Yoga exercises can help you burn fat, gain strength, increase flexibility, reduce stress (and belly fat storage), and boost your metabolism.
These ten yoga exercises were chosen specifically because they burn calories, engage the core, engage the whole body, and promote digestion and lymphatic drainage. They offer everything you want when it comes to burning fat and getting lean.
10 Yoga Exercises That Help Burn Body Fat
1. Happy Baby Pose (Ananda Balasana)
Target: Hips, inner thighs, lower back
How to do it:
- Lie on your back and pull both knees toward your chest.
- Grab the outsides of your feet with your hands.
- Keep knees wide and ankles over knees at a 90-degree angle.
- Gently rock side to side to deepen the stretch.
- Hold for: 60 seconds or more
Tip: If your lower back lifts, bend your knees more or place a blanket under your sacrum.
Why it works: This yoga exercises opens the hips, releasing stored tension and improving circulation. It gently massages the abdominal organs to aid digestion and reduce bloating. It calms the nervous system and lowers cortisol levels. It stretches the lower back to help reduce stress-related belly fat and improve core mobility for a better posture and increased fat burning.
2. Butterfly Pose (Baddha Konasana)
Target: Hips, groin, pelvis
How to do it:
- Sit tall with feet together and knees bent wide.
- Hold your feet and gently press your knees toward the floor.
- Keep your spine long and shoulders relaxed.
- Hold for: 1–2 minutes
Bonus: Great for improving posture and reducing menstrual discomfort.
Why it works: The way this is done is by opening the hips and groin deeply, which releases tension that contributes to poor posture and fat storage. It also stimulates the abdominal organs, improving digestion and reducing bloating. In addition, it calms the mind by lowering stress hormones. Lastly, it strengthens the inner thighs gently, all of which support a leaner midsection.
3. Cobra Pose (Bhujangasana)
Target: Chest, abdomen, spine
How to do it:
- Lie face down with hands under your shoulders.
- Press into your palms and lift your chest off the floor.
- Keep your hips grounded and shoulders back.
- Hold for: 20–30 seconds
Why it works: It gently stretches the entire front of the body, including the abs, chest, and hip flexors. It strengthens the back muscles, including the erectors. It stimulates digestion by massaging the abdominal organs. It improves posture by counteracting slouching. It boosts energy, helping to reduce stress-related fat storage and bloat.
4. Standing Forward Fold (Uttanasana)
Target: Hamstrings, hips, waist
A simple but effective pose that stretches the back body and helps release tension.
How to do it:
- Stand tall and exhale as you fold forward at the hips.
- Let your head hang and relax your neck.
- If your hamstrings are tight, bend your knees slightly.
- Hold for: 30 seconds to 1 minute
Tip: This pose helps reduce stress and supports better digestion.
Why it works: This stretch is great for relaxing the lower back, calming the nervous system, and stimulating digestion. It also increases blood flow to the abdomen, which supports fat loss and a flatter tummy. The stretch stretches the entire back body (hamstrings, calves, spine) and decompresses the lower back.
5. Downward Facing Dog (Adho Mukha Svanasana)
Target: Hips, shoulders, hamstrings
How to do it:
- Start on all fours, then lift your hips toward the ceiling.
- Keep your legs and arms extended, heels gently pressing toward the floor.
- Spread your fingers wide and keep your neck relaxed.
- Hold for: 20–40 seconds
Why it works: This exercise is excellent for reducing stress, improving posture, and achieving a leaner look. It stretches the full posterior chain, strengthens the core and shoulders, improves circulation to the abdomen (mild inversion), relieves neck and shoulder tension, and boosts overall energy.
6. Seated Forward Bend (Paschimottanasana)
Target: Lower back, waist, hamstrings
How to do it:
- Sit with legs extended in front of you.
- Inhale, then exhale as you fold forward from the hips.
- Reach for your feet or use a strap if needed.
- Hold for: 1–3 minutes
Tip: This pose helps reduce belly bloat and supports internal organ function.
Why it works: The spine and back undergo deep stretching, the abdominal organs are stimulated to aid digestion and reduce bloating, the nervous system is calmed and overall flexibility is improved, all of which support fat loss by improving posture and reducing stress.
7. Extended Triangle Pose (Trikonasana)
Target: Waist, hips, obliques
How to do it:
- Stand with legs wide apart, turn one foot out and extend arms.
- Reach one hand toward the ankle while lifting the other toward the sky.
- Keep your body in one line—don’t twist or collapse forward.
- Hold for: 30 seconds per side
Why it works: This exercise is designed to target the obliques and the side of the body, offering a deep stretch and tone. It also strengthens the legs and the core, improves posture, and increases blood flow to the abdomen. The result is a slimmer midsection, with a waist that is defined and love handles that are reduced.
8. Wide-Legged Forward Fold (Prasarita Padottanasana)
Target: Hips, inner thighs, spine
How to do it:
- Stand with feet wide apart and hands on hips.
- Hinge forward from the hips and bring your head toward the floor.
- If possible, reach for your toes or place hands on the floor.
- Hold for: 30 seconds to 1 minute
Why it works: This yoga exercises is known for its ability to deeply open the hips, stretch the hamstrings and inner thighs, decompress the spine, and calm the mind. It increases blood flow to the abdomen, which helps reduce bloating, improve digestion, and promote fat loss.
9. Bridge Pose (Setu Bandhasana)
Target: Hips, glutes, lower back
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Press into your feet and lift your hips toward the ceiling.
- Keep your shoulders grounded and core engaged.
- Hold for: 15–30 seconds
Why it works: It strengthens the glutes and hamstrings (the posterior chain), opens the chest and hip flexors, stimulates the abdominal organs, improves posture, and reduces stress. All of these benefits help lift the lower body and flatten the appearance of the tummy.
10. Child’s Pose (Balasana)
Target: Hips, lower back, shoulders
How to do it:
- Start on your knees with legs together.
- Lower your torso forward and rest your forehead on the floor.
- Extend your arms in front of you or relax them by your sides.
- Hold for: 1 minute or longer
Why it works: This stretch is great for reducing stress-related belly fat and aiding recovery. It stretches the hips and lower back gently, while relaxing the front body (abs, chest), calming the nervous system (lowers cortisol), and promoting deep breathing.
These yoga exercises target tight areas, boost circulation, and promote fat loss when combined with proper nutrition and a consistent practice. Do them 3–5 times per week to improve your mobility and energy levels and achieve a leaner physique.
