7 Yoga Poses Helpful In Reducing Belly Fat

The practice of yoga has many benefits and weight loss is definitely one of them. Increased stress hinders your metabolism rate and leads to the accumulation of belly fat as well as general weight gain. Regular yoga is great for stress relief and can thereby speed up metabolism, help reduce belly fat, and promote overall weight loss.

The burnt belly fat transforms into muscle, which keeps the body looking and feeling fit and active.

# Chair Pose

The chair pose is great for getting fit and is a deep thigh and core workout. It is also a great stress and anxiety reliever and it helps strengthen consciousness and focus.

This pose can be repeated as many times as desired.

- Stand with the feet hip-width apart.
- Inhale and lift the arms up so that they are at a diagonal. The fingers should be pointing to where the wall and ceiling meet.
- Exhaling, bend the knees as if sitting in an invisible chair, using the thighs and core.
- Hold for about five breaths or longer if desired.
- Inhale and come up to the starting position.

# Four-Limbed Staff Pose

The four-limbed staff pose involves controlled movement and core work. Therefore, it is great for weight loss and toning the arms, legs, core, shoulders, belly, etc.

This pose can be repeated as it flows from pose to pose and is good to do at least three times.

- Begin in the plank pose (Phalakasana) with the arms under the shoulders.
- Exhale, bringing the knees, chest, and chin to the ground slowly. For a more difficult version of this pose, use the muscles to come down to the ground, keeping the body in a straight line as if doing a push-up.
- This pose usually flows into another pose, or a break can be taken in this position while resting on the floor.

# Warrior I

Warrior I works out the entire body and uses strength and stability. In practice, this pose can be done at least twice on each side.

- Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
- Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
- Hold for 5–10 breaths.
- Exhale and lower the hands down to frame the foot, coming out of the pose.

(Image Source: Yogateket)

# Warrior II

Similar to Warrior I, Warrior II is fun to do and is a great way to lose some weight. This pose is also good for focus.

In practice, this pose can be done at least twice on each side.

- Start in a high lunge with the front leg at a 90° angle and the back foot at a 45° angle.
- Inhale and lift the arms up, opening through the heart, keeping the hips squared, and extending the spine.
- Exhale and raise the arms out to the side. The right arm should point to the same side as the right leg, and the left arm should point back toward the left leg. The arms should be in line with one another, parallel across the body.
- Find a spot of focus to stare at (drishti).
- Hold for 5–10 breaths.
- Exhale and lower the hands down to frame the foot, coming out of the pose.

# Warrior III

Warrior III requires a lot of balance, core work, and thigh strength. In practice, this pose can be done at least twice on each side.

- Start in a high lunge.
- Find all four corners of the front foot.
- Slowly shift the weight into the front foot, using the muscles of that leg to support and lift the body.
- Lift the back foot from the ground, stretching the arms out in front of the body or out to the sides.
- Slowly lower the back foot down and come out of the pose.

# Boat Pose

The boat pose is a great core strengthener, and it is also very fun to do. There are different levels to this pose, and one should find what feels best for one’s body.

This pose can be repeated at least three times for the best results.

- Lie on the back with the knees bent.
- On the inhale, lift the upper body and the legs into the air.
- Use the core to lift and reach the hands toward the bent knees.
- To increase the difficulty of the pose, the legs can be perfectly straight with the toes pointed toward the ceiling and the arms extended toward the knees.
- Hold the pose for a few breaths.
- When ready, come down to the back on the exhale.

# Crow Pose

The crow pose requires the core and arm muscles to work and will most likely break a sweat.

One can start in a squat pose/garland pose (Malasana) and slowly work on shifting the balance into the hands.

If balancing on the hands does not happen right away, one can practice by shifting the weight into the hands with the toes still on the ground.

- Begin in a squat pose/garland pose (Malasana).
- Bring the hands to the ground about shoulder-width apart, a few inches in front of the feet.
- Find all four corners of the hands, spreading the fingers for optimal balance.
- Lifting the hips up, shift the balance into the hands by coming onto the toes.
- Bring the knees to the upper arms for balance, and lift the feet from the floor so that the hands are holding the body’s weight.
- Hold for a few breaths.
- When ready, slowly come back down on the exhale and bring the feet to the ground once more.

(Image Source: Vinyasa Yoga Academy)