- 1 Top 10 Yoga Asanas And Poses To Reduce Belly Fat
- 1.1 10. Surya Namaskar (Sun Salutation)
- 1.2 9 Padahastasana (Standing Forward Bend)
- 1.3 8. Paschimottanasana (Seated Forward Bend)
- 1.4 7. Pavanamuktasana (Wind Relieving Pose)
- 1.5 6. Naukasana (Boat Pose)
- 1.6 5. Ushtrasana (Camel Pose)
- 1.7 4. Uttanpadasana (Raised Foot Pose)
- 1.8 3. Marjariasana (Cow Cat Pose or Cat Pose)
- 1.9 2. Bhujangasana (Cobra Pose)
- 1.10 1. Dhanurasana (Bow Pose)
Top 10 Yoga Asanas And Poses To Reduce Belly Fat
10. Surya Namaskar (Sun Salutation)
Surya Namaskar, or Sun Salutation, is a Yoga practice incorporating a sequence of gracefully linked asanas. The nomenclature refers to the symbolism of Sun as the soul and the source of all life. Mark Singleton makes the controversial claim that the sun salutation is relatively a modern practice that developed in the 20th century. Many other authors have disproven this, including Joseph Alter, Srivatsa Ramaswami, and Christopher Tompkins. There is evidence to suggest that the sun salutation was used by famous Indian king Shivaji and Marathi yogi Ram Das during the Mughal invasion of India.
9 Padahastasana (Standing Forward Bend)
Uttanasana, Intense Forward-Bending Pose, Intense Stretch Pose, Standing Forward Bend, Standing Forward Fold Pose, or Standing Head to Knees Pose is an asana.
The asana consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.
8. Paschimottanasana (Seated Forward Bend)
Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a yoga asana. Together with Padmasana, Siddhasana and Vajrasana, this asana is an accomplished asana according to the Shiva Samhita. It was advocated by 11th-century yogi Gorakshanath. It is also practiced in Acroyoga with Floating Paschimottanasana.
This asana is practiced in four stages:
- In the first stage, the yogi stretches their legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with their hands, touching their knees, calves, ankles, and finally their toes.
- In the second stage, the yogi bends forward to touch their knees with their hands.
- From the second stage above, the yogi reaches further to touch their toes with their hands.
- From the third stage, the yogi tries to place their elbows at the side of their knees, and touch their knees with either their nose or their forehead.
People who have difficulty bending their backs should exercise caution when performing this asana.
7. Pavanamuktasana (Wind Relieving Pose)
Pavanamuktasana, Wind-Relieving Pose, Wind Removing Pose, or Wind Liberating Pose is an asana.
This asana is practiced in three stages:
- In the first stage, the yogi lies on their back stretching their legs straight. The yogi bends their right knee and holds it with their hands, pressing it towards their abdomen. Breathing out, the yogi lifts up their head and touches their knee with their chin. Breathing in, the yogi stretches their legs straight.
- In the second stage, the yogi presses their abdomen with their left leg.
- In the third stage, the yogi presses their abdomen with both legs, placing their chin between their knees. From this position, the yogi swings their body back and forth 5 to 10 times, and then swings their body left to right and right to left 5 to 10 times.
The three stages above form one round. Three or four rounds should be practiced
6. Naukasana (Boat Pose)
Naukasana is a seated yoga asana. Variations include Paripurna Navasana Ardha Navāsana and Ekapadanavasana. The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands interlace behind the neck and both back and shoulders are closer to the ground.
To come into the pose, begin seated on the floor. Bend your knees, bringing the soles of the feet to the ground, and bring the palms to the back of the thighs. Begin to lean back as your shift your weight off of your feet, eventually lifting the soles of the feet off the earth altogether. Balance on your seat bones, but not so far back that you’re balancing on your tailbone. Lengthen the spine to broaden and lift the chest.
5. Ushtrasana (Camel Pose)
Ustrasana, Ushtrasana, or Camel Pose is a deep back-bending yoga asana. It is a very deep backward bend performed in a kneeling position. Many people find backbends difficult or challenging because bending backward is not an activity with which most are familiar. After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.
A deeper stretch can be achieved by separating the knees slightly wider at the outset. The “full expression” of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest, the head can be between the knees. To get into the position, begin in a high kneeling position with your palms pressing into your low back to support the spine. Tuck the toes under, or press the tops of the feet into the floor as you press your pelvis forward and lift your belly. As you move farther into the backbend, lift the chest, and allow the head to follow, without letting the head fall all the way back. To move into the full variation of the pose, reach your arms back to touch your heals. When you are ready to release the pose, draw your palms back to your low back and lead with the chest as you rise back up
4. Uttanpadasana (Raised Foot Pose)
Ttanapadasana, Uttanpadasana, Utthanpadasana, Uttana Padasana, or Raised Legs Pose is an asana where a person lies supine with the legs, held together, raised straight upwards.
This asana is purportedly very helpful for stomach related ailments. It is also claimed to be helpful for weight loss/obesity and slimming. An alleged condition called “navel displacement” can supposedly be cured by this asana.
3. Marjariasana (Cow Cat Pose or Cat Pose)
The forceful contraction 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.
2. Bhujangasana (Cobra Pose)
Bhujangasana or Cobra Pose is a back-bending yoga asana. The name comes from the Sanskrit words bhujanga meaning “snake” or “serpent” and asana (आसन) meaning “posture” or “seat”. From a prone position with palms and legs on the floor, the chest is lifted. This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is pronounced as BHU-Jung-AAHS-uh-nuh. Bhujang = Snake Asana = Posture or Pose
To get into this position, come onto the ground on your stomach. Place both palms under the shoulders. Draw your elbows towards your side body. Keeping the gaze down towards your mat, maintain a neutral neck. As you inhale, push down through the palms and lift the chest, engaging the core and lifting the quads off the ground. Tops of the feet should still press into the ground. The neck remains neutral and the gaze stays on the ground
1. Dhanurasana (Bow Pose)
Dhanurasan, Bow Pose, or sometimes Urdva Chakrasana is an asana. The name comes from the Sanskrit words Dhanura meaning “bow”, and Asana (आसन, Āsana) meaning “posture” or “seat”.
First, the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position.