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Yoga For Belly Fat: 10 Poses and A Sequence For Beginners

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a woman is doing cobra pose, yoga for belly fat
Elyce Neuhauser post Reviewer Elyce Neuhauser post Reviewer
The article is verified by Elyce Neuhauser
Yoga Expert, E-RYT 500, Certified Meditation Coach

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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)

a woman is practicing yoga, doing Boat Pose (Paripurna Navasana)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Plank Pose (Phalakasana)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Downward-Facing Dog (Adho Mukha Svanasana)-min
  • 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)

a woman is practicing yoga, doing Warrior II (Virabhadrasana II)-min
  • 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)

a woman is practicing yoga, doing Bridge Pose (Setu Bandha Sarvangasana)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Cobra Pose (Bhujangasana)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Four-Limbed Staff Pose (Chaturanga Dandasana)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Chair Pose (Utkatasana)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Warrior III (Virabhadrasana III)_yoga for belly fat
  • 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)

a woman is practicing yoga, doing Bird Dog (Dandayamana Bharmanasana)_yoga for belly fat
  • 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. 

a chart with yoga for belly fat sequence
  1. Table Top Pose
  2. Bird Dog Pose – Right and Left
  3. Plank
  4. Downward-Facing Dog
  5. Standing Forward Fold
  6. Upward Hands Pose
  7. Chair Pose
  8. Warrior III – Standing on Right Leg
  9. Warrior II – Right. Repeat steps 4 to 9 on the other leg.
  10. Downward Facing Dog
  11. Plank
  12. Chaturanga 
  13. Cobra Pose
  14. Table Top Pose
  15. Child’s Pose
  16. Dandasana
  17. Boat Pose
  18. 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.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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