10 Best Yoga Poses To Reduce Belly Fat

Yoga is a physical, mental, and spiritual practice or discipline which originated in India.
Every one should do yoga because there are many good benefits of yoga. 



Benefits of Yoga

  • Yoga increases flexibility of your body. Improved flexibility is one of the first and most obvious benefits of yoga.
  • Yoga helps to lose fat. Sun Salutations and Kapal Bhati pranayama are some ways to help lose weight with yoga.
  • A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily – in both the body and mind.
  • Yoga poses massage organs and strengthen muscles; breathing techniques and meditation release stress and improve immunity.
  • Yoga can even help improve your relationship with your spouse, parents, friends or loved ones.
  • A few minutes of yoga everyday provides the secret to feeling fresh and energetic even after a long day.
  • They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people.
  • Yoga increases your blood flow.
  • Yoga also gets more oxygen to your cells, which function better as a result.
  • When you contract and stretch muscles, move organs around,and come in and out of yoga postures, you increase the drainage of lymph
  • Yoga lowers your risk of heart attack and can relieve depression.
  • If you’ve got high blood pressure, you might benefit from yoga.
  • Yoga also lowers blood sugar.
  • Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores.
  • Regularly practicing yoga increases preconception and improves balance.
  • Yoga helps you sleep deeper.
  • Yoga increases your self-esteem.

These are the 10 beat yoga poses  that will reduce your stubborn belly fat.


Yoga Warrior Pose ( Virabhadrasana I )



Warrior Pose I, or Virabhadrasana I, is a focusing and strengthening pose, meant to build a connection, grounding you with the Earth’s energy.
This pose strengthens the arms, shoulders, thighs and back muscles, all in one go.
It is an effective yoga for people with back problems that is also beneficial for increasing overall balance and stamina.
This posture will tighten your muscles and also tone your legs giving you very good body strength.

How to do

Click here to see Warrior Pose I steps

Benefits

  • Warrior I, Warrior II is great for the legs, the glutenous, the hips, the core muscles, the chest, the shoulders, and the arms.
  • Warrior pose improves circulation and respiration.
  • Warrior pose develops balance and stability.
  • Builds stamina and concentration
  • Extremely beneficial in case of frozen shoulders.
  • Good for high blood pressure and heart problems


Yoga Warrior Pose II ( Virabhadrasana II )



Warrior Pose II is one of the most effective exercises for tummy and thighs that opens up the hips, strengthens and tones the thighs, works the abdominal muscles and organs and aids in enhancing stamina and concentration.

This pose improves circulation and respiration and energizes the entire body.

How to do

Click here to see Warrior Pose 2 steps

Benefits

  • Warrior pose II stimulates your abdominal organs.
  • This pose opens your chest and lungs.
  • Improves balance, concentration and core awareness.
  • Strengthens and tones the arms, legs and lower back.
  • Increases your flexibility of back and legs.
  • This pose builds stamina and concentration.


Boat Pose ( Navasana )



The name comes from the Sanskrit words nava meaning “boat” and asana meaning “posture” or “seat”.
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.
This yoga  helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine.
Practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.

How to do


Benefits
  • Bat pose yoga builds core strength, stability, and awareness of posture.
  • This yoga is great for strengthening the abdominal and hip muscles.
  • Helps to reduce belly fat and also good for developing six pack ABS.
  • This yoga is useful for people with hernia.
  • Stimulates the kidneys, thyroid and prostate glands, and intestines.
  • Helps relieve stress and improves digestion.
  • Good for diabetes patient to maintain the sugar level.
  • Improves the blood circulation.
  • Strengthens the muscles of thigh, hips, necks and shoulder.


Bridge Pose ( Setu Bandhasana )



Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body and stimulates the endocrine and nervous systems.

Avoid doing this pose if you are suffering from neck and back injuries.

How to do

  1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
  2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
  3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
  4. Breathe and hold for 4-8 breaths.
  5. To release: exhale and slowly roll the spine back to the floor.
Benefits
  • Gives a good stretch to the chest, neck and spine and also strengthens the back muscles.
  • This pose calms your brain, reducing anxiety, stress and depression.
  • Opens up the lungs and reduces thyroid problems and also helps improve digestion.
  • Helpful in asthma, high blood pressure, osteoporosis, and sinusitis.
  • Massages your abdominal organs.


Bow Pose ( Dhanurasana )



The name comes from the Sanskrit words Dhanura meaning “bow”, and Asana meaning “posture” or “seat”. Bow pose, or Dhanurasana is a pose that one can perform while lying down.
This advanced yoga pose can really burn fat while toning your arms, legs and abdominal area.
Avoid this pose if you have high or low blood pressure, Migraine, Insomnia and serious lower-back or neck injury.

How to do

Benefits
  • This pose strengthens the back and abdominal muscles.
  • Stimulates the reproductive organs.
  • Adds greater flexibility to the back.
  • Opens up the chest, neck and shoulders and tones the leg and arm muscles.
  • Helps people with renal (kidney) disorders.
  • It provides relief from headache.
  • Good stress and fatigue buster.
  • Relieves menstrual discomfort and constipation.


Sun Salutation ( Surya Namaskara )



Its origins lie in India where its large Hindu population worships Surya, the Hindu solar deity.
Surya Namaskar is best done early morning facing sun on an empty stomach.
There are different variations of sun salutations. Anyone from experienced yogis to beginners can enjoy the benefits of practicing sun salutations.
Sun Salutation is important because it can be a great workout for the whole body – stretching, flexing and toning the muscles, an excellent exercise for weight loss. 
It also offers numerous health benefits beyond the physical level, relaxing the mind, leading it to meditation.
Patients of Hernia and high blood pressure should avoid this.
Women should avoid Surya Namaskar during menses.
Pregnant women should not practice this after third month of pregnancy.

How to do


Benefits
  • This yoga strengthens abdominal muscles.
  • Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
  • Tones up the nervous system and improves memory.
  • Prevents loss of hair and graying and helps reduce fat.
  • This yoga makes the spine and waist flexible.
  • This asana is known to facilitate blood circulation.
  • Helps in losing unwanted flab.
  • Produces health, strength, efficiency and longevity.


Chair Pose ( Utkatasana )



This pose increases strength, balance and stability. The hamstrings, quadriceps, gluten muscles, and the erector spine muscles of the back are exercised and strengthened.
It’s like sitting in a chair, but without the chair and with your arms raised above you.
You may feel pain in your legs in the first couple of days when you practice it. However doing this regularly will help you gain flexibility and the pain will vanish.

How to do


Benefits
  • This pose strengthens hip flexors, ankles, calves,and back.
  • Helpful in conditions like arthritis and joint pain.
  • Balances the body and brings determination in the mind.
  • Stretches chest and shoulders.
  • Stimulates the heart, diaphragm and abdominal organs.
  • Helps reduce fat in the body, especially in the buttocks.
  • Tones the leg muscles excellently.
  • Reduces symptoms of flat feet.


Locust Pose ( Salabhasana )



The name comes from the Sanskrit words “shalabh” which means “grasshopper”.
Locust pose strengthens the legs and core body while opening the chest and stretching the low back. Locust pose tonifies the kidneys and stimulates the reproductive and digestive systems.
Avoid this pose if you have serious back injury.

How to do
  1. Lie on your belly with your arms rested beside your body. Your palms must be facing up and your forehead must rest on the floor.
  2. Turn your big toes towards each other – this will inwardly rotate your thighs. Firm your buttocks.
  3. As you exhale, lift your head, upper torso, arms, and legs away from the floor.
  4. Firm your legs and heels, and ensure your big toes are turned towards each other.
  5. Raise your arms such that they are parallel to the floor, and stretch them through your fingertips.
  6. Push your arms towards the ceiling.
  7. Look forward or slightly upwards. Keep the back of your neck erect.
  8. Stay in this position for about 30 seconds. Exhale and return to the initial position.
Benefits
  • This pose stretches and strengthens the shoulders, chest, and belly and alao stimulates the abdominal organs.
  • Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
  • Relieves stress and improves posture.
  • Stretches the shoulders, chest, belly, and thighs.
  • Improves posture of your body. 
Cobra Pose ( Bhujangasana )



The name comes from the Sanskrit words bhujanga meaning “snake” or “serpent” and asana meaning “posture”.

Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Cobra pose is often performed as part of the sun salutation sequence of a yoga routine.


How to do

Click here to see Cobra Pose Steps

Benefits

  • This pose strengthens the spine and stretches chest and lungs, shoulders, and abdomen.
  • Firms the buttocks and stimulates abdominal organs.
  • Improves blood circulation and also reduces fatigue and stress.
  • Improves flexibility of the upper and middle back.
  • Useful for people with respiratory disorders such as asthma.
  • Opens the heart and lungs
  • Expands the chest and tones the abdomen.


Four Limbed Staff Pose ( Chaturanga Dandasana )



In this pose the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push up, but with the hands quite low, and the elbows kept in along the sides of the body.

This asana helps to tone arm and forearm muscles and develops flexibility and power in the wrists, as well as toning abdominal organs and building repository muscles.

How to do

Click here to see Four Limbed Staff Pose steps

Benefits

  • This pose increases strength and flexibility in your wrists.
  • Corrects the overall body posture.
  • Builds muscle on your arms, shoulders, and back.
  • Tones the abdomen.
  • Lengthens and tones your core muscles.
  • Improves the sense of balance.
  • Calms the mind by relieving from tension, anxiety and depression.


Side Plank Pose ( Vasisthasana )



Its name comes from the Sanskrit word “Vasistha,” which means, “most excellent” or “best.”

Vasisthasana strengthens your wrists, forearms, shoulders, and spine. It increases flexibility in the wrists and the full variation also opens the hips and hamstrings.

How to do

  1. Lie down on the ground on your right side.
  2. Ensure your legs are over one another.
  3. Now, stretch your right arm and elevate your body. The idea is to support your body on your right hand.
  4. Stretch your left arm outwards towards the ceiling.
  5. Turn your head upwards and look at your left thumb.
  6. Stay in the position for about 10 seconds.
  7. Return to the initial position and repeat on the other side.

Benefits

  • Strengthens the arms, belly, and legs.
  • Improves sense of balance.
  • Stretches the backs of the legs.
  • Stretches and strengthens the wrists.


Quote
Yoga means addition – addition of energy, strength and beauty to body, mind and soul.

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