Stress is one of the most overlooked reasons behind stubborn belly fat. When stress levels stay high, the body releases more cortisol. This hormone directly encourages fat storage around the abdomen. Restorative yoga works differently from fast-paced workouts. It slows the nervous system, calms the mind, and gently signals the body that it is safe to release stored stress and tension. Over time, this balance can help reduce cortisol and support healthy fat loss around the waist.
Below are seven restorative yoga poses that focus on deep relaxation, breath awareness, and hormonal balance. These poses are easy, slow, and suitable even if you feel exhausted or overwhelmed.
Why Restorative Yoga Helps Reduce Cortisol
Restorative yoga turns on the parasympathetic nervous system which is the rest and digest mode of your body. When your body remains in this state your cortisol production slowly goes down. Deep breathing along with supported poses brings down your heart rate and relaxes your muscles while improving your digestion. This change in hormones is important for reducing belly fat that comes from stress.
Reclining Bound Angle Pose
This pose opens the hips & chest in a gentle way while helping you release emotions. Sit down and bring the soles of your feet together so your knees fall outward. Lie back and put support under your spine & head. Put one hand on your belly & the other on your chest. Stay in this position for five to ten minutes and breathe slowly. This pose helps calm anxiety & reduces tension that builds up in the lower abdomen.
Legs Up the Wall Pose
Legs up the wall is one of the best poses for stress relief and hormone balance. Lie on your back and extend your legs upward against a wall. Rest your arms by your sides with palms facing up. This gentle inversion improves circulation, relaxes the lower back, and reduces nervous system fatigue. Staying here for ten minutes can significantly lower cortisol levels after a long day.
Supported Child’s Pose
Child’s pose is deeply grounding and soothing. Kneel on the mat and fold forward, allowing your torso to rest on a bolster or folded blanket. Turn your head to one side and relax your arms forward or alongside your body. This pose soothes the adrenal glands and encourages slow breathing into the belly, which helps melt abdominal tension.
Supported Bridge Pose
This pose gently stimulates the thyroid and adrenal glands without causing strain. Start by lying on your back and bending your knees. Place a block or cushion under your hips for support. Let your belly and chest relax as you take deep breaths. The supported bridge position helps balance your hormones & releases tension in your lower back and abdomen. These areas often hold stress in the body.
Supine Spinal Twist
Gentle twists help your body remove toxins and make your mind feel peaceful. Start by lying flat on your back and pulling your knees up toward your chest. Then let both knees fall to one side while you keep your shoulders flat and relaxed on the floor. You can put a cushion underneath your knees if you need extra support. Stay in this position for a few minutes before switching to the other side. This stretching position gently massages the organs in your digestive system and helps release tension that builds up in your stomach area.
Seated Forward Fold With Support
Forward folds naturally quiet the nervous system. Sit with your legs extended and gently fold forward, resting your torso on a bolster or pillow. Let your spine soften instead of forcing flexibility. This pose encourages introspection, slows mental chatter, and reduces cortisol by promoting deep, steady breathing.
Savasana With Belly Breathing
Savasana may look simple, but it is one of the most powerful restorative poses. Lie flat on your back with a bolster under your knees. Place one hand on your belly and breathe slowly into it. Focus on making each exhale longer than your inhale. This breathing pattern directly signals the body to relax and lowers cortisol production over time.
How Often Should You Practice These Poses
Regular practice is more important than how hard you work. Doing restorative yoga three to five times each week works best when you do it in the evening or before going to sleep. Just twenty minutes of practice can help reduce your stress & release tension in your belly.
