How yoga can eliminate belly fat holistically: Know about beginner-friendly asanas

Chaturang Dand & Bhujang Asana Combination

1. Start with your hands placed under your shoulders. If needed, use blocks for support. Keep your knees on the floor, positioned almost perpendicular to it.

Start with your hands placed under your shoulders.

2. Move into a straight-line position by stretching your legs back while keeping your hands under your shoulders. Engage your core for stability and alignment.

Move into a straight-line position by stretching your legs back while keeping your hands under your shoulders.

3. Inhale, bring your chest and thighs to the mat, press your palms into the ground, and lift your chest while gently arching your back with slightly bent elbows.

Inhale, bring your chest and thighs to the mat, press your palms into the ground, and lift your chest.

4. Exhale and transition into Shishu Asana (Child’s Pose), resting your hips on your heels and your forehead on the mat.

Duration: Begin with 5–10 minutes daily. Aim for 5–8 repetitions.

Benefits: This sequence stimulates the abdominal organs, improving digestion and enhancing nutrient absorption. It reduces bloating and flattens the stomach by activating core muscles. It strengthens the lower back, supporting a healthy and aligned posture crucial for abdominal stability. Practising these asanas increases overall body awareness, encouraging mindful eating habits that aid in fat reduction. Improved blood circulation through this sequence promotes fat burning and revitalizes the body’s energy.

Supta Vajarasana

1. Sit in Vajrasana.

Sit in Vajrasana.

2. Slowly lean back, supporting yourself with the right elbow and arm, then the left.

3. Lower the top of your head to the ground, arching your back. Place your hands on your thighs and find your balance.

4. Alternatively, you can relax your head on the floor while arching your back.

Slowly lean back, supporting yourself with the right elbow and arm, then the left.

5. Keep your knees on the floor or slightly apart if needed, avoiding strain.

6. Close your eyes, relax, and breathe deeply and slowly.

Regular practice realigns rounded shoulders, which improve posture and relieve strain on the abdominal region.

7. To return, inhale and use your elbows and arms to support yourself and sit back in Vajrasana.

Duration: Beginners should start by holding the final position for 10 to 15 seconds, then increase gradually.

Benefits: Regular practice realigns rounded shoulders, which improve posture and relieve strain on the abdominal region. It influences the thyroid gland, regulating metabolism and contributing to effective fat management. Improved blood circulation through this asana enhances oxygen delivery to tissues, supporting the body’s fat-burning processes. Calms the mind and lowers stress levels. By stimulating the parasympathetic nervous system, this asana fosters relaxation, aiding in overall hormonal balance and abdominal fat reduction.

(Rudresh Kumar Singh, senior yoga trainer at Sri Sri School of Yoga)