Effective Yoga asanas to reduce lower belly fat

1.tadasana

Come to a stand with your big toes touching.

• Lift up all of your toes and fan them out, then drop them back down to create a wide, solid base. You can separate your heels slightly if your ankles are knocking together uncomfortably.

• Let your feet and calves root down into the floor.

• Engage your quadriceps (the muscles on the front of your thighs) and draw them upward, causing your kneecaps to rise.

• Rotate both thighs inward, creating a widening of the sit bones.

• Maintain the natural curves of your spine.

• Tone your belly, drawing it in slightly.

• Widen your collarbones and check that your shoulders are stacked over your pelvis.

• Shrug your shoulders up to your ears and then roll them back to release your shoulder blades down your back. 

• Let your arms hang naturally with the elbows slightly bent and the palms facing forward.

• Your neck is long, your chin is neither tucked down nor lifted up, and the crown of your head rises toward the ceiling.

• Once you have checked all your alignment points, take 5 to 10 breaths while you hold yourself in this position.

2.paschimottasana

• Sit erect (in Dandasana), with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.

• Inhale and raise your arms over your head. Stretch.

• Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your shins.

• Stretch out your arms, and let them reach the furthest they can, possibly till your toes. But make sure that you don’t stretch too far.

• Inhale. Then, lifting your head slightly, elongate your spine.

• Exhale and move your navel towards your knees.

• Repeat this a few times. Then, place your head on your legs, and hold the pose.

• Inhale and come up back to the sitting position with your arms stretched out.

• Exhale and lower your arms.

• Avoid this asana if you have asthma or diarrhea.

• In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.

•  Pregnant women can attempt this posture with legs separated (so that    the foetus and navel are not compromised) and expand the chest upwards

3.pavanamukthasana

• Lie on the back and stretch your legs straight
• Bend the right knee and hold it with your hands, pressing it in the direction of your abdomen and right shoulder
• Relax right leg down and switch leg
• Relax both legs down
• Lift both legs up and grab your elbows over knees
• Press your abdomen with both legs, relaxing shoulders and tailbone down towards the floor
• From this position, swing your body back and forth about 5 to 10 times
• Do this for three to four rounds

4.bujangasana

• Lie down on your stomach

• Raise your trunk and head supported by the palms

• Bend your arms at the elbows

• Arch your neck and look upward gently

• Make sure that your stomach is pressed on the floor

• Put pressure on your toes by pressing them onto the floor. (Extend them out to fully experience the cobra)

• Inhale deeply as you raise your trunk

• Hold the asana for 5 seconds

• Navigating back from the posture: Gently drop your chest on the floor. Turn your head to one side and rest your arms by the side of your body.

5.balasana

• Place your forehead on your fist or a cushion if your head does not easily rest on the floor.

• If your knees are uncomfortable, place a cushion between your hips and your heels for support.

• If your ankles or feet are uncomfortable, place a thin cushion or rolled up towel under your ankles.

• Start in a tabletop shape, on your hands and knees.

• Release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching.

• Slowly lower your hips towards your heels.

• Walk your hands forward and rest your head on the floor or a prop.

• Take several slow breaths into your belly and chest.

• Gently release back to tabletop.

6.shavasana

Lie down on your back.

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• Separate your legs. Let go of holding your legs straight so that your feet can fall open to either side.

• Bring your arms alongside your body, but slightly separated from your torso. Turn your palms to face upwards but don't try to keep them open. Let the fingers curl in.

• Tuck your shoulder blades onto your back for support. This is a similar movement to tucking the shoulders under in Bridge Pose, but less intense.

• Once you have set up your limbs, release any effort from holding them in position. Relax your whole body, including your face. Let your body feel heavy.

• Let your breathing occur naturally. If your mind wanders, you can bring your attention to your breath but try to just notice it, not deepen it.

• Stay for a minimum of five minutes. Ten minutes is better. If you are practicing at home, set an alarm so that you are not compelled to keep checking the time.

• To come out, first begin to the deepen your breath. Then begin to wiggle your fingers and 

• Stretch your arms overhead for a full body stretch from hands to feet.

• Bring your knees into your chest and roll over to one side, keeping your eyes closed. Use your bottom arm as a pillow while you rest in a fetal position for a few breaths.

• Using your hands for support, bring yourself back up into a sitting position.

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