10 Best Yoga Poses to Lose Belly Fat

It might surprise a lot of people that even a person with flat abs may have some belly fat.

Some amount of belly fat is essential for proper cushioning of organs, but too much of it may invite a number of health related problems.

The fat accumulates either right under the skin or deep inside. It is this deep or ‘visceral’ fat that may be the bigger problem.

Too much of belly fat may trigger various diseases and health related problems such as high blood pressure, type 2 diabetes, heart diseases. It is reported that even certain types of cancers can occur due to excess belly fat.

Belly fat can be controlled by keeping in check these four factors: exercise, sleep, stress, and diet. The roots of yoga are associated with ancient India where people performed yoga as a method to attain mental peace, harmony and to maintain physical health.

10 Best Yoga Poses to Lose Belly Fat

10 Best Yoga Poses to Get Rid of Belly Fat

Here is a list of traditional yoga poses that can help reduce belly fat gradually and assist in weight loss.

1. Bhujangasana

Bhujangasana is a basic yogic asana. It is also known as the cobra pose.

How to perform Bhujangasana

  • Lie on the floor on your stomach such that your hands are on your sides and both toes touch each other.
  • Bring your hands to the front at shoulder level with your palms on the floor.
  • Now take a deep breath in and raise your head and trunk by placing the weight of your body on your palms by bending your hands at elbows.
  • Arch your neck backward such that your shoulders are firm and away from your ears.

Benefits: This asana helps in reducing belly fat and also strengthens your abs. It also helps in increasing the flexibility of your body.

Precautions: Avoid Bhujangasana if you are pregnant or have any back injury.

Here is the link to the video:

2. Warrior Lunge Twist

Warrior lunge twist is a very effective yogic pose to eliminate belly fat.

How to Perform Warrior Lunge Twist

  • Bring your hands in prayer pose.
  • Lunge your left leg forward and try to bend your left knee at almost 90% and keep your back leg straight.
  • Rotate the upper front of your body to the left.
  • Now lean your upper body towards your left leg and press your right elbow against your left thigh. Meanwhile, keep your spine long.
  • Turn your head and look upwards at the ceiling over your left shoulder.
  • Try to remain in this position till at least ten long breaths and repeat with the other side.

Benefits: Warrior lunge twist engages your abdominal muscles to remain in this posture. The twist position helps in achieving toned abs too.

Precautions: If you cannot look up towards ceiling then try to perform the pose by looking straight.

Here is the link to the video:

3. Dhanurasana

Dhanurasana is also known as the Bow Posture as the body takes the shape of a bow while performing this pose.

How to perform Dhanurasana

  • Lie on the floor on your stomach with your hands on your sides.
  • Bend your knees and try to reach your ankles with your arms and hold them.
  • Inhale and lift your head.
  • Try to hold this position for 15-30 seconds.
  • Exhale and come back to original position by relaxing your legs.

Benefits: This asana reduces belly fat by engaging abs muscles. It strengthens your core and also helps in improving your digestion.

Precautions: Do not perform Dhanurasana if you have hypertension, heart muscles or back injury.

Here is the link to the video:

4. Pavanamukhtasana

Pavanamukhtasana is also known as Wind Easing Posture.

How to perform Pavanamukhtasana:

  • 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 original position.
  • Repeat this pose five times.

Benefits: This pose helps in reducing belly fat by engaging them in holding the posture. It also helps in toning your abs, thighs, and back. It boosts the metabolism of your body.

Precautions: Do not perform this pose if you have high blood pressure, heart disease or back injury.

Here is the link to the video:

5. Lotus Hip Lift

Lotus Hip Lift is a variation of the Lotus Pose. It helps in eliminating belly fat.

How to perform Lotus Hip Lift:

  • Sit on the floor with crossed legs and rest your hands on floor outside your hips with your palms on the ground.
  • Tighten your abs and lift your hips few inches off the ground by pressing into your arms.
  • Hold this position for three seconds and then lower your hips back to the floor.

Benefits: This pose extensively engages your abs and thus help in reducing belly fat

Precautions: Avoid this exercise if you have a weak heart or any major injury.

Here is the link to the asana:

6. Paschimottanasana

It is also known as the seated forward bend. It is one of the basic Hatha yoga.

How to perform Paschimottanasana:

  • Begin with Sukahasana or Padmasana pose.
  • Stretch your legs in front with your feet pointing towards the ceiling.
  • Stretch your hands above your head keeping them straight and inhale deeply.
  • Bend forward from your thighs and exhale. Try to touch your toes with your hands. Bring your head to knees.
  • Hold your toes and try pulling them backward.
  • Hold your tummy in and try to stay in the position for 60 to 90 seconds.
  • Repeat the asana ten times in the beginning and slowly bring it to 25 times.

Benefits: It helps in reducing belly fat and toning your abs. It is also useful for people who suffer from digestive disorders.

Precautions: Avoid this asana if you have hypertension, heart disease or back injury.

Here is the link to the video:

7. Kumbhakasana

Kumbhakasana is also known as the plank pose. It is one the most simple yogic asana to get rid of belly fat.

How to perform Kumbhakasana:

  • Lie flat on your stomach on the floor.
  • Begin with your hands and knees underneath your arms and shoulders.
  • Take a push-up position by placing your hands beside your face and balancing your feet on the toes.
  • Raise your torso and hips into the air by supporting the upper body on your stretched hands which are perpendicular to the floor. Head facing downward and straighten the back.
  • Hold this position for one minute. Relax and repeat for few more times.

Benefits: This pose is very simple to perform, and it reduces belly fat. It also helps to get toned abs, back, shoulder and thighs.

Precautions: Avoid this pose if you have high blood pressure, heart disease or any back or shoulder injury.

Here is the link to the video:

8. Padahstasana

This asana is also known as the Standing Forward Bend, and it is one of the most common yogic asanas.

How to perform Padahastasana:

  • Begin with the Tadasana pose and keep your spine erect.
  • Inhale while you lift your hand upwards.
  • As you exhale, bend forward such that your body is parallel to the floor.
  • Take a deep breath and then exhale and bend forward completely.
  • Try to touch the floor with your palms straight on the floor and without bending your knees.
  • Hold your breath and stomach in and hold the position for 60 to 90 seconds.
  • Exhale and return to Tadasana pose.
  • Repeat the asana ten times.

Benefits: This asana helps in getting rid of belly fat as it compresses the abdomen and thus results in burning fat. It stretches the spine and also improves digestion.

Precautions: Avoid this pose if you have high blood pressure, heart disease or back injury.

Here is the link to the video:

9. Naukasana

Naukasana is also known as the pontoon posture. It is a very effective yogic asana to reduce belly fat.

How to perform Naukasana

  • Lie on the floor on your back with your arms at your sides.
  • Inhale while you raise your legs as high as you can such that your legs are straight and toes and feet are stretched.
  • Lift your arms at around 45˚ with your body.
  • Remain in this pose and breathe.
  • Exhale and release the posture.
  • Repeat this pose for five times.

Benefits: This pose helps reduce belly fat. It strengthens abs, legs and back muscles.

Precautions: Avoid this pose if you have hypertension or heart disease.

Here is the link to the video:

10. Uttanpadasana

Uttanpadasana is also known as Raised foot pose and is effectively used in getting rid of belly fat.

How to perform Uttanpadasana:

  • Begin with Shavasana pose with your heels touching each other and arms on your sides.
  • Inhale while you raise your legs from the floor, making a 45-degree angle with the floor.
  • Hold the pose for 15 to 30 seconds.
  • Exhale and lift your legs such that they make a 90-degree angle with the floor. Hold this posture for 30 seconds.
  • Slowly bring your legs back to the supine position.
  • Repeat this asana ten times and gradually increase the number to 30 times.
  • Make sure you relax for 15 seconds after each repetition.

Benefits: This pose helps in reducing belly fat very effectively. It is one of the best poses to get rid of fat around your hips and waist during pregnancy.

Precautions: Do not perform Uttanpadasana if you have high blood pressure, heart disease or ulcer.

Here is the link to the video:

Conclusion

Yoga is a mind-body practice that finds its origin in India. Yoga brings your body in perfect balance and improves overall health.

Performing 2-3 of the traditional yoga poses listed above daily can help reduce belly fat and improve metabolic health. Yoga practiced regularly can help achieve your weight loss goals.

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