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Yoga Poses For Fat Loss, Workout, Exercises, Poses For Stomach At Home For Beginners

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Most sought out of the various asanas are the ones that help to tone and flatten your tummy, of course! Because who doesn’t want a toned tummy that ultimately projects your good health?

Since yoga endeavors to work deeply on the core and the entire body with every asana, the poses mentioned below are a few of the easier ones, especially for beginners. These will help eliminate several stomach-related issues like constipation, indigestion and bloating along with strengthening the abdomen.

Here are 8 Yoga Pose For Fat Loss

#1. Fat Loss Yoga Poses- Mountain Pose

Method of Doing Mountain Pose-

Fat Loss Yoga Asanas,
1- Layout a yoga mat in a clean and clean environment.
2- Sit down in Vajrasana and concentrate
3- long deep breaths in and out
4- Rest the toes of both hands on the ground.
5- Now take both your feet backward and keep the toes on the ground.
6- Keep in mind that while doing this, do not touch the part of your waist on the ground.
7- Giving your waist a triangular shape, rest the toes of both hands and the toes of both feet on the ground.
8- While doing this asana, while pulling your waist upwards, keep the toes of both your hands on the ground.
9- Your body posture should be visible as if a mountain is standing.
10- To do this asana, you can take the help of the picture given above.
11- Now practice long deep breathing while holding yourself in this position.
12-When you start feeling the difficulty, then come back to the normal position.

Benefits of Mountaineering -Fat Loss Yoga Asanas

The aim of yoga is to achieve complete physical health and mental stability. By practicing Yogasan, the body remains free from diseases. There are many benefits of doing such mountain poses, which will be known in detail.

1-Parvatasana strengthens the shoulders
By doing this asana, the hard muscles become loose, and one gets mental peace. Hands and shoulders are strong, there is flexibility in the body of the yogis who practice it. After doing this asana, a yogi can also do difficult postures.

2-Parvatasana increases blood circulation.
There are two postures for doing mountain pose. While the first one looks like a downward-facing swanasana, it is like turning the body upside down, due to which the blood flow in the whole body gets accelerated. This asana makes the blood flow smoothly from head to toe. By doing this asana, the flow of blood in all parts of the body improves, which gives good health benefits.

3- In providing flexibility and strength to the body
It is a type of stretching posture. In doing this asana, a kind of stretch is created in the body. This makes the body flexible and strong.

4- In strengthening the digestive system
All types of abdominal organs are exercised by the practice of Parvatasana. In this way, the juices necessary for digestion start secreting in the body. Due to this the digestive system improves. This asana is very helpful in digestive diseases.

5- In calming the mind
During the practice of Parvatasana, the flow of blood starts towards the brain. By doing this asana one gets physical health, as well as mental health, is also attained. By doing this asana, there is relief from stress, anxiety, and restlessness.

6-In strengthening the lungs
The practice of this asana strengthens the lungs and prevents respiratory diseases.

7. By doing this asana, the legs get stronger.

8- By the practice of this asana, the extra fat around the waist is removed.

Caution in Mountaineering Yoga Pose For Fat Loss

1- If there is pain in the spine, this asana should not be done.
2- Do not do this asana even in the disease of diarrhea and asthma.
3- Do not do this asana if there is a problem of pain in the shoulder.
4- Patients of heart disease and high blood pressure should also not do this asana.
5- Do not do asanas in the pain of the waist, shoulders and knees without the permission of the yoga instructor.

#2. Yoga Pose For Fat Loss-Setu Bandha Asanas

Doing Setu Bandha Asanas -Method of Doing Setu Bandha Yoga Pose For Fat Loss

yoga pose for weight loss

Step 1: Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and your arms resting by your side.
Step 2: Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.
Step 3: Press your shoulders and arms on the ground to lift your chest.
Step 4: Engage your legs and butt muscles to lift your hips higher.
Step 5: Hold this position for 4-8 breaths, then return to the starting position.

Benifit of Fat Loss Yoga Exercises-Setu Bandha Asanas

Setu Band aasna ….
Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss. The Bridge pose improves muscle tone, and digestion regulates hormones and improves thyroid levels. It also strengthens your back muscles and reduces back pain.

#3. Yoga Pose For Fat Loss-Trikon Aasna

Its benefits are many if done properly in Trikonasana. It is important to do this in the right way. Know its simple method.
Way for Yoga Pose For Fat Loss

Fat loss pose trikon aasna
1. Stand straight with your feet together and keep your hands by the side of your thighs. You can also stand in Tadasana.
2. Keep a distance of 2 to 3 feet between your feet and now spread your arms till the shoulders.
3. While inhaling slowly, move your right arm over the head so that it touches the ear.
4. Now while exhaling slowly tilt your body to the left.
5. Do not bend your knees and do not let your hands move away from your ears.
6. In the final pose, your right arm should be parallel to the ground and your left arm should be parallel to the left foot, but the arm should not rest on that foot.
7. Breathe in slowly and exhale slowly and maintain this posture according to you.
8. While breathing slowly come back to the old position.
9. Repeat the same action on the other side as well.
10. It was a cycle.
11. In this way you do 3-5 cycles.

Trikonasana benefits-Yoga Pose For Fat Loss

Well the benefits of Trikonasana are many. Some important advantages are being told here.
1. Trikonasana for weight loss: If you want to get rid of obesity or belly fat, then you should practice Trikonasana. It brings a suitable stretch to your entire body and plays a significant role in reducing excess fat.
2. Trikonasana for belly fat: By practicing the changed Trikonasana, belly fat can be reduced very easily.
3. Trikonasana for clear skin: By regular practice of this asana, you are saved from skin related problems. The problem of frequent pimples and acne on the skin goes away and makes the face shiny.
4. Trikonasana to increase height: With its regular practice, your height increases and you can get the height you want.
5. Trikonasana for Lungs: With its practice, you inhale more and more oxygen into your lungs and the right exercise of the lungs is done.
6. Trikonasana Energizing the Body: This asana makes you light and at the same time maintains your energy.
7. Trikonasana for Diabetes: Type 1 and Type 2 diabetes can be prevented by practicing this yoga.
8. Trikonasana for back pain: With this asana, you can cure back pain to a great extent.
9. Trikonasana for Hips: With this asana, you can make your hips strong and avoid the problems caused by it.
10. Trikonasana for sciatica: If this asana is done slowly or with an expert, then sciatica can also be cured.
11. Trikonasana for thigh fat: By practicing this asana, you can melt your fat and at the same time makes it shapely and beautiful.
12. To increase stamina: With this yoga practice, you can increase your stamina.
13. Reducing acidity: This asana helps in the proper secretion of your stomach glands and plays an important role in digesting food.
14. Reducing Anxiety and Stress: With its regular practice, the glands of your body secrete hormones in the proper amount, which gradually takes you away from the stressful life.
15. It makes your body flexible and prevents the muscles from getting stiff.
16. This is a good exercise to create balance in the body.
17. Makes your whole leg shapely and strong.
18. It helps in increasing the size of the chest.
19. It helps in maintaining mental balance while keeping the nerves healthy.
20. It is helpful in reducing the fat of your waist and making it slim.

Trikonasana precautions -Fat Loss Yoga For Beginners

1. This asana should not be done if there is a lot of back pain.
2. Those with slip discs should avoid the practice of this asana.
3. Avoid doing this in high and low BP.
4. If there is dizziness in the head, then it should not be practiced.
5. Its practice should be avoided if there is more pain in the neck and back.
6. It should not be done in migraine.
7. Avoid doing this in hyper acidity.

#4 Yoga Pose For Fat Loss- Ardh Matsyendrasana

Perform The Ardha Matsyendrasana Properly To Fat Loss !!

Ardha Matsyendrasana Steps:-Fat Loss Yoga Exercises

Yoga Pose Ardha-Matsyendrasana for fat loss

The Ardha Matsyendrasana is a useful yoga pose that helps people obtain lots of useful health benefits. The following steps surely help you to perfect this asana safely.

You can sit with your legs straight and stretched in front of you.

Breathing Activities Of Ardha Matsyendrasana

Breath in while stretching forward, breath out while twisting. You can take many breaths going into the demanding twist, as well as take additional breathes in order to go much deeper. Then, you can release tight grip of your twist and pause in order to feel the useful effects. You will find that you are really more aware of how you actually feel emotionally and physically.


In order to start with this yoga pose, you can be held for short time, but gradually be creating up to 2 minutes. The regular practice helps you to keep it for 5 minutes on two sides.


The Ardha Matsyendrasana is an essential yoga pose that helps you to obtain lots of surprising health benefits.

Precautions for Fat Loss Yoga Asanas

Ardha Matsyendrasana should be completely avoided during menstruation and pregnancy due to the powerful twist in your abdomen. Individuals with the abdominal, brain or heart surgeries never practice this yoga pose or asana.

Complimenting Asana

The most useful Ardha Matsyendrasana includes two different preparatory poses such as leg movements and Vakrasana Type 1 & Type 2. After practicing the asana constantly for some time full Matsyendrasana pose can be effectively practiced.

#5 Fat Loss Yoga Poses- Cobra Pose

Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana.

Bhujangasana (Cobra Pose) is a heart-opening backbend that stretches your entire upper body and can provide relief if you’re experiencing back pain, tightness in your shoulders, or upper body soreness.

How to Do Cobra Pose (Bhujangasana) in Yoga

Proper Form, Variations, and Common Mistakes

Strengthens: Vertebral column

Stretches: Abdomen, Shoulder, Thorax, Lung
Preparatory poses: Urdhva Mukha Shvanasana, Setu Bandha Sarvangasana

Level: Beginner

Fat loss yoga pose Cobra-Pose


Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain.1 It opens the chest and the front of the body.

Step-by-Step Instructions- Yoga Asanas For Fat Loss

If you’re in the middle of a Sun Salutation, you’ll be coming into Cobra from Knees, Chest, and Chin. If not, you can begin by lying down flat on your stomach.

  1. Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
  2. Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your pubic bone to the floor.
  3. Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don’t let them wing out to either side.
  4. Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor.

Exhale to release back to the floor (or push back to Downward Facing Dog, Adho Mukha Svanasana, if you are doing a Sun Salutation).

Common Mistakes-Fat Loss Yoga For Beginners

Keeping your hands aligned underneath your shoulders is important. If your hands are too far away from your body, the resulting angle will bring your shoulders up by your ears.

Also be sure not to straighten your arms so much that your elbows are locked. Feel free to slightly bend the elbows or keep the arms at 90 degrees. Elbows should be pointed backward and not out to your sides. This is a move that relies on your back muscles, not your arm muscles.

The lower back is often more flexible than the upper back, so you might end up with more flex in that area. Aim to keep the curve even for the whole back.

Don’t overextend your neck backward. While it will be arched, it should be in a natural extension of the upper spine.

Safety and Precautions

Cobra Pose should not be done if you have carpal tunnel syndrome or an injury to your back, arms, or shoulders. Also, avoid it if you recently had abdominal surgery or are pregnant.

If you feel any strain on your lower back, relax the pose to lower yourself a bit, or release down to rest on your forearms.

#6 Fat Loss Yoga For Beginners – Sarvangasna

Health Benefits Of Sarvangasana Aka Shoulder Stand Pose

Sarvangasana or Shoulder Stand – By doing this asana, there is an emphasis on the stomach. During this asana, there is a stretch from the spine to the stomach. It helps in reducing belly fat and removing obesity.

Physical / Anatomical Benefits Of Sarvangasana Aka Shoulder Stand Pose :

This asana also works better for people whose shoulders are weak and bowed.

  1. Strengthens Neck Regular practice of Sarvangasana also removes the problem of Spondylitis or Stiff Neck.
  2. Great for Runners Sarvangasana tones the legs, hamstrings and calf muscles. This yoga posture is very useful for athletes, especially runners. It sends blood circulation back to the legs. Due to this, the problem of muscle fatigue caused during running by the blood returning to the leg muscles is removed.
  3. Strengthens Back Lifting the back and balancing the body helps in strengthening the back.
  4. Strengthens the spine Sarvangasana increases strength and flexibility in the spine. This increases the working capacity of the nervous system.

Step by Step Instructions:

Yoga Pose for fat loss Sarvangasana

1. Lie on your back on a yoga mat.
2. Keep the blanket folded under the shoulders.
3. Bring the shoulders in line with the edge of the blanket.
4. Keep both hands along the body, palms will be down.
5. Raise the legs straight up in the air.
6. Slowly bend the legs towards the head.
7. Support both the hands by taking them on the waist.
8. The fingers of the hands will be facing upwards.
8. Lift the legs by pulling them upwards.
9. The shoulders, spine and hips will come in one line.
Remain in this position for 30 seconds to 3 minutes.
Now slowly bring the spine to the yoga mat.
Bring the legs also slowly on the yoga mat.

How To Do Sarvangasana Aka Shoulder Stand Pose With Right Technique And Posture :

1. Gradually increase the practice to do Sarvangasana.
2. Do not practice this asana in case of discomfort.
3. Never put pressure on the shoulders or knees.
4 Warm up before the asana so that the core muscles become active.
5. Stop practicing the asana if you feel any discomfort or pain.
If you are doing this asana for the first time, then do it under the supervision of a yoga guru.

Things to keep in mind before doing Sarvangasana

Sarvangasana should be practiced only in the morning. If you are doing asanas in the evening, then it is necessary to take food 4 to 6 hours before. You must have defecated before the posture and the stomach is completely empty.

Precautions for Sarvangasana Aka Shoulder Stand Pose :

Avoid practicing Sarvangasana if you have the following problems.

1. Patients of high blood pressure should not practice Sarvangasana.
2. This asana should never be done if there is a complaint of diarrhea.
3. Sarvangasana should not be done in case of knee problem or arthritis.
4. If there is a problem of neck pain, then do not bend the neck while doing the asana.
5. In the beginning, do Sarvangasana only under the supervision of a yoga trainer.
6. You can also do this asana yourself if you have balance.
7. Before starting the practice of Sarvangasana, definitely consult a doctor.

#7 Yoga Postures For Fat Loss- Paschimottanasana

Paschimottanasana or the Seated Forward Bend pose is a well-known Hatha Yoga pose that offers numerous benefits for the mind and body. It is also sometimes referred to as Intense Dorsal Stretch Pose. This asana impacts numerous organs and systems of the body and is known for its effectiveness in managing high blood pressure and diabetes. The unique thing about this asana is that it helps to give the whole body an excellent stretch.

It is one of the most important forward bend yoga poses that you can include in your practice. The term Paschimottanasana is derived from the word Paschim which means west. Since the back portion of the body is commonly called the west and the asana stimulates the back of the body, it is named in this way. In many Yogic treatises, Paschimottanasana is widely described as Ugrasana or the excellent posture since it has numerous exceptional qualities and health benefits.

Steps of Paschimottanasana

Yoga Pose For Fat Loss - Paschimottanasana

Learn about the steps of Paschimottanasana before you start practicing it.

Tips for Performing Paschimottanasana

During the initial stages of practicing Paschimottanasana, you should only perform this asana based on your comfort level and not press yourself too much. Many people are not comfortable in forwarding bend postures and you should try to ease into this asana gradually. This is especially true if you are looking to sit on the floor as you do this asana. While moving forward, if you feel the space between the pubis and navel is reducing, you should stop and lift your body a little before continuing to move forward. You may also find that the muscles in your leg are tight and they make it rather difficult and painful for you to smoothly bend your body. You do not have to worry about this as practice will make your body far more flexible with time. Like with the other yoga postures, Paschimottanasana should be practiced under the close supervision of a trained and experienced yoga master.

The science of Paschimottanasana

The Paschimottanasana provides a good stretch to the back of the body from the head to the ankles. This helps to contract the muscles present in the anterior section of the body which in turn causes pressure on the thorax and abdomen. This improves respiratory functions as well as the functioning of intra-abdominal glands, particularly focusing on secretions. Flexibility within the thighs, the lumbar region, and hips is greatly improved. It also boosts blood circulation the blood in the back. The nerves of the spinal cord are thoroughly toned by this asana. The asana also works to reduce fat deposits in the thighs, hips, and the abdomen region. It also helps to purify the Nadis and stimulate Kundalini Shakti.

Benefits of Paschimottanasana

Here are some of the major Paschimottanasana benefits for health that you should know about.

Paschimottanasana has strongly beneficial effects on the female uterus and male prostate. It ensures better blood circulation through the whole body, particularly in the pelvic area. It helps the sexual glands to easily absorb necessary amounts of blood, thus leading to increased virility. Sexual weakness and impotence are rapidly eliminated.

Paschimottanasana help to Fat Loss

Precautions and contraindications

Here are the main precautions and contraindications that you must keep in mind while practicing Paschimottanasana.

Practicing Paschimottanasana regularly can truly help you to transform your body and enhance your overall well being. Many professional yoga teachers like Erika Halweil strongly recommend the practice of Paschimottanasana. So now that you have learned about the steps and benefits of this asana, go ahead and include it in your regular workout schedule.

#8 Fat Loss Yoga For Beginners With Picture -Cat , Cow Pose

The Cat-Cow Stretch (Chakravakasana) is a yoga essential and for good reason. It involves moving the spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this a simple vinyasa (linking breath to movement).

The Cat-Cow Stretch (Chakravakasana) is a yoga essential and for good reason. It involves moving the spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this a simple vinyasa (linking breath to movement).

Targets: Reducing obesity

Level: Beginner

This pose may be done as a part of a warmup sequence, a relaxation sequence, or as an exercise to prevent back pain.


This exercise is very beneficial for reducing obesity.
Flexing and extending the spine can help improve circulation in the discs in your back. It’s a basic motion, but one that can be enormously beneficial in supporting the back and easing pain and maintaining a healthy spine, especially if you spend a lot of time sitting.

Cat-Cow Stretch can help you improve your posture and balance. It is also believed to be a good stress-reliever and calming pose, since you link the movements with your breathing.

Step-by-Step Instructions

You can perform Cat-Cow on an exercise mat or on a carpeted floor :-

  1. Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
  2. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine.
    3.Keep the neck long by looking down and out.

Inhale and Arch for Cow Pose

Yoga Pose For Fat Loss -Cat , Cow Pose

1. Curl your toes under.
2. Tilt your pelvis back so that your tailbone sticks up.
3. Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
4. Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.

Take your gaze gently up toward the ceiling without cranking your neck.

Exhale and Round for Cat Pose:-

Yoga Pose For Fat Loss- Cat Pose

1. Release the tops of your feet to the floor.
2. Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.
3. Draw your navel toward your spine.
4. Drop your head.
5. Take your gaze to your navel.

Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5 to 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Common Mistakes

To maintain the correct stretch and prevent injury or strain, avoid these errors.

Don’t Strain Your Neck

When you lift your gaze to the ceiling, do so with control and don’t overextend your neck. When you go into Cat, let your head drop naturally rather than forcing it down. Also, be sure to keep your shoulders relaxed and not drawn up toward your ears. Keep the Movement in the Spine. Keep the arms straight so the movement is with the spine and not your arms and elbows.

Safety and Precautions

This pose should always be pain-free. If you feel any pain, gently back out of the pose. If you have pre-existing back pain, check with your doctor before doing this exercise to make sure these movements are appropriate for your condition. If you have a neck injury, be sure to keep your head in line with your