In this article:
The practice of yoga has many benefits and weight loss is definitely one of them. Increased stress hinders your metabolism rate and leads to the accumulation of belly fat as well as general weight gain.
Regular yoga is great for stress relief and can thereby speed up metabolism, help reduce belly fat, and promote overall weight loss. (1) The burnt belly fat transforms into muscle, which keeps the body looking and feeling fit and active. (2)
What Science Says About Yoga and Weight Loss
Yoga is scientifically proven to help with weight loss. Several studies on yoga and its effect on weight loss showed clear proof that the majority of participants had a noticeable decrease in weight and also felt better mentally. (3)
Some studies also revealed how the stress reduction that yoga provides plays a major role in weight loss. (1)
Yoga Poses for Belly Fat Reduction
The following are ten great yoga poses that are beneficial in reducing belly fat.
1. Chair pose (utkatasana)
The chair pose is great for getting fit and is a deep thigh and core workout. It is also a great stress and anxiety reliever and it helps strengthen consciousness and focus. This pose can be repeated as many times as desired.
How to do this pose:
- Stand with the feet hip-width apart.
- Inhale and lift the arms up so that they are at a diagonal. The fingers should be pointing to where the wall and ceiling meet.
- Exhaling, bend the knees as if sitting in an invisible chair, using the thighs and core.
- Hold for about five breaths or longer if desired.
- Inhale and come up to the starting position.
2. Four-Limbed staff pose (chaturanga dandasana)
The four-limbed staff pose involves controlled movement and core work. Therefore, it is great for weight loss and toning the arms, legs, core, shoulders, belly, etc. This pose can be repeated as it flows from pose to pose and is good to do at least three times.
How to do this pose:
- Begin in the plank pose (Phalakasana) with the arms under the shoulders.
- Exhale, bringing the knees, chest, and chin to the ground slowly. For a more difficult version of this pose, use the muscles to come down to the ground, keeping the body in a straight line as if doing a push-up.
- This pose usually flows into another pose, or a break can be taken in this position while resting on the floor.
3. Warrior I (virabhadrasana I)
Warrior I works out the entire body and uses strength and stability. In practice, this pose can be done at least twice on each side.
How to do this pose:
- Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
- Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
- Hold for 5–10 breaths.
- Exhale and lower the hands down to frame the foot, coming out of the pose.
4. Warrior II (virabhadrasana II)
Similar to Warrior I, Warrior II is fun to do and is a great way to lose some weight. This pose is also good for focus. In practice, this pose can be done at least twice on each side.
How to do this pose:
- Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
- Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
- Exhale and raise the arms out to the side. The right arm should point to the same side as the right leg, and the left arm should point back toward the left leg. The arms should be in line with one another, parallel across the body.
- Find a spot of focus to stare at (drishti).
- Hold for 5–10 breaths.
- Exhale and lower the hands down to frame the foot, coming out of the pose.
5. Warrior III (virabhadrasana III)
Warrior III requires a lot of balance, core work, and thigh strength. In practice, this pose can be done at least twice on each side.
How to do this pose:
- Start in a high lunge.
- Find all four corners of the front foot.
- Slowly shift the weight into the front foot, using the muscles of that leg to support and lift the body.
- Lift the back foot from the ground, stretching the arms out in front of the body or out to the sides.
- Slowly lower the back foot down and come out of the pose.
6. Boat pose (navasana)
The boat pose is a great core strengthener, and it is also very fun to do. There are different levels to this pose, and one should find what feels best for one’s body. This pose can be repeated at least three times for the best results.
How to do this pose:
- Lie on the back with the knees bent.
- On the inhale, lift the upper body and the legs into the air.
- Use the core to lift and reach the hands toward the bent knees.
- To increase the difficulty of the pose, the legs can be perfectly straight with the toes pointed toward the ceiling and the arms extended toward the knees.
- Hold the pose for a few breaths.
- When ready, come down to the back on the exhale.
7. Crow pose (bakasana)
The crow pose requires the core and arm muscles to work and will most likely break a sweat.
One can start in a squat pose/garland pose (Malasana) and slowly work on shifting the balance into the hands. If balancing on the hands does not happen right away, one can practice by shifting the weight into the hands with the toes still on the ground.
How to do this pose:
- Begin in a squat pose/garland pose (Malasana).
- Bring the hands to the ground about shoulder-width apart, a few inches in front of the feet.
- Find all four corners of the hands, spreading the fingers for optimal balance.
- Lifting the hips up, shift the balance into the hands by coming onto the toes.
- Bring the knees to the upper arms for balance, and lift the feet from the floor so that the hands are holding the body’s weight.
- Hold for a few breaths.
- When ready, slowly come back down on the exhale and bring the feet to the ground once more.
8. Dancer’s pose (natarajasana)
The dancer’s pose is great for practicing balance and building endurance. It might take some time for one to build up to doing this pose.
If having trouble balancing in this pose, a chair or the wall can be used for support. This pose can be done at least twice on each side for the best results.
How to do this pose:
- Stand with the feet together and the arms by the sides.
- Step one foot back, and bend the front leg.
- Slowly shift the weight into the front foot.
- Lift the back foot from the ground, and reach back with the hand of the same side, grabbing the foot.
- Press the foot into the hand, and lift the opposite arm in front of the body, lifting through the heart.
- Pick an unmoving object to focus on.
- Using the muscles, lower back down slowly to come out of the pose.
9. Downward-facing dog (adho mukha svanasana)
This stretch works the arms, legs, back, core, shoulders, hips, and glutes. The muscles are constantly being used in this pose. This pose is good to do three to five times in practice.
How to do this pose:
- Start on the hands and knees.
- Inhaling, tuck the toes.
- Exhaling, press up and back, keeping the spine straight (the knees can have a slight bend if needed, or they can be extended).
- Hold for five breaths.
- Exhale to come back down. An alternative can be to inhale and reach the hands up to the feet to come out of the pose.
10. Upward-Facing bow pose/wheel pose (urdhva dhanurasana)
The upward-facing bow pose/wheel pose is a wonderful pose for flexibility, tones the arms, and stretches the belly. This pose should be repeated two to three times for the best results.
How to do this pose:
- Lie on the floor with the knees bent and the feet flat on the ground.
- Bending the elbows, bring the hands flat to the ground above the shoulders with the fingers facing the body.
- Press into the hands to lift up. Keep the elbows tucked, and bring the top of the head to the ground (never putting too much pressure on the neck).
- Inhale and come all the way up, pressing into the hands and feet to lift the body.
- Hold for about five breaths or more if desired.
- Exhale and come down, bringing the head down first and gently bringing the whole body to the ground as the chin tucks into the chest.
Final Word
The body usually stores excess fat in specific areas, which can differ from person to person. For some, it’s the belly; for others, it’s the thighs, hips, or shoulders. Abdominal fat buildup is extremely stubborn and usually the hardest to get rid of. Targeted weight loss on specific body parts is a myth, but certain exercises can help work out your problem areas to form muscle mass to replace the fat reserves.
Yoga offers many such exercises that can help tone your stomach and strengthen your core, while also relieving stress and improving your metabolism. You can try all or some of the above-listed poses. You may consult a physical trainer to customize your exercise routine that addresses your fitness concerns.
Bear in mind that yoga alone cannot guarantee weight loss unless coupled with a healthy diet. Moreover, you have to be consistent in your efforts and practice it regularly to see improvement.
- Was this article helpful?
- YES, THANKS!NOT REALLY
