5 yoga poses to lose weight and belly fat quickly and safely

Get rid of extra weight and belly fat with these 5 yoga poses

Using yoga for weight weight loss has been proven effective for many people. But there are specific yoga poses to lose weight and get rid of belly fat. Given the  abdomen is one of the organs in the body where it is most difficult to lose fat, these exercises will target specifically abdominal area, but proving the health benefits to the whole body, including the cardiovascular system.

These yoga poses are ideal for people who are looking to lose belly fat. In fact, if you are overweight, most of the time, your abdomen is the first thing people notice: at the beach, at the pool, under a tight-fitting garment, and others. It can indeed affect self-esteem if you have belly bulge. But that’s not all.20 Effective Tips To Lose Belly Fat - Proesthe - Hair Transplant, Eyebrow  Transplant, Aesthetic

The belly is one of the most dangerous places to store fat. In fact, it can be a warning sign of heart disease, type 2 diabetes, insulin resistance, and even certain forms of cancer. In fact, a recent study has just conformed that people with excess fat around their waist and belly are up to three times more likely to suffer from dementia symptoms (speech problems, memory loss, and general brain and mind deterioration) in their 70s and 80s.

Why yoga poses for weight loss?

Although many exercises can help to lose a few pounds, these 5 yoga poses have been proven to be among the most effective for people who do not want to take drugs. They can be practiced by any person in good health, as well as individuals who are not in good shape but trying to get their health back.

Yoga only is not enough…

It is important to understand that to eliminate belly bulge, it is first and foremost necessary to use these exercises along with healthy nutrition; this contributes to up to 70% of the results.

Among people who successfully use yoga to lose weight, it is discovered that they associate it with good hygiene, healthy diet, and high consumption of non-GMO fruits and vegetables. 4 to 5 yoga sessions should show effects quickly.

Here are 5 Yoga poses to lose weight and belly fat quickly:

  1. yoga posesCobra Pose (Bhujangasana)Bhujangasana - Postura de la Cobra - WideMat

This exercise strengthens the abdominal muscles and helps to get rid of unhealthy fat in the abdomen. Cobra Pose also helps strengthen the back muscles, abdomen tissue, and basically the entire body. It also has the benefits of softening and solidifying the spine, making you more flexible and agile.

– Lie on your stomach, stretched legs.
– Place the palms of your hands on the ground below the shoulders.
– Check that your chin and toes are touching the ground.
– Breathe in and slowly lift your head and chest, try to keep your back upright as much as possible.
– Once you “resemble a cobra”, hold the position for 15 – 30 seconds, depending on your ability.
– On exhalation, rest your whole body on the ground in the initial position and relax slowly.
– Repeat this operation at least 5 times with a relaxation period of 15 seconds after each repetition.

Cautious: this pose can cause postural errors leading to overarching the neck and lower back. To reduce the risk of injuries keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades: the thoracic area, middle back.

Warning: Do not do Cobra Pose if you have back injuries or hernia. It is not recommended to women who are pregnant.

  1. yoga posesBow Pose (Urdva Chakrasana, Upward Wheel Pose, Dhanurasana)Urdhva Dhanurasana: Upward-Facing Bow | Gaia

This posture delivers to your abdomen a complete therapeutic massage. It activates the digestive system, fights constipation, and safely stretches the back. If you are practicing yoga for weight loss Bow Pose is a must. You can use it to strengthen your back and abdominal muscles; stimulate the reproductive organs; open up the chest, shoulders and neck; tone the arm and leg muscles; and make your back more flexible.

In addition to lose weight, Upward Wheel Pose is an excellent stress reliever, and energy buster to fight fatigue. It improves women’s health by relieving discomfort and constipation during menstruation. It also helps people with kidney disorders and migraine headache.

– Lie on your stomach, legs stretched, arms placed on each side of the body.
– Then bend the knees and reach your ankles with your hands.
– As you breathe in, lift up and bend your head back. Lift simultaneously your legs as high as you can.
– Hold this position for 15-30 seconds. Breathe normally while holding the pose.
– On the exhalation, slowly bring your body back to the prone position.
– Repeat this 5 times with a 15 second relaxation after each repetition.

  1. yoga posesBoat Pose (Naukasana)Strengthen Your Lungs, Liver and Pancreas through Naukasana - Indus Scrolls

This is one of the best yoga poses to have a flat stomach. It has many variations including Full Boat Pose, Half Boat Pose, and One Legged Boat Pose. During this exercise, the body comes into a V-shape, balancing completely on the buttocks.

Boat Pose is very beneficial to the stomach, reducing belly fat very quickly. It helps strengthen the back, the legs and the lower back muscles. In addition, it is found to improve digestion, relieve stress and aid the lower and upper abdominal organs: intestines, kidney, prostate (men), pancreas, gall bladder, spleen and liver. It can also improve the stimulation of the thyroid.

– Lie on your back, legs stretched, arms along the body.
– At the inspiration, begin to raise your legs without bending your knees.
– Raise the legs as high as possible.
– Now raise both arms keeping them straight and try to reach your toes.
– Try to get closer to a 45 degree angle.
– Breathe slowly and hold the position for at least 15 seconds.
– Exhale gently and release.
– Repeat this operation at least 5 times with a relaxing break of 15 seconds between each repetition.

4. yoga lose weightPlank Pose (Kumbhakasana)How to do the Kumbhakasana yoga pose

This is a strength exercise which involves maintaining a position resembling to a push-up for the maximum possible time. It is one of the best yoga poses to lose weight, mainly belly fat. Kumbhakasana helps to eliminate unhealthy fat around the abdominal, toughen and tone arm muscles, and strengthen shoulders, back, buttocks, and thighs. You must not neglect Plank Pose if you are practicing yoga for weight loss.

– Put yourself in place and breathe normally. Keep yourself laying with your arms outstretched, palms on the floor, and fingers well-distributed.
– Your body must form a straight line from the heels to head.
– Hold this position for 15-30 seconds or more for best results.
– Release yourself by placing the knees on the floor when exhaling.
– Repeat this operation at least 5 times with 15-second pauses.

Cautious: avoid this exercise if you have back problems, shoulder injuries or high blood pressure. 

  1. yoga to lose weightWind-Relieving Pose (Wind Removing Pose, Wind Liberating Pose or Pavanamuktasana)Wind-Relieving Pose (Pavanamuktasana) | The Art of Living

This yoga pose is like a colon massage. It regulates the acid content of the stomach, improves functions of the digestion system, relieves constipation, and stops or reduces lower back pain. This posture also tones the muscles of the abdomen and hips.

In addition, Wind-Relieving Pose facilitates the passage of gas which is blocked in the intestine. It allows creation of space for fresh air in the body to create maximum utilization of the bodily resources.

– Lie on your back, arms on each side of your body and feet extended. The heels must touch each other.
– Then bend your knees on exhalation, and gradually bring your knees bent towards your chest, by applying pressure on the abdomen with your thighs.
– Keep your knees in place by squeezing your hands under your thighs.
– Again when exhaling, raise your head to allow your chin to touch your knees.
– Hold for 60 to 90 seconds while breathing deeply.
– Exhale slowly, and then release your knees. Put your hands on each side of your body, palms down to the ground.
– Repeat this operation at least 5 times with 15-second pauses.

As most things in life, doing yoga poses to lose weight requires motivation. Otherwise, you will give up before seeing results and claim the exercises do not work. For effective and visible results, do 5 repetitions for each exercise at least 3 times per week. The ideal is to practice these yoga postures early in the morning when you just wake up. This will boost your metabolism and put your body on good rails.

Warning:  These exercises may not be suitable for everyone. Do not use these yoga poses if you are pregnant, have recently undergone surgery, or have back, leg, or internal injuries. If you experience pain, discomfort, or dizziness during exercise stop and seek medical advice.


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  2. Yoga for Chronic Pain, Part I, By Timothy McCall, M.D
  3. Budilovsky, Joan; Adamson, Eve (2000). The complete idiot’s guide to yoga (2 ed.). Penguin. p. 156. ISBN 978-0-02-863970-3. Retrieved 11 April 2017
  4. “Yoga Journal – Bow Pose”. Retrieved 2017-04-09.
  5. “Dhanurasana – AshtangaYoga.info”. Retrieved 2017-04-11.
  6. Budilovsky, Joan; Adamson, Eve (2000). The complete idiot’s guide to yoga (2 ed.). Penguin. p. 160. ISBN 978-0-02-863970-3. Retrieved 11 April 2017.
  7. “Yoga Journal – Full Boat Pose”. Retrieved 2017-04-09.
  8. “Ardha Navasana (Half Boat Pose)”. Retrieved 2017-04-09.
  9. Active Interest Media, Inc. (August 1996). Yoga Journal. Active Interest Media, Inc. p. 51. ISSN 0191-0965. Retrieved 25 June 2017.

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