What are the Recommended Yoga Poses to Reduce Belly Fats?

Looking at the mirror, if you feel that belly fat is spoiling your beautiful looks, remember, you are just going by the appearance. Tummy fat not only spoils your external looks but it devastates your health. It is not just a matter of being unable to fit into your wardrobe collections of your last month’s size, but it is about the state of health you are in.

How Belly Fat Affects Your Health

Belly fat can cause various health conditions including high cholesterol levels, blood pressure, diabetes and heart diseases. Certain types of cancer including cancer in the breast, colon, pancreas and kidney are linked to obesity. Staying free of fat enhances not only your looks but your health as well.

Below are 7 Yoga Poses that help to lose belly fats

Chair Pose


Chair pose is an excellent posture to address belly fat. It enhances your immune power as well.


  • Stand with your back straight and let your feet be spaced apart maintaining hip-width distance.
  • Inhale slowly as you lift your hands over your head.
  • Let your palms touch each other over your head without bending your elbows.
  • Lower your body as you lift your arms. You should go down as if you are about to be seated on a chair.
  • Remain in the pose for 30 seconds.
  • Get back to position.

Precaution: If you have chronic knee problems and arthritis, it is better to avoid practicing this pose. If the problem is not severe, you may do it under supervision.

Hand-to-Feet Pose


Apart from toning your tummy fat, the pose works on your shoulders and thighs.


  • Stand straight. Keep your feet closer to each other.
  • Bend backwards as you raise your arms slowly with inhalation.
  • Exhale as you bend forward with your hands reaching for the ground.
  • Place the palms near your feet.
  • Remain in the pose for 20 seconds.
  • Return to position.
  • Do it twice.

Precaution: If you have problems in the spine, you need to avoid doing this pose.

Seated Forward Bend


Seated Forward Bend reduces your belly fat. It relaxes the entire body as it tones your muscles from neck to feet.


  • Sit straight with your legs stretched forward.
  • Raise your arms with slow inhalation.
  • Exhale slowly as you bend forward to reach for your toes without bending your knees.
  • Holding your toes, place your head on your thighs.
  • Remain in the pose for 20 seconds.
  • Do it twice.

Precaution: People with severe back problems and slipped disc condition should avoid Seated Forward Bend.

Plank Pose


The pose tones your abdominal muscles. It makes your arms and spine strong.


  • Get down to push up position.
  • Let the hands be perpendicular to the floor and the neck be aligned with the spine.
  • Remain in the pose for 30 seconds.
  • Do it twice

Precaution: People with osteoporosis and carpal tunnel syndrome should not practice this pose.

Cobra Pose


Cobra pose reduces your belly fat and tones your back muscles.


  • Lie down on your stomach with hands by your sides.
  • Place your palms by the sides of your chest.
  • Pressing the palms down inhale slowly and lift your upper body up to your waist.
  • Arch your back as much as possible straightening your elbows and without lifting your hips off the floor.
  • Remain in the pose for 30 seconds.
  • Do it twice.

Precaution: People with carpal tunnel syndrome should not practice this pose.

Bow Pose


Bow pose is an excellent pose to reduce tummy fat. It makes your spine flexible.


  • Lie down on your stomach.
  • Raise your chest and bend both the legs.
  • Hold your ankles and pull your legs up ward as you lift your thighs off the ground.
  • With your chest and thighs raised, you will be balancing on your abdomen.
  • Remain in the pose for 30 seconds.
  • Do it twice.

Precaution: If you have chronic back problems, practice the pose under supervision.

Boat Pose


Boat pose helps to reduce tummy fat. Regular practice of this pose improves your digestion.


  • Lie down on your back.
  • With slow exhalation, lift your legs without bending at your knees.
  • Outstretch your hands as you raise your upper body.
  • Your pose will resemble a boat when your body is balanced by your buttock on the floor.
  • Remain in the pose for 20 seconds.
  • Do it twice.

Precaution: People suffering from asthma and heart problems should avoid practicing this pose.

Practice With Perseverance

Losing belly fat is not a distant dream if you practice these yoga poses regularly. One of the important benefits of practicing yoga postures is that it works on the internal organs. Hence, apart from toning your muscles, it also stimulates your glands and organs thus striking a perfect balance and making you lose your tummy fat.

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