5 Effective Yoga Positions To Help You Lose Weight

Belly fat is something nearly everybody has to battle at some point in their life. Even if you eat a balanced diet and workout regularly, getting a flat stomach can definitely take some time. However, you shouldn’t be discouraged because some easy yoga moves will work wonders on your midsection.

Yoga has been an effective form of exercise for over 5,000 years. Experts describe yoga as a full-body workout that not only tones and tightens muscles but relaxes and calms the mind.

With over 100 forms that range from simple to complex, anybody can incorporate this exercise program into your daily routine.

Let’s take a look at 5 easy yoga poses that help tackle abdominal fat.

1. Wind Easing Posture (Pavanamukthasan)

The wind easing posture is a great pose for soothing lower back pain, strengthening your core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism.

How to do it:

  1. Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
  2. Breathe out as you bend your knees as you move them toward your chest.
  3. Hold your knees as you pull them closer into your body.
  4. Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
  5. Hold the position for 60-90 seconds as you breathe deliberately and deeply.
  6. Breathe out and release the knees as you allow your arms to rest on your side.

2. Bow Posture (Dhanurasana)

The bow posture is ideal for strengthening the core and tightening abdominal muscles. It offers a full-body stretch that increases energy and promotes easy digestion.

How to do it:

  1. Lie stomach down on the mat with your legs stretched out and your arms to your side.
  2. Bend the knees upward while reaching your arms back to hold your ankles or feet.
  3. Hold the position 15-30 seconds while breathing normally.
  4. Exhale and return to the lying position allowing your body to rest for 15 seconds.
  5. Repeat 5 times with rest time in between each pose.

3. Chair (Uthkatasana)

The chair pose is a focused pose that strengthens the spine, pulls in the abs, and supports the hips and thighs. You should not do this pose if you have a back or knee injury and should be avoided if you suffer from chronic headaches or insomnia.

How to do it:

  1. Stand up straight with your hands in the Namaste position in front of you.
  2. Bend your knees as if you were sitting in a chair.
  3. Raise your hands above your head.
  4. Bend your torso inward as you go deeper into the position.
  5. Breathe normally as you hold the position for as long as you can.

4. Boat (Naukasana)

Similar to the bow pose, the boat pose offers a workout for the belly, back, arms, and legs.

How to do it:

  1. Start by lying on your back with your legs stretched and your arms at your side.
  2. Breathe in deeply as you lift your chest upward and raise your feet off the floor.
  3. Keep your gaze forward to encourage alignment in your body.
  4. Hold this pose as you inhale and exhale 10 times.
  5. Repeat this pose 5 times with 15 seconds of rest in between.

5. Bridge (Setubandhasana)

The bridge pose has a number of benefits including relief for stiff muscles, strengthening the hips and spine while also stretching the abdominal muscles to promote useful exercise. It has even been proven to help with high blood pressure, improve digestion and curb symptoms of menopause.

How to do it:

  1. Start by lying on your back.
  2. Exhale as you push off the floor with your feet.
  3. Raise your body so that your buttocks and back are off the floor, but your neck remains down.
  4. Push your hands down on the ground for additional support.
  5. Hold the position for as long as you can.