalation, push your chest off the mat so that your body is balanced entirely on your tummy.
- Pull your legs backward as much as possible deepening the backbend till you feel a tingle on your tummy.
- Hold the posture, breathing deeply, for about 7 deep breaths.
- To come out of the pose, exhale and release the ankles.
- Bring the legs down and stretch out backward, feet spread at hips width.
- Stretch your hands to the front and relax.
Yoga alone cannot do wonders to your belly fat. A balanced meal packed with proteins, water, veggies, fruits, and complex carbs are essential to ensure that the tummy fat vanishes. Plus, make sure your thoughts are always positive and you are in ultimate love with your body! Follow these principles and see the difference in a few weeks!