4 Yoga Poses For Beginners To Get Rid of Belly & Back Fat

Due to our poor eating habits we develop fats around our belly and back. To reduce fats from these areas of your body you will need to make changes in daily diet and maintain a active lifestyle and do some workout. One of the best forms of works outs is Yoga. Yoga is not only beneficial in reducing fats from your body but also calms your mind and brings you inner peace. Here we are giving a few yoga exercise that are easy to follow and will help you to get back in shape :


Benefits of Yoga

Yoga is a total mind and body workout that combines stretching and strengthening poses with deep breathing. For ages yoga has been used for attaining overall well being, meditation and attaining peace. Yoga is said to keep your mind and body in control and helps to keep many ailments like cold, flu, headaches and other health issues at bay. Yoga has countless benefits on your physical and mental well being. Yoga helps to relieve anxiety, lowers stress levels, lowers the risk to heart diseases, helps to control blood pressure and blood sugar, improves balances, boosts immunity, builds up bones, improves the oxygen flow in body, helps to maintain weight and keeps your mind calm.

Yoga To Reduce Weight

One of the benefits of yoga is that it helps to reduce belly fat, which seems to most stubborn area to remove fat from. With help of yoga you can attain a flat and toned up tummy. Yoga consists of many poses of exercises, which help to target different parts of your body. To reduce belly fats, you should try cobra pose, bow pose, knee to chest and sun salutations.

Cobra Pose

Lie down on a mat, flat on your stomach, making sure that your legs and feet are stretched out, elbows tucked in – touching your ribs and palms down under t he shoulders. Take a deep breath and begin to slowly straighten your arms and arch your back and lift your chest, shoulders and head off the floor. Keep your buttocks firm and hold the position for 15 to 30 seconds and slowly lower your back down. Repeat 5 times, with a gap of 15 seconds in each rep. This pose tones the abdomen, improves flexibility of upper and middle back, improves posture, strengthens shoulders and back and helps to reduce fatigue and stress.

Bow Pose

Lie down on your stomach on a mat, keeping your legs together, hands on the either side of your body and palms on the floor. Exhale deeply and bend your knees upwards. Slowly lift your head and bend backwards. Bring your hands backwards and try to hold your ankles with your hands. Let our body weight fall on the stomach, breathe in deeply and try to lift your knees higher. Hold the pose for 15 to 30 seconds, exhale and release and bring your body back to starting position slowly. Repeat 5 times, giving a gap of 15 seconds in each rep. Bow pose improves your posture, stretches your back muscles, stimulates neck and abdomen and stretches your entire body.

Knees To Chest

Lie down on a mat on your back, keeping your legs stretched out, heels together and arms on the either side of your body. Bed your knees and take a deep breath and as you breathe out, move your knees to your chest. Ensure that your thighs are applying pressure to your stomach and hold your knees close to chest by holding them. Hold this pose for a minute and breathe out slowly as you release your knees slowly, returning back to starting position. Repeat 5 times with gap of 5 seconds in each rep. Knees to chest pose tightens your abdomen muscles, stretches your lower back, tones the middle of your back and increases metabolism to reduce fats from your waist line.

Sun Salutations

Sun Salutations is the combination of 12 yoga poses combined in a series to form one complete post. The pose involves stretching of your entire body with deep breathing and most preferably done in morning to get maximum benefits.

To do this exercise, stand with your feet together and keep your shoulders straight. As you breathe in, lift your arms. Breathe out and bring your arms in front of your chest and join palms together. Inhale, raise your hands and stretch backwards. Exhale and bend forward and try to touch your knees with your forehead. Bend your left knee, stretch your right leg backwards with your palms placed on the floor. Hold your breath and stretch your left leg. Come down on the floor, hold your spine out, keep your chest, knees and chin in contact with the floor. Inhale, stretch forward and bend backwards. Keeping your hands on the floor, exhale and lean forward. As you breathe in bring your right leg forward, in between your elbows and stretch upwards. Bring your left leg forward and inhale deeply. Stretch back from the waist. Return to the initial position.

Sun salutation is a complete exercise in itself and keeps you energised all through the day. It helps to purify the body by eliminating toxins. This exercise helps to maintain a healthy digestive tract. The stretch movement in this pose tightens your abdominal muscles, increases spinal flexibility and help to reduce weight from the stomach.