Yoga : 3 Poses That Burn Belly Fat in 72 Hours

If you're looking to shed some belly fat quickly, yoga might not be the first thing that comes to mind. But a recent Tibetan study suggests that certain yoga poses can help with weight loss, specifically targeting belly fat. In this article, we’ll explore a few poses that could help you burn belly fat in just 72 hours. Plus, we'll touch on why some yoga postures are now prohibited on platforms like Instagram. Let’s dive into these poses and see how they can help you on your weight loss journey.

Key Takeaways

Yoga can aid in weight loss and specifically help burn belly fat.
Certain poses are more effective for targeting abdominal fat than others.
The Tibetan study highlights the benefits of yoga for quick weight loss.
Some yoga postures have been banned on social media for various reasons.
Incorporating these poses into your routine can lead to noticeable results in just a few days.

1. Plank Pose

Okay, so the plank. Everyone loves to hate it, right? But seriously, it's a powerhouse for your core, and it's way more than just holding a position. I remember the first time I tried to hold a plank for a full minute – it felt like an eternity! Now, I can do it without even thinking (almost).

Here's the deal: the plank engages pretty much every muscle in your midsection, plus your shoulders, arms, and legs. It's like a full-body workout disguised as a static hold. And the best part? You don't need any equipment. Just you, your floor, and a little bit of willpower.

To get the most out of your plank, focus on keeping your body in a straight line from head to heels. Don't let your hips sag, and don't stick your butt up in the air. Engage your core by pulling your belly button towards your spine. And breathe! It's easy to hold your breath when you're struggling, but that just makes it harder.

I've found that breaking up my plank time into smaller intervals is super helpful. Instead of trying to hold one long plank, I'll do three sets of 20-second holds with short breaks in between. It's way more manageable, and I still get the same benefits.

Here's a quick guide to planking:

Start in a push-up position, but with your forearms on the ground instead of your hands.
Keep your body in a straight line from head to heels.
Engage your core and glutes.
Hold for as long as you can with good form.
Repeat for several sets.

And if you want to make it even harder, try some variations like side planks or plank jacks. Trust me, your abs will thank you (eventually!).

2. Boat Pose

Okay, so the Boat Pose. I've tried this one a few times, and it's definitely a core burner. It looks simple enough, but holding it steady? That's the challenge. It's one of those poses that really makes you focus on your balance and engage your abs. I've found that it's easier to do if you really concentrate on keeping your back straight and your chest open.

Here's how I usually try to do it:

Start seated with your knees bent and feet flat on the floor.
Lean back slightly, keeping your back straight, and lift your feet off the floor.
Extend your arms straight out in front of you, parallel to the floor.
Try to straighten your legs, forming a "V" shape with your body. If that's too hard, keep your knees bent.
Hold for 20-30 seconds, breathing deeply.

It's important to listen to your body. If you feel any strain in your lower back, modify the pose by bending your knees more or lowering your legs. Don't push yourself too hard, especially when you're just starting out.

The Boat Pose is great for strengthening your core muscles. It's not just about burning belly fat; it's about building strength and stability. I've noticed that my posture has improved since I started incorporating this pose into my routine. Plus, it's a good way to challenge yourself and see how far you can push your limits. Remember to engage your abdominal muscles throughout the pose.

3. Warrior II Pose

Okay, so the Warrior II is next. I always feel like a total badass doing this one, even if I'm wobbling all over the place. It's supposed to be great for your legs and core, and honestly, I can feel it working. It's one of those poses that looks easier than it actually is, you know?

Here's the deal with Warrior II. You start standing, then you take a big step out to the side. Turn one foot out 90 degrees and the other in slightly. Then, bend your front knee over your ankle, keeping your back leg straight. Arms out to the sides, parallel to the floor, and gaze over your front hand. Sounds simple, right? Try holding it for a minute. Your thighs will be screaming. But hey, no pain, no gain, right?

Proper alignment is key here. Make sure your knee isn't going past your ankle, and keep your shoulders relaxed. It's easy to hunch up, but try to keep them down and back. And breathe! Don't forget to breathe. I always find myself holding my breath when it gets tough.

I read somewhere that Warrior II is good for building confidence. I can see that. Holding that pose, feeling strong and grounded, it does something for your mental state. Plus, it's a great way to work on your balance, which I desperately need.

Here's a few things to keep in mind:

Keep your core engaged. This will help you stay stable and protect your lower back.
Don't lock your knees. Keep a slight bend in your back knee to avoid hyperextension.
Listen to your body. If you feel any pain, back off. Yoga is about finding your edge, not pushing yourself to injury.

I've been trying to hold the Warrior poses in yoga for longer each time. It's a slow process, but I'm getting there. And honestly, even if it doesn't magically burn belly fat in 72 hours, I still feel amazing afterward. It's a great way to de-stress and get a little exercise in at the same time. Plus, I get to pretend I'm a warrior, which is always fun.

4. Bridge Pose

Okay, so the Bridge Pose is next. I actually like this one a lot because it feels good on my back. It's not just about burning belly fat; it's also about stretching and strengthening. I mean, who doesn't want a stronger back, right?

Here's a quick rundown of why it might help with the whole belly fat thing:

Core Engagement: You're squeezing your glutes and abs, which helps to activate those muscles.
Improved Circulation: Getting your hips up can help with blood flow.
Stress Reduction: Yoga in general is good for stress, and less stress can mean less belly fat (maybe).

I'm not a doctor or anything, but I've read that stress can lead to more belly fat. So, if this pose helps you chill out, it could indirectly help you lose some weight. Plus, it just feels good to stretch everything out.

To do it, you basically lie on your back, bend your knees, and then lift your hips up towards the ceiling. Hold it for a bit, and then slowly lower back down. Repeat a few times. It's pretty simple, but you can really feel it working. Make sure to keep your core engaged and your glutes squeezed for maximum effect. I usually do this one in the morning to wake everything up. It's a nice way to start the day, and hopefully, it's helping me get rid of that stubborn belly fat!

5. Cobra Pose

The Cobra Pose, or Bhujangasana, is a great one for strengthening your back and core. I remember the first time I tried it, I could barely lift myself off the ground! It takes some practice, but it's worth it. It's supposed to be really good for your spine and can help with posture too. Plus, it feels pretty good to stretch out your chest and shoulders after sitting at a desk all day.

Here's a quick rundown of how to do it:

Lie face down on the floor with your hands under your shoulders.
Press your hips and thighs firmly into the floor.
Slowly lift your chest off the ground, keeping your lower ribs on the floor.
Hold the pose for a few breaths, then slowly lower yourself back down.

Make sure you're not straining your lower back. If you feel any pain, ease up on the pose. It's better to do it gently and correctly than to push yourself too hard and risk injury.

I've found that doing this pose regularly has really helped with my back pain. It's not a miracle cure, but it definitely makes a difference. Plus, it's a nice way to start or end a yoga session. Give it a try and see how it feels for you!

6. Downward Dog Pose

Okay, so Downward Dog. Everyone knows this one, right? It's like the yoga pose that everyone associates with yoga. But don't let its popularity fool you; it's actually a really great pose for working your core and, yes, potentially helping to burn some belly fat. I mean, it's not magic, but it's a solid part of the equation.

Here's the thing: it's not just about getting into the shape. It's about engaging the right muscles. Think about pulling your belly button towards your spine. That's where the core work comes in. And don't forget to breathe! Deep, even breaths make a huge difference. I always find that when I focus on my breath, I can hold the pose longer and get more out of it. It's also a great way to boost metabolism.

Here's how I usually do it:

Start on your hands and knees, making sure your hands are shoulder-width apart and your knees are hip-width apart.
Tuck your toes and lift your hips up and back, forming an inverted V-shape. Try to get your heels as close to the ground as possible, but don't worry if they don't touch.
Engage your core by pulling your belly button towards your spine. Keep your arms and legs straight, but don't lock your knees. Relax your head and neck.
Hold the pose for 30 seconds to a minute, breathing deeply. Repeat several times.

I remember when I first started doing Downward Dog, I could barely hold it for 10 seconds. My arms were shaking, and I felt like I was going to collapse. But I kept practicing, and now I can hold it for a minute or more without any problem. It just goes to show that with a little bit of effort, you can improve your strength and flexibility.

It's also a great pose for stretching your hamstrings and calves, which is a nice bonus. Plus, it can help to relieve stress and calm your mind. So, yeah, Downward Dog is definitely one of my go-to poses for a reason.

7. Triangle Pose

The Triangle Pose, or Trikonasana, is another great one for working those side abdominal muscles. It's not just about burning fat, though; it also helps with flexibility and balance. I remember the first time I tried this pose, I could barely touch my shin, let alone the floor! It takes practice, but it's worth it.

Here's the thing: you really feel the stretch in your obliques when you do this one right. Plus, it's supposed to be good for digestion, which is always a plus.

Just remember to listen to your body. Don't push yourself too far, especially if you're new to yoga. It's better to do it correctly and gradually increase the stretch than to risk an injury.

To do it:

Stand with your feet wide apart.
Turn one foot out 90 degrees and the other slightly inward.
Reach to the side, keeping your back straight, and try to touch your shin or the floor.
Extend your other arm towards the ceiling.
Hold for a few breaths and repeat on the other side. Focus on keeping your body in one plane.

8. Chair Pose

Okay, so the Chair Pose. It looks easier than it is, trust me. You're basically squatting without a chair, which sounds simple, but holding it? That's where the belly fat burning magic happens. It's a great way to engage your core and leg muscles, which helps torch calories. I remember the first time I tried it, I could barely hold it for 10 seconds. Now, I can manage a whole minute (sometimes!).

Here's the thing, though. It's not just about holding the pose. It's about doing it right. Keep your back straight, your core engaged, and breathe. Don't let your knees go past your toes. And listen to your body. If you need to come out of it, come out of it. No shame in that game. You can also try chair yoga to help with weight loss.

I've found that doing Chair Pose in front of a mirror helps me maintain proper form. It's easy to let your back round or your knees drift, and seeing yourself helps you correct those mistakes. Plus, it's a good reminder of how far you've come as you get stronger.

Here's a little breakdown:

Engages multiple muscle groups
Improves balance
Boosts metabolism
Can be modified for different fitness levels

It's a pose that keeps on giving, really. Give it a try, and see how it works for you. You might be surprised at how effective it is.

9. Seated Forward Bend

Okay, so the Seated Forward Bend. I'll be honest, when I first started doing this, I could barely touch my toes. Now? Still can't, but I'm closer! It's all about the journey, right? This pose is great because it stretches your whole back side, from your head to your heels. It's also supposed to be good for your digestion, which, let's be real, we could all use a little help with.

Here's the deal: you sit with your legs straight out in front of you. Then, you reach for your toes. If you can't reach them, no biggie. Just reach as far as you can without straining. The goal is to feel a nice stretch in your hamstrings and lower back. Hold it for like, 30 seconds, and breathe. Don't forget to breathe! It makes a huge difference. I like to do this one after a workout to cool down, or even just when I'm feeling a little stiff from sitting at my desk all day. It's a good one to add to your routine, trust me. Plus, it's super easy to do anywhere. You don't need any fancy equipment or anything. Just you, your legs, and a little bit of flexibility (or lack thereof!).

I find that doing this pose regularly really helps with my lower back pain. It's not a miracle cure or anything, but it definitely makes a difference. I try to do it every day, even if it's just for a few minutes. It's a nice way to unwind and stretch out after a long day.

Here's a quick breakdown:

Sit with legs extended.
Reach towards your toes.
Hold for 30 seconds, breathing deeply.

And if you're looking for a way to boost your metabolism, chair yoga poses like this one can help!

10. Cat-Cow Stretch and more

Okay, so we've covered some pretty intense poses. Let's wind down a bit, shall we? The Cat-Cow stretch is amazing for spinal mobility and can actually help reduce stress. I usually do this one in the morning to wake up my body. It's super gentle but effective.

Here's how I usually do it:

Start on your hands and knees, making sure your weight is evenly distributed.
As you inhale, drop your belly towards the floor, arch your back, and lift your head and tailbone (Cow Pose).
As you exhale, round your spine towards the ceiling, tuck your tailbone, and drop your head (Cat Pose).
Repeat this for about 5-10 breaths, moving slowly and mindfully.

It's not just about the movement, though. Focus on your breath and how it feels in your body. I find it really helps me center myself.

But wait, there's more! Yoga isn't just about poses. It's about a whole lifestyle. Think about incorporating some of these other elements into your routine:

Mindfulness: Take a few minutes each day to just sit and breathe. No phone, no distractions, just you and your thoughts.
Nutrition: Eating well is key. Try to incorporate more whole foods into your diet and cut back on processed stuff. Effective exercise is also important.
Sleep: Aim for 7-8 hours of quality sleep each night. It makes a huge difference in how you feel.

I've found that making small changes over time is way more sustainable than trying to overhaul everything at once. Start with one thing, like adding the Cat-Cow stretch to your morning routine, and then build from there. You might be surprised at how much of a difference it makes!

And remember, yoga is a journey, not a destination. Be patient with yourself, listen to your body, and have fun!

Wrapping It Up

So, there you have it. Yoga might be off the grid on Instagram, but that doesn’t mean you can’t still work on that belly fat. The three poses we talked about can really help if you give them a shot. Just remember, results take time, and 72 hours is a bit of a stretch, but hey, every little bit counts, right? Keep at it, stay consistent, and you might just see some changes. And who knows, maybe you’ll find a new favorite pose along the way. Happy practicing!

Frequently Asked Questions

Can yoga really help reduce belly fat in just 72 hours?

While yoga can help tone your body and improve overall fitness, significant fat loss usually takes longer than 72 hours. However, some poses can kickstart your metabolism.

Is it safe to practice these poses every day?

Yes, most people can safely practice these poses daily. Just make sure to listen to your body and take breaks if needed.

Do I need to be flexible to do these poses?

No, you don’t need to be super flexible. Start at your own level and gradually improve your flexibility over time.

How long should I hold each pose?

Aim to hold each pose for about 30 seconds to 1 minute. You can increase the time as you get more comfortable.

Can beginners do these yoga poses?

Absolutely! These poses are suitable for beginners, but it’s a good idea to learn the correct form to avoid injury.

What should I wear while doing yoga?

Wear comfortable clothes that allow you to move freely. Yoga pants or shorts and a fitted top are great choices.

Do I need any special equipment?

You don’t need much equipment. A yoga mat is helpful, but you can also practice on a soft surface like carpet.

How often should I practice yoga for the best results?

For the best results, try to practice yoga at least 3 to 5 times a week. Consistency is key!

Post:

Title: Yoga Banned on Instagram: 3 Poses That Burn Belly Fat in 72 Hours (Tibetan Study)
Author: Ainoa Falco
Published: April 22, 2025
Tags: Yoga for belly fat, Tibetan yoga, rapid fat loss, yoga censorship, abdominal toning

External Sources:

Yoga Poses for Belly Fat Reduction – eMediHealth
This article discusses how regular yoga practice can aid in stress relief, boost metabolism, and promote overall weight loss, including the reduction of belly fat. It highlights specific poses like the Chair Pose (Utkatasana) that target abdominal muscles.
Top 5 Yoga Asanas to Burn Belly Fat – Bajaj Allianz
This source outlines five effective yoga poses, such as Bhujangasana (Cobra Pose) and Dhanurasana (Bow Pose), which specifically target belly fat and can be easily integrated into daily routines.
Yoga Poses to Help You Lose Belly Fat – HealthifyMe
This article emphasizes the benefits of certain yoga postures, including Navkasana (Boat Pose), in directly targeting belly fat and building core strength.