When you’re trying to lose weight, yoga can be one of the best ways to get in shape. It’s a low-impact workout that doesn’t require any equipment and doesn’t even really need any space—you can do it right at home!

But even though yoga is great for burning calories, it can be hard to know how much you’re actually burning during your practice. So today we’re going to walk you through a 30-minute workout that will help you keep track of your progress while helping you reach your weight loss goals!

Right here on Buy and Slay, you are privy to a litany of relevant information on morning yoga to boost metabolism, yoga for flat stomach, best yoga workout, and so much more. Take out time to visit our catalog for more information on similar topics.

30 Minute Yoga Workout For Weight Loss

We rise in the morning with the best of intentions, but without actually setting an intention, it can be hard to stick with even the simplest plan. This series, created by yoga teacher Jillian Pransky, helps you get laser-focused on your own breath—something you can go back to (instead of that bag of salty chips) no matter how hairy things get. “The breath can lead you back to this state of ease where good decisions come naturally,” says Pransky. All you need is a yoga mat and two yoga blocks. (If you don’t have yoga blocks, you can try improvising with a couple of pillows or rolled-up towels or blankets.)

1. Mountain Pose

Strengthens: core, thighs
Lengthens: torso, spine Start in Mountain Pose, legs and feet together, heels slightly apart, and arms at sides with palms facing forward. Keeping spine long and shoulders rolled back and away from ears, spread toes and press all 4 corners of each foot into mat. Engage thighs and lower belly. Close eyes and slowly bring hands together at heart’s center (shown). Hold for 3 breaths, fully inflating lungs and lightening upper body.

2. Standing Side Lean

Strengthens: core
Lengthens: sides of body, arms Sweep arms overhead and interlace fingers, except index and thumb (a). Gently squeeze arms toward ears. On an inhalation, press feet down, engage thighs, and stretch up and evenly over to right (b). On an exhalation, gather belly into back, press feet down, and return to center. Repeat on left side. Do each side 4 times, then return to Mountain pose.

3. Mountain Pose-Chair Pose Flow

Strengthens: core, thighs, calves
Lengthens: torso, arms. Inhale and sweep arms up to sky, biceps alongside ears (a). On an exhalation, sweep arms down and behind body, bending knees and lowering hips. Inhale and reach arms overhead, biceps by ears with pinkies turned in toward each other, arriving in chair pose (b). On an exhalation, return to start. Repeat at least 10 times.

4. Warrior II Flow

Strengthens: thighs, shoulders, core
Lengthens: sides of body, arms. Extend arms out to sides at shoulder height and step feet apart so they’re directly under wrists, outer edge of back foot parallel to back of mat and toes of front foot pointing forward. Bend front knee, lining it up over front ankle, and come into warrior II with palms up (a). On an inhalation, straighten front leg and sweep arms overhead, bringing palms together (b). On an exhalation, return to warrior ii. Repeat 10 times. Switch legs and repeat.

5. Downward-Facing Dog

Strengthens: shoulders, arms
Lengthens: back, hamstrings, calves. Begin on all fours, knees hip-width apart and hands slightly more than shoulder-width apart. Curl toes into mat. Push down into hands and toes, then pull belly in and lift hips to sky, straightening legs to come into Downward-Facing Dog (shown). Spread toes and actively lift heels to come onto balls of feet. Press down strongly through palms and balls of feet and draw belly in toward spine. Hold for at least 5 breaths.

6. Downward-Facing Dog-Plank Flow

Strengthens: shoulders, core, arms
Lengthens: back, hamstrings, calves From Downward-Facing Dog, inhale and pull torso forward, coming into plank pose (shown). Lengthen spine and press heels to back wall, engaging thighs. On an exhalation, push down into balls of feet and hands, pulling belly to spine and lifting hips back into downward-Facing dog. Moving with breath, flow between downward-Facing dog and plank 5 to 10 times.

7. Modified Side Plank

Strengthens: core, obliques, shoulders
Lengthens: sides of body, arms. From Plank Pose, lower left knee to mat, bringing ball of left foot to floor and keeping right leg extended. Turn torso to right, bringing weight onto left fingertips and side of right foot. Lift hips and sweep right arm overhead, bringing biceps by right cheek with palm facing down. Hold for 5 to 10 breaths. Repeat on opposite side.

8. Wide-Arm Cobra

Strengthens: back
Lengthens: chest, spine. Lie facedown on mat. Place palms slightly more than mat-width apart and in line with breastbone, elbows bent. Come onto fingertips and point elbows toward sky and out to sides (a). Press pelvis, toes, and fingertips into floor. On an inhalation, reach through crown of head, keeping spine long, and straighten arms slightly, lifting chest off mat (b). Hold for 10 breaths.

9. Chest Opener

Lie faceup on mat with knees bent and feet hip-width apart, 1 yoga block beneath head and another placed lengthwise between shoulder blades. Allow knees to fall together. Bring arms out to sides, feeling opening through chest. Release body weight onto blocks, allowing chest to expand with each breath. Rest here at least 2 minutes.

Morning Yoga To Boost Metabolism

Is a stubborn thyroid or sluggish metabolism causing you to keep excess weight on? Help is on the way: Research suggests that several yoga postures can greatly benefit the thyroid. In fact, a gentle yoga practice in the morning can help to stimulate the thyroid gland and balance hormones, restoring a slow metabolism and helping you lead a healthier, more energetic life.

We know you might not have much time in your daily routine to schedule a full-on yoga practice. That’s why we’ve come up with a list of yoga poses you can do right from your bed when you wake up in the morning to rev your metabolism and activate your thyroid.

1. Bridge Pose

Many yoga poses stimulate the thyroid by compressing the neck, which encourages healthy circulation to the gland. The first posture on our list, bridge pose, does just that. To perform:

Lying flat on the bed with your arms alongside you, bend your knees and place the feet flat on the bed, as close to your bottom as possible. Make sure that your feet are hip width distance apart.
Pressing firmly into the feet, inhale as you lift your hips toward the ceiling as high as you can. You will start to feel your neck compressing.
Press into the arms and shoulders to lift your chest higher. If you’re comfortable, you can even interlace your fingers underneath your hips for an added chest-opening stretch.
Hold the posture for four to five full, deep breaths.

Note: For a more restorative bridge pose, stack a few pillows or use a yoga block underneath your sacrum to keep the hips lifted.

2. Supported Shoulder Stand

Supported shoulder stand is another yoga pose that stimulates the thyroid by compressing the gland and encouraging healthy circulation. This posture also decreases swelling in the legs and increases blood flow to the upper body and brain, so it’s a perfect move to help you wake up and start your day. For this pose, you can place a pillow or folded blanket underneath your neck and shoulder blades for additional support. Your head should be resting on the bed. To perform:

  1. Lying flat on the bed, lay your arms alongside your torso, then bend your knees in, keeping your feet on the bed and bringing the heels close to your bottom, as you did in bridge pose.
  2. On an exhale, press your arms firmly into the bed and draw your knees toward your torso. Then, using your abdominal strength, lift your hips so your knees are coming towards your face.
  3. On an inhalation, bring your palms to your lower back with your fingertips facing upward toward the ceiling, keeping your elbows grounded on the bed and as close to the body as possible (shoulder-width apart). Do not let your elbows flare out to the sides! 
  4. Using your hands for support, continue to push/lift your hips up toward the ceiling with the knees bent.  
  5. Begin to straighten the legs upward. Use your hands to push your torso even higher. Push through the balls of your feet so that you’re engaging actively through the legs. 
  6. Gaze up at your feet and keep your head and neck in a neutral position (in line with your spine) and do not turn your head while in this posture. Press the shoulder blades down into the bed and draw them away from the ears. You should feel gentle compression in the neck. 
  7. Stay in this pose for five to 10 breaths.

Note: Eventually, your shoulders, hips, and feet will all be in one line in shoulder stand, but remember: Wherever you are today is OK! You will still get the benefits of the pose, even if you can’t get your legs to extend completely straight.

3. Plow Pose

Another pose that stimulates the thyroid, plow pose will also help to give you a nice shoulder, back, and hamstring stretch in the morning, all while boosting your metabolism. To practice this posture:

  1. From shoulder stand, keeping the hands on your lower back, draw your shoulder blades down and towards one another.
  2. Keeping the legs straight, bring them down slowly behind you. Try to image drawing the tops of your thighs up toward the ceiling while pressing through the balls of your feet so that your feet are active and toes are pointing down towards the bed. 
  3. Let the feet come down as far as they can. You may feel an intense sensation in the hamstrings, but don’t go so far as to feel uncomfortable. You should be able to breathe calmly wherever you are in this pose. Eventually when you are open enough, your toes will come down to the bed behind you. 
  4. Stay in this pose for five to 10 breaths.

Note: Again, make sure that you honor where your body is today. The hamstrings can be quite tight in the morning, so make sure that you’re not over-extending in any posture. If you need to keep your knees bent slightly, or your feet don’t touch the bed behind you, that’s OK. Relax into the posture wherever you are.

4. Fish Pose

It is absolutely essential to practice fish pose after shoulder stand and plow pose to counter stretch the work done in the neck and spine! Fish pose elongates the front of the neck and chest, and stretches the area of the thyroid, helping to balance the compression of the previous postures. To practice:

  1. From plow pose, gently lower your legs down in front of you and tuck your hands underneath your bottom, with your palms pressing down into the bed and your fingertips facing your toes. 
  2. Lift your chest up and arch the middle of your back up toward the ceiling, bringing the crown of your head down onto the bed. Make sure to press firmly into your arms so that there is not much weight resting on your head or neck.
  3. Stay in this pose for five to 10 breaths.

Note: There are different leg variations you can take with fish pose for added benefits. You can keep the legs straight or, for a gentle hip opener, take the soles of your feet together and let the knees fall to either side (like you’re opening a book).

5. Bow Pose

Another thyroid and neck-stretching posture, bow pose elongates the front body while strengthening the muscles in the back body. Not only will your metabolism and thyroid thank you, but with practice, this pose can help to alleviate stubborn back pain and improve digestion. To perform:

1. Lay flat on your belly and extend your arms alongside you, palms facing up.

2. Bend the knees so that the feet come toward your bottom, and grab hold of the outside of your ankles with your hands. Be sure to keep the feet flexed and active, as this will protect your knees.

3. On an inhale, start to press your feet firmly into your hands, creating resistance. Imagine that your shins are actively pushing toward the back of the room. 

4. You may feel that your knees are splaying apart here, but don’t let them. While in this pose, pull the knees in toward each other to keep them in proper alignment, hip-width distance apart. This will draw your chest up higher and really stretch the front of the hip flexors, which tend to hold a lot of tension.

5. Using this resistance, exhale and lift up through your chest and heels, creating length in the front body. Do not drop head back! Instead, gaze directly in front of you with your chin parallel to the bed in order to keep your neck long and protect that area of the spine.

6. Pull your belly in and activate your abdominal muscles to lift a little higher, but stay in the posture once you’ve found a place where the breath is comfortable. 

7. Hold this posture for five to 10 breaths.

6. Corpse Pose

Last but not least, we always end our yoga practice, no matter how short, with the most important posture of them all: Savasana, or corpse pose. Corpse pose is the ultimate posture for improved health and wellness, and it’s important that after any morning yoga routine, we take at least five minutes to ground ourselves before beginning the day. That’s what real self-care is all about! To practice:

  1. Lay flat on your back with your palms facing up, extending the legs down long in front of you and arms alongside the body. 
  2. Keep the legs a bit wider than hip width distance, and let the feet splay out to the sides comfortably.
  3. Close your eyes and relax deeply into the posture, taking full, deep, belly breaths. Thank yourself for the effort you put into your body and wellbeing this morning. 
  4. Stay in the pose for five minutes, breathing intentionally.

Yoga For Flat Stomach

Certain yoga asanas reduce belly fat like magic. They target the flab in the abdomen area, burn calories, make your muscles more flexible, and improve metabolism. Belly fat occurs due to age, genetics, an unhealthy lifestyle, poor eating habits, not working out regularly, and stress. In fact, reduced abdominal strength and structure also lead to lower back pain, poor posture, and sagging. Combining a balanced diet with yoga can help you shed belly fat. All you need to do is adhere to the plan and do the yoga poses regularly.

1. Tadasana (Mountain Pose)

Tadasana is an ideal warm-up pose. It improves blood circulation and activates the core and other peripheral areas , thereby ensuring that your body is ready for the other poses in store.

How To Do

  • Stand with your feet flat, heels slightly spread out, and the big toes of your feet in contact with each other. Keep the spine erect with hands on both sides and palms facing your body.
  • Stretch your hands to the front and bring the palms close to each other.
  • Inhaling deeply, stretch your spine. Raising your folded hands up above your head, stretch as much as you can.
  • Try lifting your ankles and standing on your toes, with the eyes facing the ceiling. If you cannot stand on your toes, you can keep your feet flat on the ground, while your eyes face the ceiling.
  • Breathe normally and hold the pose for 20 to 30 seconds.
  • Inhale deeply, and while exhaling, slowly relax and bring your feet back to the floor.
  • Repeat the asana 10 times, increasing the count gradually. Relax for 10 seconds before you attempt the next repetition. The picture given above is a variation for beginners.


The mountain pose has variations in terms of positioning the arms. You can stretch your arms upward, parallel to each other, and perpendicular to the floor.


  • Improves your posture
  • Firms the abdomen and buttocks
  • Strengthens thighs, knees, and ankles
  • Relieves sciatica (pain that affects the back, hips, and the outer side of the legs) 


People with low blood pressure, insomnia, and headache can perform the basic asana and not look up or go in for variations of this posture.

2. Surya Namaskar (Sun Salutation)

Surya Namaskar is a confluence of twelve yoga positions, each of which has a major impact on the entire body. The forward and backward bends allow stretches, while the deep breathing performed during the act helps in detoxification. Practice Surya Namaskar daily in the morning, facing the sun, for reaping the maximum benefits.

How To Do

  • Stand with both your feet together, expand your chest, and relax your shoulders.
  • As you inhale, lift both your arms from the sides. And as you exhale, bring your arms to the front of your chest and keep them in the prayer position.
  • Inhale, raise your hands, and stretch backwards, slightly.
  • Exhale, bend forward, and try to touch your forehead to the knees.
  • Bending your left knee, stretch your right leg backward, with your palms placed on the floor.
  • Move into downward dog position.
  • From Adhomukha (downward dog), coming on the tips of the toes, move forward in an Ashtanga Namaskar (a form of Chaturangadandasana), where the hips are slightly elevated and take the entire torso in one plane down towards the floor.
  • Inhale, stretch forward, and bend backwards into Urdhvamukha,or upward facing dog.
  • Keeping your hands fixed on the floor, move the torso into downward dog.
  • As you inhale, bring your right leg forward, in between your elbows and stretch upwards.
  • Bring your left leg forward and inhale deeply.
  • Stretch back from the waist.
  • Return to the initial position.


From head to toe, all parts of the body and the internal organs are benefitted by this pose. Regularly practicing Surya Namaskar keeps you healthy and energized.


Women must not perform Surya Namaskar during menstruation. Pregnant women must check with their doctor before performing this asana.

People with spinal problems, high blood pressure, cardiovascular diseases must not perform this pose.

3. Padahastasana (Standing Forward Bend)

This forward fold is really good for the heart and relieves issues like anxiety and is good for getting the heart rate slowed down. The abdominals become soft and relaxed, allowing the stomach to do its work, appropriately addressing major or minor abdominal issues.

How To Do

  • Stand in the Tadasana pose, with your hands on either side of the body while your feet rest together, with the heels touching each other.
  • Keep your spine erect.
  • Inhaling deeply, lift your hand upwards.
  • As you exhale, bend forward such that your body is parallel to the floor.
  • Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
  • Try to touch the floor, with palms straight on the floor, and without bending your knees. Beginners can try touching the toes or just the ankles to start with, working your way to the floor.
  • Inhale while coming up into Tadasana. It is good to stay in this asana for slightly longer durations as per individual capabilities and need.


Padahastasana has variations in terms of holding your toes, placing your hands beneath the balls of your feet, or simply holding your ankles or shins.


  • Improves digestion, as your abdominal muscles are toned
  • Strengthens the wrist joints
  • Relieves mental and physical exhaustion


Before performing Padahastasana, you need to master Uttanasana, which is a less challenging forward-bending pose. Also, people with spinal disc disorders must refrain from performing this pose.

4. Paschimottanasana (Seated Forward Bend)

Paschimottanasana is one of the basic poses of Hatha Yoga, and it stimulates the center of your solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips. It is also ideal for those who are prone to digestive disorders.

How To Do

  • Sit on the floor in Sukahasana or Padmasana.
  • Keep your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling.
  • Inhaling deeply, stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
  • Exhale, and bend forward, bringing your hands down and trying to touch the toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs or shins as a starter.
  • Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings.
  • Keeping the breath even, try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes, or if possible, more.
  • Exhaling, bring your body upward, releasing your toes from your fingers to come back to the Sukhasana or Padmasana pose.


Those who are new to the pose can try Ardha Paschimottanasana. The process is the same as outlined above. The only variation is that you have to stretch out only one leg at a time.


  • Relieves stress
  • Udyankriya mannerisms are learnt here.
  • Balances menstrual cycles


People who have spinal disc disorders, or had abdominal surgery recently must not perform this pose. Even individuals with asthma and diarrhea must stay away from this pose.

5. Pavanamuktasana (Wind Relieving Pose)

Pavanamuktasana helps in alleviating various gastric problems, including indigestion and constipation. Since your knees exert pressure on your tummy, holding the position for more than a minute helps in triggering the burning of fat in the region.

How To Do

  • Lie down in the supine position (face upwards) with your arms beside your body and feet stretched out, heels touching each other.
  • Bend your knees.
  • Take in a deep breath, and as you exhale, gradually bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Hold the knees properly in place by clasping your hands underneath the thighs.
  • Inhale again, and as you exhale, lift your head, allowing your chin to touch your knees.
  • Hold the position for 60 to 90 seconds, while breathing deeply.
  • Exhale slowly, and release your knees while allowing your head to rest on the floor. Bring your hands onto either side of your body, palms facing the ground.
  • Relax in Shavasana.
  • Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.


Those who are new to yoga can practice the pose with a single leg bent and the other leg straight.


  • Strengthens the back and abdominal muscles
  • Helps in digestion and release of gas
  • Tones the muscles in the legs and arms


Pregnant women, people suffering from spinal problems, and people with blood pressure and heart issues must refrain from performing this pose.

6. Naukasana (Boat Pose)

Naukasana is one of the most sought after yoga postures that will guarantee you a flatter belly with regular practice. While holding the posture for more than a minute helps in contracting the abdominal muscles, the posture, when done in a boat-like movement, helps in toning your abs.

How To Do

  • Lie down on the yoga mat in the supine position, legs stretched out, toes facing the ceiling, and palms resting on either side of your body facing the ground.
  • Inhale deeply. As you exhale, lift your body (the head, chest, and legs) from the ground.
  • Stretch out your arms so that they form a parallel line with your legs.
  • Your fingers should be in the same line as the toes. Gaze towards the toes.
  • As you hold the position, you should feel the abdominal muscles contracting.
  • Breathing normally, hold the posture for 30 to 60 seconds to start with.
  • Inhale, and then exhaling deeply, slowly relax and come back to the supine position.
  • Repeat this asana five times to begin with, working up to 30 times gradually. Relax for 15 seconds after each repetition.


You can also perform Naukasana with your fists closed as if you are holding the oars of a boat.


  • Strengthens the abdominal muscles and helps remove belly fat
  • Improves the health of digestive organs
  • Strengthens arms, thighs, and shoulders 


People suffering from blood pressure issues, heart problems, diarrhea, headache, and insomnia must refrain from performing this pose. Also, pregnant and menstruating women must not practice this pose.

7. Ustrasana (Camel Pose)

Ustrasana is normally done to counter the Naukasana pose. The backward stretch that you experience as you touch your ankles in this pose helps in toning the abdominal muscles. The tension experienced by your belly muscles during Naukasana will now be released, and at the same time, you will also enjoy a good stretch.

How To Do

  • Sit in Vajrasana.
  • Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
  • Your heels should make a perpendicular line with the ground.
  • Exhale deeply, and arch your back. Bring your hands behind your body, and try to hold your ankles, one by one.
  • Tilt your head behind and stretch backwards, until you experience a stretch in your belly.
  • Hold the posture for 20 to 30 seconds to begin with, working your way to 60 seconds, breathing normally.
  • Exhale and slowly relax.
  • Come back to Vajrasana.
  • Repeat this asana five times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each repetition.


After you have attained the Ustrasana pose, instead of returning to Vajrasana, slowly drop your head back and stay that way. Ensure you practice this variation only after you have mastered the original Ustrasana pose.


  • Strengthens the back muscles
  • Can improve posture
  • Treats fatigue, menstrual discomfort, and mild back pain


People who suffer from heart-related ailments, lower back or neck injury, and high blood pressure must not perform this pose. Individuals who have migraine and insomnia must also refrain from performing this pose.

8. Uttanpadasana (Raised Foot Pose)

This pose helps in switching on the rectus abdominus and associated abdominals while working the hip and thigh regions as well. This pose is one of the most efficient and effective ways to eliminate the flab that gets accumulated around your waist and hips during pregnancy.

How To Do

  • Lie down on the mat with your back on the floor, legs stretched out, and heels touching each other. Keep your hands on either side of your body, palms facing the ground.
  • Inhale deeply. Now, exhaling slowly, tilt your back while placing the head such that the ears are in line with the shoulders.
  • Do not move your hands from their initial position. Breathe normally.
  • Stretch to the maximum possible level, without hurting your back.
  • Inhaling deeply, raise your legs from the floor, making a 45-degree angle with the floor.
  • Hold the pose for 15 to 30 seconds, breathing normally. Slowly work to hold the posture for more than 60 seconds.
  • Exhale deeply, and straighten your legs so that they make a 90-degree angle with the floor. Breathing normally, hold the posture for 30 seconds.
  • Inhaling deeply, gradually bring your legs back to the initial position – the supine position.
  • Repeat this asana 10 times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each repetition.


Urdhva Prasarita Padasana, where instead of keeping your legs straight and close to each other, you separate them in the air.


  • Treats stomach-related ailments like acidity and constipation
  • Cures back pain
  • Improves the functioning of reproductive organs
  • Improves blood circulation


Individuals dealing with a muscle pull, those recovering from spinal injuries, and expecting mothers must avoid this pose if it is being done independently.

9. Marjariasana (Cow Cat Pose or Cat Pose)

The forceful contraction experienced in the abdominal muscles while holding the posture helps in melting the fat, and thus, reduces the belly size. This pose is also beneficial in enhancing the flexibility of the spine.

How To Do

  • Sit in Vajrasana.
  • Breathing normally, rise from the position, and allow your body to come parallel to the floor such that your body rests on your knees and palms.
  • While the knees should be placed beneath your hips, the palms must go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out evenly.
  • Inhaling deeply, lift your head while pushing your back down, so that your body has a concave structure.
  • Expand the abdominal region as much as possible to suck in the maximum amount of air.
  • Holding your breath, maintain the posture for about 15 to 30 seconds.
  • Exhale deeply and lower the head, while arching your back upwards. Keep your buttocks and abdomen firm until you experience the contraction. Your head should be between your hands.
  • Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
  • Exhale and slowly come back to Vajrasana. Relax for 15 seconds.
  • Repeat this asana 10 times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to reduce belly fat.


Start by resting in the tabletop position (body resting on your knees and palms). Inhale, and as you do so, push your back down to attain a concave structure. As you exhale, instead of lowering your head, turn it to the left such that your eyes focus on your left hip. Repeat on the other side, keeping the rest of the steps as they are.


  • Improves the sturdiness of the spinal column
  • Helps correct your posture
  • Relieves tension in the lower back


If you are suffering from head injury, ensure that you keep your head in line with your torso as you perform this pose.

10. Bhujangasana (Cobra Pose)

Give your abdomen a good stretch with this yoga asana. The regular practice of this asana aids in strengthening the back muscles, and hence, it is one of the most advised poses to alleviate post-partum back pain.

How To Do

  • Lie down on the mat in the prone position (with your chest facing down), legs slightly spaced out, and toes touching the floor.
  • Keep the hands on either side of the body, palms facing the floor.
  • Bring your palms beneath your shoulders.
  • Inhaling deeply, slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while keeping your buttocks firm.
  • Hold the position for 15 to 30 seconds, while breathing normally.
  • Take a deep breath and try to lift your body from the waist upward, bending backward as much as possible. Nevertheless, make sure that you are not hurting your back in the process.
  • Hold the posture for 30 to 60 seconds, breathing normally.
  • Exhale and slowly bring your body down – chest, neck, and forehead – to return to the prone position. Stretch your arms slowly to the front.
  • Repeat this asana 10 times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each repetition.


After having attained the cobra pose, turn your head to the left and try to focus your eyes on your left heel. You can do the same on the other side as well.


  • Tones the abdomen
  • Improves flexibility of the middle and upper back
  • Strengthens the shoulders and the back
  • Reduces stress and fatigue


Bend backward only till you experience the stretch on your abdomen, thighs, and the back. Please relax even if you experience slight pain while stretching. In such cases, you can do Ardha Bhujangasana.

Additionally, pregnant women, and individuals suffering from back injury and Carpal tunnel syndrome must not perform this pose.

11. Dhanurasana (Bow Pose)

This pose does a wonderful job of toning your tummy. Along with offering a good stretch to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving your posture.

How To Do

  • Lie down in the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the floor.
  • Exhaling deeply, bend your knees upwards.
  • Lift your head and bend backward.
  • Bring your hands backward and try holding your ankles with your hands.
  • Support your body weight with your abdomen. Inhaling deeply, try to lift your knees higher.
  • Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds. Breathe normally while holding the posture.
  • Exhale and slowly relax, stretching out your body.
  • Repeat this asana 10 times to begin with, working up to 30 times gradually.
  • Relax for 15 seconds after each repetition.


The variation is called Parsva Dhanurasana. After you have attained the Dhanurasana pose, dip your right shoulder towards the floor, and roll over to your right side. Stay that way for about 20 seconds, before rolling back to the initial position. Repeat the same on your left side.

If you are a beginner, rolling to a side might initially be difficult. In such a case, you can practice rolling to the side without holding your ankles. Parsva Dhanurasana massages your abdominal organs.


  • Improves posture
  • Stretches the back muscles and makes them strong
  • Stimulates the neck and abdomen


People suffering from high blood pressure, hernia, and lower back or neck injury must refrain from performing this pose. Pregnant women or women in their menstrual cycle must not perform this pose.

12. Relax with Shavasana (Corpse Pose)

You should allow your body to relax after a rigorous workout, and the Corpse Pose is the ideal asana.

How To Do

  • Lie down in the supine position.
  • Keep your feet together or stretched out, as per your comfort.
  • Allow your hands to rest on either side of the body.
  • Close your eyes.
  • Inhale and exhale deeply, allowing your body to relax completely.
  • You should lie down till your breathing becomes normal and your body is completely at peace.


You can also practice Shavasana by resting your legs on a wall or chair, or simply bending your knees, placing your feet on the floor.


  • Helps you attain a deep, meditative state of rest, which can aid in the repair of tissues and stress relief
  • Helps reduce blood pressure, insomnia, and anxiety

Along with all these yoga poses for reducing belly fat, you should also concentrate on practicing healthy food habits. Plus, make sure that your body is getting adequate levels of sleep as studies have proven the negative impact of sleeplessness on your abdominal health.

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