Home / Health / 10 Simple Yoga Poses | Reduce Belly Fat

10 Simple Yoga Poses | Reduce Belly Fat

Simple Yoga Poses for beginer to Reduce Belly Fat

This is where yoga poses comes into play. It not only helps decrease abdominal fat, but also allows you to control your body and mentality like never before!

An erroneous daily life, unhealthy eating habits, lack of exercise, and high stress levels – all of these give rise to a flabby tummy.

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

Yoga Poses To Reduce Belly Fat

  1. Tadasana (Mountain Pose)
  2. Relax with Shavasana (Corpse Pose)
  3. Extended Triangle Pose(Utthita Trikonasana)
  4. Surya Namaskar (Sun Salutation)
  5. Garland Pose (Malasana)
  6. Padahastasana (Standing Forward Bend)
  7. Crescent Pose, aka High Lunge
  8. Bhujangasana (Cobra Pose)
  9. Revolved Chair Pose(Parivrtta Utkatasana)
  10. Marjariasana (Cow Cat Pose or Cat Pose)

Tadasana (Mountain Pose)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

This pose seems so simple, but it is the basic pattern for all the other postures. It’s a welcoming way to begin connecting with the breath and beginning a yoga practice.

Women’s Health Tips for Heart and body

How to do it: Stand tall with your feet together, perhaps with your big toes touching, eyes closed. If you’re stiff, divide your feet slightly. Let your arms rest at your sides, with fingers together.

Modification: If standing is too much of a face, lay on your back with the soles of your feet pressed up against a wall. You’ll feel like you’re standing on the floor, but your lower back will get a slight stretch.

Summer season for best health care tips

Benefits

  • Improves your posture
  • Firms the abdomen and buttocks
  • Strengthens thighs, knees, and ankles
  • Relieves sciatica (ache that affects the back, hips, and the outer side of the legs)

Relax with Shavasana (Corpse Pose)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

Think doing nothing is easy? For many of us, particularly those who haven’t tried yoga before, the concept of doing nothing is actually very challenging. This pose is both calming and grounding, and you can use it to cool down.

How to do it: In this pose, close the eyes and attempt to just relax the body while lying flat on your back. Lie with your legs about hip-width apart and rest the arms at about a 45 degree angle to the torso, palms facing up. Allow your limbs to totally relax.

10 Health Benefits of drinking water

Trainer tip: If you need more space for the lower back, you can place a folded coverlet under the knees, which will help to lengthen the lower back. If you’re feeling stressed, placing blankets over the pelvis can help relax the body and the mind.

Benefits

  • Helps you attain a deep, meditative state of relax, which can aid in the repair of tissues and stress relief
  • Helps reduce blood pressure, insomnia, and anxiety

Extended Triangle Pose (Utthita Trikonasana)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

 

Trikonasana. Such a classic standing pretense! We live in a world where standing poses are often ignored, but this one is part of my regular practice come rain or shine. It is a glorious way to release your lower back, strengthen your core, and expand your body (and mind).

Nutrients and Benefits of Fruits

Beginner

Students tend to fall down their lower body trying to get their hand or palm to the ground. Skip that step and place your palm either on a block outside of your shin or on your shin below your knee. This enables you to even out through both sides of your ribcage creating even extent in the trunk of your body.

Surya Namaskar (Sun Salutation)

 This is where yoga poses comes into play. It not only helps decrease abdominal fat, but also allows you to control your body and mentality like never before!

Surya Namaskar is a convergence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. Practice Surya Namaskar daily in the morning, face the sun, for reaping the maximum benefits.

How To Do

  • Stand with both your feet together, increase your chest, and relax your shoulders.
  • As you inhale, lift both your arms from the sides. And as you breathe out, bring your arms to the front of your chest and keep them in the prayer position.
  • Inhale, raise your hands, and extend backwards.
  • Exhale, bend forward, and try to handle your knees with your forehead.
  • Bending your left knee, extend your right leg backward, with your palms placed on the floor.
  • Hold your breath and extend your left leg as well. This is called the plank posture.
  • Come down to the floor holding your spine out. Here, your knees, chest, and chin must be in contact with the floor.
  • Inhale, stretch forward, and bend backwards.
  • Keeping your hands fixed on the floor, exhale and lean ahead.
  • As you inhale, bring your right leg forward, in between your elbows and stretch upwards.
  • Bring your left leg forward and inhale deeply.
  • Stretch back from the waist.
  • Return to the initial position.

Six Pranayama, Breathing Exercises and Benefits

Benefits

From head to toe, all parts of the body and the internal organs are benefitted by this position. Regularly practicing Surya Namaskar keeps you healthy and eager.

Garland Pose (Malasana)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

This beautiful squat is one of my all-time favorite positions. Malasana releases the lower back, opens the hips, and turns the practitioner into a cute little piece. Explore variations and tips on how to make this pose easier or how to go deeper.

Beginner

Apple Fruit Nutrition Facts

It’s common for beginners to struggle with dropping their heels to the ground. Make sure to spin your heels in and toes out, as well as to widen your stance. If it irritates your knees to drop into a full squat, sit on one or more blocks.

Padahastasana (Standing Forward Bend)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

The abdomen gets completely dense while bending forward, which leads to burning of fat. Thus, the compression helps in toning down the tummy.

How To Do

  • Stand in the Tadasana pose, with your hands on either side of the body while your feet rest together, with the heels touching each other.
  • Keep your spine erect.
  • Inhaling deeply, lift your hand upwards.
  • As you exhale, bend forward such that your body is parallel to the floor.
  • Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
  • Try to touch the floor, with palms straight on the floor, and without bending your knees. Beginners can try moving the toes or just the ankles to start with, working your way to the floor.
  • Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
  • Exhale, leave your toes, and lift your body to come back to the Tadasana pose.
  • Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.

Variations

Padahastasana has variations in terms of holding your toes, placing your hands beneath the balls of your feet, or just holding your ankles or shins.

8 Coconut water benefits benefits you didn’t know about

Benefits

  • Improves digestion, as your abdominal muscles are toned
  • Strengthens the wrist joints
  • Relieves mental and physical exhaustion
  • Crescent Pose, aka High Lunge

I can’t imagine a yoga practice without this perfect standing pose. Crescent Lunge my go-to for opening my hips and psoas, hopeful space in my chest, and feeling powerful on my feet.

Beginner

You’ll see newer students stressed for balance in this pose. Easy fix. Look down. Odds are your feet are too narrow. Make sure your front and back foot are hip-width apart. This will widen the stance and allow you to balance.

14 Herbal beauty tips for skin glow and smooth

Paschimottanasana (Seated Forward Bend)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

This is one of the basic poses of Hatha Yoga, and it stimulates the center of your solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstring, thighs, as well as hips. It is also ideal for those who are flat to digestive disorders.

How To Do

  • Sit on the floor in Sukahasana or Padmasana.
  • Maintain your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling.
  • Inhaling deeply, extend your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
  • Exhale, and bend forward from your thighs. Bring your hands down and try to touch your toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs as a starter.
  • Once you touch your toes, grip them and try pulling them backward till you experience the stretch on your hamstrings.
  • Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes, or if possible, more.
  • Exhaling, bring your body upward, relieving your toes from your fingers to come back to the Sukhasana or Padmasana pose.
  • Repeat the asana 10 times to start with, working up to 25 times or more.

How to Get Rid of a Pimple Fast

Variations

Those who are new to the pose can try Ardha Paschimottanasana. The process is the same as outlined above. The only difference is that you have to stretch out only one leg at a time.

Benefits

  • Relieves stress
  • Helps in the decrease of fat in the abdomen
  • Balances menstrual cycles
  • Crescent Pose, aka High Lunge

I can’t imagine a yoga practice without this ideal standing pose. Crescent Lunge my go-to for opening my hips and psoas, encouraging space in my chest, and feeling powerful on my feet.

Beginner

You’ll see newer students struggling for balance in this pose. Easy fix. Look down. Odds are your feet are too narrow. Make sure your front and back foot are hip-width apart. This will widen the posture and allow you to balance.

Bhujangasana (Cobra Pose)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

Give your abdomen a good extend with this yoga asana. The regular practice of this asana aids in strengthening the back muscles, and hence, it is one of the most advised poses to alleviate post-partum back pain.

11 Beauty Tips for Oily Skin, Face care tips for Beautiful skin

How To Do

  • Lie down on the mat in the prone position (with your chest facing down), legs slightly spaced out, and toes touching the floor.
  • Maintain the hands on either side of the body, palms facing the floor.
  • Bring your palms beneath your shoulders.
  • Inhaling deeply, slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while keeping your buttocks firm.
  • Hold the position for 15 to 30 seconds, while breathing usually.
  • Take a deep breath and try to lift your body from the waist upward, bending backward as much as possible. Nevertheless, make sure that you are not hurting your back in the process.
  • Hold the posture for 30 to 60 seconds, breathing normally.
  • Exhale and gradually bring your body down – chest, neck, and forehead – to return to the prone position. Stretch your arms slowly to the front.
  • Repeat this asana 10 times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each repetition.

Variations

After having attain the cobra pose, turn your head to the left and try to focus your eyes on your left heel. You can do the same on the other side as well.

Benefits

  • Tones the abdomen
  • Improves suppleness of the middle and upper back
  • Strengthens the shoulders and the back
  • Reduces stress and fatigue

Revolved Chair Pose (Parivrtta Utkatasana)

 

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

I know Chair isn’t the most popular pose in the world, but this is why it’s on the list. It’s a great foundational pose to teach us how to twist safely. If you can learn the technicalities of a twist here, you’ll be safer in more advanced postures.

Beginner

Look at your knees! You want to keep your lower back even, and the finest clue comes from your knees. You want them to stay even, so if you have one popping out, draw it back in! This will neutralize your lower back and keep you safe.

Marjariasana (Cow Cat Pose or Cat Pose)

Asana, Asana yoga, Benefits of yoga, Hatha yoga, Restorative yoga, Types of yoga, Vinyasa yoga, Yoga, Yoga asanas, Yoga benefits, Yoga exercises, Yoga for beginners, Yoga for weight loss, Yoga nidra, Yoga poses, Yoga poses for beginners, Yoga poses for weight loss, Yoga positions

The forceful reduction experienced in the abdominal muscles while holding the posture helps in melting the fat, and thus, reduces the belly size. This pose is also beneficial in enhancing the flexibility of the spine.

How To Do

  • Sit in Vajrasana.
  • Breathing usually, rise from the position, and allow your body to come parallel to the floor such that your body rests on your knees and palms.
  • While the knees should be placed under your hips, the palms must go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out evenly.
  • Inhaling deeply, lift your head while pushing your back down, so that your body has a concave structure.
  • Expand the abdominal region as much as possible to suck in the maximum amount of air.
  • Holding your breath, maintain the attitude for about 15 to 30 seconds.
  • Exhale deeply and lower the head, while arching your back upwards. Keep your buttocks and abdomen firm until you experience the reduction. Your head should be between your hands.
  • Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
  • Exhale and slowly come back to Vajrasana. Relax for 15 seconds.
  • Repeat this asana 10 times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each recurrence. This is also one of the best yoga asanas to reduce belly fat.

Variations

Start by resting in the tabletop position (body resting on your knees and palms). Inhale, and as you do so, push your back down to attain a curved in structure. As you exhale, instead of lowering your head, turn it to the left such that your eyes focus on your left hip. Repeat on the other side, keeping the rest of the steps as they are.

Benefits

  • Improves the strength of the spinal column
  • Helps correct your posture
  • Relieves stress in the lower back

 

About Sirisha

Check Also

Causes of diarrhea, Constant diarrhea, Diarrhea, Diarrhea causes, Diarrhea symptoms, Diarrhea treatment, Diarrhoea, Green diarrhea, How to stop diarrhea, Watery diarrhea, What causes diarrhea

Diarrhea | Causes | Symptoms | Treatments

Diarrhea When you have diarrhea, your bowel movements (or stools) are loose and watery. It’s …