Yoga for Belly Fat

(August 17, 2008)

How can I reduce my belly. Please suggest me yoga diet that I should take and even mention specific yoga asanas.


Having a big belly does not look attractive. It is also considered as dangerous as there is accumulation of belly fat that can pose heart problems. Our body can adjust to drastic changes in diet. If we have more of fast foods, our body knows that we are not eating a healthy diet; hence it tends to store the fat in the adipose tissue like the arms, thighs and the stomach which is not proper. Starvation diets can also be harmful as our body tends to conserve the energy. In such a case, the burning of calories from the body is slow in order to make up for the less intake of food.

A healthy diet is a must. Have plentiful water that can improve the digestion. Eat more of fiber containing foods like whole grain cereals, pulses, legumes, fruits and vegetables. Fiber can provide the bulk to the diet and can reduce the craving for certain foods. Choose foods that are close to their natural state rather than processed foods. Avoid alcohol, fatty and fried foods. Animal foods can be very fattening and can increase the cholesterol content. Have more of lean meat, vegetable oils that are rich in MUFA like groundnut oil, olive oil, rape seed oil and palm oil. General activities in our day to day life can help in reducing the belly. These activities are walking instead of driving a car, taking up the stairs instead of going by lift, getting up early in the morning and going for a walk.

Certain yoga postures that can be beneficial in reducing the belly are:

Pawan Mukhtasan (Wind relieving pose): This pose is helpful in strengthening the stomach muscles, liver, spleen, and the abdomen. It can also ease out the gas from the stomach. Lie down on your back Keep your hands by the sides of the body. Inhale and raise your feet at right angle and bend it on the knees. Lock the knees with the fingers, a little below the knees. Exhale and bring your thighs to the chest and press the abdomen. Maintain this posture for few seconds. Return back to the original posture. Do this asana for 3 to 4 times.

Bhujangasana (Cobra pose): This pose helps in reducing the abdominal fat and strengthens the dorsal spine. It can also relieve back pain due to strain. Lie on your stomach, with forehead touching the ground and hands placed under the shoulder. Raise your upper body slowly, with the support of the back muscle and raise your head up. Place the hands on the ground. Remain in this posture for few seconds.

Submitted by R J on August 17, 2008 at 11:09

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