10 yoga poses for a flat tummyPavitra 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 don’t 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 won’t 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 doesn’t 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 1Also 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 don’t 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 BodyStrengthen your core with these key poses.

PUBLISHED: MAY 21, 2014inShare

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 FatNITHYA SHRIKANT ON JULY 16, 2014Erroneous 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):

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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):

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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):

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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):

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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):

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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):

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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):

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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):

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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):

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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):

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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):

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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.