Nowadays, stiff joints and muscle pain are common problems among people, which can make following a daily exercise routine a challenge. If you feel tense while exercising and have trouble bending or moving comfortably, seated yoga poses to lose belly fat can help. While seated yoga poses are usually recommended for beginners, anyone who finds standing poses difficult can perform them. These poses focus on stretching your legs, back and the muscles around your hips. They can also improve your balance and stability.
Here are 7 seated yoga poses to reduce belly fat
Health Shots contacted Mansoor Baluch, a renowned yoga coach from Mumbai, to find out which seated yoga poses can help reduce belly fat.
1. Seated forward bend
This yoga asana covers your entire abdominal area and helps strengthen your abdominal muscles, reducing abdominal fat over time.
To perform this pose:
- Start in a sitting position with your legs extended.
- Inhale and lengthen your spine. Exhale and bend at your hips to bend forward.
- Reach for your toes, shins or thighs and keep your back straight. Relax your neck and shoulders.
- Hold the stretch for several breaths. Inhale to slowly come back up.
- Repeat if necessary, maintaining a gentle stretch. Avoid overload; use props if necessary.
2. Lotus position
The lotus position is a gentle yet effective way to warm up and stretch your spine, glutes and abdominal muscles, helping to reduce belly fat. This pose also promotes flexibility and a sense of calm.
To perform this pose:
- Start in a sitting position, with your legs extended.
- Bend one knee and bring the foot to the opposite hip crease.
- Then repeat with the other leg.
- Both feet rest on the corresponding hips, with the back upright and the hands on the knees.
Also read: 5 standing exercises to burn belly fat without equipment
3. Wind Removing Stance
This pose targets the lower abdominal area, aiding digestion and reducing belly fat.
To perform this pose:
- Start by lying on your back with your legs extended.
- Inhale and bring your right knee to your chest, hugging it with both hands.
- Exhale and lift your head, trying to touch your forehead to your knee.
- Hold this position for a few breaths before switching to the left leg.
4. Butterfly pose
Also known as baddha konasana, it is an effective yoga pose to reduce belly fat. It helps relieve stiffness in the ankles and knees and improves hip mobility.
To perform this pose:
- Sit with your legs extended.
- Bend your knees and bring your feet towards your pelvis.
- Press the soles of your feet together.
- Hold your feet with your hands.
- Gently move your knees up and down, as if you have butterfly wings.
- Maintain an upright posture with a straight back for a gentle hip extension.
Also read: 5 exercises you can do twice a day to lose weight
5. Thunderbolt Pose
This is a yoga pose known to improve digestion and reduce belly and thigh fat.
To perform this pose:
- Kneel on the floor with your big toes together and your knees together.
- Sit on your heels and make sure your back is straight.
- Place your palms on your thighs or knees.
- Keep your head level and look ahead.
- Take a deep breath and hold the pose for a few minutes, focusing on your breathing and posture.
- To release, stand up gently, taking care not to strain your knees.
6. Seated wide angle pose
This is a seated yoga pose that helps stretch the inner thighs and hamstrings. It helps reduce fat from the abdomen, arms, thighs and hips.
To perform this pose:
- Sit on the floor with your legs extended. Open your legs as wide as comfortably possible.
- Keep your toes pointed up and your heels on the floor.
- Inhale and lengthen your spine. Exhale, bend at your hips and lean forward.
- Place your hands on the floor in front of you.
- Keep your back straight. Hold the pose for 20-30 seconds and inhale deeply.
- Slowly return to an upright position.
7. Bridge pose
The bridge pose or setu bandhasana is an effective asana for strengthening the core and helping reduce belly fat.
To perform this pose:
- Start by lying on your back with your knees bent and your feet hip-width apart.
- Place your arms at your sides, with palms facing down.
- Inhale and lift your hips off the mat, creating a straight line from your shoulders to your knees.
- Squeeze your glutes and tighten your core as you hold this position for 20-30 seconds.
Perform these yoga asanas regularly to reduce belly fat!