X

Top 12 Power Yoga Poses for Reducing Belly Fat

You want a flat belly ONLY!!!! Now this is an injustice to your body and don’t you think that a flat belly with bulges on the back and hip make you funny. It is true that a pot belly is an epicenter of many complications in the body and getting rid of it will make you feel better, but if something helps you in improving your body system and function then you will never regain the belly fat and thus you will get long lasting benefits. Yoga has the potential to drastically change your body and it is a holistic approach towards becoming fit. The regular practice of various yoga poses with proper breathing technique makes you lose weight, lit up your face, tone up the body muscles, reduces stress level and thus improves mental health.

Here we will discuss about 12 power yoga poses for flat belly which helps you in getting overall fitness too:

  1. Surya Namaskar (Sun salutation)

Surya Namaskar or sun salutation is a set of twelve poses and gives a full body workout by stretching the muscles of the body and thus makes you flexible, improves blood circulation and heart health, enhance the oxygen level in the body, and detoxify the system and burn calories. Surya Namaskar is more beneficial when performed in morning while facing the sun as it keeps you focused and energized throughout the day. The steps of Surya Namaskar are

Stand straight with feet together and palms pressed to each other in the middle of the chest, fingers pointing upward and thumb closer to the chest like an Indian greeting “Namaste”.  Breathe normally.

Raise your hands and bend your body in an arch in such a way that your face pointed towards the sky. Breathe in deeply.

Change the arched position by bending forward till your head comes closer to the knee. Place your hands flat on the floor on either side. Breathe normally.

Breathe in and stretch your left leg while balancing it on toes and raising the heels. Your left knee should be touching the floor. Bend your right leg to bring it closer to the chest. Place your hands flat on the floor on either side and lift your head towards the sky.

Breathe out and stretch your right leg so it comes side by side with your left leg. Raise your hip while balancing your limbs on toes and hands so that your body makes an inverted “V”. Keep your head down and stay in this pose for a few seconds.

Breathe in and bring down your hip, but keep it on the air a bit above the floor in such a way that eight parts of your body i.e. chin, chest, two knees and feet touch the floor.

Breathe out and lift your upper body while keeping the other parts at the same place as in the previous phase. Raise your head towards the sky and support your upper body by stretching your hands while palms facing flat to the floor.

Now repeat the steps 1 to 5 in reverse order means from parvatasana to Pranamasana. Repeat the sun salutation cycle for other leg in steps 4 – 9 to complete one round of it. It means you have to perform 24 steps to finish one sun salutation. You can relax for a few seconds before the repetition.

  1. Vinyasa

Vinyasa is a set of three asanas which flow into one another, and gives you a perfect workout. It speeds up your heart rate, tone up your arms and belly. It begins with the downward facing dog pose followed by a cobra pose and planks pose. This series focuses on the muscles of the body while practicing proper breathing technique. The steps of this series are:

Lie flat on your stomach while keeping hands and legs stretched. Bring your hands closer to the sideways of the chest and lift the body a bit as we do in push up. Balance your legs on toes and palms facing flat to the floor. Raise your hip high in upward direction and thus making an inverted ‘V’ from the body.

Lower down your upper body with the help of your hands. Let your lower body touch the ground while lifting the upper body and hands, making 45 degree angle to the ground. Raise your head towards the sky. Hold this pose for five breaths.

Breathe out and bring your head down and lift your lower body. Support your raised body by placing your hands perpendicular to the ground and balanced the raised legs on the toes.

Go back to the first pose and repeat the cycle for five times and you can increase the reps when you get proficient in it.

  1. Utkatasana (chair pose)

This exercise targets various muscle groups of the lower back, spine, hips and chest and strengthens them. It tones up the thighs, shape up the buttocks and melt down the fat deposits.  Don’t try to do this pose if you have knee or back injury, insomnia or frequent headaches. The steps to do this exercise are

  1. Naukasana (Boat pose)

This exercise targets the back and abdominal muscles and tone up your limbs. It also strengthens the lower and upper body, enhance the stamina and cut down the belly fat. To perform this pose you have to do these steps

  1. Setu bandhasana (Bridge poses)

It targets the abdominal muscles along with the hip flexors and spine and tone up the muscles of arms and legs. It also reduces the fat deposits around the tummy and shapes it up. It is the best workout for neck pain and it also helps in improving digestion, stimulating thyroid hormone and rectifies kidney functions. Here are the steps to perform this exercise

  1. Kumbhakasana (plank pose)

This is the simplest but most effective among yoga poses. It works on your arms, shoulders, back, buttocks, thighs and ABS. It makes them strong and perfect shapes them up. It can be performed in these steps

  1. Virbhadrasana (Warrior pose)

This exercise works on the arms, shoulders, thighs and back muscles simultaneously. It enhances the stamina and treat back problems. The steps of this pose are

Second warrior poses

This pose is as much as effective like the first one it affects the tummy and legs, but a bit different than the former. It helps you in getting rid of your arm flabs. Steps for this pose

  1. Baddha Konasana (Cobbler’s pose)

It is the easy and simple yoga exercise which can be performed perfectly even by beginners. It targets the lower body, especially abdominal muscles and organs, inner thighs, knees and groin area. It has potential of curing asthma, infertility, depression and anxiety.  Here are the following steps to perform this pose

  1. Salabhasana (Locust pose)

This pose stretches the whole body ranging from the thorax to the abdomen, upper back, lower back and buttocks. Stretching of the entire body increases the strength, flexibility of the body while reducing the stress level. The steps of this pose are

  1. Ustrasana (Camel pose)

It targets the three difficult regions of the body which are also acting as storage of fats and these are the tummy, back and thighs. It also helps in increasing flexibility of chest, abdomen and neck muscles. This exercise can melt fat from almost any part of the body. The steps for this pose are

  1. Tadasana (Mountain pose)

This pose is very famous for its height increasing potential, but it also improves the blood circulation, therefore it is included as a warm up exercise in the yoga practices. The steps of this asana are

  1. Paschimottasana (Seated forward bend pose)

This pose is a tummy toner and also affects the muscles of hamstring, thighs and hips. This is a basic pose of Hatha yoga and very effective in curing digestive disorders as it improves the health of digestive organs. The steps of this pose are

Categories: Exercise and Yoga
Tags: Power Yoga Posesyoga for belly fatYoga PosesYoga poses for weight loss
Piya C: Piya C is internet savvy health and lifestyle blogger. She covers beauty, relationship, diet and many more topics. #blogger #author Want to connect with me? Follow me. I reply my every DM & tweet.

View Comments