Yoga is not just a practice for improving flexibility and mindfulness; it’s also a powerful tool for losing fat. Certain yoga poses engage the core muscles, increase metabolism, and even promote fat burning, particularly around the midsection. When you incorporate these moves into your routine, you help to tone and strengthen your core while minimizing fat in the abdominal area.
We checked in with Jennifer Newton, a certified yoga instructor, to learn about her four favorite yoga poses that can aid in burning belly fat. Her go-to moves are bird dog pose (Dandayamana Bharmanasana), extended triangle pose (Utthita Trikonasana), dolphin pose (Ardha Pincha Mayurasana), and boat pose (Navasana). Read on to get all her insights!
1. Extended Triangle Pose (Utthita Trikonasana)
This pose requires a good amount of engagement from the core muscles to hold your balance and maintain stability. It’s also a full-body stretch that can involve various muscle groups, not just the midsection!
Newtown says this pose "stretches the hamstrings and back muscles while activating the abdominal muscles. It’s easy to fall into the stretching aspect of this pose, but the magic happens when you engage your core to support the upper half of your body."
Here's how to do an extended triangle pose:
- Start standing with feet 3-4 feet apart facing the long edge of your mat.
- Turn your left foot towards the front of your mat at 90 degrees, allowing your right foot to come into a 45-degree angle on the long edge of your mat.
- Lift your arms parallel to the floor with palms facing down.
- Reaching forward with your left arm over your left foot.
- Hinge at your waist and allow your left hand to reach for your left toes.
- The right arm reaches toward the ceiling with both arms in alignment.
- Engage your core for stability.
Things to remember in extended triangle:
- It’s more important to have proper alignment and engage your core than it is to touch your fingers to the floor.
- Use a block or your calf/thigh to help support proper alignment.
2. Boat Pose (Navasana)
In this pose, your abdominal muscles work hard to keep your body in a balanced “V” shape. This will make the rectus abdominins, obliques, and transverse abdomens stronger.
Newton adds that this pose will "work your lower back, core, glutes, hips, and pelvic floor."
Here's how to do a boat pose:
- From a corpse pose lying flat on your back, raise your upper and lower body at the same time to 60 degrees.
- Draw your belly in using your core muscles and straighten your legs out, balancing on your sit bones.
- Stay in balance for 6–8 breaths.
Things to remember in boat pose:
- You don’t have to lift your feet completely to engage your core; you can leave your toes down while balancing on your sit bones.
- To increase the challenge, you can extend and retract your legs out and in, come into a pike position, or twist to either side. You can also add light 1-3 lb hand weights.
3. Dolphin Pose (Ardha Pincha Mayurasana)
The dolphin pose helps to engage the core muscles, including the abs, obliques, and lower back. This activation strengthens and tones the abs, helping to lose fat in the stomach area over time.
Newton adds, "Downward-facing dog is a staple in many practices, but dolphin pose is a great option for core work and building foundational strength in the arms, forearms, and shoulders. This is considered a beginner pose but is still one that is challenging for me after twenty years!"
Here's how to do a dolphin pose.
- From a forearm plank position, shift your hips up and back while pressing your chest down. Coming into dolphin pose.
- Add in a left lift for a one-legged dolphin or move between the dolphin and downward-facing dog for an additional challenge.
Things to remember in dolphin pose:
- Feet are engaged and grounding into your mat.
- Your legs are lengthened up with your kneecaps lifted.
- Shoulder blades are rolled back and down away from your ears.
- Your navel is drawing back towards your spine to support your low back.
- Your gaze is between your arms, looking towards your belly.
4. Bird Dog Pose (Dandayamana Bharmanasana)
Similar to the previous poses, bird dog can help to burn belly fat by strengthening and engaging multiple core muscles while also aiding in improving stability and balance.
Newton says this is a "great tool for working core and back muscles while also improving balance, coordination, and stability. To make this more challenging, you can add hand and/or ankle weights."
Here's how to do a bird dog pose:
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Keeping your neck and head in alignment with your gaze down, extend one leg behind you while reaching your opposite arm forward.
- Your arm and leg should form a straight line with your back.
- Return to the starting position.
- Repeat on the other side.
Things to remember in bird dog pose:
- Keep your hips level.
- Engage your core to prevent your back from arching and to support hand weights if you are using them.
