If you are one of the many persons who want to lose weight and especially around the midriff, then you will find some very useful tips here! But I cannot promise you that you will succeed without any effort – consistency and dedication are always needed but once you have started with your yoga poses for about 3 weeks, you will be able to stick to it and of course you will also see the results. Sometimes your body will react quicker and sometimes it takes more time – but you will definitely see that it works.
So let’s start and see the most effective poses – suitable for all people of all ages and fitness levels:
Yoga poses to reduce belly fat
Mountain Pose or Tadasana
This is the warm up pose. It improves blood circulation and prepares your body for the following poses.
- Stand with your feet flat on the floor, heels slightly out
- Bring your hands in front of you, stretch your arms, palms closer together
- Inhale and stretch your spine. Raise your arms up above your head and stretch as much as you can, lift your ankles and stand on your toes
- Look up and take some slow breaths
- Hold for 30 seconds and exhale slowly back to normal standing
- Try to repeat 5 to 10 times and increase time as much as you feel comfortable
- Repeat this at least 10 times and increase the time slowly
Seated forward bend or Paschimottanasana
This asana stimulates the centre of the solar plexus. It tones your tummy and stretches your hamstrings, thighs and hips. It also helps people who suffer from digestive disorders.
- Start by sitting on the floor with your legs outstretched in front of you
- Your spine should be erect, at the next inhalation stretch your hands above your head, do not bend your elbows
- Bend slowly forward with your arms outstretched and try to reach your toes, if not just stretch as far as you are comfortable, with time you will reach your toes
- Bring your weight backwards until you feel your hamstrings stretching
- Bring your tummy in, breath normally and hold the position for 1 or 2 minutes
- Repeat 10 times for a start, then increase to 20 or more times
Wind relieving pose or Pavanamuktasana
The wind relieving pose massages the intestines, helps to release gases and improves digestion.
- Lie face upwards with your arms on either side and feet stretched out and heels touching each other
- Bend your knees. Take a deep breath and as you exhale bring the bent knees towards your chest and wrap your arms around it
- Inhale again and while you exhale lift your head allowing your chin to touch your knees. Hold this position for 60-90 seconds while continuously breathing. Exhale and slowly bring yourself to the initial position. Relax!
- Repeat this asana for at least 7-10 times, while leaving a 15 second interval
Cobra pose or Bhujangasana
The cobra pose gives your abdomen a good stretch. Regular practice of this asana can help in strengthening the back muscles.
- Lie down with your chest facing down, legs slightly apart and toes touching the floor. Keep your hands on either side of the body with palms facing the floor
- Bring the palms beneath your shoulders. Inhale deeply and slowly lift your chest and head off the floor. Fix your gaze to the ceiling. Tuck your pubis towards your navel and keep your buttocks firm
- Hold on to this for 15-30 seconds, while breathing normally. Inhale and slowly lower yourself, exhale and relax. Relax for 15 seconds and start the second set
- Perform this asana at least 10 times to begin with and then 30 times with increase in time
Child Pose or Balasana
The child pose is the best pose to calm your body after a rigorous session.
- Sit on your knees, heels slightly apart and your buttocks nearly touching the floor. Keep your hand on your knees and keep your spine erect
- Inhale and slowly stretch your arms upwards, exhale and slowly bend forward touching your palms and forehead on the floor
- Stay there for some time. Breathe normally and keep your tummy tucked in
Corpse pose or Shavasana
The corpse pose also allows your body to relax after a rigorous workout.
- Lie down with your face upwards, keep your feet slightly apart and stretched out
- Keep your hands on either side of the body, palms facing upwards. Close your eyes
- Inhale and exhale deeply, allowing your body to relax completely
- Stay there till you feel your body is back to normal
How to stick to your yoga routine
Now you have started doing the poses to reduce belly fat – but after a few days you get bored or you do not see any results. This is the time not to give up! We need help to build up willpower and self-discipline! This helps us to build up strength, determination and decisiveness.
You can see willpower not only in the mind but also in the body. When you practise yoga, you show willpower through the expression of your muscles – first you think you cannot do it, then with time and effort poses that seemed impossible can be mastered – this is a demonstration of willpower coming from the mind to the body!
Yoga poses to keep you on track
You might be a little bit like me – I start very enthousiastically and I am convinced that I will stick to the regime. But sometimes I just cannot do it! To help you overcome this weakness, I have found some poses which will help you stick to your yoga workout.
Yoga for Nerve Strength
- Sit comfortably with your legs crossed
- You can also sit up on your heels or on a chair
- Extend both arms out to the side keeping the elbows straight. Your arms should be at shoulder level and your fingers all extended
- Now begin to move your arms up six inches and down six inches
- Inhale as the arms go up and exhale when going down
- Continue to “flap” the arms in this way. The movement should be rapid. You will notice that moving faster is actually easier that moving your arms slower
- Willpower is like a muscle so when your shoulders start to hurt this is the opportunity to build this muscle, so DON’T STOP
- Keep going and you will notice that as the muscles warm up and pathways open up it will get easier.
Push through the discomfort of this exercise, try to do 15-30 seconds more than is comfortable
Try to do it for up to 10 minutes
Downward facing dog or Aadho mukha svanasana
This is a great stretch for the whole body and influences also the mind to build up strength.
- Start being on your hands and knees
- Hands in front of your shoulders
- Press back
- Raise your knees from the floor
- Lift your tailbone up
- Push your heels toward the floor
Hold for 5 to 10 breaths and repeat 5 times
Four limbed staff pose or Chaturanga dandasana
Practising this pose you can feel the strength and stability you might have dreamed of. It influences positively the mental, physical and emotional health.
- From standing slowly lower your torso and legs to a few inches above and parallel to the floor, feet apart
- Fingers spread wide apart, arms straight, tailbone tucked under
- Legs hips and torso form a straight line
- Heels pressed back
- Keep the body in a straight line and lower down a couple of inches above the floor
- Elbows at 90 degrees, shoulders and elbows one line
- Hold for a couple of breaths and come out of the pose
Warrior II or Virabhadrasana
Warrior II not only stretches your hips, groins and shoulders but also builds stamina and concentration.
- Stand tall, left foot back and toes facing out to the left at a slight angle
- Bring your right foot forward
- Inside of left foot in line with right foot
- Bring up your arms until parallel to the floor, palms facing down
- Bend your right knee not bringing it further forward than your ankle
- Press into both feet, extend up through your spine
- Look to your right fingertips
- Hold the pose for 30 seconds
- Then do the same on the other side
Camel pose or Ustrasana
Camel pose reduces fat on thighs and complements overall stamina and health.
- Come to your knees, with your legs hip-width apart
- Place your hands on your hips, with your thumbs on your sacrum
- Keep your hips over your knees and internally rotate your thighs, squeezing them toward each other
- Inhale to engage your lower belly and reach your tailbone toward your knees, creating space between your lower vertebrae
- On another inhalation lift your sternum and draw your elbows towards each other
- Keep your chest raised, your core engaged, spine long, chin tucked as you drop your hands towards your heels
- Press your hands into your heels and drape your fingers over the soles. Keep lifting through your sternum
- Lift your shoulders to allow the muscles between your shoulder blades to rise up and cushion your cervical spine
- Gently lower the head and neck and gaze at the tip of your nose
Why you should lose belly fat
If your waist measures 35 or more inches for women or 40 or more inches for men, you might have a potentially dangerous amount of abdominal fat.
Just do this test:
- Stand up straight, exhale without sucking in your stomach
- Measure one or two inches above your hip bones
Fat on your arms, thighs or buttocks are comparably harmless. But the deeper fat on your belly harbours the danger of serious disease risks including heart disease, cancer and dementia.Even if you are not overweight or obese, you can have this hidden fat which cannot easily banned by muscle building exercises in the gym. You need to have a healthy diet in combination with strength training like yoga.
The best strategy to succeed in losing belly fat – yoga and nutrition
If you practise regularly the poses described above and also take the below advice on your daily eating habits, you will surely lose these excess inches around your belly:
- Eat plenty of soluble fibre foods as vegetables, avocados, sweet potatoes, pears, figs, apricots – you can check the internet for a complete list of soluble and insoluble fibre foods
- Avoid foods containing trans fats as cookies, cakes, crackers, frozen pizza, fast food
- Do not drink too much alcolhol
- Eat a high protein diet as found in lean meat, eggs, fish
- Try to reduce your stress levels
- Avoid too much sugar
- Reduce carb intake from white flour, noodles, potatoes
- Be careful with sugary drinks, drink plenty of water instead
- Get enough restful sleep
LET ME KNOW IF YOU HAVE ANY QUESTIONS OR TELL ME YOUR SUCCESS STORY!