10 yoga pose routine for a flat tummy you MUST try

By Pavitra Sampath | Updated:Wed, March 16, 2016 1:00pm

Here are 10 yoga asanas that can help you get a flat belly.

While we are eager to try all sorts of exercises to get washboard abs, many times rigorous exercising brings with it side effects like back pain and muscle cramps. Here is where eating the right foods, doing the right exercises and trying these yoga poses 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. Calculate how much weight you can lose in a month here.

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 posture, 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 stomach 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 the asanas you do not press your belly hard because it may lead to complications and health conditions like hernia.

Asana #1: Uthkatasana

Also known as the chair pose, this asana 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.


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.

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 a specific focus on your breath.


Tip: The vinyasa flow is to be done slowly with a 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.


Tip: Avoid doing this asana if you have low blood pressure, severe headache, migraine, have a spinal injury, are pregnant or menstruating. You can also 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, contributes to relaxing the mind, improves digestion, relieves the symptoms of menopause in women reduces respiratory problems. Also, try these 10 yoga poses to keep diabetes under control.


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.


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 ideal for runners and is the best asana to get rock hard abs.



Tip: If you have back or shoulder injuries or have high blood pressure avoid doing this pose. Here are 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.


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.


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.


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.


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.

Image source: Shutterstock Images, Getty Images



Published:Wed, March 16, 2016 10:45am | Updated:Wed, March 16, 2016 1:00pm


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