Yoga For Belly Fat: 10 Poses and A Sequence For Beginners
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Can yoga reduce belly fat? Although yoga may not burn as many calories as high-intensity workouts, it can help strengthen and tone your core muscles.
While reducing calorie intake by about 10-20% is essential for weight loss, exercising can help build muscle and tone up the body, improving overall physique and creating a mindful beginning on the journey to good health.
As a form of exercise, yoga also brings more mindfulness to daily habits. It helps to reduce stress, a contributing factor to belly fat. [1]
Incorporating a regular yoga practice into your daily routine can promote a healthy mindset, which can help manage tension and anxiety. This, in turn, may improve overall health and mitigate weight gain. [2] So roll out your mat and get ready to amplify your awareness as you strengthen and tone your core!
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Yoga For Belly Fat: 10 Beginner-Friendly Poses
#1 Boat Pose (Navasana)
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly, engage your core, and lift your feet up. Work to straighten your legs, as you reach your arms out in front of you.
- If you need to modify, hold the backs of your thighs as you lift your breastbone upwards.
- Hold for 3 to 5 breaths before releasing.
#2 Plank Pose (Phalakasana)
- Come to a high push-up position with your hands directly under your shoulders and your body in a straight line, from crown to heels.
- Engage your core, keep your shoulders on your back, and hold for 3 to 5 breaths before releasing down to your belly.
#3 Downward-Facing Dog (Adho Mukha Svanasana)
- Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lift your hips up and back, working to straighten your arms and legs.
- Hold for 3 to 5 breaths and then return to hands and knees.
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#4 Warrior II (Virabhadrasana II)
- Start in a high lunge position, with your right foot forward and your left foot back.
- Turn your left foot out to a 90-degree angle, externally rotating your hips and aligning the front heel with the back arch.
- Keep the right knee over the right heel and reach your arms out to the sides gazing over your right hand.
- Hold for 5 breaths before switching sides.
#5 Bridge Pose (Setu Bandha Sarvangasana)
- Lie on your back with your knees bent and feet flat on the ground.
- Lift your hips up towards the ceiling, keeping your feet and arms grounded.
- Hold for 3 to 5 breaths before releasing.
#6 Cobra Pose (Bhujangasana)
- Lie on your stomach with your hands framing your ribcage and legs hip-width apart.
- Lengthen your spine as you lift your head, shoulders, and chest, pressing lightly into your hands.
- Keep your shoulders away from your ears, your neck long, and your legs strong.
- Hold for 5 breaths before releasing.
#7 Four-Limbed Staff Pose (Chaturanga Dandasana)
- Begin in a Plank Pose with your shoulders directly over your wrists and your body in a straight line.
- Engage your core and bend your elbows, keeping them close to your sides, as you slowly lower your body halfway down towards the ground.
- Keep your body parallel to the ground with your core engaged and your legs strong as you hold the position for 3 to 5 breaths. To release, either lower all the way down to the ground or push back up into Plank Pose.
#8 Chair Pose (Utkatasana)
- Stand with your feet together and reach your arms overhead.
- Bend your knees, shift your weight into your heels, and hinge from the hips, moving your seat back as if sitting in a chair.
- Engage your core, lift your breastbone, and keep the neck long and spine extended.
- Hold the pose for 3 to 5 breaths, ensuring your knees and shins are back, so you can see your toes.
- To release, straighten your legs and lower your arms down, coming to Mountain Pose.
#9 Warrior III Pose (Virabhadrasana III)
- Begin in a standing position with your feet hip-width apart and arms at your sides.
- Shift your weight onto your right foot and extend your left leg back behind you and off the ground.
- Simultaneously, hinge forward at your hips and bring your torso parallel to the ground.
- Reach your arms forward, keeping them in line with your shoulders with your palms facing each other.
- Engage your core by drawing your belly button in and lengthening your spine.
- Hold the pose for 3 to 5 breaths, then return to a standing position and repeat on the other side.
#10 Bird Dog (Dandayamana Bharmanasana)
- Start on all fours, aligning your wrists under your shoulders and knees under your hips.
- Extend your right arm forward while extending your left leg backward.
- Keep your core muscles engaged and lifted, and maintain a long line from fingertips to toes. Hold for 3-5 breaths and switch sides.
Yoga Flow For Reducing Belly Fat
Start with a few rounds of Sun Salutations to warm up your body and build heat. Move through the poses, holding each one for 3-5 breaths. Repeat the sequence 2-3 times, taking breaks as needed.
- Table Top Pose
- Bird Dog Pose – Right and Left
- Plank
- Downward-Facing Dog
- Standing Forward Fold
- Upward Hands Pose
- Chair Pose
- Warrior III – Standing on Right Leg
- Warrior II – Right. Repeat steps 4 to 9 on the other leg.
- Downward Facing Dog
- Plank
- Chaturanga
- Cobra Pose
- Table Top Pose
- Child’s Pose
- Dandasana
- Boat Pose
- Bridge Pose
Finish with gentle stretches, a cool-down yoga routine, and a few minutes of Savasana to relax your body and mind.
Practice this sequence at least 3-4 times a week, and pair it with a healthy diet and lifestyle for best results.
Wrapping Up
Yoga is a great addition to your fitness routine, especially if you want to target belly fat.
Practicing a sequence that includes these 10 powerful yoga poses can help you achieve a strong core. Consistency is key, so practice regularly. Along with patience, dedication, and a healthy lifestyle, your yoga practice can help you lose weight, burn calories, and tone your body.
