10 yoga poses for a flat tummy

Pavitra Sampath Apr 24, 2014 at 05:33 pm

Belly fat is usually something we all struggle with working out for hours
at the gym, going on various diets and everything else under the sun just
dont seem to work. Here is where yoga can help you. According to Smt
Hansaji Jayadeva Yogendra, Director of The Yoga Institute, Firstly,
weight loss is not just about looking good and getting the perfect figure. It
is about being healthy and fit so that we can do our duties well and
achieve the goals that we have set for ourselves.
To lose weight the yoga way, you need to relax and stop worrying about
your body fat. Asanas like Chakrasana the wheel pose,Vakrasana the
twisted pose, Yashtikasana the stick pose, Sputa Bhadrasana the lying
down butterfly pose when done regularly can help you lose your belly fat.
The advantage of yoga is that all asanas have a multitude of benefits. You
wont just have a flat belly but a healthier body and a relaxed mind as well.
Brisk walking twice a day can also help. Remember to pull your stomach
in and let it out at the pace of twice a minute while walking.
Please ensure that while doing theasanas you do not press your stomach
hard because it may lead to complications and health conditions like
hernia. Fitness requires determination, discipline and resolve. It doesnt
demand that you dislike your body and get worked up. The underlying idea
is to be more aware of our body, recognize the weak areas and strengthen
them. So, enjoy the process of getting fit and let that beautiful smile
spread across your face. Here are 10 yoga asanas that are sure to help
you get a flat belly in no time.

Asana #1:Uthkatasana:
Also known as the chair pose this aasana literally has you positioned as if
you are sitting on a chair. This asana helps strengthen the muscles of the
lower back, exercises the muscles of the spine, hips and chest.
Uthkatasana requires concentration and focus on the muscles being used
therefore this asana is known to improve your concentration as well. And,
if you want to simply melt away belly fat, tone your thighs and get shapely
buttocks, this asana is for you. Read about yoga asanas for weight loss.
Steps to do this pose:

Stand straight on your yoga mat with your hands in namaste in front
of you.

Now, bend at the knee such that your thighs are parallel to the floor
as if you are sitting on a chair.

Next, raise your hands above your head (you can keep your hands
together or separate) .

Bend your torso slightly forward and breathe. Stay in this position for
as long as you can. Try sinking deeper into the position if you can.
Remember to breathe normally.

To get out of the pose, simply straighten your knees and bring your
hands down to your chest.
Tip: Do not do this pose if you have a knee or back injury. It should be
avoided if you suffer from insomnia or bouts of frequent headaches. You
can practice this asana when you have your periods, but be sure not to put
too much pressure on your lower back. Read about yoga poses to beat
insomnia and menstrual cramps.

Asana #2: Vinyasa flow:

Made up of a set of yoga asanas, Vinyasa flow is perfect to get your heart
rate up, tone your arms, back and of course your tummy. Made up of three
poses parvatasana or downward facing dog ,bhujangasana or cobra
pose, Kumbhakasana and back to parvatasana. Most importantly, all these
poses are to be done with specific focus on your breath.
Steps to do this pose:

Start this sequence by getting into the downward dog asana.

Breathe normally and hold this pose for five breaths.

Now lower your body using your arms to lower your upper body.
Breathe out while you do this. Once you are on the floor, lift your chest
off the floor so that you are in bhujangasana. Hold this pose for five
breaths.

Now breathe out and go into the plank pose. Hold this pose for five
breaths

Go back into the downward facing dog and repeat the entire cycle
five time.
Tip: The vinyasa flow is to be done slowly with focus on the muscles you
are using while doing the exercises. While this can certainly be something
that is tough on your body, make sure that you do no overdo it.

Asana #3: Naukasana:

Also known as the boat pose this asana is a great way to tone your abs. it
not only strengthens the back and abdominal muscles but also tones your
legs and arms. So if you are looking for that complete body workout, this
asana is for you.
Steps to do this pose:

Lie down flat on your yoga mat, with your feet together and your
arms besides your body.

Now breathe in and as you exhale lift your chest off the floor.
Simultaneously lift your feet off the ground (to a ten degree angle).
Keep your arms straight and keep your fingers outstretched towards
your toes.

Make sure your eyes, finger and toes are all in one line.

You will experience stain on the muscles within your belly as your
muscles contract. Hold this pose for five to ten breaths.

To get out of this asana, exhale slowly and come back down to the
starting position.
Tip: Avoid doing this asana if you have low blood pressure, severe
headache, migraine, have a spinal injury, are pregnant or menstruating.
Read get a flat belly and rock-hard abs with cross-body abs crunch.

Asana #4: Setubandhasana:

Also known as the bridge pose, this asana works exclusively on your spine
and hip joints. It also helps relieve pain, stiffness and discomfort in these
regions and helps resolve any disorders associated with the neck, arms
and palms. This pose also helps keep your blood pressure under control,
helps to relax the mind, improves digestion, relieves the symptoms of
menopause in women relieves respiratory problems. (Read: Top 10 yoga
poses to keep diabetes under control)
Steps to do this pose:

Lie flat on your yoga mat, with your feet flat on the floor.

Now exhale and push up, and off the floor with your feet.

Raise your body up such that your neck and head are flat on the mat
and the rest of your body is in the air. You can use your hands to push
down for added support.

If you are flexible you can even clasp your fingers just below your
raised back for that added stretch. The key here is to not overexert or
hurt yourself while doing this pose.
Tip: Avoid doing this pose if you have a neck or back injury.

Asana #5: Downward facing dog

with knees to nose pulse:
This is a variation of the downward facing dog where you pulse your leg
(bent at the knee) towards your nose. This is a great asana to melt away
the fat from your lower abdomen since those are the muscles get most
exercised.
Steps to do this pose:

Get into the downward dog position.

Now bend your right leg at the knee and bring it forwards towards
your nose. Breathe out as you do this.

Next, place the leg back and repeat the process with the other leg.

Continue this exercise for ten cycles or more.

Asana #6: Plank:

Kumbhakasana also known as the plank asana is the simplest yet most
effective pose in yoga. It strengthens and tones your arms, shoulders,
back, buttocks, thighs and not to mention your abs. With all the focus on
your core, this asana is great for runners and is the best aasana to get
rock hard abs.
Steps to do this pose:

Lie flat on your tummy on the floor or your yoga mat.

Place your palms next to your face and bend your feet so that the
toes are pushing off the ground.

Push off your hands and raise your buttock into the air.

Your legs should be flat on the floor as far as possible and your neck
should be loose. This is known as the downward dog or adho mukha
svanasana.

Once here, inhale and lower your torso so that your arms are
perpendicular to the floor and your shoulders and chest are directly
over your arms. Remember to keep your fingers from flaring out and
keep them close together. You should feel your stomach muscles
tighten. Hold this pose for as long as you can.

To get out of this pose, exhale and gently lower your body to the
floor (just like you would come out of a push up). You can end this pose
by either doing bhujangasana or simply roll to your side and push off
your hands to the sitting position.
Tip: If you have back or shoulder injuries or have high blood pressure
avoid doing this pose. You may also want to read 6 diet tips to lose belly
fat.

Asana #7: Side plank:

A variation to the traditional plank asana, the side plank is great to
strengthen the muscles of the arms, belly and legs. It also strengthens the
wrists and stretches the muscles at the back of the legs.
Steps to do this pose:

Assume the position for the plank pose and then as you inhale stack
your right foot on the edge of the right foot.

Now use your left hand and raise your body up such that it
positioned sideways. Make sure your left hand is directly below your
left shoulder to ensure your body has the maximum support.

The edge of your left foot should be your only support apart from
your left hand.

Now slowly move your right hand up such that it is perpendicular to

your body.

Hold this position for five to ten breaths

To return to the starting position, go back to the plank pose.

Asana #8:Veerbhadrasana 1
Also known as the Warrior 1 pose, this aasana stretches your back,
strengthens your thighs, buttock and tummy. It also helps in making you
more focused. It opens up your chest so you can breathe better. Moreover,
this is an excellent pose to melt away the fat from your belly.
Steps to do this pose:

Stand on your yoga mat with your feet together and hands by your
side.

Now extend your right leg forward and keep your left leg extended
backwards.

Gently bend your right knee so that you get into the lunge position.

Next, twist your torso to face your bent right leg. Slightly turn your
left foot sideways (about 400-600) to give you that extra support.

Exhale, straighten your arms and raise your body up and away from
your bent knee. Stretch your arms upwards and slowly tilt your torso
backwards so your back forms and arch.

Stay in this pose for as long as you feel comfortable and breathe
normally.

To get out of this pose exhale and straighten your right knee. Now
push off your right leg and come back to your original position. You can
use your hands to support you. Do not rush out of this pose; you might
injure your back or legs. Repeat this aasana for the other leg as well.
Tip: If you have high blood pressure, shoulder, knee or back trouble,
please perform this pose under the guidance of a trained teacher.

Asana #9:Veerbhadrasana2:
Also known as warrior pose 2, this is an aasana is a continuation of the
veerbhadrasana I. It is great to strengthen the muscles in your back,
thighs, abdomen and core helping you get a flat belly in no time.
Steps to do this pose:

Follow the same steps as Veerbhadrasana I, but instead of raising

your hands above your head twist your torso so you face sideways and
raise your hands to either side (so your fingers are extended and are
parallel to your extended right and left leg).

Now, turn your head so your eyes are facing in the same direction as
your right hand.

Repeat this posture for the other leg as well.

Tip: If you suffer from diarrhea or high blood pressure do not do this pose.

Asana #10: Veerbhadrasana 3:

Another variation of the first two poses, the warrior 3 pose is great to
strengthen the muscles of the ankles and legs, improve balance and
concentration and tones your shoulders and back. But the most beneficial
part of this asana is that it helps tone the muscles of your belly helping
you get rid of that stubborn belly fat.
Steps to do this pose:

Get into the warrior 1 position.

Now, while extending your upper body forward and straightening

your front leg, lift your other leg off the floor.

Bend your body forward at the waist while extending your hand
forwards.

Hold this position for about five breaths and then slowly get out of
the asana by going back into the warrior 1 pose.
Tip: you might lose balance while doing this asana initially. But dont give
up and keep at it , eventually your sense of balance will improve and you
will be able to do the pose flawlessly.

15 Minute Workout: Get a Flat-Belly Yoga Body

Strengthen your core with these key poses.
PUBLISHED: MAY 21, 2014
inShare

BETH BISCHOFF

A regular yoga practice can prep your tummy for bikini season faster than banging out a million
crunches.
In general, yoga is full of core-strengthening moves, but these stomach toners take top honors.
They challenge your balance and stability and force your obliques, hip flexors, and even glutes to
team up, helping you sculpt a seriously strong (and sexy) midsection.
Perform the following moves as a "flow" to raise your heart rate and torch more calories each
session. Begin with Plank to Side Plank on your left side, then flow directly into Chaturanga to
Plank before returning to Side Plank on your right side. Repeat the sequence, then lower to
Forearm Plank. Rest on your knees for 30 seconds, then come into Boat into Half Boat. Repeat
the entire sequence three times.

MOVE 1Plank

to Side Plank

BETH BISCHOFF

Position your hands under your shoulders, arms straight and legs extended behind you, feet hip-width apart. This is
Plank (a). Bring your left palm to the center of the mat and roll onto the outer edge of your left foot. Stack your right
foot on top of your left. Extend your right arm up and hold for eight breaths (b). Return to Plank.

MOVE 2Chaturanga

to Plank

BETH BISCHOFF

From Plank (a), bend your elbows 90 degrees, keeping your upper arms close to your body and lowering your
shoulders to elbow height. Your upper back should be broad and the tips of your shoulder blades should be drawn
down your back (b). Return to Plank.

MOVE 3Forearm

Plank

BETH BISCHOFF

Place your forearms on the floor shoulder-width apart, elbows directly under your shoulders. Make sure your toes are
curled under, your legs are extended straight behind you, and your feet are hip-width apart. Your body should form a
straight line from head to heels. Brace your abs and hold for one minute.

MOVE 4Boat

Into Half Boat

BETH BISCHOFF

Sit upright on the floor, then lean back, extending your arms straight in front of you and lifting your legs together off
the floor. This is Boat (a). Hold for three breaths, then lower your back and legs toward the floor without letting them
touch it. This is Half Boat (b). Hold for three breaths; return to Boat. Repeat 10 times.

Top 12 Yoga Asanas To Reduce Belly Fat

NITHYA SHRIKANT ON JULY 16, 2014

Erroneous lifestyle, indulgence in junk, lack of exercises, and above all unpredictably
high stress levels all these give rise to a flabby tummy. The wider your abdomen, the
higher the level of risk is. And, there are no shortcuts to get rid of the abdominal fat.
Proper diet combined with a good fitness routine can definitely help you reduce this fat
to a greater level. Yoga not only helps in lessening the abdominal fat, but also allows
you to control your body and mind like never before thus, thwarting the risks associated
with a wider abdomen.

Yoga Asanas To Reduce Belly Fat

Take a short walk through these ten best yoga asanas to reduce belly fat and become
smarter.

1. Warm up with Tadasana (Mountain Pose):

Images: Shutterstock

Tadasana makes an ideal warm up pose. It improves the circulation of blood, thereby
ensuring that your body is ready for the poses in store.

Stand with your feet flat, heels slightly spread out and big toes in contact with
each other. Keep the spine erect, with hands on either side of your body, palms
facing your body.

Stretch your hands to the front and join the palms.

Inhaling deeply, stretch your spine. Raising your folded hands up above your
head, stretch as much as you can.

Try lifting your ankle and standing on your toes, with eyes facing the ceiling. If
you cannot stand on your toes, you can keep your feet flat on the ground while
your eyes face the ceiling.

Breathe normally and hold the pose for 20 to 30 seconds.

Inhale deeply and while exhaling, slowly relax and bring your feet back to the
floor.
Repeat the pose 10 times, increasing the count gradually. Relax for 10 seconds before
you attempt the next repetition. The picture given above is a variation for the beginners.
The yoga poses for a flatter tummy:

2. Surya Namaskar (Sun Salutation):

Images: Shutterstock

Surya Namaskar essentially, is a confluence of twelve yoga positions, each of which

has a major impact on the entire body. The forward and backward bends allow
stretches, while deep breathing performed during the act helps in detoxification.
Practice Surya Namaskar daily in the morning facing the sun for reaping the maximum
benefits.
The picture given above gives you a comprehensive and vivid view of how one needs to
perform this energetic yoga pose.
Start off slowly, with five rounds, increasing the counts gradually over time. Make sure
that you keep a bottle of water with you. Take a sip after each repetition and relax for 15
seconds between repetitions so that you are not worn out.
[ Read: Ramdev Yoga for Pregnant Women ]

3. Padahastasana (Standing Forward Bend):

Images: Shutterstock

The abdomen gets completely compressed while bending forward that leads to burning
of fat. Thus, the compression helps in toning down the tummy. This yoga asana to
reduce belly fat can be practiced as follows:

Stand in Tadasana with your hands on either side of the body while feet rest
together, heels touching each other.

Keep your spine erect.

Inhaling deeply, lift your hand upwards.

As you exhale, bend forward in such a way that your body is parallel to the floor.

Inhale and then exhaling, bend forward completely, body falling away from the
hips.

Try to touch the floor, with palms straight on the floor, without bending your
knees. Beginners can try touching the toes or just ankles to start with, working your
way to the floor.

Holding your breath, tuck your tummy in, and hold the position for 60 to 90
seconds.

Exhaling, leave your toes, and lift your body to come back to Tadasana.
Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.

4. Paschimottanasana (Seated Forward Bend):

Images: Shutterstock

This is one of the basic poses of Hatha Yoga and stimulates your solar plexus center.
Along with acting as a tummy toning pose, the forward bend also offers an admirable
level of stretch to the hamstrings, thighs as well as hips. It is also ideal for those who
are prone to digestive disorders.

Sit on the floor in Sukahasana or Padmasana.

Keep your spine erect, and stretch your legs out to your front. Your feet should
point to the ceiling.

Inhaling deeply, stretch your hands above your head, without bending your
elbows. Your gaze should follow your hands. Stretch your spine to the maximum.

Exhaling, bend from your thighs forward. Bring your hands down and try to touch
your toes. Your head should rest on your knees. Beginners can try touching their
ankles or just thighs as a starter.

Once you touch your toes, hold them and try pulling them backward till you
experience the stretch on your hamstrings.

Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds
initially. Slowly, increase the time of holding the position for 5 minutes or if possible,
more.

Exhaling, bring your body upward, relieving your toes from your fingers to come
back to the Sukhasana or Padmasana.
Repeat the asana 10 times to begin with, working up to 25 times or more.
[ Read: Ramdev Yoga for Thyroid ]
Variation:

Those who are new to the pose can try Ardha Paschimottanasana. The process is the
same as outlined above. The only variation is that you have to stretch out only one leg
at a time.

5. Pavanamuktasana (Wind Relieving Pose):

Images: Shutterstock

This asana helps in alleviating assorted gastric problems, including indigestion and
constipation. Since your knees exert pressure on your tummy, holding the position for
more than a minute helps in triggering the burning of fat in the region.

Lie down in supine position with arms beside your body and feet stretched out,
heels touching each other.

Bend your knees.

Take in a deep breath and as you exhale, gradually bring the bent knees towards
your chest, with thighs applying pressure on the abdomen. Hold the knees properly
in place by clasping your hands underneath the thighs.

Inhale again and as you exhale, lift your head allowing your chin to touch your
knees.

Hold the position for 60 to 90 seconds, while breathing deeply.

Exhale slowly, and release your knees while allowing your head to rest on the
floor. Bring your hands onto either side of your body, palms facing the ground.

Relax in Savasana.
Repeat the pose 7 to 10 times, leaving a 15-second interval between repetitions.
Variation:
Those who are new to yoga can practice the pose with a single leg. Repeat the above
outlined procedure with a single leg.

6. Naukasana (Boat Pose):

Images: Shutterstock

This is one of the most sought after yoga postures that guarantee you a flatter belly
when practiced regularly. While holding the posture for more than a minute helps in
contracting the abdominal muscles, the posture when done in a boat-like movement
helps in toning your abs.

Lie down on the yoga mat in supine position, legs stretched out, toes facing the
ceiling, and palms resting on either side of your body facing the ground.

Inhale deeply. As you exhale, lift your body from the ground head, chest, and
legs.

Stretch out your arms so that they form a parallel line with your legs.

Your fingers should be in the same line as the toes. Gaze towards the toes.

As you hold the position, you should feel the abdominal muscles contracting.

Breathing normally, hold the posture for 30 to 60 seconds to start with.

Inhale and exhaling deeply, slowly relax and come back to supine position.
Repeat this pose for 5 times to begin with, working up to 30 times gradually. Relax for
15 seconds after each repetition.
[ Read: Satyananda Yoga Nidra ]

7. Ushtrasana (Camel Pose):

Images: Shutterstock

This is normally done to counter the Naukasana. The backward stretch that you
experience as you touch your ankles in this pose helps in toning the abdominal
muscles. The tension experienced by your belly muscles during Naukasana will now be
released, at the same time enjoying a good stretch.

Sit in Vajrasana.
Slowly, lift your body up from your knees in such a way that you are now sitting
with your whole body weight supported by your knees.

Your heels should make a perpendicular line with the ground.

Inhale and exhaling deeply, arch your back. Bring your hands behind your body
and try to hold your ankles, one by one.

Tilt your head behind and stretch backwards until you experience a stretch in
your belly.

Hold the posture for 20 to 30 seconds to begin with, working your way to 60
seconds, breathing normally.

Exhale and slowly relax.

Come back to Vajrasana.

Repeat this pose for 5 times to begin with, working up to 30 times gradually. Relax for
15 seconds after each repetition.

8. Uttanpadasana (Raised Foot Pose):

Images: Shutterstock

This pose helps in getting rid of the fat from your lower abdominal region as well as
hips, and thighs. This pose is one of the most efficient and effective ways to eliminate
the flab that gets accumulated around your waist and hips during pregnancy.

Lie down on the mat with your back on the floor, legs stretched out and heels
touching each other. Keep your hands on either side of your body, palms facing the
ground.

Inhale deeply and exhaling slowly, tilt your back while bringing your head
backwards so that it touches the floor.

Do not move your hands from their initial position. Breathe normally.

Stretch to the maximum possible level, without hurting your back.

Taking a deep inhalation, raise your legs from the floor, making a 45-degree
angle with the floor.

Hold the pose for a period of 15 to 30 seconds, breathing normally. Slowly

workout to hold the posture for more than 60 seconds.

Take a deep exhalation and lift your legs so that it makes a 90-degree angle with
the floor. Breathing normally, hold the posture for 30 seconds.

Inhaling deeply, bring your legs back gradually to initial position the supine
position.
Repeat this pose for 10 times to begin with, working up to 30 times gradually. Relax for
15 seconds after each repetition.

9. Marjariasana (Cow Cat Pose or Cat Pose):

Images: Shutterstock

The forceful contraction experienced in the abdominal muscles while holding the
posture helps in melting the fat and thus, reducing the belly size. This pose is also
beneficial to enhance the flexibility of the spine.

Sit in Vajrasana.
Breathing normally, arise from the position and allow your body to come parallel
to the floor in such a way that your body rests on your knees and palms.

While knees should be placed beneath your hips, palms go under your shoulders
facing the floor. Keep the head straight. Space out the knees slightly so that your
weight is spread out evenly.

Taking a deep inhalation, lift your head while pushing your back down so that
your body resembles a concave structure.

Expand the abdominal region to the maximum possible level so as to suck in as

much air as possible.

Holding the breath, maintain the posture for about 15 to 30 seconds.

Exhale deeply and lower the head, while arching your back upwards. Hold the
buttocks and abdomen firm until you experience the contraction. Your head should
be between your hands.

Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to

90 seconds gradually.

Exhale and slowly come back to Vajrasana. Relax for 15 seconds.

Repeat this pose for 10 times to begin with, working up to 30 times gradually. Relax for
15 seconds after each repetition.This is also one of the best yoga asanas to reduce
belly fat.

[ Read: Exercises To Reduce Belly Fat ]

10. Bhujangasana (Cobra Pose):

Images: Shutterstock

Give your abdomen a good stretch with this yoga asana. The regular practice of this
pose aids in strengthening the back muscles, and hence, is one of the most advised
poses to alleviate post-partum back pain.

Lie down on the mat in prone position, legs slightly spaced out, and toes touching
the floor.

Keep the hands on either side of the body, palms facing the floor.

Bring your palms beneath your shoulders.

Taking a deep inhalation slowly lift your chest and head off the floor, your gaze
fixed on the ceiling. Tuck in your pubis towards your navel, whiling holding your
buttocks firm.

Hold the position for a period of 15 to 30 seconds, while breathing normally.

Take a deep breath and try to lift your body from the waist upward, bending
backward as much as possible. Nevertheless, make sure that you are not hurting
your back in the process.

Hold the posture for 30 to 60 seconds, breathing normally.

Exhale and slowly bring your body down chest, neck, and forehead to return
to the prone position. Stretch your arms slowly to the front.
A word of caution: Bend backward only till you experience the stretch on your
abdomen, thighs, and backs. Please relax even if you experience a slight pain while
stretching. In such cases, you can do just Ardha Bhujangasana.

Repeat this pose for 10 times to begin with, working up to 30 times gradually. Relax for
15 seconds after each repetition.

11. Dhanurasana (Bow Pose):

Images: Shutterstock

This pose does a wonderful job in toning your tummy. Along with offering a good stretch
to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving
your posture.

Lie down in prone position on the mat, legs together while your hands rest on
either side of your body, palms facing the floor.

Taking a deep exhalation bend your knees so that it could touch your buttocks.

Lift your head and bend backward.

Bring your hands backward and try holding your ankles with your hands.

Support your body weight with your abdomen. Taking a deep inhalation, try to lift
your knees higher.

Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds.

Breathe normally while holding the posture.

Exhale and slowly relax, stretching out your body.

Repeat this pose for 10 times to begin with, working up to 30 times gradually. Relax for
15 seconds after each repetition.