Yoga Exercises For Belly Fat

(February 19, 2009)

What asanas can be done to reduce fat from belly as I am suffering from lower backache problem

You should practice a specific program of Yoga for Obesity. Lower back aches are usually part of the obesity syndrome, particularly if you have a distended belly. But please exercise restraint in all you do, don’t rush into anything, never go on a crash diet and don’t over exercise. Remember, it took you some time to put on so much weight. Give yourself at least half the time to reduce. It is true that you could achieve these results faster, but definitely at a cost –your long term health would suffer.

First the don’ts: At all cost don’t join a gym, as most people find it hard to stick to the regimen and even a small break or quitting the practice will lead to a dramatic weight gain. The desired results will only be perceived, rather than real; and never long term. Secondly, don’t go in for a crash diet, no matter who recommends it, not even a dietician or a nutritionist. It would help to see a dietician or nutritionist, preferably one with knowledge of Yoga. But we shall recommend you a Yogic diet that will safely see you through your problem without any negative side effects. Thirdly, whatever you do – asanas (physical postures), pranayamas (breathing exercises) or Kriyas (cleansing techniques), exercise restraint and don’t overdo anything.

Your recommended program of Yoga would be as follows:

Yoga exercises

Loosening and limbering up exercises followed by Surya Namaskar (Sun Salutation).

Asanas (physical postures)


1.    Tadasana (Palm Tree pose)
2.    Parvatasana (Mountain pose)
3.    Trikonasana (Triangle Pose)
4.    Ardha Chakrasana (Half Moon pose)
5.    Padahastasana (Forehead to knee pose)


6.    Ushtrasana (Camel pose)
7.    Gomukhasana (Cow face pose)
8.    Simhasana (Lion pose)
9.    Marichyasana (Pose dedicated to the sage Marichi)


10.    Single Leg and Double Leg Raises (do them slowly
         on account of your back ache)
11.    Purvottanasana (Inclined Plane)
12.    Matsyasana (Fish pose)
13.    Pawanmuktasana (Wind relieving pose)


14.    Bhujangasana (Cobra pose)
15.    Dhanurasana (Bow pose)
16.    Shalabhasana (Locust pose)


17.    Viparita Karani (Legs against the wall pose)
18.    Sarvangasana (Shoulder Stand)


19.    Vrikshasana (Tree pose)
20.    Garudasana (Eagle pose)

Pranayamas (breathing exercises)

1.    Kapalabhatti (Skull cleansing)
2.    Anuloma-Viloma (Alternate Nostril Breathing)
3.    Ujjayi (Ocean breath)
4.    Bhastrika (Bellows breath) and
5.    Suryabhedana (Right Nostril breathing)

Kriyas (Cleansing techniques)

1.    Vaman Dhauti (Cleansing stomach by vomit water on
       empty stomach)
2.    Shanka Prakshalanam (Yogic enema)
3.    Jala Neti (Cleansing the nasal passages with water)
4.    Trataka (candle gazing)

Yogic Diet

For Obesity there is nothing better than a Yogic diet; in fact it is imperative. Your daily fare must, necessarily, be Sattvic (light and wholly vegetarian) with plentiful servings of salads, sprouts, green leafy vegetables and seasonal fruits, preferably the Citrus variety. Please avoid milk and milk products such as yoghurt, butter and cheese, all fried and fatty foods and, above all, junk / fast foods. These will worsen your health and make you gain more weight, no matter what your physical practices.

Submitted by A on February 19, 2009 at 03:46

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