5 Yoga Poses That Help Reduce Belly Fat

5 Yoga Poses That Help Reduce Belly Fat

These 5 yoga poses will help you to reduce belly fat, take control of your body and improve your stamina.

How Yoga Helps to Reduce Belly Fat:

In today’s time everyone wants to look fit and good, but due to modern lifestyle, wider waist, flabby tummy, unhealthy eating habits, and obesity has become a serious problem. With these problems it is hard to get rid of and reduce belly fat.

Unhealthy digestive system, slow metabolism are the main reasons for the accumulation of fat in the stomach, but if we pay a little attention to good fitness routines and proper diet, then we can reduce belly fat to a great extent and yoga can play an important role in them. Yoga can make your body and mind fit and vibrant. It will also boost your metabolism, relieve stress and enhance flexibility. Let us learn some yoga poses which help to reduce belly fat.

Precautions Doing Yogasan:

  •  It should not be easy for those who have had abdominal surgery.
  •  If anyone has problems with slip disk, they should not do this asanas either.
  •  Pregnant women do not practice these yoga poses.
  • Tadasana pose is to be avoided by people suffering from insomnia, headache or low blood pressure.

5 Yoga asanas that help reduce belly fat:

1. Bhujangasana

Bhujangasana to reduce belly fat

Bhujangasana is very beneficial for our body. By constant practice, the muscles of the chest and waist become flexible, it removes any tension in the waist, also helping to reduce belly fat. Bhujangasana can prove to be very beneficial for spinal related patients. In women, it helps to control blood flow in the uterus. It can prove to be an easy remedy in kidney related diseases or any stomach related problem.


  • Lie down on the ground on the stomach and keep the toes and forehead straight on the ground as shown above.
  • Keep both hands equal to both shoulders and bring both elbows closer and parallel to the body.
  • Taking a long breath, lift the body, with the support of both hands, pull it back towards the waist.
  • While inhaling, straighten both hands by slowly turning the spinal joint even more. Look up, raising the neck.
  • Let these remain for some time and then, after exhaling deeply, return to normal state.
  • Initially, do it about two to three, then gradually increase its time and number.

2. Tadasana


You can do Tadasana any time of the day, but morning is considered to be the best time because the stomach is empty during this time, if you are doing it during the day then keep in mind that there should be an empty stomach. Apart from this, if you have never done Tadasana before then you may have some problem in the beginning. There may be slight pain in the toes. For this you should practice it slowly with patience. This is a warm up pose which helps in the improvement of blood circulation and prepares the body for other poses.


  • Stand upright on the floor and maintain a small distance between the two legs.
  • After this, keep your hands completely open while touching the body. There is no tension in your hands nor your fist closed.
  • Now while breathing, raise both your arms up and mix the fingers of hands together.
  • Raise your heels and stand on toes. Now feel the stretch from feet to toes and body.
  • While breathing, stay in this posture for some time.
  • Now exhale and come to a posture of relaxation.

3. Trikonasana


Trikonasana yoga is a very effective asana. It is also called a three-angle seat. During this asana, the muscles of the body are stretched in three different angles. That is why this asana is called trikonasana. There are many benefits of this yoga pose, it helps to get rid of  the side fat that accumulates in the stomach, hence helping to reduce belly fat and achieve a flat belly.


  • Leave a distance of 3 to 4 feet between the two legs and stand up straight.
  • Keep the right foot bent to the right.With your arms outstretched, extend your hands to the height of your shoulders.
  • Now inhale and bend to the right. Keep an eye while bending.
  • Try to select the right foot with the right hand.
  • Keep the left hand straight towards the sky and the eyes towards the fingers of the left hand.
  • Now return to the upright position, do this exercise by changing the other hand also. Do this at least 10 to 20 times.
  • Breathing while elevating the body and exhaling while bending.

4. Dhanurasana


This is a very important asana which has many advantages over doing it. Dhanurasana is composed of two words Dhanu and Asana, Dhanu means bow and posture means Yoga pose. Therefore, combining the two words is called Dhanurasana (Bow pose). While performing this asana, the body becomes the shape of a bow. This can be very effective to help reduce belly fat.


  • To do Dhanurasana, first of all lie down on the ground on the stomach.
  • After this, bend both knees slightly, lifting the legs backwards and hold your ankles with your hands while making arches.
  • Now raise the legs a little more and try to pull your ankles by hand while breathing more.
  • When pulling the ankles, maintain the balance of the weight of the abdomen and keep the head absolutely straight.
  • Pay attention to breathing and exhaling while performing this arched pose.
  • Leave it slowly after one to twenty seconds of breathing and then lie down on the floor in a relaxed posture. Repeat this process several times.

5. Setu Bandhasana

Setu Bandhasana

This asana is called Setu Bandhasana because while practicing this asana, the body makes a bridge shape (Pose). Setu Bandhasana is an asana that plays an important role in removing many other problems of the body including thyroid, back pain and nervous system. This asana is very popular among people to keep the body away from diseases and increase muscle flexibility.

It is claimed that if this pose is done regularly, it can help reduce belly fat by keeping your supporting muscles strong. Since it requires you to hold your core against gravitational force, the resulting force acts on the core muscles and helps burn and reduce belly fat. It also tones thighs, improves flexibility and strengthens the shoulders muscles.


  • Lie on your back on the yoga mat. Keep the breath speed normal.
  • After this, keep the hands in the side.
  • Now slowly bend your legs from the knees and bring them near the hips.
  • Lift the hips up off the floor as much as possible. The hands will remain on the ground.
  • Hold the breath for a while.
  • After this, return to the ground while exhaling. Straighten the legs and relax.

These are some of the yoga poses which will not only help reduce belly fat but also help you to relax your mind and body. So, try these poses and get rid of that stubborn fat around your belly.

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