These days, stiff joints and muscle aches are widespread issues amongst individuals, which might make following a day by day train routine difficult. In the event you really feel tense throughout exercises and battle to bend or transfer comfortably, sitting yoga poses to lose stomach fats might help. Whereas sitting yoga poses are normally recommended for inexperienced persons, anybody who finds standing poses tough can carry out them. These poses deal with stretching the legs, again, and the muscle groups round your hips. They’ll additionally enhance your steadiness and stability.
Listed here are 7 sitting yoga poses to scale back stomach fats
Well being Photographs reached out to Mansoor Baluch, a celeb Mumbai-based yoga coach, to seek out out which sitting yoga poses might help cut back stomach fats.
1. Seated ahead bend
This yoga asana engages your total stomach space and helps tone your stomach muscle groups, lowering stomach fats over time.
To carry out this pose:
- Begin in a seated place along with your legs prolonged.
- Inhale and lengthen your backbone. Exhale and hinge at your hips to bend ahead.
- Attain on your toes, shins, or thighs, protecting your again straight. Loosen up your neck and shoulders.
- Maintain the stretch for a number of breaths. Inhale to slowly come again up.
- Repeat as wanted, protecting a mild stretch. Keep away from straining; use props if vital.
2. Lotus pose
The lotus pose is a mild but efficient approach to heat up and stretch your backbone, glutes, and stomach muscle groups, serving to to scale back stomach fats. This pose additionally promotes flexibility and a way of calm.
To carry out this pose:
- Start in a seated place, with legs prolonged.
- Bend one knee, bringing the foot to the other hip crease.
- Then, repeat with the opposite leg.
- Each toes relaxation on their corresponding hips, with the backbone erect and fingers on the knees.
Additionally learn: 5 standing workout routines to burn stomach fats with none tools
3. Wind eradicating pose
This pose targets the decrease stomach area, aiding in digestion and lowering stomach fats.
To carry out this pose:
- Begin by mendacity in your again along with your legs prolonged.
- Inhale and convey your proper knee towards your chest, hugging it with each fingers.
- Exhale and carry your head, attempting to the touch your brow to your knee.
- Maintain this place for just a few breaths earlier than switching to the left leg.
4. Butterfly pose
Also referred to as baddha konasana, it’s an efficient yoga pose to scale back stomach fats. It helps relieve stiffness within the ankles and knees and improves hip mobility.
To carry out this pose:
- Sit along with your legs prolonged.
- Bend your knees, bringing your toes in towards your pelvis.
- Press the soles of your toes collectively.
- Maintain your toes along with your fingers.
- Gently transfer your knees up and down, resembling butterfly wings.
- Preserve an upright posture with a straight again for a mild hip stretch.
Additionally learn: 5 workout routines you are able to do twice a day for weight reduction
5. Thunderbolt pose
This can be a yoga pose identified to enhance digestion and cut back stomach and thigh fats.
To carry out this pose:
- Kneel on the ground along with your massive toes touching and knees collectively.
- Sit in your heels, making certain your again is straight.
- Place your palms in your thighs or knees.
- Preserve your head stage, gazing ahead.
- Breathe deeply and maintain the pose for a couple of minutes, focusing in your breath and posture.
- To launch, gently get up, taking care to not pressure your knees.
6. Seated wide-angle pose
This can be a seated yoga pose that helps stretch the interior thighs and hamstrings. It helps cut back fats from the stomach, arms, thighs, and hips.
To carry out this pose:
- Sit on the ground along with your legs prolonged. Open your legs as vast as comfortably attainable.
- Preserve your toes pointing up and your heels on the bottom.
- Inhale and lengthen your backbone. Exhale, hinge at your hips, and lean ahead.
- Place your fingers on the ground in entrance of you.
- Preserve your again straight. Maintain the pose for 20–30 seconds, respiration deeply.
- Slowly come again to an upright place.
7. Bridge pose
The bridge pose or setu bandhasana, is an efficient asana for strengthening the core and serving to cut back stomach fats.
To carry out this pose:
- Begin by mendacity in your again along with your knees bent and your toes hip-width aside.
- Place your arms by your sides, palms going through down.
- Inhale and carry your hips off the mat, making a straight line out of your shoulders to your knees.
- Squeeze your glutes and have interaction your core as you maintain this place for 20–30 seconds.
Carry out these yoga asanas commonly to scale back stomach fats!