The Only 6 Yoga Exercises You Need To Shrink Your Belly

To “shrink the belly,” yoga focuses on two things: strengthening the deep core muscles (like the transverse abdominis) and improving digestion to reduce bloating.¹

Here are the 6 essential yoga exercises to tone your midsection and reduce belly fat, backed by fitness science.

The Only 6 Yoga Exercises You Need To Shrink Your Belly

1. Naukasana (Boat Pose)²

This is widely considered the gold standard for belly fat. It forces your abdominal muscles to bear the weight of your entire body, creating intense contraction.

• How to do it: Sit with your knees bent.³ Lift your feet off the floor and extend your legs to form a “V” shape.⁴ Reach your arms forward, parallel to the ground.⁵

   

• The Secret: Keep your spine straight. If your back rounds, you lose the core engagement. Hold for 30–60 seconds.⁶

  The Only 6 Yoga Exercises You Need To Shrink Your Belly

   

2. Kumbhakasana (Plank Pose)⁷

Unlike traditional crunches, the plank engages the entire core, including the obliques and lower back, which helps “pull in” the waistline.⁸

• How to do it: Start in a push-up position.⁹ Your body should form a perfectly straight line from head to heels.¹⁰

   

• The Secret: Pull your belly button toward your spine and squeeze your glutes.¹¹ This activates the deep abdominal wall that acts like a natural corset.

   

3. Dhanurasana (Bow Pose)¹²

This pose provides a deep stretch to the abdominal region while the weight of your body rests on the stomach, “massaging” the digestive organs.¹³

• How to do it: Lie on your stomach, bend your knees, and hold your ankles.¹⁴ Inhale and lift your chest and thighs off the floor simultaneously.

   

• The Secret: Rock slightly back and forth with your breath to stimulate the solar plexus and improve metabolism.

4. Bhujangasana (Cobra Pose)¹⁵

This is excellent for toning the upper abdominal muscles and reducing stiffness in the lower back (which often causes the belly to protrude forward).

• How to do it: Lie face down with hands under your shoulders.¹⁶ Inhale and lift your chest while keeping your pelvis on the floor.

   

• The Secret: Don’t lock your elbows. Use your core muscles to lift your chest rather than just pushing with your arms.

5. Pavanamuktasana (Wind-Relieving Pose)

Many people struggle with a “belly” that is actually bloating. This pose is specifically designed to trigger digestion and release trapped gas.

• How to do it: Lie on your back. Bring your knees to your chest and hug them tightly.¹⁷ Lift your forehead to touch your knees.

  The Only 6 Yoga Exercises You Need To Shrink Your Belly

   

• The Secret: Hold this for 60 seconds while taking deep, “belly breaths” against your thighs to stimulate the intestines.

6. Paschimottanasana (Seated Forward Bend)¹⁸

This pose compresses the abdominal area, which is thought to stimulate the “digestive fire” (Agni) and help burn fat in the midsection.

• How to do it: Sit with legs extended.¹⁹ Reach for your toes and fold forward from the hips, keeping your spine as long as possible.²⁰

   

• The Secret: Every time you exhale, try to pull your tummy in deeper and fold a millimeter further.

📊 Summary Table: Why These Work

💡 Pro-Tip for Fast Results

• “Best yoga poses to reduce belly fat”

Yoga is most effective for weight loss when combined with Ujjayi Breathing (Victorious Breath). By slightly constricting your throat and breathing deeply through your nose, you increase internal body heat, which helps burn calories more effectively during the poses.