Because stomach fat is probably one of the most difficult to burn, it usually requires a series of simple yoga asana poses to help. Often times, the most noticeable part of the body is a big tummy and this can make you feel very self-conscious in an unhealthy way.
Also, this kind of thought may reduce your quality of life. Often, belly fat is caused by a sedentary lifestyle, lack of exercise, unhealthy food, habits, and stress.
Moreso, abdominal fat has been closely linked to heart diseases, diabetes, insulin resistance and some forms of cancer. Therefore, it is one of the most dangerous places fat can get stored in the body.
This is where simple yoga to reduce belly fat comes to play. When they are combined with healthy foods, they go to a large extent to help rid belly fat. Not only do you get to reduce abdominal fat, but also work your body so that you can control your body and mind in a never before seen way.
Yoga also boosts the rate of metabolism, increase flexibility and relieve stress.
Simple Yoga Asana Poses To Reduce Belly Fat
1. Bhujangasana: Cobra Pose
This simple yoga asana pose helps to increase ab muscles strength. This, in turn, helps to reduce belly fat. Also, this pose toughens the upper body by enabling the flexibility and strengthening of the spine.
- Lie on your stomach and stretch your legs spaced out
- Place your palm face down underneath your shoulders and on either side of the body
- Touch the floor with your chin and toes
- Slowly inhale and raise chest up while bending backward
- Keep your gaze fixed on the ceiling and tuck your pubis in towards your navel
- Keep your buttocks firm while in this position
- Depending on your strength, hold this pose for 15-30 seconds and breathe normally
- Breathe in deeply and lift body starting from the waist upward and bend backward as much as you can
- Hold that pose for thirty to sixty seconds while still breathing
- Exhale slowly and bring your body back to the original position
- Repeat 10-30 times with a rest time of 15 seconds in between each pose.
Note: This pose is not safe for pregnant women. People who have an ulcer condition, hernia or back injury should avoid trying this pose.
2. Dhanurasana: Bow Pose
The bow pose is one of the best and simple yoga asana pose that helps to strengthen your abdominal core. It gives your abdominal region a full massage and so reduces body fat.
It also activates the digestive system and prevents constipation. If you are looking to stretch your full body and back, this pose is for you.
- To start, lie down on your belly in a prone position
- Stretch legs together and place arms on either side of the body
- Then, bend knee and stretch hand to the back to hold your ankle
- Inhale deeply and lift head bending backward
- Hold legs as high off the ground as you can
- Maintain this posture for about thirty seconds, ensuring that you keep breathing normally
- For more effect, rock back and forth while still holding the pose
- Exhale and bring body slowly back to starting position simultaneously
- Do five rounds of repetitions with fifteen seconds relaxation in between.
Note: Pregnant women should not do this pose, including women in their menstrual period. Patients suffering from high blood pressure, hernia and lower back or neck injury should also abstain.
3. Uttanpadasana: Raised Foot Pose
This simple yoga asana pose comes with the added advantage of treating stomach ailments in addition to melting lower tummy fat. It is also one of the most efficient yoga poses for getting rid of abdominal fat.
- With your back on the floor, lie down and stretch legs out with heels touching
- Place your hand on either side of your body palms facing down
- Inhale deeply and exhale slowly, tilt back, bringing your head backward till it touches the floor
- Keep hands in initial position and maintain breath
- Stretch your body to the maximum possible level, without hurting your back
- Inhale deeply while raising legs from the floor up to a 45-degree level
- Hold the pose for about 30 seconds, breathing normally; you may work to hold the posture for more than 60 seconds
- Deeply exhale and lift legs to a 90-degree angle off the floor
- Hold the posture for 30 seconds
- Inhale deeply, then bring legs gradually back to initial position
- Repeat this pose 10 times, to begin with, and work it up to thirty times gradually
- Take fifteen seconds break in between each round.
Note: People who are prone to or suffering from a muscle pull or recovering from spinal injury should not do this pose.
4. Naukasana: Boat Pose
The Naukasana yoga pose strengthens the back and legs while getting rid of fat deposit around the waistline. It also helps to tone your abs.
- Lie on your back with legs stretched out together
- Keep your hands stretched out on either side of your body
- Inhale deeply, then raise your leg as high as you can possibly go while keeping them straight
- Simultaneously, lift your upper body and stretch hands to the same degree as legs
- Keep hands close to your toes and your gaze fixed on toes
- Your body should be at a 45-degree angle off the floor
- Hold posture for 30-60 seconds depending on your ability
- Then, exhale deeply and slowly drop body back to starting position
- Repeat pose five times while taking fifteen seconds break in between each rep.
Note: Patients with blood pressure issues, heart problems, diarrhea, headache, and insomnia should not perform this pose. Pregnant and menstruating women should also avoid it.
5. Kumbhakasana: Plank Pose
The plank pose is a simple yoga asana that is probably the most effective in getting rid of belly fat. Not just that, it also toughens the arms, back, shoulders, butt, thighs, and back.
- Start on your hands and knees, positioning hands directly under shoulders and knees under hips
- Pull your toes under and extend legs behind you one foot at a time
- Inhale deeply and look ahead of your palm so that your neck is positioned close to the spine
- Hold abdominal muscles and tug them in tightly
- From heels to head, your body should be in a straight line and your hands flat with fingers spread
- For effectiveness, hold posture for about fifteen to thirty seconds
- Drop to your knees to release pose and exhale simultaneously
- Repeat pose five times with fifteen seconds break in between.
Note: Do not attempt pose if you are suffering from back or shoulder injury and high blood pressure.
6. Adho Mukha Svanasana: Downward facing dog
The downward-facing dog pose helps you to lose abdominal fat by keeping your abdominal muscles engaged the entire time. It also helps to boost your body’s metabolic rate.
- Come down on all fours as if you are forming a table
- Exhale deeply and lift up your hips
- Straighten legs and arms to form an inverted V shape
- Keep your toes pointing forward and your hands shoulder-width apart
- Then lower your head to look towards your navel
- Hold this posture for a minute while taking deep long breaths
- Return to starting position
- Repeat posture five times with fifteen minutes break in between.
Note: This pose should not be performed by pregnant women, asthmatic patients or people who have just had abdominal surgery.
7. Shavasana: Corpse Pose
The ideal simple yoga asana for relaxing the body after a rigorous work out session is the corpse pose.
- Lie down on the floor or yoga mat in the supine position
- Stretch feet out together in a comfortable position
- Place your hands on either side of the body
- Then, close your eyes
- Take a deep breath, inhaling and exhaling deeply to allow your body complete rest
- Stay in this position until your body is in a state of total peace and your breathing stable.
8. Ushtrasana: Camel Pose
The camel pose is usually done after the naukasana pose as a sort of countering pose. The stretch part of this pose helps to tone and tighten your abdominal muscles. This releases the tension the body experiences while it was in the naukasana pose.
- Sit on your heels in a kneeling position in Vajrasana posture
- Lift your body from your knees slowly such that your whole body is sitting and your weight supported by your knees
- Your heels should be in a perpendicular line with the ground
- Deeply exhale and curve your back in an arch
- Place hands behind your body in an attempt to hold your knees one by one
- Tilt head backward and stretch towards the back until you feel it in your belly
- Still breathing normally, hold the pose for about 30 seconds
- Then, exhale slowly and relax at the same time
- Go back to the starting vajrasana position
- Start with a five-round repetition and gradually work towards thirty
- Ensure you take fifteen seconds rest in between each round.
Note: This simple yoga asana pose is unsuitable for people who suffer from heart-related ailments, lower back or neck injury, and high blood pressure. Also, people suffering from insomnia and migraine should avoid it.
9. Paschimottanasana: Seated Forward Bend
This pose is ideal for a tummy toning movement. The bending forward movement allows you to stretch your hamstrings, thighs, and hips. It also works to relieve stress and to treat digestive disorders.
In addition, this simple yoga asana has the potential to help you balance your menstrual cycle.
- Sit on the floor with your legs stretched out in front of you
- Ensure your spine is straight and engage your stomach
- Point toes towards the ceiling
- Then. stretch your hand forward to touch your toes in front of you; the bend should be from your hips and your head on your legs
- Once you touch toe, stretchy more and hold on to the toes
- Hold position for about three minutes and then return to position
- Repeat asana ten times and take 15 seconds to rest in between.
Note: People who suffer from spinal disc disorders, or had abdominal surgery recently must not perform this pose. Those who suffer from asthma and diarrhea should not attempt this pose.
10. Pavanamuktasana: Wind Relieving Pose
With this simple yoga asana pose, you can relieve pain in the lower back and get finely toned abs, thighs, and hips. Some believe that this pose can help to balance the body’s pH level and enhance metabolism. This promotes the overall health of the stomach.
- Lie flat on your back and keep arms stretched beside your body
- Your feet should be stretched out with your heels touching each other
- Exhale deeply and bend leg at the knees while gradually bringing them toward the chest
- Apply pressure to the abdominal region with your thighs
- Place your hands underneath your thighs to hold your knees in place
- Breathe deeply while holding this pose for 60-90 seconds
- Exhale while releasing your knees and bringing your hands to the sides of your body
- Repeat this pose 5 times with at least 15 seconds of rest time in between each pose.
Note: Pregnant women, people with spinal problems or blood pressure and heart issues should not try this pose.
11. Tadasana: Mountain Pose
The mountain pose is usually ideal for warming up. This is because it increases the rate of blood circulation in the body and helps to keep the body ready for other simple yoga asana poses you may want to try out.
- Stand with your feet flat, slightly spreading out heels and keep your big toes connected
- Ensure your spine is erect and place both hands facing both sides of your body
- Stretch hands to the front and keep palms closer
- Deeply inhale, stretch spine and raise palms above head while still stretching as much as possible
- Try to lift ankles to stand on toes if you can
- Raise the head to keep eyes on the ceiling
- Breathe normally and hold pose for 30 seconds
- Inhale deeply and bring feet back to floor while exhaling simultaneously
- Repeat pose 10 times and increase the count gradually
- Take 15 seconds to rest in between count.
Note: People suffering from low blood pressure, insomnia, and headache must not perform this pose.
12. Cobbler’s Pose: Baddha Konasana
This simple yoga asana pose, also known as the Bound Angle Pose, helps open up the hips and groin region. The pose increases flexibility and strengthens the knee groin and thigh region. Also, the pose aids digestion and helps to rid belly fat.
This pose has the ability to treat knee problems, urinary tract while preventing back pain.
- Sit on the floor
- Join soles of the feet while sitting
- Hold feet with hands to prevent them from slipping
- Hold the pose for about three minutes.