5 Yoga Asanas to reduce Abdominal Fat

An erroneous lifestyle, unhealthy eating habits, lack of exercise, and high stress levels – all of these give rise to a flabby tummy. Proper diet, combined with a good fitness routine, can definitely help you reduce belly fat to a large extent. Here are top 5 yoga asanas to reduce Abdominal Fat.

Paschimottanasana (Sitting forward bend)

Steps:
Sthiti: Dandasana. Sit with legs stretched forward, feet together, palms pressing on the ground by the side of buttocks, back erect, chin up and gaze straight ahead.

Inhale, raise both the arms sideways at shoulder level parallel to the ground
Raise the arms further up as you inhale, biceps touching the ears and stretch the trunk from the coccyx region. Palms facing forward.
Exhale, bend forward from the lower back, arms parallel to the ground.
Exhale completely, form hooks with index and middle fingers of both hands and catch hold of the big toes respectively. Bend further forward and rest your face on the knees. Keep your legs straight without bending the knees. Hold for 10 to 15 breaths.
Release the fingers, come back parallel to the ground.
Inhale, come to vertical, as in 2nd position
Bring the hands down sideways as you exhale, as in 1st position
Return to sthiti. Relax

Benefits:

Makes the spine flexible, strengthens the thighs.
Stimulates the spinal nerves and back muscles.
Reduces girth and slims down the waist and abdomen.
Good for digestive, gastric and intestinal problems, seminal weaknesses, piles and dyspepsia.


Caution:
People with chronic constipation, heart ailments, back problems and spondylosis should avoid this posture.


Pavanamuktasana (Wind relieving pose)
Steps:
Sthiti: Lie down on the back with legs together. Stretch the arms above the head, biceps touching the ears and palms facing the ceiling.

Inhale, raise the legs up to 45° without bending the knees.
At 45° exhale and with inhalation further raise the legs up to 90°. Bring the arms down.
With exhalation bend the knees and pull them towards the chest. Hold them with your arms around them.
Lift your head, place the forehead or the chin on the knees and breathe normally 10 to 15 times.
With inhalation bring the head on to the ground, releasing your arms. Straighten both the legs to 90°.
Exhale, lower the legs to 45°.
Inhale here, lower the legs further down till it touches the ground with exhalation
Relax in Savasana.

Benefits:

Helps tone and strengthen the core muscles and helps rid of abdominal fat.
Increases the circulation of blood to the internal organs of the body.
Helps to get rid of any gases that are trapped in the large intestine.
Loosens the spinal vertebrae and strengthens the muscles of the lower back.
Helps massage the reproductive organs and pelvic muscles.
Good for menstrual disorders.


Caution:
Hernia patients and those who have recently undergone abdominal surgery, injury in the spine or sciatica and pregnant women must avoid this posture.


Kumbhakasana (Plank pose)

Steps:
Sthiti: Vajrasana

Stand on the knees and place your palms in front of them at a comfortable distance
With wrists, elbows and shoulders in line with one another stretch your legs behind staying on toes. Let the neck be in line with the body, not dropped down or raised up.
Contract the abdominal muscles and hold the whole body in line, without bending the knees or lowering the waist for 10 to 15 breaths.
Drop your knees down one after the other and sit back on your heel, touching the forehead to the ground as in Balasana. Relax

Benefits:

Helps in toning the core muscles, including the abdomen, chest, and lower back.
Strengthens the arms, wrist, and shoulders.
Strengthens spine muscles.


Caution:
Those suffering from injury in the arms or wrists, legs, including the upper leg at the thighs must avoid this posture. Also, those suffering from low or high blood pressure should avoid this pose as

[keliweisgerber]

This is the best workout ebook I think on Unflexal

[ammubitra]

I always wonder how much time should we maintain each asana?? Can anyone tell me?? For the best results!!

[krishnatpatil]

Hello
How many asanas can be done every day; and for how much time?

[swapnakhandaker]

Hi shindhora, I am swapna from Bangladesh I was your class mate of yoga msc, do I remember me? Love u so much, your are great yoga teacher

[Adorablemedia]

U tought me very easy steps to do these aasanas.... U did a great video....

[swatibairagi]

Yoga ls Best For Healthy Living, Body Mind &Soul, Coordination. Welcome Yoga

[kavishabollegala]

Would be so great if there was audio guidance

[maheswarisathish]

You are perfect and well talented in yoga. Excited to watch more videos. Really useful.

[vinodsamra]

Depends on individual mindset and the way we perform the exercises. People find negative things in God too. Let us enjoy doing yoga in healthy spirits

[Panaprium]

Love your channel! You are so cool! Very creative and talented. So inspiring! Want to see more. Keep it up <3

[sravyasravya]

At some particular time her legs coincided. She is perfect

[khushboo]

Looking at the disclaimer makes me wonder are these asanas good to perform on my own?

[poornichanrdra]

I am in17 iam suffering from irregular period is this cause severe problem

[srisiri]

Hello di.can we try this after post delivery.i have delivered baby 2 months back.Can i try this to reduce belly fat.please help me

[dmuthu]

Excellent flexibility nd gud stamina to hold the pose, great nd u looking superb fit

[abeyshe]

When you say hold for 10nto 15 breaths, does that mean you exhale and bend forward and the hold your breath? I'm talking about the first asana. Can someone pla clarify

[sayanighorai]

Aap galat Pawanmuktasana dikha rahi ho. Bend knees when you breath in and touch your nose to knee. Hold this position. Then when Breath out realse the knee.

[tuwaiceredubelbetblakpenkf]

Y am I here ? I should be practicing my declamation :<