Skip to content
Home » Yoga Asana to Reduce Belly Fat

Yoga Asana to Reduce Belly Fat

  • by
Yoga to Reduce Belly Fat

Yoga for Belly Weight Loss

A poor lifestyle, poor eating habits, a lack of exercise, and excessive stress are all factors that contribute to belly fat accumulation. The bigger your stomach gets, the worse your troubles get. And there is no simple strategy for reducing abdominal fat that can be used in two or four days. However, by following the appropriate diet and exercising regularly, you can significantly reduce belly fat.

So now we’re going to show you some key yoga postures to decrease belly fat, which will not only help you lose fat, but will also keep you stress-free and away from other problems.

Yoga to Reduce Belly Fat

So, here’s some yoga for belly fat –

  • Tadasana is a yoga pose for losing abdominal fat.
  • Surya Namaskar Yoga to Lose Belly Fat
  • Padahastasana for a flabby stomach
  • Reduce abdominal fat with Paschimottanasana and Pawanmuktasana.
  • Naukasana for belly fat removal
  • Ustrasana for a flabby stomach
  • Uttanpadasana can help you lose belly fat.
  • Marjariasana for belly fat reduction
  • Bhujangasana reduces belly fat.
  • Dhanurasana for stomach reduction
  • Shavasana for weight loss

Tadasana is a yoga pose for losing abdominal fat.

Tadasana is a preparatory position. It increases blood circulation, which prepares the body for subsequent positions.

How to Perform Tadasana –

  • To begin, stand upright by interlocking your toes. Straighten your arms as well, and keep your palms in front of your body.
  • Bring both of your hands straight forward, then lift them above your head. Pull your hands as high as you can.
  • Try standing on your toes with your eyes staring up. Keep your feet on the ground and stare at the ground if you can’t stand on your toes.
  • Hold this position for 20 to 30 seconds, breathing normally.
  • Take a big breath in and exhale. Then, gradually return your feet to the earth.
  • Repeat this posture ten times, pausing for ten seconds before beginning again.

Read More: Yoga for Sciatica

Other variations of this asana –

You can perform this asana by changing the location of your shoulders as well. You can also bring your hands in front of each other to arrange them directly in front of each other.

The Advantages of Tadasana –

  • It makes you feel better.
  • The hips and abdomen are stabilised.
  • Thighs, knees, and ankles are strengthened.
  • Sciatica relief (pain that occurs in the groin, hips and outer part of the legs).

Caution –

People who suffer from high blood pressure, sleeplessness, or headaches should avoid this asana.

Surya Namaskar Yoga to Lose Belly Fat

Surya Namaskar is a sequence of 12 asanas. All of these asanas benefit the entire body. Leaning forward and backward causes a stretch in the body, while deep breathing eliminates toxins. Surya Namaskar in front of the sun every morning has numerous benefits. How to Perform Surya Namaskar

  • To begin, stand straight by linking both knees, open your chest wide, and relax your shoulders.
  • When inhaling, maintain both hands straight at your sides. Bring your hands in front of your chest and keep them in prayer position as you breath.
  • Inhale and move both hands upwards before stretching backwards.
  • Then exhale, bend forward, and lay your forehead on your knees.
  • Bend the left knee, step back with the right foot, and place the palms on the ground.
  • Then hold your breath and stretch your left leg. This is known as the Planck state.
  • Return to the ground and extend the spine outwards. Your knees, chest, and chin should also be on the ground.
  • Now, breathe and move your head rearward after lying upright.
  • After that, place your hands on the ground, exhale, and tilt your torso forward and outwards.
  • Inhale, then bring your left leg forward. Meanwhile, keep your elbows straight and your head back.
  • Bring your other leg forward and rest your head on your knee.
  • Then, stand tall and stretch your torso and arms backwards.
  • Then return to your previous condition.

The Advantages of Surya Namaskar –

From the brain to the feet, all areas of the body and internal organs benefit greatly from this state. Surya Namaskar on a daily basis will keep you energised.

Caution –

Surya Namaskar should not be performed by women during their periods. Women who are pregnant should see their doctor before performing this asana. This asana should not be performed by anyone who have spinal difficulties, excessive blood pressure, or cardiovascular disease.

Read More: Yoga for Depression

Padahastasana for a flabby stomach

When you lean forward, the lower portion of your abdomen presses, and the fat begins to burn. Thus, restricting the stomach aids in stomach toning.

Yoga to Reduce Belly Fat

Padahastasana – How to Do It

  • To begin, stand in Tadasana stance with both hands on either side of your body. Put your legs together.
  • Maintain a straight spine.
  • Take a deep breath and raise your hands.
  • Tilt your torso forward as you exhale.
  • Inhale and exhale deeply, then lean forward entirely.
  • Do not bend your knees and try to contact the ground with your hands. Those who have been practising this pose from the start can keep their hands on their ankles or toes.
  • Hold your breath for 60 to 90 seconds and stay in this position.
  • Now exhale, followed by a release of the claws, and return to Tadasana.
  • Repeat this asana ten times. After doing this technique twice, pause for ten seconds.

Other variations of this asana –

Padahastasana can be done in a variety of ways, including grasping your ankles, clasping your hands under your toes, or clutching your ankles or shins.

Padahastasana has several advantages.

  • It aids digestion and tones the abdominal muscles.
  • Wrist joint strength is increased.
  • Physically and mentally relaxes you.

Caution –

Uttanasana must be flawless before proceeding to Padahastasana. Additionally, persons with spinal disc problems should avoid performing this asana.

Paschimottanasana helps to flatten the stomach.

This asana activates the Manipura Chakra. The torso, thighs, and hips are stretched by bending forward in this asana. It is also good to those who suffer from stomach issues.

Paschimottanasana – How to Do It

  • First, sit in Padmasana or Sukhasana on the ground.
  • Maintain a straight waist and straight legs in front.
  • Then take a deep breath and straighten your hands.
  • The waistline should be straight. Exhale and lean towards your thighs. Then, move your hands to your toes.
  • Bend your knees and lower your head. Individuals who are fresh to this asana can only touch their ankles or thighs.
  • Bend your toes backwards after touching your toes once.
  • Maintain this posture for 60 to 90 seconds.
  • Then gradually raise the time to five minutes and then as much as possible.
  • Return to the previous state.
  • Repeat this asana ten times at first, then progressively increase.

Other variations of this asana –

Ardha Paschimottanasana is appropriate for those who are new to this stage. This asana is similar to the process described above. The distinction is that it can only lengthen one leg.

The Advantages of Paschimottanasana –

  • This alleviates tension.
  • It aids in the removal of belly fat.
  • Balances the menstrual cycle.

Caution –

This asana should not be performed by anyone who has a spinal disc condition or has had stomach surgery. If you have asthma or diarrhoea, you should avoid doing this asana.

Read More: Yoga for Piles

Pawanmuktasana for belly fat reduction

This asana relieves various gastrointestinal ailments, including indigestion and constipation. Because your knees apply pressure on your stomach in this position, hold it for more than a minute so that the fat in that area can be burned.

How to Perform Pawanmuktasana

  • First and foremost, sit up straight. Bring your two feet together.
  • Take a deep breath and exhale it. Then raise both legs up to your chest.
  • Hold the legs with your hands and press down on the stomach.
  • Continue to inhale and exhale while keeping your chin on the knee.
  • Hold this position for 60-90 seconds.
  • Exhale slowly and straighten your legs. And let the body be entirely free.
  • Shavasana allows you to relax.
  • Repeat this asana 7–10 times. Repeat the technique after a 15-second break.

Other variations of this asana –

Those who are new to yoga should start with just one leg in this position.

Pawanmuktasana has several advantages.

  • It helps to tone the waist and abdominal muscles.
  • It aids digestion and eliminates flatulence.
  • Leg and shoulder muscles are toned.

Caution –

Pregnant women, persons with spinal difficulties, and those with high blood pressure should not participate in this stage.

Naukasana for belly fat removal

This simple daily routine will assist you in losing tummy fat. Holding this position for more than a minute helps to build and tone the abdominal muscles.

How to Perform Naukasana –

  • First and foremost, sit up straight. Maintain a straight posture with your legs and hands by your sides.
  • Inhale and exhale, then slightly lift your torso and keep your hands in front of you.
  • Maintain the hands facing each other.
  • Raise your legs high as well.
  • Holding this position will cause you to feel pressure on your abdominal muscles.
  • Continue to breathe normally. And hold this position for 30 to 60 seconds.
  • Breathe in and out, then return to your previous condition.
  • If you’re new to this stage, start with five repetitions and progressively raise it. Take a 15-second break in between positions.

Other variations of this asana –

In this position, you can also close your fist.

The Advantages of Naukasana –

  • This strengthens the abdominal muscles and helps to get rid of belly fat.
  • The abdominal organs’ health improves.
  • It builds muscle in the shoulders, thighs, and hands.

Caution –

People who have high blood pressure, heart issues, diarrhoea, headaches, or insomnia should avoid this state. Women who are pregnant or on their cycle should also avoid this stance.

Read More: Yoga for Eczema

Ustrasana for a flabby stomach

This asana tones the abdominal muscles by reaching back and holding your ankles with your hands. The stretch provided by Naukasana will provide alleviation to your stomach.

How to Perform Ustrasana –

  • First, take a seat in Vajrasana.
  • Put your weight on the knee and completely straighten your torso.
  • Then, exhale and tilt your torso backwards, holding the ankles one at a time with your hands.
  • There will be strain on your abdominal muscles while performing this asana.
  • Hold this stance for 20 to 30 seconds at first, then gradually lengthen it. And continue to breathe normally.
  • Exhale and return to your previous state.
  • Do this asana five times at first, then progressively increase it.
  • Continue to rest for 15 seconds between postures.

Other variations of this asana –

Once you’ve reached this point, carefully move your head backwards and come to a complete halt.

Ustrasana has several advantages.

  • Waist muscles are powerful.
  • The situation is improving.
  • Fatigue, menstrual discomfort, and slight back pain are all managed.

Caution –

People with heart illness, back or neck injuries, or excessive blood pressure should avoid this stage. People who suffer from migraines or insomnia should also avoid this period.

Uttanpadasana can help you lose belly fat.

This simple exercise aids in the removal of fat from the lower belly, hips, and thighs. During pregnancy, this stance is highly effective for fat accumulation on the hips and waist.

How to Perform Uttanpadasana

  • First, sit up straight and keep your legs straight. Maintain both hands on the side of the body.
  • After that, take a deep breath and slowly raise both of your legs upwards. First and foremost, keep your feet at a
  • 45-degree angle. Maintain this position for 15 to 30 seconds.
  • Continue to breathe normally. Then boost your capacity.
  • Try slowly straightening the leg now.
  • Maintain this position for 30 seconds.
  • Then carefully return your feet to their original position.
  • Do this asana ten times at first, then progressively increase the number of repetitions.
  • After each process, take a 15-second break.

Other variations of this asana –

You can split your legs by elevating them in this stance while keeping your legs straight.

Uttanpadasana has the following advantages:

  • It is used to treat stomach problems such as acidity and constipation.
  • Back pain is relieved.
  • Improves the reproductive organ’s function.
  • Enhances blood circulation.

Caution –

This asana should not be performed by someone who is healing from a muscle strain or a spinal injury.

Read More: What Are The Benefits Of Yoga Teacher Training?

Marjariasana for belly fat reduction

This asana melts abdominal fat and lowers the size of the stomach. It also helps to make the simple spine more flexible.

How to Perform Margariasana –

  • First, get into Vajrasana.
  • Keep both hands straight and equal in front of you.
  • And keep your feet’s toes straight up.
  • Take a deep breath, then tilt your head back and bend your waist towards the ground.
  • Extend your stomach as far as you can.
  • Hold your breath for 15 to 30 seconds and hold this position.
  • Now exhale and raise your waist, keeping your head between your hands.
  • Breathe deeply and hold this position for 15 to 30 seconds. Increase this capacity gradually.
  • Exhale and then return to your previous state. Take a 15-second break.
  • Repeat this procedure ten times. Then continue to develop your abilities.
  • Rest for 15 seconds after completing each operation. This asana is excellent for losing tummy fat.

Other variations of this asana –

Push your waist backwards as you inhale in this position. When you exhale, instead of lowering your head, turn your gaze to the left side of your hip. Repeat the process from the other side. Follow the same procedure for the remaining steps.

Margariasana has several advantages.

It makes you feel better.
Provides support for the lower back.

Caution –

If you have a head injury, remember that your head should be the same size as your torso.

Yoga to Reduce Belly Fat

Bhujangasana reduces belly fat.

This asana will stretch your stomach. Daily practise of this asana will strengthen the muscles of the waist, and it is also quite good for decreasing back pain.

How to Perform Bhujangasana –

  • First, get down on your stomach. Keep your feet open and your toes grounded on the ground.
  • Lift your chest up and straighten your arms. Maintain a straight back and shoulders.
  • Take a deep breath and then try to slide your stomach backwards slowly.
  • This will put a pressure on your stomach.
  • Maintain this posture for 30 to 60 seconds.
  • Then exhale slowly and try to lower your chest, neck, and head. Then return to the previous state in the same manner.
  • Repeat this asana ten times.
  • Take a 15-second break between repetitions of the asana.

Other variations of this asana –

After completing this asana, put your attention on the heel of your left foot and repeat the process on the opposite side.

The Advantages of Bhujangasana –

  • This helps to tone the stomach.
  • Improves flexibility in the lower and middle thighs.
  • The waist and shoulders are very powerful.
  • Stress and weariness are eliminated.

Caution –

Roll back until your abdomen, thighs, and waist stretch. If you experience any pain during stretching, stop and relax. You can perform Ardha Bhujangasana in these situations. Pregnant women, those with back injuries, and people with carpal tunnel syndrome should also avoid this asana.

Read More: Is 500 Hour Yoga Teacher Training Worth It?

Dhanurasana for stomach reduction

This pose is excellent for toning your tummy. It stretches your tummy, waist, thighs, arms, and chest while also improving your posture.

How to Perform Dhanurasana –

  • First, get down on your stomach. Maintain your feet together and your hands by your sides.
  • Take a deep breath and slowly raise both your legs upwards, as well as your torso backwards.
  • Bend your legs slightly, then grab your ankles with both hands.
  • Hold this pose for 15 to 30 seconds. Then gradually increase the capacity. Continue to breathe normally.
  • Now exhale and return to your previous state.
  • Ten times through this asana.
  • Continue the technique, pausing for 15 seconds between each repetition.

Other variations of this asana –

This modification is known as Parasva Dhanurasana. After completing Dhanurasana, turn your right shoulder to the right and bring your entire body to the right side. Hold this position for 20 seconds. Repeat the technique on the opposite side.

It is difficult to turn right like this if you are fresh to this asana. In these situations, you turn to the opposite side without holding the ankles. The abdominal organs are massaged in Parsva Dhanurasana.

Dhanurasana has several advantages.

  • It helps with posture.
  • Stretches and strengthens the back muscles.
  • It energises the neck and abdomen.

Caution –

People with high blood pressure, hernias, and lower back or neck injuries should avoid this asana. This asana should not be performed by women while pregnant or on their period.

Shavasana for weight loss

After all of these asanas, it is critical that you relax your body, and Shavasana is a crucial asana for this.

How to Perform Shavasana –

  • First and foremost, lie comfortably on your back.
  • Join your feet and keep your hands by your sides.
  • Then, close your eyes.
  • Now take a deep breath and completely release and relax your body in this manner.
  • Lie down till your body has calmed down.

Other variations of this asana –

You can also do Shavasana in this manner. You can also execute shavasana by sitting comfortably on the floor while maintaining your feet on the wall or chair.

The Advantages of Shavasana –

  • It deeply relaxes your body, allowing the tissues to remain healthy and tension to be eased.
  • This asana also aids in the reduction of blood pressure, insomnia, and anxiety.

Read More: Yoga Teacher Training In Rishikesh