Lower belly Fat Yoga: Top 13 asanas to burn belly

Lower belly Fat Yoga: Top 13 asanas to burn belly - sharpmuscle
13 min read
Updated: April 29, 2023

“Lower belly Fat Yoga” is the best exercise for a flat stomach that you can think of, as it helps you burn belly fat easily. 13 easy yoga asanas to help reduce those abs and reduce belly fat.

Looking for toned abs, doing yoga properly not only gives you a flat stomach, but it also tones your entire body. Yoga is a proven method to reduce belly fat, and it gives you a healthy and healthy body.

Doing yoga daily goes a long way to improving your overall body images and self-esteem. Yoga is one of the best forms because it burns fat, stretches, and your muscles. Proper diet, along with a good fitness routine, can definitely help you reduce your abdominal fat to a great extent.

Recent studies have shown that even 15-30 minutes of exercise per day can effectively burn fat and improve your resistance, stamina, and metabolism.

SharpMuscle has created a workout plan that will tone your belly and make it flat.

Top 13 yoga asanas for lower belly fat

  1. Sun Salutation (Surya Namaskar)
  2. Camel Pose (Ushtrasana)
  3. Boat Pose (Naukasana)
  4. Wind Relieving Pose (Pawanmuktasana)
  5. Seated Forward Bend Pose (Paschimottanasana)
  6. Hand Under the Foot Pose (Padahastasana)
  7. Bow Pose (Dhanurasana)
  8. Wheel Pose (Chakrasana)
  9. Cobbler’s Pose
  10. Yoga Kapotasana (King Pigeon Pose)
  11. Cobra Pose (Bhujangasana)
  12. Warrior-Twist Pose
  13. Chair Pose (Utkatasana)

Asanas Practice Guide

1. Surya namaskar (Sun Salutation)

Sun Salutation (Surya Namaskar) - sharpmuscle
Sun Salutation (Surya Namaskar)

Sun salutation (Surya namaskar) has become 12 powerful yoga poses. Apart from being a great cardiovascular workout, Surya Namaskar has quite a positive effect on the body and mind.

Surya Namaskar is first done on an empty stomach in the morning. Every round of Surya Namaskar consists of two sets, and each set is formed of 12 yoga poses.

You can find many ways to practice Surya Namaskar. However, it is advisable to stick to a particular version and practice regularly for the best results.

Apart from good health, Surya Namaskar also provides an opportunity to express gratitude to the Sun for sustaining life on this planet.

2. Camel Pose (Ushtrasana)

Camel Pose (Ushtrasana) - sharpmuscle
Camel Pose (Ushtrasana)
  • This yoga helps to reduce that stubborn belly fat.
  • For this asana, stand on your knees and bend backward.
  • Now keep your right heel with your right hand.
  • Now repeat it with the other hand. With both of your heel, stretch your belly(stomach) and abdomen.
  • This is how you do this asana.
  • Often times your hands are not able to touch your feet without putting pressure on your back or neck.

Ustrasana can be a very difficult posture for the neck, especially if your shoulders are tight. You can use a wall as a support to protect your neck.

You can increase the challenge of Ushtrasana by performing posture with touching your thighs, calves and inner legs.

3. Boat Pose (Naukasana)

Boat Pose (Naukasana) for Lower belly Fat Yoga - sharpmuscle
Boat Pose (Naukasana)
  • To practice this asana, lie on the ground or on a yoga mat.
  • Raise your hands and feet in the same direction.
  • About 10 counts before releasing it.

There are three types of nuakasana, one is simple, the other is advanced adaptation. Both are in harmonic position, while the third is a prone position where the entire body is stretched and the hands are placed in front of the head.

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#1. Simple Variation:
  • Lie on the supine position (back).
  • Your legs should be pulled together and your feet are next to you.
  • Breathing lifts your entire body at 30 degrees so that you can see your toes with eyes.
  • Place your palm on the thighs.
  • Stay in this pose as long as you can control. Initially, it can be 20 seconds, increasing the time to 2 minutes.
  • While maintaining the posture, feel the stretch on your navel area.
  • Breathing down, bring your body down and relax.
  • Exhale slowly while maintaining the posture.
#2. Advanced Variation:
  • Lie on your back.
  • Your entire body is straight and stretched.
  • There is no lag between your legs and arms.
  • Breathing lifts your body at 45 degrees and tries to maintain the body on your buttock.
  • Now make sure that your palms come out to your knees.
  • Initially stay in the posture for 10-20 seconds. You can increase the time as per your strength.
  • Breathing down, bring your body down and relax.
  • Exhale slowly while maintaining the posture.
#3. Prone position:
  • Lie on your stomach.
  • Brings your arms before your head.
  • There is no difference between your legs and knead your fingers.
  • Breathing lifts your body at 30 degrees.
  • Initially stay in the posture for 10-20 seconds. You may extend the time according to your convenience.
  • Breathing down, bring your body down and relax.
  • Exhale slowly while maintaining the posture.

4. Wind Relieving Pose (Pawanmuktasana)

Wind Relieving Pose (Pawanmuktasana) Lower belly Fat Yoga - sharpmuscle
Wind Relieving Pose (Pawanmuktasana)

This asana is extremely useful in relieving various gastric problems including indigestion and constipation.

In this asana, due to the pressure on the stomach by the knees, it helps to reduce your abdominal fat very fast. Keeping it in this position for more than one minute helps a lot in triggering the burning of fat in your stomach area.

  • To do this asana,
  • first bend both legs on the knees,
  • then close the arms above the knees,
  • now tries to touch your nose to the knees by bringing it to your chest.

However, it can be easier in both positions, even with one leg and with both legs. But for those who are new to yoga, they can practice this asana with one leg bent and the other leg straight.

This yoga posture is like all other asanas that we have discussed so far and stresses your stomach area and motivates you to reduce belly fat from this area.

5. Seated Forward Bend Pose (Paschimottanasana)

How to Paschimottanasana (Seated forward fold pose) for hamstring Stretch - sharpmuscle
Paschimottanasana (Seated forward fold pose)

Now let us focus on one of “13 yoga asanas for lower belly fat” yoga posture (paschimottanasana), which is, to reduce belly fat.

Seated Forward Bend Pose (Paschimottanasana) is one of the basic bases of hatha yoga, and it stimulates the center of your solar plexus.

With the stomach acting as a toning pose, bending the hamstrings provides an appreciable level of stretch to the thighs as well as the hips. It is also ideal for those who have digestive disorders.

  • Spread your legs and sit up straight.
  • Slowly raise your arms and breathing.
  • As you exhale, bend forward and touch your toes. Make sure you will not bend your knees.
  • Touch your head to your thighs and hold your toes.
  • Stay in this pose for about 20 seconds.
  • Repeat.

By doing this asana, you will feel intense pressure on your stomach area which leads you to reduce your abdominal fat.

6. Hand Under the Foot Pose (Padahastasana)

Hand Under the Foot Pose (Padahastasana) for Lower belly Fat Yoga - sharpmuscle
Hand Under the Foot Pose (Padahastasana)

This asana is actually beneficial for the heart and relieves issues like anxiety and is good for slowing heart rate. Abdominals tend to be soft and relaxed, allowing the stomach to do its job, appropriately addressing major or minor stomach issues.

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How to do this asana:
  • Stand in tadasana posture, with your hands on either side of the body, while your feet rest together, the heel touches each other.
  • Keep your spine straight.
  • Breathing deeply, raise your hand upward.
  • As you exhale, bend forward as if your body is parallel to the floor.
  • Then exhale, and bend forward completely, so that your body falls away from the hips.
  • Try to touch the floor, with palms directly on the floor, and without bending your knees. Beginners may try to touch the toes or just the ankles, doing their work on the floor.
  • Inhalation while coming in Tadasana. It is good to stay in this asana for a slightly longer period according to personal abilities and requirements.

7. Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana) for Lower belly Fat Yoga - sharpmuscle
Bow Pose (Dhanurasana)

Dhanurasana is named after the figure the body takes while performing – that of the bow. Dhanu means bow; Asana means asana or posture.

This pose does a wonderful job of toning your stomach. Along with giving a good stretch to your stomach, back, thighs, arms as well as chest, this posture also helps to improve your posture.

Here’s how to perform it:
  • Lie down on your stomach first
  • Now bend both your legs and raise your chest slightly.
  • After that hold your ankles and gently lift your thighs.
  • As your thighs and chest rise, the posture is centered on your abdomen.
  • Remain in this pose for about 30 seconds.

8. Wheel Pose (Chakrasana)

Wheel Pose or Chakrasana or Urdhva Dhanurasana - sharpmuscle
Wheel Pose: How to and Preparatory Poses Step by Step

Chakrasana or the wheel pose is an excellent asana for reducing belly fat. Here ‘Chakra’ means ‘wheel’ and so the English name ‘wheel pose’. In this asana, the body is curved to look like a wheel.

A wheel pose can be classified under the advanced level of yoga and also under recumbent yoga. It is also classified as part of the backbend posture.

To start:
  • Lay on your back.
  • Bend your knees so that your feet lie flat on the floor in a parallel position with your seated hips, about one foot from your hips. Press your feet firmly on the floor.
  • Place your hands on the floor with your fingers in front of your shoulders.
  • Press into your hands and lift your upper body off the mat, resting the crown of your head lightly on your mat.
  • Press your feet and lift your legs, pelvis, and stomach off the mat, activating your thighs.
  • Push more into your feet, bringing more weight to your palms. This will protect your lower back.
  • Maintain strength and stability in your arms by pressing firmly into the mat.
  • Hang your head in a neutral position, making sure not to strain your neck.
  • Hold for 5-10 breaths.
  • To get out of the posture, bring your arms and legs down slowly and your spine back to the vertex of the mat by the vertebrae.

9. Cobbler’s Pose

Cobbler’s Pose - sharpmuscle
Cobbler’s Pose

Cobbler pose (Baddha konasana) is an essential pose for beginners. You can expect to see this pose often in a yoga class.

It helps in weight loss and can be done by beginners as well. In the list of the, ”13 yoga asanas for lower belly fat burning” the Cobbler’s pose is one of the simplest yoga asanas. it also cures many other diseases.

This is a great basic stretch that almost anyone can do, even if he has to take some recourse to get there. If your hips are tight, be sure to sit on a folded blanket or two to extend your seat. You might wonder how this trick allows you to sit more comfortably Strainer.

How to do:
  • Cobbler Pose is one of the easiest plus sensing poses of yoga. You have to sit with your spine straight.
  • Your knees should be bent and the soles of your feet should be opposite each other.
  • You should push the soles into the joint and hold this pose for a minimum of minutes.
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10. Kapotasana (King Pigeon Pose)

Yoga Kapotasana (King Pigeon Pose) - sharpmuscle
Kapotasana (King Pigeon Pose)

Kapotsana (pigeon pose) is a complete and good physical workout. It increases quality in your legs and your stomach area. A fully effective asana in the list of “13 yoga asanas for lower belly fat burning“.

This is particularly useful for individuals who experience side effects of foot issues. This stance is useful for conditioning your thighs and releases tight hip flexors and thighs.

  • Begin by sitting comfortably on a mat in Uttrasana.
  • Breathe in and lift your lower abdomen upwards. Be sure to pull it out before mounting it. As you do this, steady your tailbone downwards and exhale.
  • Now breathe in and pull both your arms in such a way that they are with the ears. While exhaling, ensure that your lower back is straight and stable. Breathe in and then move forward.
  • Slowly raise your shoulders, squeeze your elbows towards each other. Move your head backward and hold the pose for 5 breaths.
  • Breathe again and bring your arms to the floor. While pressing your feet into the floor, bend the knees as much as is necessary to reach the palms of your hands, outside each leg. Keep moving forward keeping a check on the lower back.
  • urn your hands back towards the knees in such a way that the fingers touch the heel. After touching each other, hold them firmly.
  • Holding both your legs, squeeze the elbows towards each other and push the hips forward.
  • Breathing out, bend your elbows and fix them on the floor. Holding the position for about 30 seconds to 1 minute.
  • Keeping the breathing normal, observe the balasana or baby posture and slowly return to the initial posture.

11. Cobra Pose (Bhujangasana)

Modified Cobra Pose - sharpmuscle
Modified Cobra Pose

Give your stomach a good stretch with this yoga posture. Regular practice of this asana helps to strengthen the back muscles, and therefore, it is most advised to reduce post-partum back pain.

How to do this asana:
  • Start by lying on your front, with your arms resting on your side.
  • Now raise your stomach, tighten your marrow and start raising your shoulders, waist.
  • You can use your palms and elbows as a support when you tilt your head over your marrow making a slight tooth.
  • Remain in this pose for about 30 seconds.

12. Warrior-Twist Pose (Twisted warrior or Twisted lunge)

Warrior-Twist Pose (Twisted warrior or Twisted lunge pose) - sharpmuscle
Warrior-Twist Pose (Twisted warrior or Twisted lunge pose)

This is a variation of the normal warrior pose. It twists your abdominal muscles and strengthens your back and thighs. It also helps to burn fat cells around your stomach:

This permanent twist sequence will open your upper back, keeping you fresh and energetic. Do the sequence yourself or use it to prepare for a longer bending exercise.

How to do this pose:
  • Make a warrior pose where one of your limbs is placed in front of the other, forms a limb in the middle, the hind limb extends backward.
  • Now instead of leaning back, this time bend your upper body to the maximum possible.
  • Your arms can be folded in front of your chest to aid the turn.
  • Stay in this position for about 5 breaths so that your core remains engaged.

13. Chair Pose (Utkatasana)

Chair Pose for Lower belly Fat Yoga - sharpmuscle
Chair Pose

Sitting in a chair can seem very easy and comfortable. But sitting in an imaginary chair can be a bit challenging. Utkatasana literally means a deep asana or powerful asana.

This is the last asana of “13 yoga asanas for lower belly fat burning“. Stand on the floor or mat, whichever suits you. Bend both your knees together.

Place your hands in front of each other with the palms facing up or up.

It is a powerful asana that stimulates your heart as well as works the muscles of your hands and feet.

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