Get your muffin top under control all while flexing and targeting your core muscles.
Reviewed by Anirudh Gupta, Certified Yoga InstructorAnirudh GuptaCertified Yoga Instructor
Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized. He teaches in and around South Mumbai, travels for workshops in India and overseas, and is called upon by the corporate sector for introduction of this subject to their people.
Written by Shirin Mehdi, BA shirin mehdiBAExperience: 3 years
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.
Edited by Arshiya Syeda, BA (Literature & Psychology), PG Diploma arshiya syedaBA (Literature & Psychology), PG DiplomaExperience: 8 years
Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.
Fact-checked by Himanshi Mahajan, BSc (Life Sciences), Certified Health & Nutrition Life Coach himanshi mahajanBSc (Life Sciences), Certified Health & Nutrition Life CoachExperience: 2 years
Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.
If you are looking to lose belly fat, then incorporating some yoga asanas into your routine may help. Doing yoga asanas to reduce belly fat may help target the flab in the abdomen area, burn calories, make your muscles more flexible, and may improve metabolismiChemical reactions in the cells that convert food into energy required by the body to perform basic functions.. Belly fat occurs due to age, genetics, an unhealthy lifestyle, poor eating habits, not working out regularly, and stress (1). In fact, reduced abdominal strength and structure also lead to lower back pain, poor posture, and sagging. Combining a balanced diet with yoga may help you shed belly fat. All you need to do is adhere to the plan and do the yoga poses regularly. There are many yoga poses for weight loss, especially for reducing belly fat.
Brandt Passalacqua, a yoga therapist, says, “The amount of time it takes to reduce belly fat with yoga depends on your body, your current fitness level and exercise routine, and the frequency, duration, and poses in your yoga practice. In many cases, it will take anywhere from a few weeks to a few months in order to see results.”
He adds, “There are a number of factors that go into weight loss, which can differ from person to person. If you currently are not exercising at all, then 20 minutes of yoga a day may be enough to make a difference in your weight over time.
A study showed that obesity increased to 38.0% in males and 74.7% in females in 2015–2016 respectively. It also indicated that obesity and overweight percentages increased to 41.5% and 68.9% respectively in the same year.
Even if you do end up needing to practice yoga more in order to meet your goals, starting with 20 minutes a day can help you build the muscle, flexibility, and endurance you’ll need to do more.”
This article lists the yoga asanas you need to do to get rid of belly fat. Check them out!
In This Article
Benefits Of Practicing Yoga For Belly Fat Reduction
Practicing yoga can be a great way to reduce belly fat, and it comes with a lot of additional benefits. Here’s how it helps:
Boosts metabolism: Certain yoga poses, like boat pose and plank, help improve metabolism, making it easier for your body to burn fat. An 8-week study published in the official journal, The Korean Journal of Physiology & Pharmacology, involving obese adolescent boys, showed that practicing yoga three times a week helped reduce body weight, body fat percentage, and fat mass. Researchers found that it also improved muscle mass and overall metabolic rate (2). This study highlights that regular yoga can improve body composition and support a healthier lifestyle.
Strengthens core muscles: Yoga poses target your core muscles, helping to tone and firm your abdominal area over time. Studies involving adolescents and women with abdominal obesity showed that regular yoga practice significantly reduces waist circumference, BMI, and body fat, and increases muscle mass. Regular yoga sessions, including asanas, pranayama, and Surya Namaskar, target core muscles, help to firm and tone the abdominal area and enhance flexibility, strength, and mental well-being (3), (4). These findings suggest that yoga is a safe and effective alternative for managing obesity and achieving a healthier, more toned body.
Reduces stress: Yoga helps reduce stress, which is important because high stress levels can lead to weight gain, especially around the belly due to cortisol production. Yoga combines physical movements, controlled breathing, and meditation, which work together to calm the mind and relax the body. A study involving 520 yoga practitioners found that most people turn to yoga to relieve stress, and regular practice significantly lowers stress levels over time. Experienced practitioners reported feeling less stressed than beginners, showing consistency matters. It also found that dynamic forms of yoga, with flowing movements and deep breathing, are especially helpful for stress relief (5).
Improves digestion: Poses like twisting asanas and forward bends help improve digestion and prevent bloating, contributing to a flatter stomach. Studies show that practicing yoga can help reduce symptoms of conditions like irritable bowel syndrome (IBS), inflammatory bowel disease, and chronic pancreatitis. Yoga combines gentle movements, breathing exercises, and relaxation techniques, which help calm the mind and body, promoting better digestion (6).
Promotes mindfulness: Yoga encourages mindfulness, which can help you make healthier eating choices and avoid overeating, a key factor in managing belly fat. A study evaluating mindfulness and stress eating showed that practicing mindfulness improved eating behaviors, reduced anxiety, and lowered stress hormone levels in women who were overweight. Participants who practiced mindfulness maintained their weight and showed signs of reduced abdominal fat over time, unlike those in the control group, who gained weight (7).
So, which asanas help reduce belly fat? We’ll read about those in the next section.
Key Takeaways
Age, genetics, poor diet, and a sedentary lifestyle can cause belly fat.
Tadasana, Pavanamuktasana, and Uttanpadasana are some effective yoga asanas for reducing belly fat.
These poses also improve your posture, relieve mental exhaustion, balance the menstrual cycle, and improve digestion.
Tadasana is an ideal warm-up pose. It may improve blood circulation and activate the core and other peripheral areas, thereby preparing your body for the other poses in store.
How To Do
Stand with your feet flat, heels slightly spread out, and the big toes of your feet in contact with each other. Keep the spine erect with hands on both sides and palms facing your body.
Stretch your hands to the front and bring the palms close to each other.
Inhaling deeply, stretch your spine. Raising your folded hands up above your head, stretch as much as you can.
Try lifting your ankles and standing on your toes, with the eyes facing the ceiling. If you cannot stand on your toes, you can keep your feet flat on the ground, while your eyes face the ceiling.
Breathe normally and hold the pose for 20 to 30 seconds.
Inhale deeply, and while exhaling, slowly relax and bring your feet back to the floor.
Repeat the asana 10 times, increasing the count gradually. Relax for 10 seconds before you attempt the next repetition. The picture given above is a variation for beginners.
Common Mistakes To Avoid
Keep shoulders relaxed and not hunched up towards your ears.
Keep your hips directly above your ankles.
Variations
The mountain pose has variations in terms of positioning the arms. You can stretch your arms upward, parallel to each other, and perpendicular to the floor.
May relieve sciatica (pain that affects the back, hips, and the outer side of the legs)
Caution
People with low blood pressure, insomnia, and headache can perform the basic asana and not look up or go in for variations of this posture.
2. Surya Namaskar (Sun Salutation)
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Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act may help in detoxification. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefits.
How To Do
Stand with both your feet together, expand your chest, and relax your shoulders.
As you inhale, lift both your arms from the sides. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position.
Inhale, raise your hands, and stretch backwards, slightly.
Exhale, bend forward, and try to touch your forehead to the knees.
Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
Move into downward dog position.
From Adhomukha (downward dog), coming on the tips of the toes, move forward in an Ashtanga Namaskar (a form of Chaturangadandasana), where the hips are slightly elevated and take the entire torso in one plane down towards the floor.
Inhale, stretch forward, and bend backwards into Urdhvamukha,or upward facing dog.
Keeping your hands fixed on the floor, move the torso into downward dog.
As you inhale, bring your right leg forward, in between your elbows and stretch upwards.
Do not rush through the transitions; focus on breathing with each movement.
Avoid locking your elbows in poses like a downward dog.
Keep the spine neutral and avoid straining it while bending forward or backward.
Benefits
From head to toe, all parts of the body and the internal organs are benefited by this pose. Regularly practicing Surya Namaskar keeps you healthy and energized.
Anita, a YouTuber, shared her experience of doing Surya Namaskar for 30 days. She explained, “Does Surya Namaskar aid in weight loss and tummy reduction? Yes, it does (i).” She then continues that she weighed 64 kg before this challenge and says, “I ended up losing 3 inches on the waist, 4 inches on the hips, and 6kg in total.” She also mentioned gaining some muscles.
Caution
Women must not perform Surya Namaskar during menstruation. Pregnant women must check with their doctor before performing this asana.
People with spinal problems, high blood pressure, cardiovascular diseases must not perform this pose.
3. Padahastasana (Standing Forward Bend)
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This forward fold is really good for the heart and may relieve issues like anxiety and is good for getting the heart rate slowed down. The abdominals become soft and relaxed, allowing the stomach to do its work, which may help address major or minor abdominal issues.
How To Do
Stand in the Tadasana pose, with your hands on either side of the body while your feet rest together, with the heels touching each other.
Keep your spine erect.
Inhaling deeply, lift your hand upwards.
As you exhale, bend forward such that your body is parallel to the floor.
Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
Try to touch the floor, with palms straight on the floor, and without bending your knees. Beginners can try touching the toes or just the ankles to start with, working your way to the floor.
Inhale while coming up into Tadasana. It is good to stay in this asana for slightly longer durations as per individual capabilities and need.
Don’t lock your knees; keep a slight bend to protect them.
Engage your core to prevent overstraining the lower back.
Variations
Padahastasana has variations in terms of holding your toes, placing your hands beneath the balls of your feet, or simply holding your ankles or shins.
Benefits
May improve digestion, as your abdominal muscles are toned May strengthen the wrist joints May relieve mental and physical exhaustion
Caution
Before performing Padahastasana, you need to master Uttanasana, which is a less challenging forward-bending pose. Also, people with spinal disc disorders must refrain from performing this pose.
4. Paschimottanasana (Seated Forward Bend)
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Paschimottanasana is one of the basic poses of Hatha Yoga, and it helps stimulate the center of your solar plexusiA nerve center in the abdomen that regulates several of the body's automatic processes, including respiration and digestion.. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstringsiMuscles that go down the back of the thighs, from the hips to below the knees, which allow you to extend your legs and bend your knees., thighs, as well as hips. It is also ideal for those who are prone to digestive disorders.
How To Do
Sit on the floor in Sukahasana or Padmasana.
Keep your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling.
Inhaling deeply, stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
Exhale, and bend forward, bringing your hands down and trying to touch the toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs or shins as a starter.
Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings.
Keeping the breath even, try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes, or if possible, more.
Exhaling, bring your body upward, releasing your toes from your fingers to come back to the Sukhasana or Padmasana pose.
Do not round your back excessively; lead the stretch from the hips.
Avoid forcefully pulling yourself into the pose.
Keep your knees soft to prevent injury.
Variations
Those who are new to the pose can try Ardha Paschimottanasana. The process is the same as outlined above. The only variation is that you have to stretch out only one leg at a time.
People who have spinal disc disorders or had abdominal surgery recently must not perform this pose. Even individuals with asthma and diarrhea must stay away from this pose.
5. Pavanamuktasana (Wind Relieving Pose)
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Pavanamuktasana helps in alleviating various gastric problems, including indigestion and constipation. Since your knees exert pressure on your tummy, holding the position for more than a minute may help in triggering the burning of fat in the region.
How To Do
Lie down in the supine position (face upwards) with your arms beside your body and feet stretched out, heels touching each other.
Bend your knees.
Take in a deep breath, and as you exhale, gradually bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Hold the knees properly in place by clasping your hands underneath the thighs.
Inhale again, and as you exhale, lift your head, allowing your chin to touch your knees.
Hold the position for 60 to 90 seconds, while breathing deeply.
Exhale slowly, and release your knees while allowing your head to rest on the floor. Bring your hands onto either side of your body, palms facing the ground.
Relax in Shavasana.
Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.
Pregnant women, people suffering from spinal problems, and people with blood pressure and heart issues must refrain from performing this pose.
6. Naukasana (Boat Pose)
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Naukasana is one of the most sought after yoga postures that will guarantee you a flatter belly with regular practice. While holding the posture for more than a minute helps in contracting the abdominal muscles, the posture, when done in a boat-like movement, may help in toning your abs.
How To Do
Lie down on the yoga mat in the supine position, legs stretched out, toes facing the ceiling, and palms resting on either side of your body facing the ground.
Inhale deeply. As you exhale, lift your body (the head, chest, and legs) from the ground.
Stretch out your arms so that they form a parallel line with your legs.
Your fingers should be in the same line as the toes. Gaze towards the toes.
As you hold the position, you should feel the abdominal muscles contracting.
Breathing normally, hold the posture for 30 to 60 seconds to start with.
Inhale, and then exhaling deeply, slowly relax and come back to the supine position.
Repeat this asana five times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.
Ensure your spine stays neutral without straining your neck.
Do not bend the knees. Keep them straight for a full abdominal contraction.
Variations
You can also perform Naukasana with your fists closed as if you are holding the oars of a boat.
Benefits
May strengthen the abdominal muscles and helps remove belly fat
May improve the health of digestive organs
May strengthen arms, thighs, and shoulders
Caution
People suffering from blood pressure issues, heart problems, diarrhea, headache, and insomnia must refrain from performing this pose. Also, pregnant and menstruating women should not practice this pose.
Fun Fact
Naukasana is not just excellent for burning belly fat, it also improves the health of organs in the abdomen like the pancreas, liver, and kidneys.
7. Ustrasana (Camel Pose)
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Ustrasana is normally done to counter the Naukasana pose. The backward stretch that you experience as you touch your ankles in this pose helps in toning the abdominal muscles. The tension experienced by your belly muscles during Naukasana will now be released, and at the same time, you will also enjoy a good stretch.
How To Do
Sit in Vajrasana.
Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
Your heels should make a perpendicular line with the ground.
Exhale deeply, and arch your back. Bring your hands behind your body, and try to hold your ankles, one by one.
Tilt your head behind and stretch backwards, until you experience a stretch in your belly.
Hold the posture for 20 to 30 seconds to begin with, working your way to 60 seconds, breathing normally.
Exhale and slowly relax.
Come back to Vajrasana.
Repeat this asana five times to begin with, working up to 30 times gradually.
Do not push your hips too far forward. Keep them over the knees.
Ensure the neck is aligned with the spine to prevent strain.
Variations
After you have attained the Ustrasana pose, instead of returning to Vajrasana, slowly drop your head back and stay that way. Ensure you practice this variation only after you have mastered the original Ustrasana pose.
Benefits
May strengthen the back muscles
Can improve posture
May treat fatigue, menstrual discomfort, and mild back pain
Caution
People who suffer from heart-related ailments, lower back or neck injury, and high blood pressure must not perform this pose. Individuals who have migraines and insomnia must also refrain from performing this pose.
8. Uttanpadasana (Raised Foot Pose)
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This pose helps in switching on the rectus abdominus and associated abdominals while working the hip and thigh regions as well. This pose helps to eliminate the flab that gets accumulated around your waist and hips during pregnancy.
How To Do
Lie down on the mat with your back on the floor, legs stretched out, and heels touching each other. Keep your hands on either side of your body, palms facing the ground.
Inhale deeply. Now, exhaling slowly, tilt your back while placing the head such that the ears are in line with the shoulders.
Do not move your hands from their initial position. Breathe normally.
Stretch to the maximum possible level, without hurting your back.
Inhaling deeply, raise your legs from the floor, making a 45-degree angle with the floor.
Hold the pose for 15 to 30 seconds, breathing normally. Slowly work to hold the posture for more than 60 seconds.
Exhale deeply, and straighten your legs so that they make a 90-degree angle with the floor. Breathing normally, hold the posture for 30 seconds.
Inhaling deeply, gradually bring your legs back to the initial position – the supine position.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
May improve the functioning of reproductive organs
May improve blood circulation
Caution
Individuals dealing with a muscle pull, those recovering from spinal injuries, and expecting mothers must avoid this pose if it is being done independently.
9. Marjariasana (Cow Cat Pose or Cat Pose)
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The forceful contraction experienced in the abdominal muscles while holding the posture helps in melting the fat, and thus, reduces the belly size. This pose is also beneficial in enhancing the flexibility of the spine.
How To Do
Sit in Vajrasana.
Breathing normally, rise from the position, and allow your body to come parallel to the floor such that your body rests on your knees and palms.
While the knees should be placed beneath your hips, the palms must go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out evenly.
Inhaling deeply, lift your head while pushing your back down, so that your body has a concave structure.
Expand the abdominal region as much as possible to suck in the maximum amount of air.
Holding your breath, maintain the posture for about 15 to 30 seconds.
Exhale deeply and lower the head, while arching your back upwards. Keep your buttocks and abdomen firm until you experience the contraction. Your head should be between your hands.
Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
Exhale and slowly come back to Vajrasana. Relax for 15 seconds.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to reduce belly fat.
Avoid overextending the lower back in the Cow pose.
Keep wrists aligned under shoulders to avoid strain.
Variations
Start by resting in the tabletop position (body resting on your knees and palms). Inhale, and as you do so, push your back down to attain a concave structure. As you exhale, instead of lowering your head, turn it to the left such that your eyes focus on your left hip. Repeat on the other side, keeping the rest of the steps as they are.
Benefits
May improve the sturdiness of the spinal column
May help correct your posture
May relieve tension in the lower back
Caution
If you are suffering from head injury, ensure that you keep your head in line with your torso as you perform this pose.
10. Bhujangasana (Cobra Pose)
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Give your abdomen a good stretch with this yoga asana. The regular practice of this asana aids in strengthening the back muscles, and hence, it is one of the most advised poses to alleviate post-partum back pain.
How To Do
Lie down on the mat in the prone position (with your chest facing down), legs slightly spaced out, and toes touching the floor.
Keep the hands on either side of the body, palms facing the floor.
Bring your palms beneath your shoulders.
Inhaling deeply, slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while keeping your buttocks firm.
Hold the position for 15 to 30 seconds, while breathing normally.
Take a deep breath and try to lift your body from the waist upward, bending backward as much as possible. Nevertheless, make sure that you are not hurting your back in the process.
Hold the posture for 30 to 60 seconds, breathing normally.
Exhale and slowly bring your body down – chest, neck, and forehead – to return to the prone position. Stretch your arms slowly to the front.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
Do not lift your chest too high too quickly. Progress gradually.
Keep elbows slightly bent to prevent straining the lower back.
Variations
After having attained the cobra pose, turn your head to the left and try to focus your eyes on your left heel. You can do the same on the other side as well.
Bend backward only till you experience the stretch on your abdomen, thighs, and the back. Please relax even if you experience slight pain while stretching. In such cases, you can do Ardha Bhujangasana.
Additionally, pregnant women, and individuals suffering from back injury and Carpal tunnel syndrome must not perform this pose.
11. Dhanurasana (Bow Pose)
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This pose does a wonderful job of toning your tummy. Along with offering a good stretch to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving your posture.
How To Do
Lie down in the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the floor.
Exhaling deeply, bend your knees upwards.
Lift your head and bend backward.
Bring your hands backward and try holding your ankles with your hands.
Support your body weight with your abdomen. Inhaling deeply, try to lift your knees higher.
Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds. Breathe normally while holding the posture.
Exhale and slowly relax, stretching out your body.
Repeat this asana 10 times to begin with, working up to 30 times gradually.
Ensure your knees stay hip-width apart to avoid undue pressure on the spine.
Do not hunch your shoulders; keep them relaxed and away from your ears.
Variations
The variation is called Parsva Dhanurasana. After you have attained the Dhanurasana pose, dip your right shoulder towards the floor, and roll over to your right side. Stay that way for about 20 seconds, before rolling back to the initial position. Repeat the same on your left side.
If you are a beginner, rolling to a side might initially be difficult. In such a case, you can practice rolling to the side without holding your ankles. Parsva Dhanurasana massages your abdominal organs.
Benefits
May improve posture
May stretch the back muscles and make them strong
May stimulate the neck and abdomen
Caution
People suffering from high blood pressure, hernia, and lower back or neck injury must refrain from performing this pose. Pregnant women or women in their menstrual cycle must not perform this pose.
12. Relax with Shavasana (Corpse Pose)
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You should allow your body to relax after a rigorous workout, and the Corpse Pose is the ideal asana.
How To Do
Lie down in the supine position.
Keep your feet together or stretched out, as per your comfort.
Allow your hands to rest on either side of the body.
Close your eyes.
Inhale and exhale deeply, allowing your body to relax completely.
You should lie down till your breathing becomes normal and your body is completely at peace.
One of its variations is called Vasisthasana or side plank. From the plank position, turn your body to the side and lift one arm straight up, balancing yourself on one hand and the edge of a foot.
Benefits
May strengthen core muscles
May tone the abdomen
May enhance posture
Caution
Pregnant women, people with back pain, and those who have had abdominal surgery recently should avoid this pose.
For beginners, these five easy and practical yoga poses can help build strength, flexibility, and mindfulness.
Mountain Pose (Tadasana): You can start your yoga session with this pose, as it encourages proper posture and alignment.
Downward-Facing Dog (Adho Mukha Svanasana): This pose stretches the entire body while improving flexibility and strength.
Child’s Pose (Balasana): This is a calming choice, as it promotes relaxation.
Cat-Cow Pose (Marjaryasana-Bitilasana): This pose promotes spinal flexibility and warms up the body, as it involves gentle movements.
Tree Pose (Vrksasana): This pose enhances balance and focus, making it an excellent choice for cultivating stability.
All these poses are practical, easy to do, and provide a solid foundation for further practice and help reduce belly fat.
Along with all these yoga poses for reducing belly fat, you should also concentrate on practicing healthy food habits. Plus, make sure that your body is getting adequate levels of sleep as studies have proven the negative impact of sleeplessness on your abdominal health.
According to Brandt Passalacqua, a yoga therapist, “If you’re not losing weight from doing yoga, you may need to look at your yoga routine and the poses you’re practicing to ensure that you’re getting enough regular exercise and targeting weight loss. But just as important, you should consider your diet, eating habits, and lifestyle, which could be hindering your weight loss.”
He adds, “Choosing to prioritize yoga or the gym will come down to each individual person’s unique needs. If you’re looking to tone your stomach muscles, especially in preparation for more extensive strength training at the gym, yoga can be a great place to start.”
Yoga also has some advantages over the gym, such as reducing stress, changing your mental state in order to facilitate changes in diet and lifestyle, and finding a better relationship with your mind, body, and food, all of which can support weight loss.”
Trivia
Practicing Yoga makes you aware of your mental and physical functions. In the long run, it helps sort your lifestyle and show targeted weight loss results.
Yoga Experts Tips To Reduce Belly Fat
Belly fat is most prevalent these days thanks to the unhealthy food habits, long sitting hours, stressful life and lack of exercise. Belly fat besides making you unattractive is also a heads- up for you to start taking your body seriously to avoid heart stroke, diabetes etc. So it’s important to for you to loose that extra flab but in a natural way!!
1. Eve Johnson
1. Look at your whole body, not just your belly. If you round your upper back – and almost anyone who uses a computer, cooks, or drives a car does – then your belly is likely to stick out. Practice backbends and chest opening poses to help stretch and strengthen your upper back, and watch your “belly fat” magically disappear. Try lying down for five minutes every day with a rolled blanket or a bolster under your upper chest, and your head supported on a yoga block or blanket so it doesn’t hang back.
2. Think about your pelvis as though it were a bowl of cherries. If you let the front of the bowl tip down toward the floor, the cherries (or in this case, your organs) fall out. When your organs drop and press against your abdominal muscles, they make them weaker. Instead, stand in Tadasana (mountain pose) and lift the front of your pelvic bowl, until the front and back of your pelvis are level. You’ll feel your organs move in and up, and your abdominal kick into gear. If you can do all of your standing poses without tipping your pelvis forward, you’ll be working your belly muscles in every pose.
3. Whenever you do specific abdominal poses, keep your stomach muscles flat and broad. You want to feel your belly moving down toward your spine, and out to the sides of your body. In each pose, work where you can hold good alignment for 30 seconds to a minute. Stay focused on how your stomach muscles are working, not on some ideal image of the pose. If your belly puffs up, and your lumbar spine lifts away from the floor, you’re wasting your time. To help you feel how your core muscles should work, use your breath. Draw the sides of your navel in and up on the inhalation, and widen your back on the exhalation. This exercise will help you feel that work, and will strengthen your abdominals at the same time.
1. Learn how to properly engage and strengthen your core muscles. Not only will you become much stronger, but your belly muscles will tone and look better.
2. Mix yoga with Pilates. These fusion classes are becoming very popular and are an incredible workout., particularly for the abdominal muscles.
3. Do one or two power yoga classes every week, to get your heart rate up, work hard and sweat!
1. Plank Pose – This pose is a total-body fat burner. If you only do one core exercise a day, hold this one for one minute (or more if you can!). Make sure you’re actively pulling your core up and in to activate your transversus abdominus (low core). If you feel your low back collapsing, don’t be afraid to lower your knees – you’ll still get the core benefits and you’ll be protecting your low back from injury.
2. Revolved Crescent Lunge – Incorporating twists into your routine will not only aid your digestion, they will also sculpt your oblique muscles. In revolved crescent lunge, you’re using your stabilizer muscles and your core to balance in your lower body while you wring out your digestive organs in your mid-section and trim your waistline.
3. Donkey Kicks – Rev up your metabolism and your heart rate with donkey kicks. Start in Downward Dog, bend your knees low to the ground, and then hop your legs up, eventually trying to stack your knees over your hips. You’ll feel like you’re prepping to jump into handstand. Repeat these kicks rapidly – the second your feet hit the ground, jump right back up – 25-50 times. This is a great, quick way to boost your energy too.
1. Your belly and its fat are a continuation of the tone of the rest of your body, in order to reduce your waistline, make sure to include all of your body parts in every move you make, simply isolating your abdominals will not get you the look you’re after.
2. Integrate more of your breathing muscles into your fitness and daily routines. Your breathing muscles are your innermost abdominal muscles. Activating them through deep concentrated breathing will add to your overall muscle tone and give you better coordination.
3. Add self-abdominal massage to help the tissues of your abdomen stay pliable and internally hydrated. Self-massage helps nutrients reach all of the tissues you are targeting and improves the removal of waste.
1. Practice sitting meditation regularly. Notice that belly and its fat as it moves up and down with your breath. Where does that belly fat come from? Ask yourself, “What am I eating that makes this belly fat? It it good or bad for my health? Maybe I should refrain from eating it from now on.”
2. Walk everyday. Move from your core, swing your arms, focus on your breathing and breathe deep down to the belly area. Ask yourself, “What am I holding on to around this belly and my third chakra area? Am I covering up and protecting myself from something with this belly fat? What emotions arise when I do this?
3. Stop drinking alcohol. Alcohol poisons the liver and dulls the immune system, slows metabolism and increases weight gain. Alcoholic beverages’ calories tend to gather around the belly and make fat. View life through a sober lens and engage with reality.
Along with practising yoga on regular basis having a well balanced meal, having lots of water, avoiding processed foods, drinking green tea and staying away from stress might help you to loose those bulges. Above all stay positive, happy and love your body!!!
Have you ever tried yoga to reduce belly fat? Do share which yoga asana worked for you!
Infographic: Tips To Reduce Belly Fat
Belly fat is a growing problem in people of all ages due to a lack of exercise and a sedentary lifestyle. However, a few lifestyle changes, some exercising, and certain yoga asanas can melt away that stubborn belly fat and help you stay fit. The following infographic lists a few tips you can follow in addition to the asanas listed above to get rid of belly fat. Check it out!
Illustration: StyleCraze Design Team
Performing yoga asanas to reduce belly fat targets the flab buildup in the abdomen along with toning and strengthening your core muscles. These also help correct your posture and ease back pains and menstrual cramps when done correctly. Naukasana, pavanamuktasana, surya namaskar, and tadasana are a few of the popular yoga asanas listed above that help you reduce belly fat, and add flexibility, and strength to your core area. Once your body gets comfortable with the regular asanas, you can also level up to the advanced variations to make them more challenging and effective for you. These are also great for improving wellness and mindfulness. We have also included few tips from noted yoga professionals to help you carry out these asanas more efficiently.
Learn five easy and effective yoga asanas to reduce belly fat and get a flat stomach. Follow this video to do the asanas correctly and tone and slim your waistline. Watch it now!
Frequently Asked Questions
How often should I practice yoga to reduce belly fat?
To reduce belly fat through yoga, it is recommended to practice at least 3 to 5 times a week. Combining yoga with a healthy diet and other forms of physical activity can help you see better results.
Can yoga alone help me lose weight?
Yoga can be a great tool for weight loss, but it is most effective when combined with other healthy habits, like a balanced diet and regular physical activity.
Can Kapalbhati reduce belly fat?
Yes, with consistent practice, Kapalbharati can be effective in reducing belly fat as it improves metabolism, gut health, and digestion.
How long will it take to lose weight with Vajrasana?
Vajrasaana strengthens your abdominal muscles and helps improve digestion. With regular practice, you can see visible weight loss in a few weeks.
Does Anulom vilom reduce belly fat?
Anulom vilom is a breathing-based yoga practice that helps detoxify fat cells and improve their metabolism. It may also be effective in reducing weight caused due to hormonal imbalances.
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study https://pubmed.ncbi.nlm.nih.gov/21977314/
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Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized.
Brandt PassalacquaC-IAYT, E-RYT500 Brandt Passalacqua, C-IAYT, E-RYT500, has 22 years of experience as a yoga therapist and is the director of Breathing Deeply Yoga Therapy. He has worked with thousands of clients and hundreds of students over his nearly two decades of experience.
Brandt Passalacqua, C-IAYT, E-RYT500, has 22 years of experience as a yoga therapist and is the director of Breathing Deeply Yoga Therapy. He has worked with thousands of clients and hundreds of students over his nearly two decades of experience.
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.
Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.
Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.
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