How to Do Yoga to Lose Weight From the Stomach

Fat cells located in the abdominal area function differently than the fat cells anywhere else in your body. They have a higher concentration of cortisol receptors, which during stress can lead to the storage of sugar and carbohydrates. Yoga is a low-impact workout that allows you to meditate while participating. Meditation allows you to relax and center yourself, which reduces cortisol production. Many of the poses and breathing exercises can be accomplished by novice exercisers.

Things You'll Need

  • Yoga mat
  • Towel
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Instructions

  1. Breathing Exercises

    • 1

      Sit on the yoga mat. Place your left foot on your right thigh. The sole of your foot should be pointed toward your stomach. Repeat with the other foot. Do not force yourself into this position. If you meet resistance, begin by sitting in a cross-legged position.

    • 2

      Place your hands loosely on top of your knees. Your arms and wrists should be relaxed.

    • 3

      Elongate your spine and pull your abdominal muscles into your core.

    • 4

      Exhale sharply, forcing the air out of your lungs by tightening your abdominal muscles.

    • 5

      Allow air to refill your lungs in a passive process.

    • 6

      Repeat for five minutes at a breathing rate of approximately 60 breaths per minute. There should be only a short period between each exhalation. If this rate is too quick for your comfort level, slow the pace. This breathing method helps tighten abdominal muscles and may also help regulate thyroid stimulating hormone levels in those with thyroid issues.

    Cat Pose

    • 7

      Position yourself on your hands and knees. Your hands should be directly in line with your shoulders. Likewise, your knees should be directly in line with your hips.

    • 8

      Flatten the palms of your hands against the mat. Your middle finger should be facing straight ahead.

    • 9

      Look down at the floor, bringing your neck and spine into a straight line. Your abdominal muscles should be pulled into your core. Do not allow your shoulders to sag forward.

    • 10

      Breathe in deeply when you are ready to begin. As you exhale, pull your abdominal muscles back toward your spine. Tuck your tailbone down by contracting the muscles of your buttocks.

    • 11

      Push down into the floor with your hands. Round your spine by pushing it up toward the ceiling while pulling your head into your body. When you are done, you should be looking at the floor between your knees.

    • 12

      Hold the pose for 10 seconds before returning to the neutral position. Repeat 10 times.

    Bhujangasan

    • 13

      Lie face down on your yoga mat.

    • 14

      Place your hands, palms down, under your shoulders.

    • 15

      Lift your upper body off the mat, using your back and abdominal muscles. Keep your thighs flat against the floor. Try not to use your hands to assist you. You may need to hold your hands up in the air to remind yourself not to use them.

    • 16

      Hold the position for 15 seconds. Repeat five times.

    Bridge Pose

    • 17

      Lie flat on your back. Your arms should be down at your side with your palms facing toward the ceiling.

    • 18

      Bend your knees and place the soles of your feet flat on the ground. Pull your feet in as close to your tailbone as you can.

    • 19

      Push your feet down into the ground while lifting your hips off the ground. Push your hips toward the ceiling until your thighs are parallel with the ground. Make sure your shoulders do not lift off the ground.

    • 20

      Hold the position for 30 seconds. Release with an exhalation and roll your back slowly back onto the mat.