10 yoga pose routine for a flat tummy you MUST try
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.
- 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 in 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, only 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.
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.
- 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 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.
- Lie down flat on your yoga mat, with your feet together and your arms beside 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 strain on the muscles in 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. 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.
- 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 not to 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.
- 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 ideal for runners and is the best asana to get rock hard abs.
- 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. 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.
- 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.
- 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.
- 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.
- 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 one 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.
Image source: Shutterstock Images, Getty Images
Published:Wed, March 16, 2016 10:45am | Updated:Wed, March 16, 2016 1:00pm