7 Yoga Poses to reduce Belly Fat

7 Yoga Poses to reduce Belly Fat
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Yoga means to unite the mind, body and the spirit.

It not only burns calories and tone your muscles but is a complete mind-body workout. Yoga is a combination of stretching poses and meditation.

What gives rise to the flabby tummy – a flawed lifestyle, unhealthy eating habits, no exercise, and extreme level of stress?

The wider is your abdomen, the higher is the risk level. If you want to get rid of that belly fat, there is no shortcut for it. It is only the proper exercise routine in combination with healthy diet that will help you get rid of the abdominal fat.

Here yoga comes into play. Apart from decreasing the belly fat, it brings your mind and body in control.

Belly fat is one of the most difficult areas on the body to eliminate fat from. At times it could be the first thing that someone notices about you when you meet him or her for the first time. So it can make you conscious and in turn has an effect on your bodily health. The excess of belly fat is linked to Type 2 diabetes, heart diseases, and even types of cancer. It is one of the most dangerous body areas to keep fat stored. Hence you need to get rid of it.

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Yoga poses have been popular over the years and many people have confirmed to its effects as it has helped thousands of obese people in shedding belly fat. There are many yoga poses that can help in reducing your belly fat. Out of those some of them mentioned below have proved to be most effective. Any healthy person can try these out!

Best Yoga poses to burn belly fat

1. Bhujangasana or Cobra pose

The Cobra pose is a yoga pose which helps in strengthening the abdominal muscles and reducing the belly pooch. This pose strengthens the back, abdomen and has an effect on the whole upper body. Apart from that it also makes the spine supple and strong.

Bhujangasana Yoga

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How to do Bhujangasana

To do this yoga pose you need to lie down on your belly with legs stretched and lay your palms underneath the shoulder and your toes touching the floor. Raise your chest up bending backwards, while you inhale, like a cobra ready to attack with its head raised. Hold onto the pose for 20 to 30 seconds. Then as you exhale, bring your whole body down to the level. Repeat the pose for 5 times and relax for 10 seconds after every round. If, you are suffering from any back problem or injury or if you are pregnant don’t do this asana.

It not only burns calories and tone your muscles but is a complete mind-body workout. Click To Tweet

2. Dhanurasana or Bow pose

If you are looking for ways to strengthen your abdominal core then Bow pose is the best yoga pose for you. In order to benefit from this pose, rock back and forth while holding it. It gives the abdomen a kind of massage and also activates your digestion system. Dhanurasana stretches the whole body.

Dhanurasana Yoga

Image Credits: theyogasanctuary.biz

How to do Dhanurasana

Lie down on your belly with your legs stretched together and your arms placed on either side. Bend your knees and hold your ankles. Lift your head and bend backwards as you inhale. Try to lift your legs as high as possible. Hold the pose for 20 to 30 seconds. Then as you exhale, bring your body back to the level. Repeat it for 5 times and relax for 10 seconds after every round.

3. Naukasana or Boat pose

This yoga pose will help you in getting a flat stomach. It is also superb for those who want to get rid of that extra fat around their waist. It also helps to strengthen the back and leg muscles and gives you toned arms and legs.

Naukasana Yoga

Image Credits: indianyogaasanas.in

How to do Naukasana

Lie down with your legs stretched together and your arms on the sides facing down. Raise your legs without bending the knees, as you inhale. Stretch your foot and toes outward while raising your legs as high as you can. Raise your arms and try to reach your toes. Try to keep your body at 45 degrees angle for a minimum of 15 seconds. Release yourself as you exhale. Repeat it for 5 times and relax for 10 seconds after every round.

4. Kumbhakasana or Plank pose

This is the one of the simplest and yet most effectual yoga poses to reduce your belly fat in a very short time. Apart from reducing your belly it also strengthens and tones your arms, shoulders, back, buttocks and thighs.

Kumbhakasana Yoga

Image Credits: hindutva.info

How to do Kumbhakasana

Begin by lying flat with your arms near your face. Your toes should be set to push you up. Now lift your buttocks up in the air with the help of your palms and toes, while inhaling. Hold onto this position as long as you can. Then while exhaling, lower your back and get back to the original position. Repeat it for 5 times and relax for 10 seconds after every round.

5. Pavanamukthasana or Wind relieving pose

It is one of the best yoga poses for the tummy fat.  It also increases metabolism and helps in relieving lower back pain. This asana tones the hip and thighs muscles.

Pavanamukthasana yoga

Image Credits: healthyfoodhouse.com

How to do Pavanamukthasana

Lie down with your arms on either side. Your feet should be stretched and heels touching. Bend your knees and bring them towards your chest. Your thighs should exert pressure on your abdomen. Clasp your hands underneath the thighs. Lift your head and let your chin touch the knees. Hold the pose for 60 to 90 seconds. Then slowly exhale and release your knees. Come back to the original position. Repeat it for 5 times and relax for 10 seconds after every round.

6. Ushtrasana or Camel pose

The camel pose is just the opposite of the boat pose.  It will help you tone your abdominal muscles. It also gives your body strength and flexibility. The pressure that you must have experienced in your body after doing the Naukasana will be eased by Ushtrasana.

Ushtrasana Yoga

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How to do Ushtrasana

Kneel down and keep your hands on your hips. Make sure that your knees are in line with your shoulders and the sole of your feet is facing the ceiling. Now bend your back towards the feet and moving your hands behind the body, try holding your ankles. Move your head also backwards till you feel a stretch in your belly. Hold onto this pose for 20 to 30 seconds if you are a beginner and then for a minute. Now exhale and release yourself to the original position.

7. Marjariasana or Cat pose

This is a very easy yoga pose that will help in reducing the belly fat by contracting the abdominal muscles. Apart from melting the fat in your abdominal area, this asana will also improve the flexibility of your spine.


Image Credits: wellnesspourtous.com

How to do Marjariasana

Sit on your knees and then raise your body in such a way that it is parallel to the floor. Your body weight should rest on your knees and palms. The knees should be spaced so that your body weight is equally distributed on both the knees. Keep a straight head pose.  Lift your head in a way that your body takes a concave structure. Push your back down and lift your head. Tighten up your buttocks and abdomen to feel the contraction. Hold onto this yoga pose for 20 to 30 seconds initially and then keep it for a minute. Exhale and come back to the original position. Practice this 10 times in a day as a beginner and then work it up to 30 times a day.

Yoga creates a sense of well being. To boost your metabolism and get a flat tummy, do these yoga poses in the morning.

A word of Caution:

All exercises are not suitable for everyone. If you are pregnant, have any injury or undergone a surgery recently, don’t practice these poses.


Comments (10)

  • Hi Sonal,

    Wonderful post about the ancient wisdom of Yoga poses to get a toned body. Recently I have also joined a Yoga program and I feel lot of vitality in my body, I am slowly advancing to some of the Asanas you have mentioned. Yes, it is better to do perform the Asanas under the guidance of a qualified trainer.

    Have a great day ahead!
    Sarika recently posted…What are the Three Stages of PregnancyMy Profile

    • Author

      Hi Sarika

      Thanks for your wonderful feedback. Yoga does give us a toned and slim body. Its just that people nowadays don’t have patience and want quick results. some of these yoga poses are really easy and I myself do them. It also gives us a lot of relaxation.

      All the best for your Yoga program.

      Have a nice day!

  • Hi Sonal,

    I just want to offer some encouragement to the overweight and out-of-shape and maybe older folks like me who think they can’t do these poses.

    It’s true they may not be able to do them as described, but they can still do them in modified forms. I know because that’s what I do!

    In fact, I was pleasantly surprised to see that I do most of the ones on your list!

    Some of them are easier to do like the Cobra and Cat, and I’m no where up to Planking yet, but I do simpler variations of the others. All someone needs to do is to try and do what they can and let their trying help them progress.

    I do my practice first thing in the morning – slowly and gently – as a way to ease my way into the day and make it less stressful.

    It’s a great way to start your day!

    • Author

      Hi Quinn

      Wonderful to see you here.Its great that you have been doing these poses. You are a source of inspiration to people who think that they cant do it.

      You are very true that some of these poses are really easy, while others can be done in a modified form. Its true that trying leads to success.

      Yoga does give you a lot of relaxation and makes your day stress-free. Keep encouraging everyone Quinn!

      Keep writing in.

      Have a nice day!

  • I’ve never done Yoga, but reading your post makes me want to try the Plank pose and the Wind-relieving pose. The Plank seems close to a pushup. Those ancients maintained good health without modern expensive exercise machines.

    It’s sad that so many people, myself too, are overweight when a few poses and good diet could help us.

    • Author

      Hi Terrence

      Thanks for visiting my blog and sharing your views. Its true that earlier people used to maintain health without going to the gym and using those machines. Yoga is an ancient art and is popular till date. These poses are very simple to do. Yes the Plank pose is quite similar to pushups.

      Some exercise and healthy eating is the best way to maintain your health.

      Keep writing in

      Have a nice day!

  • Hi, Sonal
    I am firm believer of the benefits of yoga for our physical and mind well beings.

    The 7 yoga are the most popular because of the ease of implement. I love the wind relieving pose and the cat pose the most.

    Good post with nice information and pics, Sonal.

    Thanks for sharing!

    – Stella Chiu
    stellachiu recently posted…Are Healing Miracles Real?My Profile

    • Author

      Hi Stella

      Yoga is beneficial both for our body as well as mind.

      These yoga poses are very simple and effective and anyone can do them with little practice. Cat pose is really great.

      Keep writing in

      Have a nice day!

  • Hi Sonal,

    My husband and I used to go to yoga classes which we enjoyed. I still do some yoga stretches to help keep me supple as I get older although I could not do some of those that you show as my spine is still a bit stiff.

    Reading your article reminds me that I should do more even though I don’t have any belly fat to get rid of. It’s certainly has a lot of benefits.
    Sandy recently posted…Delicious Detox Recipes That Fill You UpMy Profile

    • Author

      Hi Sandy

      Yoga is really good for the body as well as the mind as it relieves the stress. Absolutely some of these yoga poses are not for the ones who have back problem. But there are always other that you can try.

      True, yoga is an ancient art with many benefits.

      Keep writing in

      Have a nice day!

Comments are closed.