12 Effective Yoga to reduce belly fat in 1 Month | How to reduce belly fat

Yoga to reduce belly fat:- Have you got belly bulge too? Does it hurt to bend the abdomen? Do you also breathe while walking or climbing stairs? If this is the case, then you are under the grip of overweight or, say, obesity. Risk of disease in much scientific research such as that of diabetes the person obese that have been confirmed, heart disease, stroke, arthritis, high blood pressure, and cancer is growing by leaps and bounds.

Do not panic, our aim is not to scare you, but to alert you. In this article of myyogadesk, we have brought a solution to your same problem. Here we will talk about how to reduce belly fat.

Best Yoga to Reduce Belly Fat

Just as there is a method of doing every yoga, similarly it is necessary to do all yoga asana. Yoga starts with standing postures. After this, Yogasanas are done by sitting and then lying down. We are also telling you yoga in the same order and if you do them in the same order, then there will be more benefits To reduce stomach.After reading this article you don't have to search more on google on how to reduce belly fat.

1. Tadasana Yoga to reduce belly fat

It is necessary to do Tadasana before starting yoga. To reduce the stomach, the beginning of Yogasan is also done from this. By doing this, the whole body feels stretched and brings energy. Blood flow becomes better. The Easiest Yoga to reduce belly fat.



How to  reduce belly fat by Tadasana:

• First of all, stand upright and keep your legs, waist and neck straight.
• Now hold the fingers of the hands above the head by pulling them together and take a deep breath and pull the entire body upwards. The palms should be in the direction of Assam.
• Also, lift the ankles up. The balance of the entire body should come to the feet.
• During this, feel the stretch from the toes up to the hands.
• Remain in this state for a few seconds and keep breathing and exhaling at normal speed.
• Then slowly come to the first position.
• At least two to three cycles of this kind can be done at once.

Variety: With Tadasana you can also do Tariak Tadasana. In this, no claws are erected and the hands are tilted right and then left while breathing from the waist part.

Benefit :

• By doing this Yogasan, the excess fat stored in the whole body starts decreasing.
• The body is shapely and nature starts coming in shape.
• People between six and 20 years must do this easy. This can help in increasing stature.
• This yoga is very good for back pain. Also, the pain in the muscles, knees and feet is also relieved.
• Regular practice of Tadasana increases concentration.

Precautions:

• Those who have low blood pressure should not do this yoga practice.
• Pregnant women should avoid doing it.
• If you have severe pain in your knees, do not do this asana.
• Those who are doing this yoga for the first time, they should avoid doing it on the feet. Also, those who have any heart problem or swollen veins of feet and dizziness, do not do it.

Also Read- Benefits of Tadasana

2. Trikonasana Yoga to reduce belly fat

While doing this asana, the body comes in a triangle-like posture, hence it is called trikonasana. Triangle means three angled and posture means posture.



How to reduce belly fat by Trikonasana:

• Stand about two feet between your two feet. Keep both hands directly with your body.
• Now, spread your arms away from the body to the shoulder and while breathing take the right hand up and close it with the ear.
• After this, while slowly exhaling, bend from the waist to the left. During this time the right hand should be adjacent to the ear and do not bend the knees.
• Now try to bring the right hand parallel to the ground. Also try to touch the left ankle with the left hand.
• Stay in this posture for about 10-30 seconds and keep breathing at normal speed.
• Then take a breath and return to normal.
• Do the same on the right side.
• You can do three to four cycles like this.

Benefit :

• It is best in the form of Yoga to reduce belly fat of the waist and abdomen.
• Like Tadasana, doing this also helps to stretch the whole body.
• While doing this on one hand communicates new energy in the body, the lungs are also healthy and able to function better.
• By doing this, problems like backache and sciatica can be cured.
• Also, it is an excellent asana for problems like constipation and acidity.
• This yoga makes the muscles of the body flexible and can also reduce stress.

Precautions:

• Do not do this yoga asana if the blood pressure is high or low.
• Those who have severe pain in the waist or have a slip disc problem, do not do it too.
• Keep distance from it even if you have dizzy head or pain in neck and back.
• If you have more acidity, do not do it.
• Also, those who have problems with sciatica and slip disc, do not do it.

3. lateral concordance (Parsvakonasana)

The side of the flank is the armpit. While doing this yoga, the body creates lateral posture, hence it is called lateral concordance. Doing this regularly can relieve many physical problems.

How to reduce belly fat by Trikonasana: :

• First you stand up straight and then make a distance of about three to four feet between the two legs.
• After this, keep the right leg in a 90-degree angle.
• Then while taking a deep breath, bring the arms away from the body and bring them to the shoulders.
• Now while exhaling, bend the right knee to a 90-degree angle and bend to the right.
• Now try to put the right hand on the ground behind the right foot. If you have trouble keeping your hands on the ground, try touching the ground with your fingers.
• At the same time, try to bring the left hand closer to the ear by bringing it in 60 degrees and try to see the fingers of the left hand. During this, he breathed normally.
• Stay in the same position as possible and then take a breath and return to normal posture.
• After that repeat the same process on the left side.

Benefit :

• With the help of this asana, body weight can be reduced easily.
• It is best in yoga to reduce belly fat.
• This yogasana helps in reducing the fat of the waist and thighs.
• Parshkonasana also relieves constipation and acidity by improving the digestive system.
• This makes the ankle and knee strong.

Precautions:

• If you have severe pain in your knees and waist, do not do it.
• Patients with sciatica should do this under the supervision of an instructor.

4. Padahastasana yoga to reduce belly fat

It is made up of the sum of two words of yoga i.e. foot and hand. While doing this yoga, the hands are kept close to the feet on the ground, due to which it is called Padahastasana.

How to reduce belly fat by Padahastasana:

• Stand straight on the yoga mat by connecting the legs together and keep the hands also straight.
• Now breathe, raise your hands.
• After this, while exhaling, bend forward and try to keep both palms close to the ground with the feet.
• Also try to apply your forehead with knees.
• Hold the breath in this state. Keep in mind that the area below the waist should not be turned.
• Remain in this posture for a few seconds and then take a breath and rise up and try to bend backward while moving your hands up.
• After this, bend forward while exhaling. Do this for 3 to 4 times.

Benefit :

• While doing this asana, there is pressure in and around the stomach, due to which the fat stored there starts to decrease.
• Stretches are felt in the back, hips and thighs, due to which they are strong.
• Problems like headaches and insomnia are relieved and mental stress is also reduced to some extent.
• The digestive system starts functioning better, due to which problems like gas, acidity and constipation are eliminated.
• Do it in the form of yoga to reduce the belly fat.

Precautions:

• If you have back pain or hurt, do not do this asana.
• If you start having backache while doing this, stop immediately and contact the doctor.
• Those who have any heart problems, hernia, and stomach swelling do not do it.
• This asana should not be done during pregnancy.

5. Ardha Chakrasan yoga to reduce belly fat

In the category of yoga for reducing stomach, this is also standing yoga. In Sanskrit, ardha means half and chakra means wheel. While doing this posture, the posture of the body looks like half wheel, hence it is called Ardhachakraasana.

How to do :

• Stand straight with the legs together and keep the hands straight.
• Now bend the elbows and place the palms on the lower back.
• Then take a breath and try to lean backwards as much as possible.
• Stay in this position as long as possible and keep breathing and exhaling.
• After that, while exhaling, come back to normal.
• This asana can be done about three to four times at a time.

Benefit :

• By doing this, the fat deposited around the stomach gradually decreases, which causes weight gain.
• People who have diabetes can also do this asana. This keeps insulin levels in the body balanced.
• This asana relieves neck pain and stretches the back muscles and makes them flexible.
• If you are suffering from back pain and want to make the spine flexible, then do this asana.
• Those who sit for long periods of time should do this asana, so that they can get relief from back pain.

Precautions:

• Do not jerk the head and neck while leaning back in this asana.
• Those who have problems with slip disk or sciatica, do it under the supervision of a specialist.
• If you do not do any bending posture after doing yoga asana, it will be better.

6. Walking Mill Yoga to reduce belly fat

In the old times, as the mill was run with the help of hands, this asana is also done in the same way. It is not difficult to do and anyone can.

How to reduce belly fat by Trikonasana :

• First of all, sit on a yoga mat and spread your legs forward and keep it straight.
• Now spread the two arms forward in the shoulder straightness and make the fists by holding the fingers of both hands in each other.
• Then take a long deep breath, bring the upper part of the body forward and make a circle, keeping the arms straight, moving from right to left.
• Along with the hands, the body above the waist will also be moving from right to left and back and forth.
• First do this process five-ten times clockwise and then anti-clockwise five-ten times.
• Try to keep the feet stable during this time and feel the lower back stretch.

Benefit :

• By doing this asana, excess fat deposited on the waist, abdomen and hips begins to decrease.
• This yoga poses make the hips flexible and the stomach muscles strong.
• By its regular practice, women get relief from the pain and pain that occurs in menstruation.
• The uterine muscles of women are able to function properly.

Precautions:

• This asana should not be done during pregnancy.
• Those who have a problem of low blood pressure or slip disc, do not do it.
• Avoid it in case of headache or migraine.
• If you have had a hernia operation, do not do this asana.

7. Kapalbhati Yoga to reduce belly fat

The root of every disease that occurs to humans lies in the stomach. If the stomach is right then everything is fine and the stomach is bad, then the health is bound to get messed up. In this sense, Kapalbhati has been considered as a living for mankind. By doing this, the stomach is cured in a miraculous way.

How to reduce belly fat with kapalbhati:

• First of all, sit down in Sukhasana and close your eyes.
• Now you have to exhale slowly through your nose. While exhaling, the stomach should go inside you.
• Keep in mind that you just have to leave the breath and not take it. During this time keep the mouth closed. The process of breathing is automatic.
• Keep doing this for as long as possible.
• In this way, you can do about five to ten rounds.

Benefit :

• This Yoga reduces belly fat and balances weight.
• The digestive system is correct, due to which the stomach problems start to go away.
• Relief from gas, acidity and constipation etc.
• Facial glow and the effect of increasing age is less.

Precautions:

• Those who have high blood pressure or heart disease should not do kapalbhati.
• Epilepsy, hernia and respiratory patients should also not do it.

Also Read- Benefit of Doing kapalbhati

8. Uttanapadasan yoga to reduce belly fat

Uttan means uplifted and foot means feet. In this posture, the feet are slightly raised, hence it is called Uttanapadaasana. This is an important posture for lying down.

How to do reduce belly fat by Trikonasana:

• On the yoga mat, lie straight on the waist and keep the hands close to the body.
• The direction of the palms should be towards the ground.
• Now taking long deep breaths, lift the legs up to an angle of about 30 degrees.
• Be careful not to move the head.
• The legs have to be raised so much that they are not visible to us.
• Stay in this state for about 30 seconds and keep breathing and exhaling slowly.
• After this, while taking long deep breaths, bring the feet down and relax.
• Do this asana about three to four times.

Benefit :

• This asana is the best way to reduce obesity.
• This keeps the navel in place and the digestive system works well.
• While doing this Yogasan, the abdominal muscles are under pressure, which makes them strong.
• With this help, abdominal abs can be made without going to the gym.
• Those who have complaints of gas, acidity, constipation and indigestion, etc., should do this yoga practice.
• This strengthens the muscles of the waist and infuses new energy into the body.

Precautions:

• It should not be done during pregnancy.
• Those who have undergone a stomach operation should also avoid it.

9. Pawanmuktasan yoga to reduce belly fat

The next step in the yoga to be done is that of Pawanmuktasana. While doing this, the stomach is stressed. Wind means wind and liberation means coming out. By doing this, the collected air in the stomach comes out.

How to do reduce belly fat by Trikonasana:

• You lie flat on your back on the yoga mat. The hands should be adjacent to the body.
• First take a long deep breath, bend the right leg and try to apply it to the chest while holding the knee with both hands.
• Then exhale, raise the head and try to touch the nose with the knee.
• Remain in this state for a few seconds and then exhale and bring the feet and head to the ground.
• Similarly, do it with left leg and then do it with both feet simultaneously.
• Such can do at least five to ten cycles.

Benefit :

• This asana reduces the fat of the stomach and makes it flat.
• By doing this, the accumulated gas in the stomach is released and it also provides relief from acidity and constipation.
• It makes the spine strong. In addition, the lungs also work well.

Precautions:

• If you have pain in your waist, knees or neck, do not do it.
• By the way, except Vajrasana, no other posture should be done after meals, but especially it should not be done at all.

10. Dhanurasana Yoga to reduce belly fat

While other asanas are done lying down on the waist, this asana is done by lying on the stomach. While doing this, the body becomes like a bow, due to which it is called Dhanurasana.

How to reduce belly fat by Dhanurasana:

• On the yoga mat lie on your stomach and while exhaling bend the knees and try to hold the ankles with hands.
• Now try to raise the head, chest and thighs while breathing.
• You can lift the body as high as you can.
• After reaching the final stage, try to put the entire weight of the body on the lower abdomen.
• Then try to reduce the distance between the two legs.
• Stay in the same posture for some time and keep breathing and exhaling slowly.
• Finally return to normalcy, exhaling long and deep.
• Four to five such cycles can be done at one time.

Benefit :

• Try this Yoga to reduce belly fat.
• Diabetes patients should also do this Yogasan. This yogasan balances the level of insulin in the body.
• People with asthma and back pain can also do this yoga practice. He starts seeing positive effects in some time.
• Those who repeatedly complain of falling of navel or constipation, they can also do it.
• Thyroid patients can also do this yoga practice.

Precautions:

• Those who have severe back pain should avoid Dhanurasan.
• If you have a hernia or have stomach ulcers, do not do this asana.
• Do not do it even if there is a complaint of sciatica or stones.

11. Halasan Yoga to reduce belly fat

If this yoga is done properly, the weight can be reduced to a great extent. In this yogasana the posture of the body becomes like a plow, so it is called Plow Pose. This is a bit difficult to do, so those who cannot do it should be halted.

How to reduce belly fat by halasana:

• To do this, lie down at the waist and keep your hands with the body.
• Now slowly raise your feet and bring it up to 90 degree angle.
• Now while exhaling, raise the back as well as the legs and try to touch the thumb with the ground while moving the legs back.
• This Pose is similar to plow in the field.
• Stay in this posture for as long as possible and then slowly return to normal state and rest.
• You can do this 3 to 4 times.

Benefit :

• This is the best yoga to get rid of obesity.
• Apart from this, this Yogasana brings a glow to the face and gives relief to those who have problems of hair loss.
• This asana can also be done in diseases like constipation and hemorrhoids.
• Those who have problems with thyroid and diabetes can also do it.

Precautions:

• Those who have any problem in the cervical or spinal cord, do not do it.
• Do not do halasana in case of high blood pressure and dizziness.
• Avoid doing this yoga during pregnancy.
• Patients suffering from heart disease should also avoid it.

Also Read- Benefits of doing Halasana

12. Burial ( Savasana) yoga to reduce belly fat

It is performed at the end of all yogas so that the body becomes calm and stable. While doing this, the body becomes like a corpse. It may look easy to see, but it is equally difficult to do.

How to do :

• After doing all the yoga poses lie down on the yoga mat and close your eyes.
• Keep a distance of one or two feet between the two legs and keep the hands spread slightly away from the body.
• The palms should be facing upwards.
• Now keep breathing and exhaling slowly and keep full attention on the movements of the breath.
• Then take your attention one by one to all the organs from the feet to the head and feel that you are getting free from all kinds of stress. Every body part is getting rest.
• Stay in this state for some time and when you feel that the body has been relaxed and the mind is calm, then sit on the left side with the help of hands and slowly open your eyes.

Benefit :

• Shavasan is also a kind of meditation. By doing this, your mind becomes focused.
• Helps to relieve stress and lightens the body.
• Doing yoga helps to normalize the tiredness and stretchiness in the muscles.
• Those who worry excessively or feel restless, they should do the Shavasana.

Precautions:

While Shavasan can be done by anyone, there is no harm in doing it, but it should be done under the supervision of an instructor for better results.

Note: Do all the yogasanas mentioned here under the supervision of a trained yoga trainer.

I hope you like our article " Yoga to reduce belly fat".Whether you are physically unwell or mentally, yoga is the cure for every problem. Somebody has rightly said that yoga will be done by all and that every disease will be treated with yoga. Also keep in mind that yoga also affects only when you do it with full confidence. Therefore, do yoga regularly under the supervision of a good instructor. Be healthy yourself and inspire others to do yoga as well. Also, in the comment box below, tell us how yoga changed your life.