5 Yoga Poses to Reduce Belly Fat

Over time, our lifestyles have become less physically demanding. The result? A lack of physical activity has led to an accumulation of belly fat. Yoga not only helps reduce belly fat but also plays a significant role in overall physical and mental well-being.

Eliza Chowdhury, a certified instructor from India and Thailand, has shared 5 yoga poses with us that are specifically designed to help reduce belly fat.

Naukasana (Boat Pose) This pose gets its name because your body takes the shape of a boat while doing it.

Eliza Chowdhury says, “This pose is very beneficial for the important muscles of the body. It is most effective for reducing belly fat. This pose reduces belly fat, strengthens abdominal muscles, aids digestion, and helps cope with stress.”

How to do it:

• Lie down on your back.
• Slowly lift your upper body and legs, contracting your lower abdominal muscles.
• Form a ‘V’ shape with your body, balancing on your hips.
• Extend your arms parallel to the ground.

Halasana (Plow Pose) This pose, known for reducing fat around the waist, is primarily for those who also want to reduce belly fat.

According to Eliza Chowdhury, this pose is very effective in reducing excess fat around the waist, hips, and lower abdomen. Regular practice of this pose can protect against diabetes, arthritis, and various gynecological issues.

How to do it:

• Lie down on your back with your hands by your sides.
• Lift your legs and lower body over your head, trying to touch the floor with your toes.
• Hold this position for 10-15 seconds, then return to the starting position and rest for 10 seconds.
• Repeat 3-5 times.

Paschimottanasana (Seated Forward Bend) This pose is performed by sitting and bending forward, stimulating the areas around the abdomen.

Eliza Chowdhury says, “This pose relaxes and stretches the deep muscles of your body. Its benefits include strengthening the abdominal muscles and aiding digestion.”

This pose also stimulates the Manipura chakra, which increases self-confidence and self-esteem, helping to balance physical health, mental health, and work energy.

How to do it:

• Sit with your legs extended straight in front of you.
• Keep your spine straight, toes pointing upward, and inhale deeply.
• Raise your arms above your head, then slowly bend forward and exhale, reaching for your toes.
• Try to touch your forehead to your knees.
• Gradually release and return to the starting position.

Setu Bandhasana (Bridge Pose) This pose directly impacts the abdominal muscles, helping you stay stress-free.

Eliza Chowdhury explains, “Setu Bandhasana strengthens the muscles of the back, hips, and hamstrings, while also opening up the chest and spine.”

This pose can directly stimulate the abdominal organs and thyroid gland, helping to regulate digestion and metabolism. It calms the brain, reduces depression, and alleviates stress, giving you mental relaxation.

How to do it:

• Lie on your back.
• Bend your knees and place your feet flat on the ground, hip-width apart.
• Try to hold your ankles or place your hands near them.
• Lift your lower body upward, forming a bridge shape, and hold for 30 seconds.
• Slowly lower your body back down and relax. Repeat 3-5 times, gradually increasing the duration.

Janu Sirsasana (Head-to-Knee Pose) This seated pose significantly improves both the body and mind, benefiting the nervous system and stimulating the digestive system.

Eliza highlights the importance of this pose, saying, “This pose helps reduce anxiety and fatigue, calming the mind. It also stretches the spine, shoulders, and hamstrings.”

How to do it:

• Sit with your legs extended in front of you.
• Bend your right knee and place your heel near the groin, with the right foot touching the left thigh.
• Extend your hands forward to hold the left big toe and try to touch your forehead to the knee.
• Hold this position for 20-30 seconds, then return to the starting position.
• Repeat on the other side and practice this pose 4-6 times, resting in Shavasana as needed.