10 Fat Burning Yoga Poses You Can Do Every Morning to Melt Belly Fat

Do you know when yoga was created?

It was developed by the Indus-Sarasvati civilization in Northern India over 5,000 years ago and then slowly refined by the Brahmans for the sole purpose of maintaining physical & spiritual health.

So, When you are performing yoga, don’t think about it being just a posture and a distinct way to breathe.

Think about it as practicing a 5000-year-old craft that has been refined for thousands of years for the sole purpose of reaching your peak potential, mentally & physically.

You see, Hindu monks used to spend the entirety of their life meditating, to expand their sense of the world, to reach enlightenment.

But after years of research & observation, they concluded that without a healthy body there is no way to maintain a healthy mind, let alone reach enlightenment.

It’s like, a healthy body act as a catalyst for the development of a healthy mind. So, Hindu monks developed yoga to maintain health.

When it was first introduced in western culture by Swami Vivekananda, people presumed that these fancy postures are in no way beneficial to health.

But now, after decades of research, most of the claimed benefits of yoga have been proven right. One such benefit is weight loss. Several studies on yoga suggest that it can assist in weight loss.

However, you need to perform yoga properly to lose weight.

In this article, I am going to share ten fat-burning yoga poses that you can perform every morning, the right way, to burn belly fat.

yoga mat

Preparations Before Performing Yoga

Yoga is a very powerful weapon against obesity, but only if done right. If done wrong, it can be detrimental to your health.

So, stay alert and don’t let these simple posture and breathing exercises fool you. These poses hold 5000 years of wisdom and refinement.

Here are four things you need to do before you start performing yoga:

Consult a physician: Consult a physician before you start performing yoga to ensure that you are physically fit to perform yoga poses.

Get a yoga mat: Make sure that you have a yoga mat. It’s a worthwhile investment. (You can always use the blanket, towel, your bed, lawn)

Mentality: Third, make sure that you are mentally prepared for yoga poses. If you have never tried yoga before, chances are you will get overwhelmed (at least I was). The best thing you can do is relax and focus on performing one pose at a time.

Do it for fun: This is where I messed up. When I started performing yoga, I looked at it like any other task, something that I need to get over with.

And before I knew it, I was performing yoga poses like mowing the lawn with a flamethrower. Don’t make the same mistake.

While performing yoga, make sure you are performing each pose slowly and for the sole purpose of relaxing, fighting stress and exhaustion.

You may not believe it now, but if you do it the right way, Chances are you will start liking the sensation of total relaxation that you get while and after performing yoga poses.

The Right Way to Do Yoga!

The right way to do yoga is with full concentration on yourself.

While performing yoga poses, it’s essential that you focus on yourself; how you are moving, how your body feels, your breathing. That’s the first requirement!

Moreover, you need to keep your mind free from unnecessary thoughts.

Thinking about your homework is what you need to avoid.

In brief, relax, perform all the poses while focusing on your breathing, and every time an unnecessary thought enters your mind, do your best to get rid of it.

women performing yoga

10 Fat Burning Yoga Poses to Melt Belly Fat

This morning yoga routine can very well be between 5-30 minutes. It’s up to how you do it. I would recommend you to perform these yoga poses slowly, with complete concentration and focus.

Out of these ten yoga poses, I am sure you will find plenty of poses beyond your physical limits. In that case, don’t skip them rather try to perform them as well as you can.

This way, soon you will be able to perform them perfectly.

Here are ten fat-burning yoga poses:

1.1. Ujjayi Pranayama (Ocean Breath)

Ujjayi Pranayama, also known as Ocean breath is a breathing technique which can be performed in any posture. Hence it is used while performing yoga poses (asanas).

Things you should keep in mind:

  1. Avoid practicing this breathing exercise if you have cardiac problems, migraines, if you are pregnant.
  2. Perform for 5 minutes only.
  3. Inhale and exhale slowly.

1.2 Nadi Shodhana Pranayama

Nadi Shodhana Pranayama, also known as Alternate-Nostril Breathing, is a breathing exercise in which one breathes through alternate nostrils, one side at a time.

Things you should keep in mind:

  1. Always exhale and inhale gently, fully, and slowly
  2. Avoid practicing this pose if you have a cold, flu, etc
  3. Avoid practicing it more than 15 minutes/day

1.3 Kapalbhati Pranayama

Kapalbhati Pranayama, also known as Breath of fire, is a breathing exercise that can help you detoxify your lungs and respiratory tracks. Moreover, this simple breathing exercise can also help you in toning up your abdominal muscles.

Things you should keep in mind:

  1. Avoid performing this breathing exercise if you have high blood pressure, heart problems, stomach surgeries, etc
  2. Practice Kapalbhati on an empty stomach only.
  3. Be careful while performing kapalbhati if you are suffering from respiratory problems.

2. Naukasana

Naukasana, also known as boat pose, is a seated asana, mainly done to strengthen abdominal muscles and lower back muscles.

While performing Naukasana, you should avoid straining your back beyond your limits as it can result in back injuries. Moreover, Avoid performing this pose during periods.

Benefits of Naukasana:

  1. Helps in reducing stress
  2. Improves digestion
  3. Strengthens the abdomen muscles & spine

3. Uttanpadasana

Uttanpadasana, also known as raises leg pose, is an asana to strengthen abdominal muscles and lower back. People who suffer from high blood pressure or have undergone abdominal surgeries should avoid performing this pose.

Benefits of Uttanpadasana:

  1. Can help in curing indigestion, constipation, and acidity.
  2. Helps in building abdomen muscles

4. Marjariasana

Marjariasana, also known as cat pose, is a back stretching pose. Due to the eccentric and concentric movement involved in this pose, this pose improves the circulation of spinal fluid, making your spine more flexible.

Benefits of Marjariasana:

  1. Helps strengthen abdominal muscles
  2. Improves flexibility of the spine
  3. Improves digestion
  4. Helps in improving posture

5. Kumbhakasana

Kumbhakasana, also known as plank pose, is a core and arms strengthening asana. By performing this pose, one can train most of the upper body muscles.

Benefits of Kumbhakasana:

  1. Helps in improving concentration
  2. Helps in building arms, abdominal, shoulder muscles

6. Eka Pada Adho Mukha Svanasana

Eka Pada Adho Mukha Svanasana, also known as the one-legged downward-facing dog pose, is an advanced variation of adho mukha svanasana, mainly done to strengthen the shoulder, arms, hamstrings, and abdominal muscles.

Benefits of Eka Pada Adho Mukha Svanasana:

  1. Improves flexibility and balance
  2. Helps strengthen abdomen muscles
  3. Improves blood flow to the brain
  4. Improves posture

7. Surya Namaskar 

Surya Namaskar, also known as sun salutation, is a sequence of twelve yoga poses. The twelve poses that comprise Surya namaskar are:

Pranamasana, Urdhva Hastasana, Uttanasana, Ashwa Sanchalanasana, Chaturanga Dandasana, Ashtanga Namaskara, Bhujangasana, Adho Mukha Svanasana, Ashwa Sanchalanasana, Uttanasana, Urdhva Hastasana, and Pranamasana.

The best time to perform Surya Namaskar is in the morning, facing the sun. You can start by performing 4 rounds of Surya namaskar every day.

Benefits of Surya Namaskar:

  1. Improves digestion
  2. Boosts blood circulation
  3. Lowers blood sugar level
  4. Strengthen most of the muscles
  5. Boosts metabolism

8. Uddiyana bandha

Uddiyana bandha, also known as abdominal lift, is one of the three interior body locks used in asana. When it comes to strengthening your abdominal muscle & losing extra belly fat, Uddiyana bandha is one of the most effective yoga poses.

This yoga pose utilizes most of the abdominal muscles.

One drawback of this pose is that it’s hard to learn. But once you learn to perform this yoga pose perfectly, You will never have to worry about belly fat again. However, you have to keep performing this yoga pose daily.

Benefits of Uddiyana bandha:

  1. Tones adrenal gland
  2. Massages all the organs in the abdomen
  3. Improves circulation of blood
  4. Strengthen abdominal muscles
  5. Improves digestion

9. Ustrasana

Ustrasana, also known as camel pose, is a back-bending yoga pose, mainly done to improve posture and spine flexibility.

Benefits of Kumbhakasana:

  1. A great way to stretch the entire front of the body
  2. Strengthen the back muscles
  3. Improves posture

10. Bhujangasana

Bhujangasana, also known as cobra pose, is a back-bending asana, mainly done to fight fatigue and strengthen lower back muscles. Avoid performing this yoga asana if you have a back injury or if you are pregnant.

Benefits of Bhujangasana:

  1. Strengthen the back muscles
  2. Stretches the front of the body
  3. Helps relives stress

To melt belly fat, you need to perform all these yoga poses daily. The best time to perform these yoga poses is in the morning, right after you wake up.

Beginner Yoga Routine to Melt Belly Fat

  • Ujjayi Pranayama: 3-5 min
  • Nadi Shodhana Pranayama: 3-5 min
  • Kapalbhati Pranayama: 3-5 min
  • Surya Namaskar: 10 rounds
  • Naukasana: (Hold it as long as you can) ✘ 10
  • Uttanpadasana: (Hold it as long as you can) ✘ 10
  • Eka Pada Adho Mukha Svanasana: (Hold it for 8 breaths) ✘ 10
  • Kumbhakasana: (Hold it as long as you can) ✘ 10
  • Bhujangasana: (Hold it for 15-30 seconds) ✘ 10
  • Marjariasana: 15 reps
  • Uddiyana bandha: (Hold it for 5-15 seconds) ✘ 10
woman eating

Last Step to Weight Loss! Keto

Suppose your cousin’s wedding is next month & you have only a month to get in shape. What can you do?

Yes! you can lose up to 5 pounds by restricting your diet & training every day & about 8 pounds if you are lucky.

If that’s your cup of tea, then here’s a Full Body Workout, you can utilize to lose up to 5-8 lbs in a month.

But for those readers who have tried calorie deficit & workout and yet, those stubborn pounds are STILL hanging on for dear life!

You should give a shot to keto.

A Keto diet is a low-carb diet with a moderate amount of protein (75% fat, 20% protein, and 5% carbs). The diet works by depleting the body of its sugar reserves which result in the breakdown of fats for energy

Molecules called ketones are formed in the body as fuel.

When the body burns fat, it results in weight loss. The effectiveness of keto has been proven in a lot of studies.

A study on the ketogenic diet even suggests that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet.

Last year (2020), I tried the keto diet & I managed to lose around 24.5 pounds in 47 days.

Moreover, Multiple studies and anecdotal evidence verify the effectiveness of a low-carb and ketogenic diet for fat loss, particularly in the abdominal section.

And yes, it will work perfectly for you even if you are over 40. On the flip side, You may be surprised to know that keto is considered one of the best diets for adults and seniors due to its unique health benefits.

However, keto is a restrictive diet, and to gain any potential benefits from keto, you have to enter ketosis & it’s hard to get into ketosis.

You can get into ketosis by lowering your carbs intake. But, If you’re not in ketosis within 1-2 weeks then, your diet plan may contain hidden carbs in such cases, this article on how to get into ketosis fast can help.

Beginners most often commit small mistakes while creating their meal plans that can have an adverse effect on their health and results.

So, stay extra vigilant while creating your meal plan. Here’s an article on 10-Day Keto Diet Meal Plan you can use to start your keto journey. Make sure to tailor the meals properly.

However, The best & fastest way to lose weight with the keto diet is under the guidance of a nutritionist. As they will help you in reaching your goals faster & without any health concerns.

So, for best results, I would recommend you to consult a nutritionist, or If you are like me and consider visiting a nutritionist an unnecessary hassle, then you can get a custom keto diet plan from here.

This diet plan will be tailored to your weight loss goals. It will also help you in avoiding nutrient deficiencies, maintaining ketosis & in preparing healthy meals.

Moreover, This custom diet plan will respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

Remember, The keto diet is a medical diet. Utilizing it for losing weight without the proper guidance of a health expert can lower your results.

Conclusion

Performing these yoga poses daily is the key to melting belly fat.

At first, you will find it difficult to perform these poses perfectly. But it doesn’t mean you should skip them. Your best bet is to perform these poses to the extent you can.

In time, failing to perform these poses perfectly is what will set you up for success and help you gain the ability to do these poses perfectly.

The moment you can perform these poses perfectly will be the moment you will eliminate all the unnecessary belly fat from your body.

P.S Thanks for reading! If you enjoyed this article on Yoga Poses, feel free to share it. Moreover, leave a question down below in the comment section if you have any

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Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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