Yoga Asanas To Reduce Lower Belly Fat

Yoga is one of the best ways to get in shape. If you have a hard time working out you should definitely try it because the highly defined movements get you doing just that, active and moving around for once! It’s low impact, yet at the same time demanding on your body and energy, so as you work through the poses you’ll feel it.

It should be remembered that these Yoga Poses should be practiced every day to get best results. In addition to practicing Yoga Poses, you should also take care to focus on proper and nutritious diet to reduce your lower belly fat considerably.

1. Bow Pose:

How to Do Bow Pose: Techniques, Benefits, Variations

This pose strengthens the base of the abdominal and helps reduce belly fat. To fully take advantage of this pose you should rock back  and forth while holding this position to massage the abdominal area. This puts the digestive system to work and fights constipation as well as stretches the whole body, especially the rear.

How To Do:

  • Start by pushing in your stomach with your legs straight and arms at each side of the body.
  • Then bend your knees and bring your arms back to the ankles or feet.
  • Inhale and lift the head and begins to bend back while trying to lift legs as high as possible.
  • Try to keep this position for 15 to 30 seconds while breathing normally.
  • When you begin to exhale, return to the original position with legs outstretched and arms at side.
  • Repeat this pose at least 5 times and give yourself time to relax for at least 15 seconds between each time.

2. Standing Forward Bend:

How to Do Standing Forward Bend (Uttanasana)

The abdomen gets completely compressed while bending forward that leads to burning of fat. Thus, the compression helps in toning down the tummy. This yoga asana to reduce belly fat can be practiced as follows:

How To Do:

  • Stand in Tadasana with your hands on either side of the body while feet rest together, heels touching each other. Keep your spine erect.
  • Inhaling deeply, lift your hand upwards.
  • As you exhale, bend forward in such a way that your body is parallel to the floor.
  • Inhale and then exhaling, bend forward completely, body falling away from the hips.
  • Try to touch the floor, with palms straight on the floor, without bending your knees.
  • Beginners can try touching the toes or just ankles to start with, working your way to the floor.
  • Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
  • Exhaling, leave your toes, and lift your body to come back to Tadasana.
  • Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.

3. Camel Pose:

How to Do Camel Pose (Ustrasana)

This is normally done to counter the Naukasana. 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, at the same time enjoying a good stretch.

How To Do:

  • Sit in Vajrasana. Slowly, lift your body up from your knees in such a way that you are now sitting with your whole body weight supported by your knees.
  • Your heels should make a perpendicular line with the ground.
  • Inhale and exhaling deeply, 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 pose for 5 times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.

4. Warrior Pose:

Viparita Virabhadrasana: Reverse Warrior Pose - Yoga | Gaia

The warrior pose can be done in many ways and it is an effective yoga to lose weight fast. This pose aids in toning and strengthening the muscles of the back, abdomen, thigh and core and also promotes the calorie burning process.

How To Do:

  • Stand with your feet closed and hands resting on the side.
  • Move your right leg to the side and bend the right knee so that you come to a slight side lunge position.
  • Your left leg should be stretched straight.
  • Now, exhale and raise your arms to your sides so that they should be in a straight line with the shoulders.
  • Inhale and straighten your right knee to come back to the starting position.
  • Repeat the same on the other side.

5. Cobra Pose:

How to Do Cobra Pose (Bhujangasana)

The list of yoga exercises to lose weight will be incomplete without the inclusion of the Cobra Pose in it. This asana helps in toning the abdomen, strengthening the back and shoulder muscles, expanding the chest and enhancing flexibility of the mid-section of the body.

How To Do:

  • Lie on your belly and keep the toes flat on the floor, feet close to each other.
  • Now place your hands beneath your shoulders and your elbows close to the torso.
  • Inhale and raise your torso off the floor with the support of your arms.
  • Arch your back as much as possible, tilt your head and look upwards.
  • Hold this position for 1 minute and come back to the starting position.

6. Wind Relieving Pose:

Wind-Relieving Pose (Pavanamuktasana) | The Art of Living

This stance is exceptionally viable in counteracting and calming blockage and acid reflex issues. In this stance, your knees will apply weight on the guts, which triggers fat smoldering from the zone. You have to stay in the position for no less than one moment to get most extreme advantage for diminishing midsection fat.

How To Do:

  • Rests on your back with arms resting near your body on either side.
  • Twist your knees and keep your feet near one another on the floor.
  • Take a full breath. As you breathe out gradually bring the twisted knees towards your mid-section. Your thighs
  • will apply weight on your stomach area. Catch your knees with hands to keep it in position.
  • Breathe in and as you breathe out lift your head gradually and convey your jaw close to the knees.
  • Stay in this position for around one moment.

7. Boat Pose:

How to Do Boat Pose (Navasana)

This is one of the powerful yoga poses to reduce belly fat. In this asana one should lie on back initially. With each inhalation ,

How To Do:

  • Raise your legs up to the maximum height.
  • Then stretch your arms and lift up your hand towards your toes.
  • The angular bent of 45 degree has to be formed. Try to hold for some time .
  • Track back to normal. Repeat this at least 6 times.

8. Chair Pose:

Utkatasana Yoga: Chair Pose | Yoga Pose | Gaia

The chair pose is a focused pose that strengthens the spine, pulls in the abs, and supports the hips and thighs. An article on The Health Site warns that you should not do this pose if you have a back or knee injury and should be avoided if you suffer from chronic headaches or insomnia.

How To Do:

  • Stand up straight with your hands in the Namaste position in front of you
  • Bend your knees as if you were sitting in a chair
  • Raise your hands above your head.
  • Bend your torso inward as you go deeper into the position
  • Breathe normally as you hold the position for as long as you can.