A monotonous lifestyle, unhealthy eating habits, lack of exercise and high stress levels are all reasons for that pot belly. The wider your abdomen gets, the higher the level of risk! There are no shortcuts to getting rid of abdominal fat but proper diet with good fitness routine can help reduce belly fat to a large extent. If you don’t want to hit the gym then yoga is always an option. It not only helps decrease abdominal fat but also allows your body and mind to feel rejuvenated.
Try out these yoga asanas to feel the difference…
Tadasana
This is the warm up pose. Known as mountain pose, it improves blood circulation and allows your body to get ready for the other poses. Here’s how you can do it:
● Stand with your feet flat, heels slightly spread out.
● Stretch your hands to the front and bring your palms closer to each other. Inhale and stretch your spin. Raise your folded up above your head and stretch as much as you can.
● Try to lift your ankles while stretching and stand on your toes. Stare at the ceiling, breathe in and out. Hold this pose for 20-30 seconds and inhale and while exhaling slowly relax and bring your feet back to the floor.
● Repeat this at least 10 times and increase the time slowly.
Caution: People who have low blood pressure, insomnia and headache should avoid this pose.
Paschimottanasana
Known as seated forward bend, this asana stimulates the centre of the solar plexus. It not only acts as a tummy toning pose but the forward bend offers an admirable level of stretch to the hamstring, thighs and hips. This asana is ideal for those who are prone to digestive disorders.
● Sit on the floor with your legs in front.
● Keep your spine erect, inhale and stretch your hands above your head without bending your elbows.
● Slowly come forward and try to touch your toes, once you are able to do that hold them and try pulling them backwards till you experience a stretch on your hamstrings. Breathe in and hold your tummy in and try to retain the position for 60-90 seconds.
● Repeat these 10 times in the beginning, then slowly do it 25 times or more.
Caution: Do not attempt if you have slip disc disorders, abdominal surgery, asthma and diarrhoea.
Pavanamuktasana
The wind relieving pose helps in alleviating various gastric problems, which includes indigestion and constipation. Since your knees exert pressure on your tummy, holding this position for more than a minute can help triggering the burning fat in the region.
● Lie down face upwards with your arms on either sides and feet stretched out and heels touching each other.
● Bend your knees. Take a deep breath and as you exhale bring the bent knees towards your chest and wrap your arms around it.
● Inhale again and while you exhale lift your head allowing your chin to touch your knees. Hold this position for 60-90 seconds while continuously breathing. Exhale and slowly bring yourself to the initial position. Relax!
● Repeat this asana for at least 7-10 times, while leaving a 15 second interval.
Caution: Do not attempt this if you are pregnant, have spinal issues, blood pressure and heart issues.
Bhujangasana
The cobra pose gives your abdomen a good stretch. Regular practice of this asana can help in strengthening the back muscles. This is the asana advised for postpartum back pain.
● Lie down with your chest facing down, legs slightly apart and toes touching the flour. Keep your hands on either side of the body with palms facing the floor.
● Bring the palms beneath your shoulders. Inhale deeply and slowly lift your chest and head off the floor. Fix your gaze to the ceiling. Tuck your pubis towards your navel and keep your buttocks firm.
● Hold on to this for 15-30 seconds, while breathing normally. Inhale and slowly lower yourself, exhale and relax. Relax for 15 seconds and start the second set.
● Perform this asana at least 10 times to begin with and then 30 times with increase in time.
Caution: Bend backwards only till the time you feel comfortable, if you feel any discomfort stop right there. Do not perform if you are pregnant or suffer from back injury and carpal tunnel syndrome.
Balasana
The child pose is the best to calm your body after a rigorous session.
● Sit on your knees, heels slightly apart and your buttocks nearly touching the floor. Keep your hand on your knees and keep your spine erect.
● Inhale and slowly stretch your arms upwards, exhale and slowly bend forward touching your palms and forehead on the floor.
● Stay there for some time. Breathe normally and keep your tummy tucked in.
● Inhale and slowly come up. Exhale and relax to the initial position. Get ready for the shavasana.
Caution: Do not perform if you are pregnant.
Shavasana
The corpse pose allows your body to relax after a rigorous workout.
● Lie down with your face upwards, keep your feet together or stretched out.
● Keep your hands on either side of the body. Close your eyes.
● Inhale and exhale deeply, allowing your body to relax completely.
Stay there till you feel your body is normal.
