8 Yoga Asanas To Help You Burn Your Belly Fat

Last updated on July 16, 2022

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Do you have a flabby tummy and are looking for ways to burn belly fat? You might want to consider doing yoga asanas.

Yoga remains one of the best belly workouts because it holistically tones your body. It works the core and the entire body. 

Several yoga asanas variations work in different ways. When you do them correctly, you will have a toned tummy and excellent body health.

Besides toning your tummy, yoga has other benefits. It is a stress reliever and also helps to eliminate constipation, indigestion, and bloating. 

Here are the different types of yoga asanas poses that can help burn belly fat and give you a toned stomach

1) Tadasana 

This yoga asana pose, also known as Mountain Pose, is ideal for warming up. It helps to activate your core as well as improve blood circulation in the body.

Doing it, therefore, helps you to do other poses.

How to do Tadasana;

  • Stand with your heels spread out slightly, ensuring that your feet lie in a flat position.  Your big toes are touching each other.
  • Ensuring that your spine is erect, stretch out your hands to the front and bring the palms closer to each other.
  • Stretch out your spine as you raise your folded hands above your head. For the best result, stretch your spine as much as possible.  While at it, inhale deeply. 
  • Lift your ankles, stand on your toes as your eyes face up.
  • Hold the pose for about 30 seconds.
  • Take a deep breath, exhale and bring your feet to the ground slowly. 

Do this pose ten times, taking a break of 10 seconds between each repetition. 

2) Bhujangasana

Bhujangasana is also known as the cobra pose. It is an effective pose for strengthening your abdominal muscles as well as relaxing your lower back. 

How to do Bhujangasana;

  • Get on your mat and lie facing down 
  • Ensuring that your hands are almost parallel to your shoulders, spread them out on the floor.
  • Let the top of your feet touch the floor and stretch your legs backward. Then inhale slowly and raise your upper body. 
  • You should hold this position for 30 seconds.
  • Exhale and assume the lying down position as you exhale slowly. 

You can do this pose ten times. 

3) Surya Namaskar

Surya Namaskar is also a great yoga pose that can give you well-defined abs. 

What makes it great is that it is a combination of twelve yoga positions, all of which positively impact your core and the entire body. 

 

Here is how you can do Surya Namaskar;

  • Take a standing position, ensuring that your feet are together and shoulders are relaxed. Expand your chest.
  • Lift your arms as you inhale and stretch backward slightly.
  • Exhale as you bend towards the front, moving your forehead towards your knees. Try touching your knee with your forehead.
  • Bend the left knee, stretch your right leg to the back, placing your arms on the floor.
  • Take a downward dog position, move forward, and then bring your torso towards the floor.
  • Take a deep breath slowly, stretch forward and bend backward. You will be in an upward-facing dog position. 
  • Bring your right leg in front between your elbows and stretch upwards.
  • Bring your left leg to the front and inhale
  • Then stretch back from your waist and return to your initial position. 

As a beginner, you might find this pose a little bit challenging, but you will improve with time. For the best result, repeat the move ten times.

To make the most out of Surya Namaskar, it is advisable to do it in the morning every day facing the sun.

4) Dhanurasana

Dhanurasana is also known as the bow pose. It is one of the most challenging poses poses but very effective in toning your abs.

How to perform Dhanurasana;

  • Lie on the floor with your face down
  • Hold your feet
  • Take a deep breath and lift your hands and feet. You will also be raising your chest and thighs simultaneously. 
  • Hold the position for at least 30 seconds or more.
  • Exhale and release your feet slowly.

The more you do this pose, the more you become better at it. For you to burn your belly fat faster, consider holding the position for a longer time. 

Besides giving you toned abs, Dhanurasana strengthens the back muscles and also stimulates the reproductive organs. 

However, avoid doing this exercise when you are pregnant or have low blood pressure, neck injury, lower back problems, or had abdominal surgery recently.

5) Padahastasana

Padahastasana, or the standing forward bend, works more than the abdominal muscles.

It is a great stress reliever that helps with relaxing the muscles and eliminating heart issues like anxiety.  It also helps to solve abdominal muscles. 

How to do Padahastasana;

  • Take a standing Tadasana to pose, your feet resting together and heels touching each other. 
  • With your spine erect, inhale deeply, lifting your hands. Exhale and bend forward, ensuring that your body is parallel to the floor. 
  • Inhale, exhale and bend forward away from your hips.
  • Touch the floor with your palms without bending your knees.
  • Come up to your standing position as you inhale.

For best results, hold the position for a more extended period. You can do ten repetitions. 

6) Kumbhakasana

Kumbhakasana, or the plank, is one of the most popular yoga asanas pose as it helps to burn the belly fat and a stronger core. 

How to do Kumbhakasana;

  • Lie with your face down
  • Lift your body while balancing on your toes
  • Face forward.
  • Hold that position for as long as you can. Take a 30 seconds break and repeat.

As a beginner, you can do ten repetitions of 30 seconds each.

7) Naukasana 

Naukasana, also known as the boat pose, is another highly sought-after yoga poses by looking to have flatter tummies.

When done in a boat-like movement, it improves your posture and increases the rate at which your body burns belly fat.

Here is how to execute a Naukasana pose;

  • Lie on a mat, legs stretched out, and toes are facing up. Your palms should face the ground.
  • Inhale and exhale. As you exhale, lift your body.
  • Stretch out your arms so that they are parallel with your legs.
  • Hold that position, and you will feel the abdominal muscles contracting. You can start holding the position for 30 seconds and advance with time.
  • Inhale, exhale and slowly get back to your original position. 

For best results, do this asana pose five times and relax for 15 seconds between the repetitions.

You will find this video great to learn about the Naukasana pose. 

Do not do this pose if you are pregnant, have a headache, or blood pressure issues. 

8) Ustrasana

Ustrasana is also known as the camel pose. 

This pose is a really bit difficult and is done to counter the Naukasana pose. It involves stretching backward as you reach your ankles. 

If you do this pose after doing Naukasana, the tension you experienced will be released. It is mainly a good exercise for strengthening and firming up your core. 

How to do Ustrasana;

  • Kneel on the floor with your thighs straight and perpendicular to the ground.
  • Put your hands in a resting position on your buttocks. Your fingers should point down, and your back should be arched a little bit. 
  • Then lean back and hold your heels. Ensure that your spine is straight and do not strain your neck. 
  • Hold this pose for 60 seconds or for as long as you can. 
  • Do ten repetitions with 30 seconds of rest between each set.

Even though Ustrasana is a bit challenging, regular practice can help you tone the abdominal muscles. You should also increase the length of time that you hold the position for faster results.

Ustrasana also helps with treating fatigue and mild back problems. Learn how to do it here.

Do not do this exercise if you suffer from heart problems, migraines, and insomnia. 

Conclusion

Yoga asanas are great for burning belly fat. For best results, it is good to do yoga regularly. 

Also, try out different variations as each of them has specific benefits that help you build impressive abs. 

While yoga asanas are excellent for abdominal toning muscles, you have to look at other important factors like your diet.

You must embrace a healthy diet that supports the burning of belly fat. Such a diet should contain high amounts of proteins and vegetables. 

Avoid high stress levels and drink lots of water.

Additionally, combine yoga with other exercises like cardio, resistance training, and high-intensity interval training.

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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