ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Yoga Stomach Exercises to Reduce Belly Fat

Updated on April 13, 2012

Many people discount the power of yoga stomach exercises for reducing belly fat. However, there are many different poses that can be used for this very purpose. Not only will these exercises tone and strengthen the very core of your body, they will also improve your spiritual and emotional outlook. Additionally, with regular practice, yoga stomach exercises will reduce stress, which is a common cause of abdominal fat.

Cobra Pose - Bhujangasana

The cobra pose is one of the most basic yoga stomach exercises. It’s easy for anyone to perform, and is a great way to reduce abdominal fat. Used in conjunction with other yoga exercises, the cobra pose can be very beneficial. However, it should be avoided by anyone with a stiff or rigid back.


  1. Lay on the floor on your stomach. Place the hands on the floor beside the pectoral muscles.
  2. Place the hands with palms down under the shoulders. Inhale, and keeping your navel to the floor, lift the chest and head upwards while arching the back. Stretch the body as much as comfortably possible.
  3. Exhale while slowly lowering the upper body to the floor. Rest for a few seconds, and then repeat the exercise 2-5 times.


Bhujangasana offers many benefits, and like other yoga stomach exercises, is optimal for strengthening the core abdominal muscles and reducing belly fat. It also tones the ovaries, uterus, and liver, relieves menstrual irregularities, constipation, gas, and back aches caused by over exertion.


This pose is not recommended for sufferers of a hernia, peptic ulcer, hyperthyroid, or if you are pregnant. People with a stiff or injured back should also refrain from this pose. Do not perform this, or any other yoga stomach exercises, with jerky body movements. All poses should be performed fluidly to reduce the risk of injuring rigid muscles.

Child's Pose - Balasana

Balasana, or child’s pose, is another of the easiest yoga stomach exercises for beginners. The word “bala” is Sanskrit for child, and in this pose the practitioner curls up like a child. It is a simple exercise, but offers many benefits, particularly for the abdominal muscles.


  1. Kneel on the floor and sit on your heels, with arms hanging loosely at the sides.
  2. Inhale deeply, and while exhaling, bend forward until your chest is touching your thighs.
  3. Slide your arms back along the body and place the forehead on the floor. Beginners may need to place a pillow on the floor to rest their head upon.
  4. Hold the pose for at least one minute, until you feel all your tension release. Release and move slowly back to the starting position.


Balasana is one of the more indirect yoga stomach exercises. It stretches and massages the abdominal area, which improves circulation. It also relieves stress which is a key component in excess belly fat. Other benefits of this pose include relaxation, stretching of the lower back, shoulders, arms and spine.


This pose should be avoided by pregnant women, and anyone suffering from knee injuries or diarrhea. It can aggravate symptoms if performed incorrectly.

Yoga Stomach Exercises Tip

Performing cobra pose followed by child pose will result in balancing of the abdominal muscles and spine. This is the optimal way to perform yoga stomach exercises, particularly if you are a beginner. Try to practice the poses in this order: cobra pose, child pose, cat cow pose, and then reclining twist. Practiced daily, this routine will garner flat abs, and a toned, tightened center. Once you're more experienced, you can add a few more yoga stomach exercises to your regimen.

Cat Cow Pose - Marjarasana

Cat cow pose is sometimes referred to as simply the Cat pose. It’s another of the most effective yoga stomach exercises. It’s easily performed by beginners and leaves you feeling open and stretched. This is one of the few yoga stomach exercises that is safe for pregnant women. Move your body with your breath while performing this exercise for the best results.


  1. Begin on hands and knees, with wrists underneath the shoulders and knees underneath the hips. Keep the spine straight and the neck a natural extension of the spine.
  2. Inhale, curl the toes under, drop the belly, and lift your gaze to the ceiling. The movement in the spine should start from the tailbone, so the neck is the last part to move.
  3. Exhale, rest the tops of the feet on the floor, round the spine, drop the head, and drop the gaze to your navel.
  4. Repeat the cat/cow stretch on each inhale and exhale, moving the body with the breath. Continue for five breaths, moving the whole spine. After the final breath, return the starting position.


Cat cow pose is one of the best yoga stomach exercises for conditioning the abdominal muscles and increasing flexibility of the spine. It tones the abdominal wall and massages the internal organs. The exercise also helps clear out emotional baggage.

Reclining Twist - Jathara Parivartanasana

Reclining twist pose is one of the most effective yoga stomach exercises. It is a great finishing pose, as it works out any kinks and knots. It’s a lying pose, which makes it accessible to nearly everyone, even if there is an excess of belly fat.


  1. Lie face up on the floor. Keep your feet pressed against the floor and bend the knees. Keep your feet shoulder width apart.
  2. Stretch your arms out to the sides, keeping them straight.
  3. Bring the right foot up and cross it over the left knee.
  4. Slowly roll the body to the left side, keeping the legs bent and the eyes focused upward toward the ceiling. A deep stretch through the hips should be felt at this point.
  5. Hold for 3-5 breaths, and then slowly return to the beginning position. Repeat on the other side of the body.


In addition to being one of the best yoga stomach exercises for strengthening and toning the abdomen, reclining twist also alleviates lower back pain, and relaxes the hips and neck. This pose also helps remedy gastritis, and can relieve sciatica. By performing this exercise at the end of your yoga stomach exercises routine, you restore balance to the nervous system, and release tension in the spine.


    0 of 8192 characters used
    Post Comment

    • profile image

      devi rai 3 years ago

      8yrs past I m childless suffring from lower leftside stomach pain plz help me what kind of yoga i should do to cure,it vry painful to bear daily.

    • profile image

      ushna 4 years ago

      my name is ushna i want to reduce my belly fats to 24 inches it now 32 please guide me

    • grand old lady profile image

      Mona Sabalones Gonzalez 4 years ago from Philippines

      Didn't know there are yoga exercises for the belly. Now I just to open up this page every day and follow the videos. Voted up and shared.

    • AvineshP profile image

      Avinesh Prahladi 4 years ago from Chandigarh

      There is no doubt that Yoga has numerous benefits. I really want to thank you for sharing such informative hub not forgetting the videos that you have added.

      Really appreciate, thanks.

    • profile image

      navjot 5 years ago

      After sygerian my

      stomach become too much fatty how can I reduce and how much time it will take

    • profile image

      bhavna 5 years ago

      nice one I like it

    • profile image

      hema 5 years ago

      i am thyroid patient..i am 23 years old. my tummy is fatty nd legs and hands are very slim...please suggest me yoga exercise so that my tummy will become slim and tha rest body get healthy...

    • profile image

      piya 5 years ago

      hi want reduce my bally fat wich aasan is the best,wight 61kg nd hight 5.3

    • profile image

      usha 6 years ago

      i like doing yoga.i want to reduce my long it takes to reduce my abs by doing yoga?

    • profile image

      riya 6 years ago

      thanx 4 guiding us.......

    • profile image

      tonning 6 years ago

      awesome tip and video. cannot wait for results.

    • profile image

      Tamanna 6 years ago

      I'm 68kg.height body Shap is good..but passes some time my body have to belly spcl stomach, wt can I do..if I strt yoga so long I can do..I want 2 reduce 7/8 kg help me

    • profile image

      Jessica 6 years ago

      I believe that all these exercises are magnificent

    • profile image

      latha 6 years ago

      i practced all the poses good thanks

    • profile image

      Dilip 6 years ago

      These are the very useful poses for beginners. I like it.

    • Food Fairies profile image

      Food Fairies 7 years ago from London

      Brilliant hub! I have become obsessed with yogalates lately... These asanas look great!

    • maryctucker profile image

      maryctucker 7 years ago from Dallas, Texas

      I love it.I yoga practice everyday... and i best of feeling on my yoga is good for every people.

    • profile image

      cabdulrashid 7 years ago

      i knew nothing about yoga but now i can not live without it. i am heading towards flexiblity which i never thought of

    • profile image

      charlie 7 years ago

      I’ve always been pretty skeptical of yoga, having been a devout believer that frequenting the gym was a far superior method of staying in shape than doing stretches half naked with some dude who is most likely a metrosexual. I have to warn you though… don’t wait until your late 20s like I did to start trying some of these yoga exercises. Since I started working out in high school I’ve done crunches and using ab belts nearly every day, and although I’ve always had a decent amount of muscle everywhere else, I could never really tone my core muscles as much as I wanted. About a year ago, my friend showed me some basic yoga exercises like the cobra pose, and just from doing those for about an hour a day, I’ve gotten better results than I did from all those years of doing crunches. Now I finally have that cut, jesus on the cross abs and obliques (I actually have pics from the way they looked before and after: doing yogaabs and ab beltabs).

    • profile image

      amandeep cahand 7 years ago

      i love yoga .i enjoy it.

    • profile image

      madhavi vaddi 7 years ago

      yoga is good for health

    • profile image

      yoga business 7 years ago

      And the great thing about strengthen your stomach muscles is that it helps your back too.

    • profile image

      Bianca 7 years ago

      Amazing a great start for me

    • profile image

      Amy 7 years ago

      I love yoga, thanks for sharing

    • profile image

      aujla 7 years ago

      my belly is 34" inches and want to reduce to 26" inches and i hav doing yoga from long it will take to reduce belly fat an what are the other things i should give attention

    • lahoriamplifier profile image

      lahoriamplifier 7 years ago from Lahore

      yoga is good for health

    • profile image

      yoga business 8 years ago

      Strengthening the stomach and core muscles also helps the back. Thanks for this hub.

    • profile image

      Ramdev Yoga 8 years ago

      Please take a break for two minute while doing alom vilom for 15 days. after then you can do it continusly

    • profile image

      rajesh 8 years ago

      my stomach is full of pain i am doing alom vilom plz tell me best yoga for stomach some people said ghat hai

    • profile image

      Flatten Stomach 8 years ago

      Wasn't too familiar with yoga exercises. Thanks for this.

    • ShalinIndia profile image

      ShalinIndia 9 years ago from Gurgaon,INDIA

      I practice every day and feel very good....but i have problem with my belly fat...


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: ""

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)