Almost everyone battles belly fat at some point of life. Even if you exercise and eat balanced diet, having a flat stomach can take some time. Fortunately, some yoga moves can help in this. It is great form of exercise. It is a full body workout that tightens and tones the muscles and calms and relaxes the mind.
Here are ten yoga poses that will help you eliminate the abdominal fat:
*Kumbhakasana- Board*
It focuses in the belly, back, shoulders, buttocks and thighs. Position your body in a push-up position and extend the arms under the knees and the hands under the arms and shoulders. Inhale as you gaze ahead of the hands and keep the spine and back straight. Keep the fingers spread and the hands flat as you pull the abs. Stay in the position for fifteen to thirty seconds and release the knees. Do it for five times with fifteen second pause in between.
*Pavanamukthasan- wind easing posture*
It will soothe the lower back pain, strengthen the core, thighs and hips, increase the metabolism and promote health pH levels.
Lie on the back and stretch out the legs and keep the heels touching each other. Keep the arms at your side. As you bend the knees, breathe out and move them toward the chest. Hold the knees and pull them towards the body. Apply pressure to the abs and hold the position for sixty to ninety seconds and breathe deeply and deliberately. Then, breathe out and release the arms and knees. Do this for five times with fifteen second pause between.
*Naukasana- Pontoon posture*
It focuses on leg and back muscles and reduces the waist fat. Lie on the back and stretch out the legs and keep the arms by your side. Breathe in as you lift the legs and stretch the feet and toes. Keep the legs straight and form a 450 angle by reaching the arms to the legs. Hold for fifteen seconds and release and rest for fifteen seconds. Do this for five times and rest in between.
*Dhanurasana- bow posture*
It is great for tightening the abs and strengthening the core. Lie on the stomach and stretch out the legs and keep the arms by the side. Bend the knees and reach the arms to hold the feet or ankles. Hold for fifteen to thirty seconds and breathe normally. Breathe out and get back to the starting position and make a pause of fifteen seconds. Do this for five times with resting in between.
*Bhujangasana- Cobra posture*
This pose strengthens the upper body and the spine. It isn’t recommended for those who suffer from back injury, hernia or pregnant women. Lie on the stomach and stretch the leg away from the body. Pull the arms under the shoulders and touch the floor with the chin and toes. Inhale and thrust the body chest upward. Stay in that position for fifteen to thirty seconds and breathe out slowly and rest for fifteen seconds. Do this for five times and make pause in between.
*Naukasana- Boat*
It provides workout for the legs, arms, back and belly. Lie on the back and stretch the legs and keep the arms by the side. Inhale and lift the chest upward. Raise the feet off the ground and keep the gaze forward in order to keep alignment in the body. Stay in position and breathe in and out ten times. Do this for five times and make pauses in between.
*Uthkatasana- Chair*
It strengthens the spine, supports the thighs and hips. Don’t do it if you have knee or back injuries and avoid it of you suffer from insomnia or headaches. Stand up and place the hands in Namaste pose and bend the knees like you are sitting on a chair. Then, raise the hands above the head and bend the torso inward. Hold the position as long as possible breathing normally.
*Setubanhasana- Bridge*
It relieves stiff muscles, strengthens the spine and hips and stretches the abs. Lie on the back and breathe-out as you push off the ground with the feet. Raise the back and buttocks off the ground and keep the neck down. For additional support, push the hands down on the floor. Stay in that position as long as possible.
*Veerbhadrasana- Warrior #1*
Stand on the ground and bring the feet together. Keep the hands by the side and extend the right leg forward. Then, extend the left leg backward (like in a lunge). Turn the midsection so you will face the left leg. Breathe out and raise the body from the knees. Stretch the arms upward and bend the back in order to create slight arch. Stay in this position for fifteen to thirty seconds. Straighten the right knee and push it off and get back to the starting position. Do it with the opposite leg.
*Veerbhadrasana- Warrior #2*
Start as same as the previous one, but instead of raising the hands above the head, you need to extend them away from the torso. Turn the head to face the right leg. Do this with the left leg, as well.
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