In modern life style everyone is living in comfort zone. they are habitual for fast foods, Alcohol consumption, lack of body movement, Off time eating habits, Stressful Life and many more reason to gain Extra fat. here we are describing some particular asanas to reduce belly and extra fat fast.

• Hastautthan Padahasthasan.
• Chakki Chalan Asana.
• Utthanpadasan.
• Kapalbhati Pranayam.

HastaUtthan Padahasthasan

---

This asan is combination of two asanas first is hastutthanaasana and other is padahasthasana. both are good to reduce belly fat and extra fat. we combined these asana for quick result. 

• Stand up and Both hands up separately and stretch both arms above the head, keeping them straight and head up also.
• Inhale while raising the arms.
• Concentration on the stretch of the abdomen and expansion of the lungs.
• Hold for 15 seconds in starting and than perform Padahastasana(hand to Toe pose).
• Exhale and slowly bend forward from the hips until the fingers touch the floor or toes.
• Bring the forehead as close to the knees as is comfortable.
• Don't be stressful, keep the knees straight.
• Concentration on back and pelvic region.
• Hold as much as comfortable than again Inhale and back to Hasta Utthanasana.
• Start it slow 2 to 3 times a day and than do with fast speed with inhale and exhale 5 to 7 times. Day by day increase it 10 to 20 times.

Caution:

People's suffering from back problem should not bend forward fully. Bend from the hips, keeping the spine straight, or bend only as far as is comfortable....
Who have conic back pain don't perform this asan. and the persons who have many diseases first consult the Yoga Instructor or Doctor and start it with patience.

Chakki Chalan Asana

---

• Sit with the legs stretched out in front of the body with the feet widely separated.
• Interlock the fingers of both hands and hold the arms out straight in front of the chest.
• Bend forward as far as possible without straining. And move around and back as far as possible.Do not bend the elbows.
• Eyes close and imagine The action of churning a mill with and old- fashioned stone grinder.
• Try to move the body from waist. One rotation is one round.
• Try with Inhale and exhale 5 to 10 times clock wise and than same anti- clock wise.
• Increase day by day 20 to 30 times.

Caution:

People's suffering from back problem should not bend forward fully. Slowly perform it..

Kapalbhati Pranayam

---

• Sit in a comfortable meditation asana. 
• The head and spine should be straight with the hands resting on the knees in jnana mudra.
• Eyes close and relax the whole body.
• Exhale through both nostrils with a forceful contraction of the abdominal muscles. When you exhale stomach should inside.
• Beginners should perform in one second one through of breathe.
• Start from 10 to 50 stroke and increase slowly. Observe body situation if feeling Dizziness and uncomfortable stop immediately.
• Do under supervision a experienced Yoga Instructor. This is very useful but with correct way only.
• For more strokes and benefit Do with Anulom-Vilom pranayam.

Precautions:

Kapalbhati should be performed on empty stomach, 3 to 4 hours after meals. If pain and dizziness are experienced, stop the practice and sit quietly for some time.

Caution:

Kapalbhati should not be practiced by those suffering from heart disease, high blood pressure, stroke, hernia or gastric ulcer. Not recommended during pregnancy and menstruation periods.

Utthanpadasan

---

• Lay down with keeping body straight. 
• Both hands under hips to give support to back.
• Inhale
• Both legs inclined up 30 to 40 degree from the floor. 
• Hold for 10 seconds.
• Exhale and legs down.
• Come out from asana than relax in savasana.
• Check Body situation if it is good perform it again.
• Slowly increase the holding time 30 seconds to 1 minute.

Caution:

This asana restricted for who is suffering from chronic disease of stomach, Pregnancy and in menstruation periods. 

After performing every asana rest in savasana. For better Result Follow these five rules with full of positive mind. Stay Calm and Healthy.

• 5 Rules to Reduce Belly Fat and Flatten your Tummy

---