yoga to reduce belly fat

Yoga asanas to reduce belly fat for beginners at home

You know that yoga is good for you. You’ve seen the Instagram photos of yogis with amazing bodies, and you know that all those challenging poses are meant to be good for your body. So why don’t you go to try some yoga asanas to reduce belly fat?

Maybe it’s because you think it won’t help you lose weight. Yoga has many benefits beyond being a fun way to get your stretch on and relax after a long day. 

When done regularly, yoga can help you lose belly fat and improve your general health and well-being. Whether you are an experienced yogi or a complete newbie, adding these ten poses into your routine will accelerate your results—and they won’t require any special equipment!

So, without any further ado, let’s get started!

What causes belly fat?

Common causes of excess belly fat include:

1. Poor diet

Foods like cakes, candy, soda, and fruit juice are loaded with sugar and can lead to an increase in body weight, reduce the body’s metabolic rate and decrease the capacity for fat-burning.

Additionally, a diet that is low in protein and high in carbohydrates may also have an effect on a person’s weight as protein can make one feel satiated for a longer duration, and thus people who don’t consume enough of it may eat more.

2. Lack of exercise

If someone’s calorie intake is greater than the amount of energy they expend, they will gain weight.

If someone does not engage in physical activity, it is difficult for them to eliminate the extra fat that accumulates around their midsection.

3. Stress

A steroid hormone called cortisol helps the body cope with and manage stress. When a person is in a dangerous or tense situation, their body releases cortisol, which can affect their metabolism.

Stressed people tend to consume food for consolation. Cortisol causes the additional calories to be stored in the abdomen and other parts of the body for future use.

4. Genetics

Studies have suggested that a person’s genetic make-up could possibly contribute to whether they become obese. Researchers believe that genes can affect a person’s actions, metabolism, and the chance of contracting any illnesses associated with obesity.

Aside from this, external influences and individual behavior could also elevate the probability of someone becoming overweight.

5. Poor sleep

A research in 2013 showed an association between inadequate sleep and weight gain, with a possible consequence being an excess of abdominal fat.

Not having enough good-quality sleep could be a factor in the buildup of belly fat, in addition to increased food consumption and emotional eating. Nevertheless, this analysis cannot be used to conclude that a cause-and-effect relationship exists.

Common Hormonal Imbalances That Affect Weight Loss

In addition to the above circumstances that affect weight loss, other hormones can impede weight loss too.


The pancreas produces insulin to be used whenever we eat. Acting like a key, it unlocks the cells to allow glucose (blood sugar) to enter and give us energy from food. It also maintains the right amount of sugar in our bloodstream.

Unfortunately, the cells can become unresponsive to insulin, leading to an abnormally high sugar level (up to seven times more than usual). This affects the metabolism as it impedes the body’s capability to break down fats.


When the thyroid is not working properly, it reduces the metabolism rate and that can lead to weight gain in a short amount of time. It can be quite difficult to shed those extra pounds, even with the correct diet and exercise program.

The most common cause of hypothyroidism is Hashimoto’s Disease, an autoimmune issue in which the antibodies assault the thyroid gland leading to damage to the organ. As a result, the thyroid can no longer generate the necessary hormones for the body.


Testosterone has numerous purposes. It is necessary for the construction of muscle mass and for maintaining skin tone. When there is a decrease in testosterone levels, it can be observed that fat accumulates instead of muscle and the skin starts to become loose.

It has been said that testosterone gives a person energy and keeps them active. Additionally, testosterone helps in the activation of insulin. Low testosterone levels can result in insulin resistance, which could result in an increase in abdominal fat.


Due to insulin resistance, women with PCOS face difficulty in weight loss. Insulin resistance causes a slow response against consumed sugar and increases insulin production to metabolize this sugar. So, increasing insulin resistance in our bodies promotes fat storage and weight gain.

Harmful effects of excess fat

Excess fat is associated with a number of health problems, including a higher risk of heart disease and type 2 diabetes. In addition, excess fat can lead to other health problems, such as sleep apnea and breathing difficulties. Excess fat can also increase the risk of falling and being injured.

yoga to reduce belly fat

A large waist circumference is one of the strongest indicators of insulin resistance. Insulin resistance increases the levels of blood sugar that your body needs to process and store. And when you don’t have enough insulin available, high blood sugar can lead to type 2 diabetes.

In addition, excess fat may cause inflammation in the body, which can lead to high blood pressure and cardiovascular disease.

If you are overweight or obese, losing weight can help prevent these conditions. It is important to keep a healthy diet and exercise routine in order to lose weight safely.

How Yoga Is Good for Belly fat Loss

One of the main reasons that yoga can be helpful in belly fat loss is that it helps you become more mindful of your eating habits. If you eat mindlessly, you’re more likely to overeat. Eating when you aren’t hungry is one of the main causes of weight gain, especially around the midsection. 

yoga to reduce belly fat

A mindful approach to eating means that you eat when you are hungry, and stop when you are full. Yoga helps you to become more mindful and present in your eating habits. 

Another reason that yoga is good for weight loss is that it increases your flexibility and strength. Every pose has an “action” that is going on in your body as you do the pose. When you are flexible, you are less likely to tear a muscle while doing certain activities. Increased flexibility and strength also help you to build lean muscle, which in turn helps you to burn more calories. 

When you build lean muscle, you increase your metabolism so that you burn more calories even while at rest, whereas fat does not burn calories at all.

10 Yoga asanas to reduce belly fat

1. Tadasana (Mountain Pose)

The first and most important thing to know about tadasana is that it is a standing pose. That’s right- you can’t be sitting or lying down while you’re doing this pose! The name “tadasana” comes from the Sanskrit word “tata,” which means “to stand.”

Tadasana also refers to the back leg of the asana, which is lifted and straightened in this pose. The front leg is left bent at the knee.

The first step in doing tadasana is to stand with your feet hip distance apart, parallel to each other, and your toes turned out slightly. Then, bring your hands together in a prayer position (palm facing down) and place them on your hips.

This will help keep your spine straight and erect.

Next, engage your core muscles by drawing them up toward your ribs and tucking your pelvis under. You should feel a strong center of gravity as you stand in tadasana.

Finally, create space between your upper arms and chest by spreading them wide as you lift them up toward the ceiling. Let your head drop back as you exhale.

A perfect and easy pose amongst the other yoga asanas to reduce belly fat.

Tadasana/Mountain Pose  | Yoga for Increasing Height | Yoga for Balance | Yog4Lyf

2. Surya Namaskar (Sun Salutation)

The Surya Namaskar is a traditional yoga pose in which the practitioner moves their arms and legs to form a large circle. It is believed to be so beneficial because it helps strengthen the body and improve flexibility, alignment and balance.

There are many different variations of Surya Namaskar, including single-arm and double-arm versions. You can also modify the sequence of your movements, for example skipping or adding poses between each round. Surya Namaskar can be done alone or as part of a yoga session with a partner.

The best time for beginners to start doing Surya Namaskar is once per week, gradually increasing the number of repetitions until you feel comfortable performing the full set.

3. Padahastasana (Standing Forward Bend)

Padahastasana or Standing Forward Bend is a yoga pose used to stretch the hamstrings and hips. The term “Forward” refers to the direction of the bend in the spine; it is also sometimes called a Camel Pose or Low Lunge. Padahastasana can be performed by people of all ages, levels of flexibility and experience, and can be done either sitting or standing. It is a great pose for stretching and strengthening your hips, hamstrings and lower back.

One of the benefits of this pose is that it is easy to do while holding on to something – such as a wall or table – providing extra support if needed.

The most common mistake people make when practicing this pose is not grabbing onto something as they are bending forward; they end up falling forward onto their hands and knees instead. 

4. Paschimottanasana (Seated Forward Bend)

Paschimottanasana, literally translated as “half-moon pose”, is a yoga posture where you sit on the floor and bend forward at the hips. It helps to increase flexibility in the hamstrings, lower back and spine. It can also help to relieve stress by stretching out the front side of the body.

There are two ways to do this pose — one with your legs extended straight in front of you, and another with your legs bent at the knee and hip. In either case, you should keep your spine straight throughout the pose and engage your core muscles to help support your body in a lengthened position.

Be sure not to round your back during this pose. Instead, relax and make sure that your weight is evenly distributed between both feet. You can hold this pose for up to 30 seconds if you need more time to feel a release or stretch out your hamstrings.

How to Perform Paschimottanasana | Yoga for flexibility | Hip Opener | Yog4Lyf

5. Pavanamuktasana (Wind Relieving Pose)

Pavanamuktasana (Pwan’am-koo’ta-sana) is a yoga posture that stretches the hamstrings and relieves tension from the lower back, hips, and inner thighs. It can be done in several ways, including on an exercise or Pilates mat or even just on the floor.

One of the most beneficial aspects of this pose is that it can be done anywhere. A lot of people get stuck at home or work and don’t have access to a yoga mat. However, there are many ways to still do it properly: you can use pillows or blankets to prop yourself up, put your hands on your legs, or put your foot out in front of you so you’re balancing on one leg.

Wind Relieving Pose/Pavanmuktasana | Yoga for Digestive Issues | Yoga for Bloating | Yog4Lyf

6. Naukasana (Boat Pose)

Naukasana is a yoga posture that allows you to stretch your back and open up your chest. It also strengthens the core muscles and improves balance. Since this is an easy pose to do, even beginners can benefit from it. If you want to learn how to do naukasana, follow these steps:

Start by sitting on the floor with your legs stretched out in front of you. Next, sit up tall with your spine straight and your shoulders relaxed.

To come into position, you can either fold your arms across your chest or clasp them together in front of you. Once in place, bring one knee up towards the ceiling and then lower it towards the floor until it reaches about a 45-degree angle (a little higher if you’re flexible). 

Then, gently lower the other knee toward the floor until it’s about parallel to the first one (again, higher if you’re flexible).

Keep your hips elevated as this helps open up your chest cavity. You can do this by placing one hand on top of your thigh or even pressing onto a wall if it’s available. It is one of the most effective yoga asanas to reduce belly fat.

Boat Pose / Navasana | How to do | Benefits | Contraindication

7. Ustrasana (Camel Pose)

Ustrasana is a yin yoga pose that gives your body a nice stretch and helps you to balance out your energy. It is especially useful if you are feeling tired, or if you have been sitting for a long time.

To get into Ustrasana, start by lying on your back with legs extended straight in front of you. Make sure that your hips are stacked above your shoulders; then take one leg and place it straight on the floor next to your hip. Then place the other leg on top of the first one so that they are both perpendicular to the floor. 

You can either let your arms dangle down by your sides or bring them up next to your ears. If it feels good, you can now lift both of your feet off the ground and bring them towards each other (this will be known as a butterfly pose.) To come out of the pose, simply bend both legs at the knees and lower yourself back down onto the floor.

How to Perform Camel pose/Ustrasana | Thyroid Management | Spine Health | Yog4Lyf

8. Uttanpadasana (Raised Foot Pose)

Uttanpadasana is a yoga foot pose that includes both sitting and standing. It is one of the most common yoga poses because it allows you to stretch your legs and feet. This pose can help improve balance, increase strength, and relieve tension in your muscles.

It is done by sitting with both legs out straight in front of you. Then, bend forward at your waist and place your hands flat on the ground for support. Finally, push off with your feet and walk back up to standing.

This pose can be challenging if you have tight hamstrings or calves. Start with a small modification such as sitting on a folded blanket before working your way up to the full pose.

How to Perform Uttanpadasana | Core of Steel | Reduce Belly Fat | Contraindications | Yog4Lyf

9. Marjariasana (Cow Cat Pose or Cat Pose)

Marjariasana is an inverted pose that requires the practitioner to arch the spine and bring the legs up in front of the body. It is a forward-bending asana and can be done in two ways: standing or lying down. The standing version places the feet on a block or wall, while the lying down version has the feet flat on the floor.

The name Marjariasana comes from “Mardra”, which is Sanskrit for cow. The pose can be used to stretch and strengthen calves or to relieve pain in the hips and lower back. However, it is not recommended for pregnant women or those with vertebral problems.

Cat cow pose / Marjariasana for Beginners | Yog4Lyf

10. Bhujangasana (Cobra Pose)

The pose is an ancient ritual used in Ayurvedic medicine. In this pose, you lie on your back and raise your legs into the air. You may keep your hands behind your head or clasp your hands together above your chest. This pose can be challenging because it places a lot of pressure on your spine. 

However, it can help relieve stress, improve digestion, and increase flexibility. To do Bhujangasana, start by lying down on the floor with your arms at your sides. Then slowly raise your legs into the air. You may also use pillows to prop up your body as you move through the pose. 

Breath deeply as you hold this pose for 30 to 60 seconds.

How to do Cobra Pose Step by Step Guide | Yoga for Back Pain | Yog4lyf

Other lifestyle changes

Losing weight doesn’t necessarily mean cutting down on your favorite foods and starving yourself; there are several other ways to achieve this result more easily. Apart from the above mentioned yoga asanas to reduce belly fat, you can try these things as well:


Exercise is more than just a way to get fit; it is a mental health booster. When you exercise, you release endorphins, which make you feel good. This can help you stay happier and less stressed. It can also boost your self-esteem, which helps with weight loss. You can get the same benefits from walking or any other low-impact form of exercise.

Timing is everything

Pound for pound, muscle burns more calories than fat does. So, if you exhaust yourself with long, intense workouts, you’ll burn more calories than if you do something less strenuous. This is why it’s important to choose a time that works with your schedule. You’ll also be more likely to stick with your dieting if you do it when you’re not hungry.

Meditate and breathe

Meditation and breathing exercises can be an incredibly effective way to relieve stress, relieve pain, and boost your metabolism. Doing these activities can help you relax and calm your nerves, which helps reduce stress and promote weight loss.

Eat more protein

Protein is a macronutrient that helps you build muscle and lose fat, which means you should eat more of it. Try to get at least one serving of protein with every meal and have protein snacks throughout the day. You can also try protein powder (in the right flavor) for a quick, easy protein boost.

Intermittent fasting

There are many different ways to follow an intermittent fasting diet, but the most common is to eat between 12 and 16 hours of food and then fast for the remaining eight to 10 hours. This type of diet can help you lose weight and stay healthy because it reduces your calorie intake and cuts down on the amount of insulin in your body.

Walk more

Walking has been proven to burn calories and increase metabolism more than almost any other activity. You can walk most places; it’s a low-impact activity that doesn’t require a lot of space. It can be a great way to burn calories and stay busy while also improving your mood. So apart from the yoga asanas to reduce belly fat that you have picked, you can include walking in your schedule.

yoga to reduce belly fat

How Yog4Lyf can help you

We all understand the importance of yoga and how it impacts our lives. But seeing the busy schedule and lifestyle, we tend to overlook it. But now, no more!

As the name goes Yog4lyf revolves around yoga and the holistic benefits yogic lifestyle provides. We whole heartedly believe that Yoga is meant for everybody from the little shining stars to the senior members of society.

There we have created various courses such as yoga for weight loss, stress and anxiety, back pain, thyroid, senior citizens, and much more.

Get the most out of yoga with Yog4lyf. Check out our website or download our free yoga app to know more.


Yoga to reduce belly fat is one of the most effective workouts, as it works to improve your circulation, decrease your cortisol levels, and increase your flexibility and strength. Yoga is also very meditative and calming, which can be helpful for people who are stressed out and find it difficult to relax. 

There are tons of different types of yoga that you can try out. Whether you prefer hot yoga or other kinds of yoga for beginners, there is a yoga practice out there for you. If you add yoga to your fitness routine, you will surely see results. Let’s start with these 10 yoga asanas to reduce belly fat.

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