Get your muffin top under control all while flexing and targeting your core muscles.
If you are looking to lose belly fat, then incorporating some yoga asanas into your routine may help. They may help target the flab in the abdomen area, burn calories, make your muscles more flexible, and may improve metabolism . Belly fat occurs due to age, genetics, an unhealthy lifestyle, poor eating habits, not working out regularly, and stress . 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!
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.
Strengthens core muscles: Yoga poses target your core muscles, helping to tone and firm your abdominal area over time.
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.
Improves digestion: Poses like twisting asanas and forward bends help improve digestion and prevent bloating, contributing to a flatter stomach.
Promotes mindfulness: Yoga encourages mindfulness, which can help you make healthier eating choices and avoid overeating, a key factor in managing belly fat.
So, which asanas help reduce belly fat? We’ll read about those in the next section.
Yoga Asanas To Reduce Belly Fat
- Tadasana (Mountain Pose)
- Surya Namaskar (Sun Salutation)
- Padahastasana (Standing Forward Bend)
- Paschimottanasana (Seated Forward Bend)
- Pavanamuktasana (Wind Relieving Pose)
- Naukasana (Boat Pose)
- Ustrasana (Camel Pose)
- Uttanpadasana (Raised Foot Pose)
- Marjariasana (Cow Cat Pose or Cat Pose)
- Bhujangasana (Cobra Pose)
- Shavasana (Corpse Pose)
1. Tadasana (Mountain Pose)
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.
Benefits
- May improve your posture
- May firm the abdomen and buttocks
- May strengthen thighs, knees, and ankles
- 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)
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.
- Bring your left leg forward and inhale deeply.
- Stretch back from the waist.
- Return to the initial position.
Common Mistakes To Avoid
- 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)
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.
Common Mistakes To Avoid
- Avoid rounding your back; hinge at your hips.
- 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)
Paschimottanasana is one of the basic poses of Hatha Yoga, and it helps stimulate the center of your solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings , 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.
Common Mistakes To Avoid
- 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.
Benefits
- May relieve stress
- Udyankriya mannerisms are learnt here.
- May balance menstrual cycles
Caution
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)
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.
Common Mistakes To Avoid
- Ensure your lower back stays pressed to the mat.
- Avoid holding tension in your neck and shoulders.
- Do not lift your hips too much off the ground.
Variations
Those who are new to yoga can practice the pose with a single leg bent and the other leg straight.
Benefits
- May strengthen the back and abdominal muscles
- May help in digestion and release of gas
- May tone the muscles in the legs and arms
Caution
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)
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.
Common Mistakes To Avoid
- Keep the chest open.
- 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.
7. Ustrasana (Camel Pose)
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.
- Relax for 15 seconds after each repetition.
Common Mistakes To Avoid
- Avoid collapsing into your lower back.
- 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)
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.
- Relax for 15 seconds after each repetition.
Common Mistakes To Avoid
- Avoid arching your lower back. Press it into the mat.
- Do not lift the legs too high. Keep the angle consistent.
- Engage your core to protect the lower back.
Variations
Urdhva Prasarita Padasana, where instead of keeping your legs straight and close to each other, you separate them in the air.
Benefits
- May treat stomach-related ailments like acidity and constipation
- May cure back pain
- 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)
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.
Common Mistakes To Avoid
- 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)
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.
- Relax for 15 seconds after each repetition.
Common Mistakes To Avoid
- 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.
Benefits
- May tone the abdomen
- May improve flexibility of the middle and upper back
- May strengthen the shoulders and the back
- May reduce stress and fatigue
Caution
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)
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.
- Relax for 15 seconds after each repetition.
Common Mistakes To Avoid
- Avoid straining the lower back by over-lifting.
- 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)
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.
Common Mistakes To Avoid
- Tensing muscles instead of fully relaxing.
- Letting the mind wander or falling asleep.
- Breathing shallowly instead of deeply.
Variations
You can also practice Shavasana by resting your legs on a wall or chair, or simply bending your knees, placing your feet on the floor.
Benefits
- May help you attain a deep, meditative state of rest, which can aid in the repair of tissues and stress relief
- May help reduce blood pressure, insomnia, and anxiety
13. Santolanasana (Plank Pose)
This is an effective yoga pose to improve core strength and balance. It engages abdominal muscles and improves posture and stability.
How To Do
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and keep your back flat.
- Hold the pose for 15-30 seconds initially, gradually working up to 60–90 seconds. Maintain normal breathing.
- Exhale and gently lower yourself to the mat to relax.
Common Mistakes To Avoid
- Letting hips sag or lift too high.
- Shrugging shoulders up towards ears.
- Forgetting to engage the core and breathe.
Variations
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.
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.”