Yoga Poses To Reduce Stomach Fat

(February 20, 2009)

Hi, my weight is 63 kg., my age is 28 years, I have so much fat in my stomach. Please tell me how to Reduce the fat and weight.

It would be impossible to ascertain with any certainty how overweight you are since I have no information with regard to your sex or height. Since you are sure however, that you are overweight and have a lot of belly fat I can offer some suggestions.

Fat accumulation in the stomach is largely the result of wrong (over) eating and less exercise. This can easily be rectified with a little bit of understanding and effort. Unfortunately, a lot of people delve to much on the height / weight ratio and BMI (Body Mass Index). While these are fairly good indicators of health, you ought to understand that they are in no way absolutes. While your height remains standard, your weight will vary, from time to time. It is good that you’ve chosen to start practising Yoga. Then again, for optimum results, you would have to do a regimen of Yogasana (physical postures), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and follow a Yoga diet.

You should start by doing a few rounds of Surya Namaskar (Sun Salutations) daily. This will help you warm up and even shed those excess pounds. Considering your age and fitness levels you should be able to do all the Yoga exercises and postures in the following order:

Asanas (poses)


  1. Tadasana (Palm Tree pose)
  2. Parvatasana (Mountain pose)
  3. Trikonasana (Triangle Pose)
  4. Ardha Chakrasana (Half Moon pose)
  5. Padangusthasana (Toe to hand pose)
  6. Padahastasana (Forehead to knee pose)


  1. Janu Sirshasana ((Forehead to single knee pose)
  2. Paschimottanasana (Forehead to both knees pose)
  3. Ushtrasana (Camel pose)
  4. Gomukhasana (Cow face pose)
  5. Simhasana (Lion pose)
  6. Marichyasana (Pose dedicated to the sage Marichi)
  7. Ardha Matsyendrasana (Half Lord of the Fish pose)


  1. Single Leg and Double Leg Raises
  2. Purvottanasana (Inclined Plane)
  3. Matsyasana (Fish pose)
  4. Pawanmuktasana (Wind relieving pose)
  5. Navasana (Boat pose)
  6. Chakrasana (Wheel pose)
  7. Sethu Bandhasana (Bridge formation pose)
  8. Halasana (Plough pose)


  1. Adho Mukha Svanasana (Downward Dog pose)
  2. Bhujangasana (Cobra pose)
  3. Dhanurasana (Bow pose)
  4. Shalabhasana (Locust pose)


  1. Viparita Karani (Legs against the wall pose)
  2. Sarvangasana (Shoulder Stand)

  1. Vrikshasana (Tree pose)
  2. Garudasana (Eagle pose)
  3. Kakasana (Crow pose)

You will also be well advised to do the following Pranayamas (breathing exercises):

  1. Kapalabhatti (Skull cleansing)
  2. Anuloma-Viloma (Alternate Nostril Breathing)
  3. Bhastrika (Bellows Breath)
  4. Brahmari (Bee Breath) and
  5. Suryabhedana (Right Nostril breathing)
Kriyas (Cleansing techniques)

  1. Jala Neti (Cleansing Nasal passages with water)
  2. Sutra Neti (Cleansing Nasal passages with rubber catheter)
  3. Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)

Yogic Diet

Maintaining a Yogic diet is very important. This means you should eat Sattvic (light and predominantly vegetarian) food with lots of green leafy vegetables, sprouts, daily salads and seasonal fruits. Stay away from all fried and fatty foods, milk and milk products, especially butter and cheese, junk / fast foods and spicy fare. These will only ruin your health and retard your progress. If, on the other hand, you insist upon a pure and light vegetarian diet, maintain a regular routine of early to bed and early to rise; avoid late nights on the town and do your asanas (physical postures), pranayamas (breathing exercises) and kriyas (cleansing techniques) regularly, and you are sure to see the desired results very soon.

Submitted by A on February 20, 2009 at 12:45

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