You can use yoga poses to reduce belly fat by developing the correct metabolic process.
This kind of exercise will not only burn off calories but will also help tone your muscles and give you better flexibility.
So, do you want to know what are the most effective yoga poses/asanas to lose belly fat?
Belly fat is very difficult to burn and is the most stubborn type of fat on your body.
You can use yoga poses to reduce belly fat by developing the correct metabolic process.
This kind of exercise will not only burn off calories but will also help tone your muscles and give you better flexibility.
So, do you want to know what are the most effective yoga poses/asanas to lose belly fat?
Keep reading on, please.
Not all exercises are suitable for everyone, so you should take into account your physical and medical state.
1.Tadasana (Mountain Pose)
This is an ideal warm-up pose.
it improves blood circulation and allows your body to get ready for the other poses.
It is one of the best yoga practices for reducing belly fat and improving posture too.
Here’s how you can do it:
● Stand with your feet flat, heels slightly spread out.
● Stretch your hands to the front and bring your palms closer to each other. Inhale and stretch your spin. Raise your folded up above your head and stretch as much as you can.
● Try to lift your ankles while stretching and stand on your toes. Stare at the ceiling, breathe in and out. Hold this pose for 20-30 seconds and inhale and while exhaling slowly relax and bring your feet back to the floor.
● Repeat this at least 10 times and increase the time slowly.
2. Bhujangasana (Cobra Pose)
Give your abdomen a good stretch with this yoga asana.
Regular practice of this asana can help in strengthening the back muscles and very effective in reducing belly fat.
Caution: Do not perform if you are pregnant or suffer from back injury and carpal tunnel syndrome.
Here’s how you can do it:
● Lie down with your chest facing down, legs slightly apart and toes touching the floor. Keep your hands on either side of the body with palms facing the floor.
● Bring the palms beneath your shoulders. Inhale deeply and slowly lift your chest and head off the floor. Fix your gaze to the ceiling. Tuck your pubis towards your navel and keep your buttocks firm.
3. Balasna (Child Pose)
Everyone needs a good resting pose.
Balasana also known as child’s pose, is a gentle resting pose.
The child pose is the best to calm your body after a rigorous session.
It will stretches the hips, thighs, and legs while calming the mind and relieving stress and tension.
Here’s how you can do it:
● Sit on your knees, heels slightly apart and your buttocks nearly touching the floor. Keep your hand on your knees and keep your spine erect.
● Inhale and slowly stretch your arms upwards, exhale and slowly bend forward touching your palms and forehead on the floor.
● Stay there for some time. Breathe normally and keep your tummy tucked in.
● Inhale and slowly come up. Exhale and relax to the initial position.
4. Vrikshasana (Tree Pose)
Another excellent pose for losing belly fat in the back is called Vrikshasana. This asana is also known as the tree pose.
The tree pose is an awesome standing balance for beginners to work on to gain focus and clarity.
The asana strengthens your core while you stretch and standstill. Keep your core intact as this boosts the toning of the abdominal muscles.
Here’s how you can do it:
● Start with your feet together and place your right foot on your inner left upper thigh. Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
● Hold and breathe for 8-10 breaths then change sides. Make sure you don’t lean into the standing leg and keep your core engaged and shoulders relaxed.
5. Trikonasana (Triangle pose)
The trikonasana helps to improve digestion and reduces the fat deposit from the belly.
The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings.
Though this pose does not make your muscles shake as others do, it does give you the benefit that other asanas do.
Here’s how you can do it:
● Stand straight with your feet wide apart and hands straight parallel to the ground.
● Now bend on your left side and try to touch your left foot with your left hand.
● Stay in this position for 10-20 seconds and repeat with the other side.
6. Naukasana (Boat Pose)
Here is another pose of yoga to reduce belly fat namely Naukasana.
This is one of the most sought-after yoga postures that work fabulously on your side and front tummy muscles and strengthens your core.
How to do this pose:
● Lie on the back with the knees bent.
● On the inhale, lift the upper body and the legs into the air.
● Use the core to lift and reach the hands toward the bent knees.
● To increase the difficulty of the pose, the legs can be perfectly straight with the toes pointed toward the ceiling and the arms
● Hold the pose for a few breaths.
● When ready, come down to the back on the exhale.
7. Ustrasana (Camel Pose)
This yoga pose aids in reducing that stubborn belly fat.
The camel pose is carried out in such a way that while performing this pose, you are to touch your ankles until you experience some contractions in your abdomen.
The tension experienced by your belly muscles during the exercise will now be released, and at the same time, you will also enjoy a good stretch.
How to do this pose:
● Kneel on the floor with your knees hip-width and your thighs straight and perpendicular to the floor.
● Rest your hands on the top of your buttocks, fingers pointing downwards, and slightly arch your back inwards.
● Slowly lean back and touch and then hold your heels with your hands.
● Straighten the spine but don’t strain your neck.
8. Dhanurasana (Bow Pose)
Although seemingly easy, this asana is best for burning belly fat.
Maintaining this posture for an extended period works best on the whole abdominal region.
It regulates the body’s metabolic process and helps with obesity, solves weight issues, and finally aids in getting a flatter stomach.
How to do this pose:
● Lie down on the floor with your face down.
● Bend your knees and hold your feet with your hands.
● Inhale and lift up both your hands and feet, also raising your thighs and chest at the same time.
● Hold this pose for up to 30 seconds, gradually increasing to 90 seconds.
● Release with an exhalation.
9. Pavanamuktasana (Wind Relieving Pose)
The wind relieving pose is also a good pose for reducing belly fat.
This form of yoga exercise exerts pressure on your belly area leading you to reduce belly fat from the area.
It also helps in toning your abs, thighs, and back. It boosts the metabolism of your body.
The wind relieving pose helps in alleviating various gastric problems, which includes indigestion and constipation.
How to do this pose:
● Lie on your back with your arms at your sides and legs stretched out such that your heels touch each other.
● Exhale while you bring your knees near to your chest by bending them.
● Clasp your hands underneath your thighs to hold your knees in place.
● Take deep breaths and hold this posture for 60-90 seconds.
● Exhale and return to the original position.
● Repeat this pose five times.
10. Setu Bandhasana (Bridge Pose)
Yoga for burn belly fat also includes the bridge pose in its inventory.
In this asana, you will feel the stretch in your torso region, which aids in the reduction in belly fat.
It is also great for pain relief in your lower back area.
How to do this pose:
● Lie down on your back.
● This time your body extremes, the neck, and the toes remain on the ground as you create a plank with your body.
● The shoulder takes a little pressure as you lift your body whilst keeping your toes glued to the ground.
● Rest your hands beside you or use it as a gripper for your toes to maintain balance.
11. Surya Namaskar (Sun Salutation)
Surya Namaskar is a set of yoga asanas for belly fat loss.
It also improves flexibility thereby helping you practice efficiently.
It is the best Yoga to reduce belly fat in 1 week.
How to do this pose:
● Follow the instructions of each of the asanas.
● Begin slowly, by five rounds, raising the counts slowly above time.
● Increase the count to 12-13 rounds, depending on the feasibility.
12. Kumbhakasana (Plank Pose)
This asana is popularly known as the plank pose.
It is one the most simple yogic asana to get rid of belly fat.
As simple as it looks, its benefits are immense.
It is only when you are in the pose that you start to feel its intensity on your abdominal muscles.
How to do this pose:
● Take a deep breath and come on the plank pose, exhale and inhale.
● Stay still for about 1-2 minutes.
13. Padahastasana (Standing Forward Bend)
This is another yoga pose. It is very effective in reducing belly fat.
This pose will exert a lot of pressure on your belly fat and significantly help in its reduction.
How to do this pose:
● You first need to start by taking a deep breath and then bend your body forward in slow motion.
● After you have bent, you need to touch your feet with your hands in such a way that your nose touches your knees as well.
● Hold this pose for some time.
14. Warrior Twist Pose:
Warrior twist pose is a very effective yogic pose to eliminate belly fat.
It twists your abdominal muscles and strengthens your back and thighs.
It also helps in burning the fat cells around your belly.
How to do this pose:
● Form the warrior pose where one of your limbs placed in front of the other creates a tug in between, the limb behind stretched at the back.
● Now instead of tilting back, this time twist your upper body to one side possibly to the max.
● Your arms can be kept folded in front of your chest to aid the twist.
● Stay in this position for about 5 breaths so that your core is engaged.
15. Shavasana (Corpse Pose)
You should allow your body to relax after a rigorous workout, and the Corpse Pose is the ideal asana.
It helps you attain a deep, meditative state of rest, which can aid in the repair of tissues and stress relief.
How to do this pose:
● 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.
In conclusion, yoga asanas can be very helpful for those who want to lose belly fat.
It is a combination of exercise and stretching. By stretching, you not only improve your flexibility but also improve your endurance.
And by doing proper exercises, you not only get fit but you also reduce your stress levels and enjoy a healthy diet.
So, if you are serious about losing belly fat then you should try practicing these yoga asanas seriously and persist in your exercise regimen.
It is important to know that If you do not incorporate a healthy diet into your lifestyle then all of the yoga poses you do will be useless.
