Want to lose belly fat?

If so, then maybe yoga is the solution for you. Yoga can help you burn calories and boost your metabolism. It can improve flexibility and strengthen your core through certain poses.

Maybe yoga won’t burn as many calories as high-intensity workouts, but it can tone the abdominal muscles. Naturally, you should also make a meal plan.

⇒ Note: 11 Yoga Poses for Arms and Abs

What causes belly fat?

Belly fat occurs due to age in women due to hormones, increased stress, and insufficient
exercise, unhealthy eating habits, and genetics.

Lower back pain and poor posture are often caused by relaxed muscles and the accumulation of fat on the abdomen.

The Lancet says WHO data shows over a billion people are obese. We found new results by analyzing data from over 220 million people in 190+ countries.

Obesity rates for adults more than doubled between 1990 and 2022, and more than quadrupled among children and adolescents aged 5 to 19.

⇒ Note: 10 Yoga Poses to Tone Your Legs and Glutes

Starting with a 20-minute daily yoga routine, you can reduce belly fat.
Regular yoga can not only help you improve your abdominal muscles but also include mindfulness in your practice because it promotes a healthy mindset.

Yoga for Belly Fat Loss : 12 Yoga Asana for Beginners

1. Downward-Facing Dog (Adho Mukha Svanasana)

• Place your hands shoulder-width apart and your knees hip-width apart to begin.
• Straighten your arms and legs and lift your hips up and back.
• After maintaining the pose for 15 to 20 seconds, return to the hands and knees position.

2. Three-Legged Downward Dog Pose

• Get into the downward dog pose and stretch out one leg slowly and lift it up to the sky.
• Stay in position for 15–20 seconds, then lift one leg and repeat with the other.

3. Chair Pose (Utkatasana)

Put your feet together and raise your arms above your head. Bend your knees, put your weight on your feet, and hinge from your hips like a chair.

Lift your torso, work your core, and keep your neck and back long.

Hold this pose for 15 to 20 seconds, making sure your knees and shins are back so you can see your toes. To relax, stand up straight and bend your elbows down into Mountain Pose.

4. Tadasana (Mountain Pose)

Stand with your feet flat on the ground, your heels a little apart, and your big toes touching.

Hold your hands out in front of you with the palms facing you and your back straight.
Keep your breath regular and hold the pose for 15 to 20 seconds.

5. Downward-Facing Dog (Adho Mukha Svanasana)

Place your hands shoulder-width apart and your knees hip-width apart to begin.

Straighten your arms and legs and lift your hips up and back. Hold in the pose for 15 to 20 seconds, then come back to hands and knees.

6. Warrior III Pose (Virabhadrasana III)

Stand up straight with your feet hip-width apart and your arms at your sides. Put your weight on your right foot and lift your left leg off the ground by extending it back behind you.

As you do this, hinge forward at the hips and bring your body straight down to the ground. Position your arms straight out in front of you with your hands facing each other.

Pull your belly button in and stretch out your back to work your core. Hold the pose for 15 to 20 seconds, then stand up and do it again on the other side.

7. Plank Pose (Phalakasana)

Do a high push-up with your hands directly under your shoulders and your body straight from the head to the feet.

Hold the pose for 15 to 20 seconds before letting go and lowering to your belly. Engage your core and keep your shoulders on your back.

8. Four-Limbed Staff Pose (Chaturanga Dandasana)

In Plank Pose, start with your shoulders over your arms and your body straight.

Hold your core tight and bend your arms so they stay close to your sides as you slowly lower your body to the ground.

Hold your body straight out in front of you, with your legs strong and your back straight. Stay there for 15 to 20 seconds.

To let go, either go all the way to the ground or push yourself back up into Plank Pose.

9. Cobra Pose (Bhujangasana)

Lay on your stomach with your legs spread out and your hands around your ribs. Lift your head, shoulders, and chest and lightly press into your hands.

This will lengthen your spine. Your neck should be long, and your legs should be strong.

Move your shoulders away from your head. Hold for 15 to 20 seconds and then let go.

10. Knees Balance Pose (Dandayamana Bharmanasana)

While on all fours, align your knees with your hips and your wrists with your shoulders.

Stretch out your left leg backwards and your right arm forward. Keep your core muscles tight and raised and your toes and fingers in a straight line.

Hold for 15 to 20 seconds, then switch sides.

11. Boat Pose (Navasana)

Flat feet and bent knees, sit on the floor. Lift your feet off the ground and lean back a little. While you reach your arms out in front of you, work on making your legs straight.

Hold the backs of your legs to change the pose. Hold the pose for 15 to 20 seconds and then let go.

12. Corpse Pose (Savasana)

Lay on your yoga mat with an eye pillow, a cushion or blanket under your head, and a blanket on top of your body.

Stretch your legs out straight and your feet hip-width apart. This will help you relax all the muscles in your legs and feet.

Bring your shoulder blades together to relax your shoulders. Then, turn your hands up and relax your fingers.

Take a deep breath in and let your mind and body rest as you let it out. Take a big breath and stay here for up to 10 minutes to let go.