Fitness Health

Asanas for Reducing Belly Fat at Home

Yoga has been internationally recognized as the most effective form of exercise for holistic health and fitness. If reducing belly fat is the problem you are concerned about, J Tara Herron, Director The Imperial Spa is here to give you some advice on asanas you can do at home to work on toning your abdominal muscles.

The belly is supported by both abdominal and lumbar muscles so Asanas that energize and strengthen these muscle groups are important. People can easily reduce their belly fat by some very easy yoga Asanas. Here’s advice from J Tara Herron, Director The Imperial Spa on some asanas you can work on to tone belly fat.



Kapalbhati is a very beneficial exercise for physical and mental health. The movement of the belly in this breathing exercise is very good for your digestive system. It massages all abdominal organs as your spleen, pancreas, liver, kidneys, bladder, gallbladder, ovaries, fallopian tubes and urinary tract.

With regular practice of Kapalbhati, you stimulate your digestion and activate the Apan Vayu, which also helps to digest your food. It works with your complete digestive system, metabolism, and intestines and helps to digest even food which is stuck in the intestines. Through the work of this breathing technique, you can prevent food to produce ‘ama’ (waste) in your body and stop unnecessary fat preserves.

People who suffered from constipation and other digestion problems have got big relief through the practice of Kapalbhati. Low appetite and anorexia – if not caused psychologically – are also results of irregular digestion and problems with the metabolism. Kapalbhati solves those digestion problems and can thus increase your appetite again. The exercise reduces Pitta, acidity in the body.

Obviously, your diaphragm, lungs, and heart will also benefit from Kapalbhati, as it gets used in unusual activity and the air which moves in your body brings out toxins. Diseases of the respiratory system like asthma, flue, cold, sinusitis and bronchitis can be relieved with this posture.

Kapalbathi increases the air and blood circulation in the upper body and brain and with its ears, eyes and nose. With this help to the blood circulation, you can even prevent heart strokes.  Diabetes patients should do this posture regularly as is brings the blood sugar to a normal level and helps the pancreas to release insulin. It strengthens the muscles in the back especially the ones next to the spinal column and in the abdomen. Like this stamina and strength can be improved.  Always take two deep breaths between your rounds so that your system can relax from the previous round and that you can prepare your system for the next round. If you are suffering from back pain please be gentle with your breathing. Then it will be good for your back pain. Performing Kapalbathi too forcefully can otherwise increase back pain.

You can begin with Breath of Fire known as ‘Kapalbhati’ that focuses on circulating oxygen and prana into the abdominal area. Kapalbhati should be powerfully carried out but not forced, so the right technique is important.  This improves circulation into the cellular tissue, burns excess fat, improves elimination and generates muscle tone.



Dhanurasana consists of two words: Dhanu means ‘bow’ and Asana indicates a Yoga pose. Thus the name is ‘the Bow Pose’ because, in the final position, the body resembles a bow. In this pose, the abdomen and thigh representing the wooden part of the bow whereas legs lower parts and arms representing the bowstring. This is all about the definition of Dhanurasana. This is one of the important Yogic postures, which is known for many health benefits and advantages such as weight loss, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on. One can get the finest description of Bow Pose from Gherand Samhita: While lying on the ground, stretch your legs as straight as sticks. Catch hold of your feet with your hands behind the back. Adjust your body so that it takes the shape of a bow.

Dhanurasana is very effective in weight loss program. It is a basic posture of Hatha yoga. In this exercise, the final pose looks like the shape of the Dhanush (bow). So it is called as Dhanurasana in Sanskrit. It helps to reduce belly fat fast. It Strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord.

Bow Pose Tips

  • While performing the Bow pose, try to use the leg muscles only and let the back be passively bent backward. With regular practice, it will become easier.
  • Make sure that your hands clasp around the region of the ankles, not the feet.
  • Keep the feet together so that the big toes remain in contact throughout the entire practice.
  • Resting the weight of the body on the ribs instead of the soft part of the abdomen in the final pose. Adjust the balance of your body so that the belly lies in contact with the floor.
  • Bending the arms. Keep the arms straight throughout the entire practice.

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