Last Updated on
Yogasanas play a vital role in various weight loss and weight gain programs. To perform these yogasanas, you must follow the basic guidelines for yoga practice. Yogasanas for reducing fat, helps to reduce the excess fat accumulated in your body and helps you to be fit. Start off your day by performing deep breathing exercises (pranayama), as it refreshes your mind by reducing your stress levels and energizes your body. After you are done with these pranayamas, you can proceed with the yogasanas.
Yogasanas for Reducing Fat
Here are the basic yogasanas for reducing fat accumulated in your body. Always maintain the right posture while performing these yogasanas.
Supta Pavan Muktasan
As its name, supta means impure, pavan means air and mukti means free, this asan helps you to get rid of the impure air in your stomach.
Procedure: Spread the yoga mat on the floor and lie on your back with your legs stretched. Now, bend your right knee pressing your stomach and hold it with both your hands. By slowly breathing out, raise your head and touch the knee with your chin. This is the first stage of Supta Pavan Muktasan. Stay in this position for 5 to 10 seconds. In the second stage of this asan, bring your left knee close to your stomach and repeat the same procedure.
In the third and final stage of this asan, bend both your knees and hold it tight to your stomach with your hands. Now, slowly raise your head by breathing out the air in your stomach and touch your chin to the knees. Stay in this position for 5 to 10 seconds. Now, staying in the same position, swing your entire body back and forth for 5 to 6 times. Then, swing to your sides holding the same position for about 5 to 6 times.
- Strengthens your backbone.
- Solves constipation problems.
- Reduces belly fat.
- Improves functioning of the lungs.
- Reduces knee pain.
Note: Pregnant women are advised not to attempt this asan.
Chakki Chalan Kriya
In this asan, you move your hands in a way that a person operating a manual and traditional type of grinder.
Procedure: Sit down on a leveled floor by stretching your legs straight. Now, stretch your hands and interlock the fingers. Rotate your hands in clock-wise direction forming big circles (movement of hands from front to right, right to chest, chest to left and left to front). When your hands are close to your body, bend backwards and breathe in and while bending forward, touch your toes and breathe out. Repeat this asan for 6 to 8 times. Similarly, perform this asan in anti-clockwise direction.
- Pot belly is reduced.
- Strengthens your thighs and chest.
- Increases your digestive power.
- Gastric trouble is controlled.
Note: Once you are thorough with the asan, you can also perform it without bending your elbows. This asan is known as “Supta Chakki Chalan Kriya”. This is one of the best yogasanas for reducing fat accumulated in various parts of your body.
In this asan, your body is turned like a bow.
Procedure: Lie down on your stomach by stretching your legs. Now, bend your legs towards the buttocks and hold the ankles with your hands. Then slowly breathe in and lift your body up. Stay in this position for 20 seconds. Then, by breathing out bring the body slowly to the normal position. Practice this asan for 3 to 4 times.
- Reduces problems of uterus and urinary parts.
- Reduces menstrual period problems.
- Fat accumulated in stomach and hips will be reduced.
- People, who have problem holding their ankles, can tie a piece of cloth to their legs and hold it.
- People suffering from waist pain, backbone pain, ulcer, hernia, heart problems, blood pressure and pregnant women should not try to attempt this asan.
- People having recent abdominal surgeries are also advised not to do this asan.
These are the best and effective yogasanas for reducing fat. Perform these above asanas regularly and also maintain a balanced diet chart. This give you various health benefits. These asanas reduces the excess fat in your body, improvises your respiratory system, and strengthens your navel and backbone.