Want To Reduce Belly Fats? Yoga Expert Shares 5 Asanas To Tone Your Body
· Free Press Journal
As the world celebrates International Yoga Day on June 21, many people are turning to yoga not just for peace of mind but also to stay fit and active. While there is no magic exercise that melts belly fat overnight, a consistent yoga practice can strengthen the core, improve digestion and boost overall fitness. According to yoga expert Sonali Shah, a combination of mindful movement and breathwork can help tone the body while building strength from within.
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Here are five yoga asanas she recommends for strengthening the core and supporting healthy weight management:
Naukasana (Boat Pose)
If you're looking to engage your entire midsection, Naukasana is a great place to start. The pose challenges balance while activating the abdominal muscles.
How to do it:
Lie flat on your back.
Simultaneously lift your legs, chest and arms.
Balance on your sitting bones.
Hold the posture for 15 to 30 seconds while breathing steadily.
Benefits:
Strengthens the abdominal area
Improves digestion
Enhances balance and stamina
Helps tone the core muscles
Kumbhakasana (Plank Pose)
Simple yet effective, the plank is a full-body exercise that works wonders for the core.
How to do it:
Begin in a push-up position.
Place your shoulders directly above your wrists.
Tighten your abdominal muscles and keep the body aligned from head to heels.
Hold for 20 to 60 seconds.
Benefits:
Strengthens the entire core
Improves posture
Builds endurance
Supports calorie burning
Bhujangasana (Cobra Pose)
This gentle backbend stretches the spine while engaging the abdominal region.
How to do it:
Lie on your stomach with palms placed beside your chest.
Inhale and slowly lift your chest.
Keep the shoulders relaxed and elbows slightly bent.
Hold for 20 to 30 seconds.
Benefits:
Tones abdominal muscles
Improves spinal flexibility
Stimulates digestive organs
Reduces stiffness and fatigue
Dhanurasana (Bow Pose)
Dhanurasana is known for its ability to energise the body while strengthening the back and core.
How to do it:
Lie face down.
Bend your knees and hold your ankles.
Inhale as you lift your chest and thighs off the floor.
Keep breathing evenly and hold for 15 to 20 seconds.
Benefits:
Activates abdominal muscles
Improves metabolism
Enhances digestion
Strengthens the back and core
Utkatasana (Chair Pose)
Don't let the name fool you, this pose can make your legs and core work hard.
How to do it:
Stand with feet hip-width apart.
Raise your arms overhead.
Bend your knees as if sitting on an imaginary chair.
Keep the chest lifted and spine straight.
Hold for 20 to 45 seconds.
Benefits:
Strengthens legs and core
Improves stamina
Supports healthy weight management
Enhances balance and stability
Yoga For Weight Loss: Can Daily Yoga Routine Help Burn Calories? Experts Explain the BenefitsWhile these asanas can help tone the body and strengthen the core, Shah emphasises that consistency is key. Pairing yoga with a balanced diet, adequate sleep and an active lifestyle can go a long way in achieving overall wellness.
Disclaimer: These asanas should be practised under the supervision of a qualified yoga instructor. Individuals with medical conditions, injuries, pregnancy or recent surgeries should consult a healthcare professional before starting any yoga routine.