There are classified signs, which clearly tell you that you are on the way, to becoming obese. Having extra fat around the waist is one of the prominent signs. It is an unhealthy feeling, as you may not fit into your regular clothes if you have had an inch gain. We know that you may not be too keen to exercise, however; there are many solutions available to cut extra fat from your body.

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As we grow older, the most prominent sign of our weight gain is our protruding belly. In the contemporary scenario, a heavy belly means conscious social appearance. It is a bad sign for your health as well.

India’s women are more likely to be obese than their male counterparts, new Lancet research shows. There were 20 million obese women in India in 2014 compared with 9.8 million obese men. Obesity, if left untreated, can lead to serious health disorders like diabetes, cardiovascular disease, and breathing disorders.

A preventive measure is to incorporate simple yoga techniques into your daily routine. Yoga is a living standard to maintain good health. Today, it is acknowledged as an accepted norm for the complete wellbeing. Even though each yoga pose is subtly executed, it is an effective way to tone your muscles and body. It is a part of your daily routine and helps you achieve good physical fitness with time.

We have identified five effective yoga poses to help you reduce that ‘extra’ belly portion.

  1. Downward bending pose– This is by far the most effective yoga pose to tone down your belly. It involves complete bending down on the upper portion of a body by using your hand support. Take a standing position with your feet close to each other. A bend in the front (moving your hand forward in straight position), and reach the floor. It is a mountain like pose, as you can see in the image.
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This posture compresses your abdomen, stretching your body and accelerating weight loss. You need to hold yourself in this position for a few seconds.

  1. Seated bending posture– Another way to achieve good results for your belly is by sitting on the floor. Keep your legs straight in front of you, and back straight. Pose your hands at 90-degree in the air. Slowly bend your hands frontwards, reaching your knee. During this process, your back and abdomen will compress (as you move downwards). Your head should touch your knees, with your hands pointed straight (touching your feet). The trick is to hold your toe fingers with your hands.

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This pose is very effective in improving your digestion and fat reduction. It also reduces fat from your back and adds flexibility to your body.

  1. Flying-legs posture- This is another pose to be performed in a sitting position. You can begin this asana by sitting on the floor and stretching your legs. You need to push your legs upward in the air. Hold your legs straight in the air, at a 45-degree angle. Breathe in when you lift your legs, and stretch your arms at 90-degree (horizontal) position. Hold this pose for 15 seconds and breathe normally. You can repeat this pose for 3-4 times for best results.


This posture will tone your back, leg and arm muscles. This, in turn, helps tone your belly area too.

  1. Lying on stomach pose– To perform this asana, you will need to lie flat on your stomach, then slowly lift the upper portion of your body in an outward position. Take the support of your hand, by placing your hands on the floor. Move your chest upward, and breathe-in while doing so. Hold this pose for 15-30 seconds, and slowly breathe out.


This posture helps in strengthening the spine and upper portion of your body. It is an effective asana for your back muscles.

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  1. Chair pose– It is an easy asana to perform. You need to stand straight, and slowly bend your knees, like sitting on a chair. Your hands should be straight in the air, and while you take the chair position, your hands should be in a ‘namaste’ position. Your hands should be upright when you fold them in the air. Breathe normally while performing this asana.


This posture is effective for strengthening your spine, thighs, buttocks, legs, and arms. It directly affects your abs.

Yoga has always been considered imperative for the wellbeing as well to keep medical woes at bay. If you are a regular follower of yoga, you can enjoy some benefits from health insurance companies as well. Though, above yoga poses will ensure good health, it is necessary to go for an extra cushion, in the form of health insurance, to combat any medical emergency. Both seasonal ailments, like malaria, dengue, etc.; and lifestyle or genetic ailments like heart issue, kidney problem, etc.; can strike anyone at any point of time. To get protection from these medical issues, it is necessary to go for a comprehensive health insurance which offers various benefits including coverage for hospitalisation. Further, various insurers offer extra benefits to policyholders who make healthy living choices. It means, if you have joined yoga or gym for at least one year, you can earn reward points which you can redeem to get coverage, like diagnostic coverage, OPD consultation, etc.; which are normally excluded from the basic health plan.

Yoga drives the overall growth of the body, including physical and mental. So, make it a part of your daily routine. However, it should be kept in mind that any form of physical exercise will become unproductive if it is not teamed with good diet.