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Yoga Poses To Trim Belly Fat

Posted on November 13 2017

Yoga exercises can help greatly in the reduction of belly fat and fat deposits in the body. There are several positions in the asanas which help in reduction of the belly fat with the twists and the elongations exercises in yoga.

A few asanas like Cat-Cow Pose, Cobra Pose, and Boat Pose help in the reduction of the belly fat greatly. It enhances the ability to breathe of the individual and the Surya namaskar (Sun Salutation) helps to provide exercise for the whole of the body and helps the stomach to be free of the fat while toning the body on the other hand. Surya Namaskar helps to provide exercise to the spine and makes the limbs more flexible. It helps to provide the desired toning of the body and burns extra cholesterol deposited near the belly region.

Let's break down some of the best fat burning poses:


Sun Salutation

As you go with this sequence of poses, you’ll feel your heart pumping and lungs open. Sun salutations generally serve as your warm-up exercise or routing before getting into Yoga sessions or classes 


 Marjarasana (Cat-Cow Pose)

Cat cow pose is sometimes referred to as simply the Cat Pose. It’s another of the most effective yoga stomach exercises. It’s easily performed by beginners and leaves you feeling open and stretched. This is one of the few yoga stomach exercises that is safe for pregnant women. Move your body with your breath while performing this exercise for the best results.


  1. Begin on hands and knees, with wrists underneath the shoulders and knees underneath the hips. Keep the spine straight and the neck a natural extension of the spine.
  2. Inhale, curl the toes under, drop the belly, and lift your gaze to the ceiling. The movement of the spine should start from the tailbone, so the neck is the last part to move.
  3. Exhale, rest the tops of the feet on the floor, round the spine, drop the head, and drop the gaze to your navel.
  4. Repeat the cat/cow stretch on each inhale and exhale, moving the body with the breath. Continue for five breaths, moving the whole spine. After the final breath, return the starting position.


Cat cow pose is one of the best yoga stomach exercises for conditioning the abdominal muscles and increasing flexibility of the spine. It tones the abdominal wall and massages the internal organs. The exercise also helps clear out emotional baggage.



Bhujangasana (Cobra Pose)

Method: Lie on your stomach, forehead on the ground, hands under shoulders. Raise your upper body by the strength of the back muscles, head up. Don't take help of the hands, they may remain on the ground or held on the back over the hips. 

Benefits: Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Helps considerably in reducing abdominal fat. 

Paripurna Navasana (Boat Pose)

You may perform the boat pose with or without the assistance of yoga props. While in a seated position, lift your legs and upper body until they form a v-shape. You may bend the knees in the beginning if need be. Hold for 30 seconds and repeat twice. If your back feels strained in this pose, use two stools or chairs to support your legs and upper body.


Dhanurasana (Bow Pose) 

Method: Lie on your stomach. Bend knees, hold the ankles. Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground. Look up. After releasing the posture lie for a while in Shavasan. 

Benefits: Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae minimizes blood circulation while in the asana. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.

Uddyiana Bandha - The Stomach Lift, Abdominal Lift 

Method: The stomach lift really consists of two separate exercises.

First exercise. While standing with your feet about a foot apart and your knees slightly bent, lean forward a little from the waist and place your hands just above your knees. Inhale deeply by pushing your abdomen forwards, and then exhale by pushing your stomach in. Don't take another breath; instead, push in your stomach even more, so that it becomes hollow, and hold your breath for about ten seconds.

Second exercise: Do the same as above but, instead of holding your Stomach in after exhaling, rapidly push your stomach in and out ten times without taking another breath. Stand up straight and resume normal breathing. 


Deep breathing exercises help to burn the extra fats which are deposited in various organs of the body. It helps in reduction of the belly fat and also provides the lost zeal to the body. Stomach lifts up and down along with continuous breathing exercises show guaranteed results in short span of time.


Control over the diet is very important while one undertakes yoga and meditation exercises. Yoga exercises on one end and food rich in cholesterol on the other won't give the expected results. Hence, take care of your dietary intake and you are guaranteed to see better results. Exercise along with diet control helps to reduce the belly and belly fat!  But you knew that. :)





Keeping up with your yoga practice while traveling can be exceptionally difficult.  Just making the decision to continue to take care of your body while traveling feels good.  Then once the trip starts:  be flexible with your time, stick to your commitment, and let go any judgment or "I should have's" in your self-talk  Be creative on the time and place to do some yoga.  Take your YogaPaws so you can practice anywhere!  Park, beach, kitchen, deck...  If only for 5 minutes.  The attention and care to your body is like water to your spirit. 



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