The Final Word On Yoga For Belly Fat
Yoga is recognized for many health benefits, which can all play a part in reaching your fitness goals.
Especially if you are looking to trim your waistline and tone your midsection, yoga can be a great addition to your workouts.
Losing weight and keeping it off can be a complicated process because many factors affect our physical health.
The wonderful thing about yoga is that it is a diverse and holistic practice benefitting your body, mind, and spirit.
Although there is no quick fix for getting rid of excess belly fat, practicing yoga will help you build lasting routines that will support you in reaching your optimum health and achieving your fitness goals.
You also like:10 Best Yoga Poses for Weight Loss
Improves Sleep And Reduces Stress
Yet another reason many of us end up adding extra padding to our tummy area is poor sleep and high stress.
Yoga can help significantly with both of these issues.
Practicing yoga a few times a week will surely leave you feeling more physically relaxed, to help you achieve more restful sleep.
You may also experience more peace of mind, that you are able to quiet your thoughts in order to fall asleep faster and stay sleeping longer .
Yoga Poses To Lose Weight
Here is a list of yoga poses that you can include in your workout routine for weight loss while strengthening your body:
Boat Pose:
Boat pose or Navasana is highly effective for a strong core. It also improves metabolism and reduces belly fat with regular practice. Both men and women can try this pose to improve balance, flexibility, and posture.
Plank Pose:
Plank pose or Phalakasana, helps reduce abdominal fat and improves core and shoulder strength. This is also suitable for both men and women.
Warrior 1 Pose:
Warrior 1 pose or Virabhadrasana 1 is a popular beginner yoga pose, especially among women for weight loss. It helps in improving oneâs balance and getting a good stretch of the leg and arm muscles. It improves core strength and increases fat burn from the abdominal region.
Warrior 2 Pose:
Warrior 2 pose, also known as Virabhadrasana 2, is a variation of the Warrior 1 pose. It is easy to do and is among the best poses for weight loss. With regular practice, you can expect a flat stomach. It works for men and women and boosts balance, flexibility, and strengthens the core muscles.
Bow Pose:
Bow pose or Dhanurasana is an excellent pose to increase fat burn in the abdominal area. It works by stretching the muscles around the tummy, arms, and legs. It is an intense yoga pose for both men and women. It is advisable to do it under expert supervision.
Read Also: Yoga For Losing Weight And Toning Body
Can We Do All Belly Yoga At Home
If you are known for yoga, then you can do it at home. But if you are new and want to reduce belly fat then, no ! you cant do it by yourself.
Yoga has the technique to do. Proper breathing, Inhale, exhale and with right posture is necessary for yoga asana. It is better to put yoga instructor if you are new.
If you have any physical problem with the heart, lungs or liver, consult your physician to involve in any Asana.
Standing To Leg Raise
This power yoga pose is great for your lower body, especially legs and thighs. It tones your lower body and makes your legs super-sexy.
Here is how you can practice standing to leg raise:
Do 3 sets of this exercise for effective results.
Read Also: Hot Yoga In Sherman Oaks
How To Lose Belly Fat With Yoga
Nowadays belly fat is most prevalent. Most of the time big fat tummy is the first thing people notice making you unattractive and also sets you up for health problems like diabetes, heart disease, high blood pressure, breast cancer, etc. Sedentary lifestyle, lack of exercise, depriving you of sleep, unhealthy eating habits-all of these contributes to belly fat. Yoga is a highly effective form of exercise consider good for health by most of the people to achieve flexibility and strength in their body. It not only helps to lose belly fat but it is also an aid to establish a new way of life that embraces both inner and outer realities.
Yoga For Belly Fat And Healthy Eating
Dietary choices are also a huge factor in maintaining a flat stomach.
Experts agree that eating too many sugary and fatty foods, as well as impulsive eating all, contribute to putting on extra weight.
Furthermore, high levels of stress and anxiety often lead to distracted snacking. Before we know it, our jeans might be a little bit harder to button!
People who keep a regular yoga practice often find themselves making better choices when it comes to their diet and eating habits.
This includes not only the actual foods they eat but also eating in a mindful way.
Yoga helps increase the presence of mind and body awareness.
This means you will be more likely to eat only when youre actually hungry, and to stop eating when you feel full.
Mindful eating is one of the most effective ways to avoid putting on extra weight or to lose any lingering fat.
Yoga is one of the best tools for developing a healthier relationship to food .
Also check out: 29 Foods That Burn Belly Fat
Recommended Reading: Use Yoga Strap To Carry Mat
Boat Pose Or Navasana
The navasana is a popular exercise that strengthens abdominal muscles and helps develop six-pack abs. It is a hard exercise though, so if you’re a beginner, start with simple ones and pick this up later.To practise, start with sitting on the floor. Keep legs straight in front of you with knees bent. Lean back a bit as you gradually lift your legs up in the air. Stretch your arms in front of you at shoulder height. Engage your abdominal muscles and feel your spine stretch. Hold this pose for as long as you can. Return to starting position, and rest for some seconds before repeating.
Tip:Progress to this yoga to reduce belly fat once you perfect the easier exercises.
Knees To Chest Pose Or Apanasana
The apanasana yoga pose offers relief from menstrual cramps and bloating as well as help in melting fat around the stomach and lower back. This exercise also creates a downward energy flow, stimulating digestion and encouraging healthy bowel movement.To begin, lie down on your back and inhale deeply. Pull your knees up to your chest while exhaling. Keep shoulder blades down towards the waist. Keep your face aligned with the centre of your body and tuck chin downwards. Hold this pose for 10-15 seconds or till breathing becomes comfortable. Move knees side to side slowly and maximise stretch as much as you can. Return to starting position as you exhale. Relax for a minute and repeat, performing the asana for a minimum of six times.
Tip:Practice apanasana yoga to reduce belly fat and to relieve menstrual cramps and bloating.
You May Like: How Many Calories Does An Hour Of Hot Yoga Burn
Side Plank Pose Yoga To Reduce Belly Fat
This variation of plank tones the core, especially the abdominal obliques.
Youll also strengthen your arms, legs, back, and side body, while the chest and shoulders open.
How to do it:
- Begin in plank pose. Ground down into your right hand and start to open your body to the left, rolling both heels to the right. Stack your left foot on top of your right.
- Extend your left hand to the sky while pressing down into your right hand. Keep the legs active by squeezing them together.
- Activate your entire core to stabilize your torso, especially lifting from your right obliques to keep your hips lifted.
- Stay for at least five breaths before coming back to plank and releasing. Repeat posture on the left side.
Beginners tip: try a modified Side Plank by bending your bottom leg so that your shin is parallel with the long side of your mat.
This will give you extra balance and support while your core and obliques work to keep your torso lifted.
How To Do Dhanurasana
Lay down on the floor on the front side of your body. Fold your knees and hold your ankles with the help of your back.
Breathe in, and lift your chest off the ground and pull your legs up and towards the back. Look upon the sealing with a happy face.
Hold on to the posture for 4 to 5 seconds or you can increase the time according to your stamina. Concentrate on your breath, slowly exhale and back to your original pose.
Read Also: What To Wear To Yoga Class
How Can I Lose Belly Fat In Yoga In A Week
You can reduce belly fat in a week if you are serious about your daily yoga Asana.
Do Surya Namaskar or Sun Salutation, It has 12 different poses that will give a fast response to reduce your stubborn belly fat. This asana is a morning exercise by which your whole day will be flexible by doing yoga and get a good physique. This asana works on belly fat and excellent for countering fat around the stomach..
Yoga Tips For Weight Loss
Here are 7 tips that will help you achieve your desired weight and fitness level with yoga:
- Consistency is key. Practice yoga regularly to see visible weight loss results.
- Start with simple postures and gradually proceed to the advanced poses.
- Do not forget to focus on your breath along with the poses.
- It is best not to eat anything before yoga. If you are too hungry, choose a light snack.
- If you want to lose weight faster, consider combining yoga with other workout routines like running, swimming, or HIIT. Consult a certified expert for guidance.
- Along with regular yoga practice, eating a healthy and balanced diet will maximise your weight loss efforts. It is best to consult a certified fitness expert before you begin.
- Do not expect results too soon, as you may get disappointed and give up. Be realistic and patient.
Recommended Reading: Workout Tights Vs Leggings
Supine Spinal Twist Pose
This reclining twist stretches the back, shoulders, and glutes, and improves spinal mobility.
Although a gentle asana, it will help you get rid of excess belly fat by massaging your abdominal organs, increasing blood flow, and improving digestion.
How to do it:
- Begin by lying on your back. Bend your right knee, bringing it in towards your chest.
- As you exhale, draw your knee across your body. Extend your right arm out to the side.
- Stay in the posture for several breaths, softening with each inhale.
- When youre ready to come out of the posture, bring your knee slowly back to the center before releasing your leg back down to your mat. Repeat this pose on your second side.
Can Yoga Help Trim My Waist And Reduce Belly Fat
Alyssa DodsonTeacher and Writer
Yoga teacher, world explorer, writer, recent San Franciscan, and part of the DoYou Editorial Team View more
Ever wonder if yoga can help trim your waist and reduce belly fat? One of our readers was curious on the topic, and shes not alone.
Lots of yogis take their first yoga class as a compliment to their regular exercise routine, only to find out later what an amazing addition yoga is to every facet of their life.
Yoga is a great way to change things up, tone your entire body, and lose weight. If you are looking to focus on your waist and belly, even better! Yoga is the perfect way to trim down.
Here are my best tips for using yoga to reduce belly fat and trim your waist, including a few practice tips.
Don’t Miss: Soul Sweat Yoga Fort Worth
Why Youre Not Losing Belly Fat
The usual reason why people arent able to burn stomach fat is that theyre just focused on weight loss. If you just lose weight then youll also be losing muscle mass which wont change your body fat percentage.
When most are trying to get rid of their belly they focus mostly on cardio exercises like running, walking, biking, etc. And this is good too but youre not really going to be moving the needle when it comes to improving your body composition. Your body composition is your ratio of muscle to fat.
As you lose weight youll also be lowering your muscle mass unless youre strength training. This can result in you becoming skinny fat. This is when you appear to be thin but actually have high body fat. This is why you see some people that look skinny but actually still have a potbelly.
The best way to lose your belly pooch with exercise is to focus on those that are going to burn more calories while adding lean muscle. If you just do cardio workouts then this is going to be really hard to do. You should at the very least be adding in these belly fat burning exercises too.
Standing Forward Bend Padahastasana
This is yet another excellent pose for belly fat. This pose suppresses and contracts the abdominal muscles to cause belly fat reduction.
Benefits of Standing Forward Bend
- Tones the muscles of the hips, hamstring, and abdomen
- Soothes tension in the spine and enhances flexibility
- Improves digestion, as your abdominal muscles are toned
- Reduce stress, depression, and fatigue
How to Do Standing Forward Bend
- Stand in the Tadasana pose, placing your hands on either side of the body. Your feet should rest together, with the heels touching each other.
- Inhaling deeply, lift your hand upwards.
- As you exhale, bend forward from your waist and place both palms on the floor
- Ensure you do not turn your knees
- Holding your breath, tuck your tummy in, and keep the position for 60 to 90 seconds.
- Exhale, leave your toes, and lift your body to come back to the standing pose.
- Do ten reps with an interval of 10 seconds between two repetitions.
Precaution
Do not take this pose if youre pregnant or have a spinal disc disorder.
Recommended Reading: Adam Levine Yoga Poses
How Can I Flatten My Stomach Naturally
Losing belly fat isnt a one-day process. But you can make small lifestyle changes that will gradually help you get a more defined and flatter stomach.
Here are some small steps you can start implementing right now to start losing fat and improve your overall well-being:
What Yoga Does To Your Belly Fat
For shedding fat from your body, burning calories through any physical activity is the most important factor. Though yoga is not that strenuous activity but research 1 of Harvard Health Publishing states that hatha yoga burns 240 to 356 calories per hour as per the practitioners weight.
In the case of many people today, the reason for belly fat gain has observed unhealthy food habits which include high sugar intake. Yoga majorly helps by bringing mindfulness 2 that helps in getting control over unhealthy eating habits or impulsive binge eating.
Experts also suggest restorative yoga for belly fat as an effective practice because it reduces the level of cortisol hormone 3. Cortisol levels generally rise when you feel stressed and accumulate fat around the belly.
Practicing yoga for belly fat not only tones the stomach but also strengthen abdominal muscles and rejuvenate the entire body.
A 2016 study 4 on abdominally obese women proved that a 12-weeks long yoga intervention is helpful in reducing abdominal obesity. It does so by reducing, perceived stress levels, waist circumference, waist-hip ratio, and BMI values.
Don’t Miss: Yoga Mats With Straps
How To Do Kumbhakasana
Take a mat, lay down on your stomach, take a deep breath and put on your body with the help of your hand and feet, with a straight posture.
Your back should be straight, hold for a second then bend your elbow, and hold the body in elbow and feet. Stay for 2 to 3 minutes and back to the normal position.
Power Yoga For Weight Loss
Power yoga has been invented by western yoga teachers to make it more about weight loss. While yoga is more about flexibility and slow asanas, Power Yoga is more active and rigorous form of yoga. It involves more utilization of energy than normal yoga. It is fitness-based yoga practice with the benefits like weight loss, increased stamina, increased body-strength, increased flexibility, healthy skin, and reduced stress. Power yoga trainers basically design their own yoga sequences and those who practice power yoga must synchronize their movement with their breath.
You May Like: Goat Yoga Madison Wi
