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18 Best Yoga Asanas To Reduce Belly Fat

HEALTH & WELLNESS

18 Best Yoga Asanas To Reduce Belly Fat

Of all the fat that is accumulated in your body, belly fat is most stubborn to shed. Let us resort to the Yoga, the ancient Indian practice that focuses on exercise, diet, breathing, relaxation, and meditation, for healthier living. There are numerous yoga asanas that aid in your endeavor to shed your belly fat. Let’s look at the best asanas in yoga to reduce belly fat with pictures one by one and get to know how to work them.

Yoga Poses for Belly Fat:

Here are the 18 best yoga poses to reduce belly fat.

1. Dhanurasana:

Yoga to Reduce Belly Fat

This asana, also known as bow posture, is a combination of salabha asana and bhujanga asana. Its practice yields benefits including managing your blood sugar levels and menstrual Disorders. Moreover, it is a popular pose in yoga to reduce belly fat.

How To Do:

  • Lie down with your back facing up.
  • Exhaling, slowly fold your legs backward by bending your knees.
  • Inhaling, stretch your hands back to hold either your ankles or toes and pull up your ankles and thighs towards your raised head and chest.
  • Look upward and hold this position for at least 5 to 10 seconds.
  • To come back, let go of your ankles or toes and bring yourself to the initial position. Inhale and exhale correctly through the asana.

Limitation: Do not practice this asana if you have the following health issues –

  • Hypertension
  • Hernia
  • Weak Heart
  • Appendicitis
  • Peptic ulcer
  • Slipped disc
  • Spondylitis.

2. Konasana 2:

Yoga for Tummy Fat

Konasana is the angle pose that has 2 variants. This asana is practiced to promote the health of your internal organs. To facilitate the burning of belly fat the second variant of this asana is practiced. In addition to reducing your waistline, this asana also improves your digestion, blood circulation, and nervous system stimulation.

How To Do:

  • Stand straight with your hands to your sides and legs parallel to each other. Look ahead and have your chin drawn in.
  • Breathe in and bend your upper body to the right, above the waist.
  • Ensure that your hips and legs stay still while you keep your left arm close to your head.
  • Ensure that your head, neck, and chest, are perpendicular to your base.
  • The above-listed steps must be completed within 3 seconds while inhaling and hold the position for at least 6 seconds.
  • Thereafter, bring yourself back to your initial position while exhaling and repeat the sequence with the other arm.

Limitations: If you suffer from spine or back issues, arthritis, hypertension, or heart problems, this asana is not for you. Also, pregnant women in their 2nd or 3rd trimester must refrain from practicing this asana.

3. Trikonasana:

Yoga to Reduce Stomach

Trikonasana is the triangle pose that stretches your muscles, improves the flexibility of your spine in addition to burning belly fat. It is also practiced to relieve pain in the back and neck.

How To Do:

  • Stand straight with your feet together and hands to your sides.
  • Spread your legs 2 feet apart and stretch your arms sideways to reach shoulder level.
  • Bend your waist and place your left hand on your left foot while your right hand is stretched out upwards.
  • Breathe normally and hold this position for at least 10 seconds.
  • Release by lifting your left palm and bringing yourself back to the initial position.
  • Repeat with your right hand.

Limitation: If you have back issues and associated pain, refrain from practicing this asana.

4. Padmasana:

This is a meditative asana with a posture that appears like a lotus. In stomach asanas, it is the best asana. This asana is performed while sitting and is known to enhance memory, improve digestion, and relax your mind.

How To Do:

  • Sit on the floor comfortably and bend the right leg to place it over the right foot as close to the pelvic region as you can.
  • Do the same with the left leg and ensure that the soles of both feet are facing upward.
  • Place hands on your knees with your palms facing up and touch both your thumbs to your index fingers.
  • Relax your body and breathe slowly while holding this position.

Limitation: If you are suffering from a knee injury or sciatica, keep yourself from this asana.

5. Vakrasana:

Yoga Pose for Weight Loss Belly

Vakrasana is a simple half spinal twist pose that helps in improving your digestion, improves flexibility, and most importantly best yoga pose for belly fat. This is a good pose for you if you are just getting started with yoga. Like the lotus pose, Vakrasana is also a sitting asana.

How To Do:

  • Sit on the floor with your legs stretched out and with your hands on the floor beside you.
  • While your right leg remains still, bend your left leg with your foot on the floor.
  • Twist your trunk to the left and bring your right hand over your left leg, holding either your ankle or toe.
  • Hold this position for at least 30 seconds and breathe normally.
  • Release your right hand and twist to your right.
  • Repeat on the other side.

Limitation: If you have recently undergone surgery to your chest or abdomen, or are suffering from neck, shoulder, or hip injury, do not practice this asana.

[ Read: Yoga Poses for Hips and Thigh Fat ]

6. Shalabhasana:

Yoga for Stomach Fat Loss

Shalabhasana, also known as the locust pose stimulates your autonomic nervous system. It entails benefits that include strengthening your back and pelvis in addition to regulating liver function. It is also the best pose in yoga for flat stomach and slim thighs.

How To Do:

  • Lie flat on your stomach with your legs and heels together along with your hands at your sides (palms facing the ground and placed under your thighs).
  • Your chest and forehead must initially be placed on the ground.
  • Now, lift your chin to place it on the floor.
  • While inhaling, lift both your legs as high as you can backward. Continue to keep your palms pressed on the ground.
  • You have to hold this position for a few seconds and slowly bring your legs down to the ground to come back to your initial position.

Limitation: If you have the following conditions, refrain from performing this asana –

  • Asthma
  • Heart disease
  • Weak lungs
  • Hypertension
  • Tuberculosis in your intestine
  • Peptic ulcers.

7. Halasana:

Yoga Exercise to Reduce Tummy

Halasana, also known as the plough pose, is known to help with problems such as dyspepsia and constipation. It is a great exercise for strengthening your back and improving flexibility. Among the different yoga poses for belly fat, it is considered as best asana.

How To Do:

  • Lie on your back with your legs together and arms to your side.
  • Now, slowing raise your legs carefully to chart an angle of 30o while keeping your knees together.
  • Continue to raise your legs further to chart angles up to 60o and 90o now keeping your legs straight and vertical.
  • Press your arms down and use the force to lift your truck while lowering your legs further across your head until it touches the ground.
  • Hold this position for at least 5 to 10 seconds while keeping your arms pressed on the ground.
  • To release, remove your arms slowly, lower your torso, get your legs to 90 degree, bringing yourself to your initial position.

Limitation: If you have health issues like hernia, slipped disc, hypertension, cervical spondylitis or stiff spine, do not try this asana.

8. Paschimottanasana:

Paschimottanasana is the seated forward bend that will help stretch your posterior region. This pose is meant to stretch your hamstring, vertebral column, and shoulder. You can also practice this asana in yoga to reduce tummy fat.

How To Do:

  • Sit with your legs extended before you.
  • Bend your elbows and catch hold of your toes by making a hook shape with your index finger.
  • While keeping your knee straight and head between your arms, try and touch your forehead to your knees.
  • Hold the position for 5-10 seconds.
  • To release, raise your head slowly and unhook your finger from your toes to bring yourself back to the initial position.

Limitation: You should refrain from practicing this asana if you suffer from abdominal ulcers, heart disease, sciatica, and slipped disc.

9. Parsvakonasan:

Parsvakonasan is the side angle pose that helps stretch and strengthen your vertebral column and hamstrings. It is a frequently practice pose in yoga for love handles. You can also derive benefits such as strengthening your knees, improving stamina, and enhancing digestion.

How To Do:

  • First of all, you have to stand in the mountain pose and with an exhale move one foot away from the other to get a 3 feet gap.
  • Turn your right foot out, but make sure both of your heels are aligned.
  • Bend your right knee to get the right angle between your thigh and ankle.
  • At the same time, lower the right hand and touch the floor with your palm.
  • Now, stretch your left hand upwards as straight as you can, and look at the fingers of your stretched-out hand.
  • You have to hold this position for at least 10 seconds.
  • Repeat the same steps with your left side.

Limitation: If you suffer from sciatica, do not attempt this asana.

10. Jatharaparivartanasana:

Yogasan for Belly Fat

This is a reclining twist pose that requires you to twist your abdomen to derive various benefits. In addition to helping you burn your belly fat; this asana can also help improve your blood circulation and enhance flexibility.

How To Do:

  • Lie on your back with your face and torso facing up.
  • Pull up your knees to your chest.
  • Spread out your arms in alignment with your shoulder with your palms facing up.
  • Twist your knees to the right as close as possible to your right elbow while stretching out the left arm.
  • Turn your abdomen away from your knees, feeling the stretch.
  • Focus on your breathing and try to hold the position for 10-30 seconds.
  • Repeat with the left side.

Limitation: If you are suffering from any pain or injury to your neck, back, or knee, do not attempt this asana.

11. Ushtrasana:

Asanas in Yoga for Stomach Fat Loss

Ushtrasana, also known as the camel pose, is the best pose in yoga for stomach fat. It is also heavily practiced by people suffering from a hunched back. It helps in regulating the endocrine system and digestion.

How To Do:

  • Sit on your knees in vajrasana pose.
  • Come to a standing position while on your knees with your toes pointing back.
  • Bend your spine backward and place the palms of your hands on the respective heels.
  • Bend your head backward and hold the position for at least 10 seconds.
  • To release, take your hands off your heels, bring your head and rest of the body back to the initial position.

Limitation: If you have health issues like hernia, vertigo, abdominal or arthritis, do not practice this asana.

12. Janu Shirasasana:

Stomach Loss Yoga

This asana is the head-to-knee one leg forward bend that stimulates the kidneys, liver, and the reproductive organs. It is a key asana in different yoga asanas for belly fat. It is also practiced to keep depression at bay by calming your mind.

How To Do:

  • Sit on the floor comfortably with your back erect.
  • Stretch out your right leg and keep the left leg bent at the knee while pressing your left foot to your right inner thigh.
  • Inhale, lengthen your torso and walk your hand to reach your toes of your right leg.
  • While keeping your torso stretched, reach for your right heel.
  • Bend yourself forward touching your torso to the stretched-out leg till your forehead touches the knee.
  • Hold the position for at least 10 seconds and repeat on the other side.

Limitation: If you are suffering from issues listed below, refrain from practicing this asana –

  • Asthma
  • Diarrhea
  • Sciatica
  • Slipped disc
  • Injured knee
  • Hernia.

13. Bhujangasana:

Asanas in Yoga for Flat Tummy

Bhujangasana, also known as the cobra posture, is practiced to gain a flexible spine, improve digestion, and enhance concentration. Additionally, it is a recommended pose in yoga for flat tummy.

How To Do:

  • Lie with your stomach facing the floor. Keep your arms extended and your forehead touching the floor.
  • Now, bend your arms at the elbow and place your palms at your shoulder sides.
  • While inhaling, raise your head, neck, and shoulder right up to your navel forming an arched back.
  • Hold this position for at least 10 seconds and release by bringing your torso down.
  • Breathe right till you come back to your original position.

Limitation: If you are suffering from intestinal tuberculosis, or peptic ulcers, do not attempt this asana.

14. Virabhadrasana 3:

Poses in Yoga to Reduce Belly

Virabhadrasana 3, also known as Tuladandasana, is the pose of a warrior. It is believed as the best pose in yoga to reduce belly fat. It also strengthens your back and makes your legs sharp.

How To Do:

  • First, stand with your legs apart with a distance of 4 feet between them. Put the right foot forward.
  • Second, bend your torso by putting your weight on your right foot.
  • Raise your left leg backwards so your thigh is parallel to the floor and your knee and heel are in alignment.
  • Keep both arms parallel to the floor while they are stretched forward.
  • Hold this position for at least 10 seconds and bring your raised leg down to release.

Limitation: If you have heart disease, hypertension, knee or neck pain and pain in shoulder, do not attempt this asana.

[ Read: Yoga Poses for Back Fat ]

15. Lolasana:

Yoga to Reduce Stomach Fat

Lolasana is also known as the pendant pose and helps in strengthening your upper back, abdomen, and arms. It is also a well known asana in yoga to lose belly fat. Since, it is a hand-balancing asana that is to be practiced only if you have strong wrists.

How To Do:

  • Kneel and ensure that your thighs and torso are perpendicular to each other.
  • Place your right ankle under your left ankle.
  • Place the palms of your hands to the sides on the floor readying yourself to lift your weight.
  • Now lift your torso and crossed ankles off the floor. If you are comfortable, you can choose to swing to and fro.
  • You have to hold this position for at least 10 seconds.
  • To release, bring your raised torso and crossed ankles down and rest in your initial position.

Limitation: If you are suffering from the following conditions, refrain from practicing this asana –

  • Weak wrist
  • Injured or pain in the neck
  • Back pain
  • Hernia
  • Heart disease
  • Hypertension.

16. Chakki Chalanasana:

Best Yoga Pose to Reduce Belly Fat

This asana is also known as the churning mill pose and is one of the warm-up poses in yogasana. It helps in building strength, enhance flexibility, improve balance, and focus. Further, it is considered as a great asana in yoga for flat belly.

How To Do:

  • Sit with your legs stretched in front of you. Now, widen the gap between your legs by spreading them apart.
  • Ensure that your knees are not bent and that your back is straight.
  • Join your palms and intertwine your fingers and stretch your arms forward without bending your elbows.
  • Bend your torso forward and move your arms in a circular motion. Breathe right while doing so.
  • Move your arms in a circular motion in both clockwise and anticlockwise motion and keep your hip firm.

Limitation: Do not attempt this asana if you are pregnant, suffer from low blood pressure, slipped disc, headaches, and back pain.

17. Tiryak Tarasana:

Yoga to Reduce Belly Fat and Hips

Tiryaka Tarasana, also known as Tiryak Tadasana, is the swaying palm tree pose that requires you to stand straight like the palm tree and bend sideways. It is a popular pose of yoga for belly fat. Further, this warm-up pose helps improve your blood circulation and readies your body for the asanas to come.

How To Do:

  • Stand straight with your feet together and hands to your sides.
  • Stretch your arms up while keeping them parallel to each other and palms facing inwards.
  • Both hands of fingers should be interlock.
  • Now bend to your left side keeping your hands straight and touching years.
  • Try to bend as much as you can and stay 5 to 10 seconds.
  • Come back slowly get yourself back to your initial position.
  • Do these asana in the same way both sides.

Limitations: This asana is not apt for you if you suffer from back pain, cervical pain, severe headache, cardiac problem and hypertension.

18. Kapalabhati Pranayama:

Yoga to Burn Belly Fat

This is typically a frontal brain cleansing procedure that revitalizes your nervous system and rejuvenates you by doing away with stress and anxiety. This will also improve your lung capacity, digestion, and blood circulation. Moreover, it is the most effective asana in yoga for flat stomach.

How To Do:

  • Sit in either Padmasana or Vajrasana pose.
  • Inhale to take a deep breath through your nostrils effortlessly.
  • Exhale with great force in such a way your lower abdomen contract to let out the air.
  • To begin with, do this up to 20 times.

Limitation: If you are suffering from heart issues, hypertension, vertigo, hernia, or gastric ulcers, do not attempt this asana.

All the asanas elaborated above are intended to help you in burning your belly fat. However, it is impossible for you to practice all of them in one go. Hence, we recommend you practice the listed below asanas in yoga to reduce belly fat –

  • Tiryak Tarasana
  • Dhanurasana
  • Konasana 2
  • Kapalabhati Pranayama
  • Halasana
  • Parsvakonasan
  • Ustrasana
  • Bhujangasana
  • Chakki Chalanasana
  • Lolasana.

In addition to practicing the listed asanas to reduce belly fat diligently, it is also advisable to develop and maintain a healthy lifestyle to witness best and early results. Timely and well-balanced food consumption, good water intake, and avoidance of junk/processed food will help you shed the accumulated fat around your belly in no time.

Most of all, keep yourself away from stress, think positive, and stay happy. This will not just help your gain a flat belly but also will radiate good vibes to those around you.

Images Credit: Shutterstock

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Dr. Suryavamsi is one of the leading Ayurveda specialists. He holds over 15+ years experience in Ayurveda Panchakarma Treatment and Yoga as well. He holds B.A.M.S degree which stands for Bachelor of Ayurvedic Medicine and Surgery. Dr. Suryavamsi holds the knack in treating range of health ailments such as stones in the kidney, prolonged troubles of arthritis or osteoarthritis and gout. Besides, he also provides the best solution to troubles like hair fall, irregular periods, etc. He is also adept at handling disorders in the spine such as Spine Disorders, and skin troubles like Vitilogo or Psoriasis. Dr. Suryavamsi shares his knowledge, advice and experiences in his articles on ayurveda treatments methods, home remedies and yoga that help in treating range of health problems.

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