Yoga to reduce belly fat: June 21 is celebrated as International Yoga Day and this day reminds us that yoga is not just physical exercise, but the path of overall health and well -being. Reducing abdominal fat is not only important for beauty, but it also reduces the risk of many health problems such as diabetes, heart disease and high blood pressure. Here are some special yogasanas and methods that you can reduce your belly (belly fat):ALSO READ: International Yoga Day 2025: Only 10 minutes of organ operation will remain healthy
1. Core strength (strengthening and stability of the muscles of the central part of the body) and the seats targeting the abdominal muscles: The asanas are the most effective to reduce abdominal fat that directly strengthen the abdominal muscles and stimulate the digestive system.
2. Cobra Pose:
– How to do: Lie on the stomach, keep the palms under the shoulders. While breathing, raise the upper body up, bend the elbow. Raise the body to the navel.
– Advantage: It spreads the abdominal muscles, stimulates digestive organs and strengthens the back.
3. Naukasana (BOAT POSE):
– How to do: Lie on the back, feet straight, hands next to the body. Raising the head, chest and legs above the ground while exhaling, the body in ‘V’ shape. Keep the hands straight towards the feet.
– Advantage: It is the abdominal muscles, hip flexors, a muscle that works in turning the hip and strengthens the spine, which reduces abdominal fat.
4. Wind-Relieving Pose:
– How to do: Lie on your back. Breaking, bring the knees towards the chest and hold it with hands. Try to move the head to the knees.
– Benefits: It relieves stomach gas and constipation, improves digestion, and is helpful in reducing fat by applying pressure on the stomach.
5. Seated forward bend:
– How to do: Sit with the feet straight. While breathing, lift the hands up, leaving the breath and bend forward and try to catch the toes.
– Advantage: It narrows the area of the abdomen, stimulates digestive organs and spreads the lower back.Also Read: 21 June: International Yoga and Music Day, know its 3 special things
6. Butterfly Pose:
– How to do: Sit on the ground, bend the knees and mix the soles together. Hold the fingers of the toes with the hands and shake the knees like the butterfly feather.
– Advantage: It works on the lower abdomen, makes the hips and thighs flexible.
7. Kumbhakasan (Plank Pose):
– How to do: Lie on your stomach, then lift the body with the help of hands and feet, keep the body in a straight line.
– Advantage: It strengthens the entire core and abdominal muscles, which is necessary to reduce belly.
8. Pranayama (breathing practice) and stress management:
A major cause of abdominal fat is also stress and increased cortisol hormones. Pranayama plays an important role in this.
9. Skull Shining Breath:
– How to do: Sit in a comfortable position. Pulling the abdominal muscles in actively exhale, and allow the breath into passively.
– Benefits: It is considered very effective in reducing abdominal fat, increasing digestive fire, detoxifying the body and sharpening metabolism or metabolism.
10. Bellows Breath:
– How to do: Breathe in fast and loudly and leave it out, like the blacksmith of the blacksmith goes on.
– Benefits: It increases metabolism, increases energy and works on the area of the stomach.
11. Alternate Nostril Breathing:
– How to: Breathe from one nostril, leave the other, then repeat the process.
– Benefits: It does not reduce the fat straight belly, but it helps indirectly by reducing stress and anxiety, which decreases cortisol levels.
Yoga adopts a holistic approach, which is more than just burning calories. It helps reduce stress, by improving digestion and strengthening the muscles and reducing the belly.
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