Yoga to reduce belly fat

Weight Loss

Article by Basava Saunshi

June 9th, 2020

Naukasana by Basava Saunshi.

Dhanurasana (Bow pose)

Although seemingly easy, this pose can be quite a challenge for your abs, which is exactly what will help strengthen them.

How to perform:

  1. Lie down on the floor with your face down.
  2. Bend your knees and hold your feet with your hands.
  3. Inhale and lift up both your hands and feet, also raising your thighs and chest at the same time.
  4. Hold this pose for up to 30 seconds, gradually increasing to 90 seconds.
  5. Release with an exhalation.

Bhujangasana (Cobra pose)

How to perform:

  1. Lie on the floor, face down.
  2. Spread your hands on the floor, next to your shoulders.
  3. Stretch your legs back, top of the feet touching the floor, and slowly inhale and lift up your upper body.
  4. Make sure your pubis and toes form a straight line and touch the floor.
  5. Hold this position for 25-30 seconds.
  6. Release and come back to the lying down position on an exhalation.

Ustrasana (Camel pose)

This is a slightly more difficult pose. So make sure to do this only if you are not suffering from any back issues.

How to perform:

  1. Kneel on the floor with your knees hip-width and your thighs straight and perpendicular to the floor.
  2. Rest your hands on the top of your buttocks, fingers pointing downwards and slightly arch your back inwards.
  3. Slowly lean back and touch and then hold your heels with your hands. Straighten the spine but don’t strain your neck.
  4. Hold this pose for up to one minute.

Naukasana (Boat pose)

This is another pose that works fabulously on your side and front tummy muscles and strengthens your core.

How to perform:

  1. Lie down on the ground facing the ceiling.
  2. Keep your hands by your side and relax your shoulders. Keep your legs straight.
  3. Now slowly raise your hands and legs together from the ground, hold your belly in and above the ground at all times.
  4. Reach a 45-degree angle till your body is in a V-shape. Hold it for 60 seconds and practice deep breathing.

Plank

  1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
  2. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
  3. Hold this position for 10 seconds. Release to the floor.
  4. Over time, work up to 30, 45, or 60 seconds.