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Wednesday, March 22, 2023

Begin Yoga for Belly Fat Reduction – 10 Best Poses for Weight Loss!

In this article, we’ll share the 10 best yoga poses for belly fat loss.

Can Yoga Help You Lose Weight?

yoga for belly fat Can Yoga Help You Lose Weight?

Before we get into exercises to burn belly fat, I thought it might help to gain a basic understanding of Yoga. First, the word Yoga comes from the Sanskrit word yuj, which means union of the individual Yoga practitioners and universal consciousness (1). That should tell you that Yoga is very different than cardio exercises, Interval Training, and Weight Training.

The latter focuses on target muscle groups, bones, and the circulatory system. Yoga is totalitarian and addresses the body from a holistic approach. Ultimately stretching and toning the entire body will address all the muscle groups, fat, bones, organs and will slowly reduce fat over the entire body.

Here is the secret. Stress encourages the body to store fat through something called cortisol. Yoga reduces stress which reduces the levels of cortisol and therefore reverses the storing of fat into burning of fat.

Research shows Yoga also helps to alter your eating patterns, your sleeping habits, and your mood. With the regular practice of Yoga, you learn to manage your stress and give importance to self-care (2).

Yoga is not an exercise to eliminate spot belly fat, it is a journey to improve your entire body, your lifestyle and your belly fat will simply disappear over time. So yes, you can use Yoga for belly fat.

Yoga for Belly Fat

You will notice that compression of the belly and/or stretching of the belly are in each of these exercises. These 2 movements trigger a fat burning metabolic mechanic that will target your belly fat.

Here are 10 different Yoga poses to reduce belly fat (3).

1) Standing Forward Bend

  • Start on your mat in Mountain pose (Tadasana); stand with feet together, hands together in prayer position, raise hands over your head, stretch upwards, and hold 30 seconds
  • Inhale and slowly bend forward, exhale as you reach for the floor with hands in front of your feet
  • Slowly bend your knees and fold your upper torso over your legs
  • Place your fingertips on the floor near your feet, inhale, hold your breath, tuck in your stomach, hold for 60 seconds
  • Exhale and raise your body upward to finish in the mountain pose
  • Rest 10 seconds and repeat the desired number of reps

2) Seated Forward Bend

  • Sit on your mat in the Lotus pose (Padmasana)
  • Straighten legs, point feet towards the ceiling, keep the spine straight
  • Inhale, stretch your hands upwards over your head, elbows straight, hold 5 seconds
  • Slowly bend forward as you exhale and rest your head on your knees, legs straight, and grab your toes with your hands
  • Breath in and hold for 60 seconds
  • Slowly exhale, releasing your body upward and back to the Lotus pose
  • Rest 10 seconds and repeat the desired number of reps

3) Bow Pose

  • Lie on your mat, prone position, face down with legs, hands at your sides with palms facing down
  • Bend knees upwards as you exhale and begin to raise your head up and backward
  • Reach backward with your hands to grab your ankles
  • Inhale, shift body weight to your abdomen, and try to lift knees as high as you can, hold for 30 seconds
  • Exhale, slowly relax and return the body to a prone position
  • Rest 10-15 seconds, repeat desired number of reps

4) Downward Facing Dog Pose (Adho Mukha Svanasana)

  • Start on all fours on your matt, inhale
  • Raise your hips and exhale as you push your legs backward until your elbows and knees are straight and you are in an inverted V position
  • Align hands to your shoulders, align feet to your hips, breathe normally
  • Push your hands firmly to the ground, place your ears against your inner arms and stretch your neck forward, hold for 15 seconds
  • Slowly relax your body to the original position of all fours on your matt, rest for 10 seconds, and the desired number of reps

5) Cat Pose

  • Start on all fours on your matt, align knees below hips and hands and elbows below shoulders (table pose)
  • Exhale, arch back towards the ceiling like a cat
  • Inhale, return to tabletop pose
  • Rest 5 seconds and repeat the desired number of reps

6) Cobra Pose

  • Lie on your mat, prone position, face down with legs, hands at your sides with palms facing down
  • Slowly brings the palms to underneath your shoulders
  • Slowly lift your head and chest off the floor by straightening your arms, inhale and focus your eyes on the ceiling
  • Tuck your pubic bone downward and squeeze your buttock tightly, hold for 30 seconds, and breathe normally
  • Inhale, bend backward trying to bring waist downward, hold for 30 seconds
  • Exhale, relax your body and slowly return to the prone position
  • Rest 10 seconds, repeat desired number of reps

7) Boat Pose

  • Lie on your matt face up (Supine pose), legs stretched out, toes pointed upwards, palms on the matt at your sides.
  • Inhale, lift the torso and legs off the matt in a V position, legs straight, arms straight and parallel to the floor, focus eyes on your feet in front of you
  • Tighten abs, hold for 30 seconds, breath normally
  • Slowly relax your body and return to the supine position
  • Rest 10 seconds and repeat the desired number of reps

8) Camel Pose

  • Start by kneeling on your matt and sit back onto your feet taking your weight off your knees, hands on your knees, palms facing upwards (Vajrasana pose)
  • Lift your body upwards shifting weight onto your knees, keep the tops of your feet touching the floor
  • Slowly arch your back, exhale, reach your hands behind your body to grab your ankles or as close as possible.
  • Tilt the head back and arch backward, stretching the spine, hold for 30 seconds
  • Exhale, relax your body, and return to the Vajrasana pose
  • Rest 10 seconds and repeat the desired number of reps

9) Side Plank Pose (Vasishtasana)

  • Start in the plank position (Santholanasan)
  • With your left palm firmly on the ground, slowly move your right hand off the floor.
  • Slowly turn your entire body to face the right side, lift your right leg off the floor and place it on top of your left leg, keep knees, heels, and feet touching each other
  • Raise your right arm upward and point fingers to the ceiling, keep both arms and shoulders in a straight line
  • Turn your head and look up at your right hand
  • Hold the asana for 30-60 seconds
  • Slowly relax the body and return to the Plank position
  • Rest 15 seconds and Repeat the same on the left side

10) Seated Forward Bend pose

  • Start by kneeling on your matt and sit back onto your feet taking your weight off your knees, hands on your knees, palms facing upward (Vajrasana pose)
  • Inhale, raise your arms over your head, bend forward until palms are touching the floor, arms straight, exhale
  • Slowly inch your fingers forward as far as possible and rest your head between your arms until it touches the floor, breathing normally, hold the position for 30 seconds
  • Slowly raise your torso and arms, relax and return to the Vajarsana pose
  • Rest for 10 seconds and repeat for the desired number of reps

A Yoga mat is very helpful with your Yoga workout. Check out this terrific product!

Mind Reader

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Mind Reader is a great multi-purpose matt. It is ½ inch thick, high density, anti-tear material that has a double-sided non-slip surface. This is important for safely maintaining some of the Yoga positions.

You can use this mat for Yoga, Pilates, and any floor exercises where you desire some padding for your knees, hips, elbows while trying to maintain your balance.

It measures 68” long and 24” wide and has a convenient strap and handle to assist while carrying and for storage. And it comes in a neutral gray color.

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As you can see alternating the belly compressing with belly stretching and back compressing with back stretching is ideal. Breathing is very important as well. You will see progress each time you do your Yoga workout. You will see improvements in your sleeping and your digestion first and then reducing the belly fat will follow. And even when you are not doing a complete workout, you may want to try the Vajrasana pose for meditation and for relieving stress. I hope you enjoy your holistic body workout.

Before you go, check this article to learn more about the holistic approach in exercising:

Mindful Exercising to Strengthen Your Mind & Body

Also, if you want to help us, please share this image!

Begin Yoga for Belly Fat Reduction - 10 Best Poses for Weight Loss!

Written by:

Sharon Del Pietro


If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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