Switch to हिंदी

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

Health, Fitness, Beauty & Diet | Pregnancy & Parenting | Diseases & Home Remedies | TheHealthSite.com

हिंदी
  • Health A-Z
  • Coronavirus
  • Diseases
    • Diseases A-Z
  • Diet & Fitness
    • Weight Management
    • Exercise & Body Building
    • Diet & Recipes
    • Yoga
  • News
  • Pregnancy
    • Conceiving
    • Infertility
    • Labour & Delivery
    • Pregnancy week-by-week
    • Breastfeeding
    • Baby Names
  • Child Care
    • New Born Care
    • Child Health
  • Beauty
    • Skin
    • Hair
    • Grooming
  • Galleries
    • Health
    • Fitness
    • Grooming
  • Videos
Home / Fitness / Makara Adho Mukha Svanasana — a yoga asana for a flat tummy

Makara Adho Mukha Svanasana — a yoga asana for a flat tummy

Want a flat tummy and toned buttocks? Try this yoga pose.

By: Pavitra Sampath   | | Updated: March 10, 2015 5:16 pm
Tags: Dolphin plank pose  Yoga for weight loss  

Plank poseIf you have been suffering from back pain, want a flat tummy or simply a ore toned butt, makara adho mukha svanasana or the dolphin plank pose is just what you need. It not only helps stretch out your shoulders and hamstrings, but also strengthens your wrists, arms and legs while relieving you of fatigue and back ache. Incidentally, this yoga posture also helps prevent osteoporosis. Also Read - 10 reasons to start your day with Surya Namaskar

Steps to do this pose: Also Read - International Yoga Day - 13 weight loss Yoga poses that work!



  • Assume the plank position or  Kumbhakasana
  • Now while exhaling, bend your arms at the elbows
  • Lower your buttocks so that they are parallel to the floor and your entire body is in one straight line.
  • Make sure your head is not tilting downwards or upwards and is in line with your spine.

Tip: avoid doing this pose if you have lower back pain, high blood pressure or a neck injury. Also Read - Rujuta Diwekar attempts 3-level plank challenge: Lose weight with this workout

You may also like to read:

  • 12 yoga poses for weight loss
  • 10 yoga poses to keep diabetes under control (gallery)
  • 4 yoga poses to beat menstrual pain that really work
  • Yoga asanas to beat hair loss
  • Want glowing skin? Forget expensive creams and try yoga
  • Control premature ejaculation with yoga
  • Naked yoga – does it have any real health benefits?
  • Keep your face fit with face yoga
  • Try these yoga poses to improve digestion
  • 7 yoga tips for a happy pregnancy

Know your yoga asana

  • A yoga asana for instant relief from backaches – marjariasana or cat stretch
  • Yoga pose for a stronger orgasm – dhanurasana
  • Yoga asana for thighs, belly fat and buttocks
  • Anulom-vilom pranayam – beat diabetes, heart disease and high cholesterol with this yoga asana
  • Halasana – beat bad posture and backaches with this yoga asana
  • Know your yoga asana – Veerbhadrasana
  • Know your yoga asana – Vrkshasana
  • Adho Mukho Svanasana – strengthen your upper body and calm your mind with thisasana
  • Know your yoga asana – Sarvangasana
  • Know your yoga pose – Padmasana

For more articles on yoga, visit our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

Published : May 8, 2014 1:07 pm | Updated:March 10, 2015 5:16 pm
Read Disclaimer

6 yoga asanas to relieve joint pain

6 yoga asanas to relieve joint pain

Why we can’t just eat one potato chip

Why we can’t just eat one potato chip

Please Wait. Article Loading ....
Coronavirus Updates

Coronavirus Updates

Tips to catch the symptoms of COVID-19 and stay protected against this deadly virus

  • How long does it take to recover from COVID-19?
  • Super effective tips that will help you lose weight during COVID-19 lockdown
  • Add these 5 foods to your diet to regulate your blood sugar levels during the COVID-19 lockdown
  • False negatives in COVID-19 test results are dangerously common: Know why
  • Arthritis patients too may suffer severe COVID-19 complications

Health Calculators

BMI Calculator
bmi Calculator
Ideal Body Weight
ideal body weight
Daily Calorie Intake
Daily calorie intake
Calories Burned
calories burned

Related Stories

10 reasons to start your day with Surya Namaskar

10 reasons to start your day with Surya Namaskar

International Yoga Day - 13 weight loss Yoga poses that work!

International Yoga Day - 13 weight loss Yoga poses that work!

Rujuta Diwekar attempts 3-level plank challenge: Lose weight with this workout

Rujuta Diwekar attempts 3-level plank challenge: Lose weight with this workout

Weight loss: Best yoga asanas to burn off your extra kilos

Weight loss: Best yoga asanas to burn off your extra kilos

Want to stay fit this summer? Try these 6 yoga apps

Want to stay fit this summer? Try these 6 yoga apps

Health News in Hindi

2021 से पहले नहीं आ सकती है कोविड-19 वैक्सीन, स्वास्थ्य मंत्रालय ने दिया नया बयान

अब चीन में मंडरा रहा है ‘ब्यूबोनिक प्लेग’ का खतरा, जानिए कितना घातक है यह रोग

बच्चों में बड़ों से अलग दिखते हैं निमोनिया के लक्षण, वायरल फीवर समझने की न करें भूल

भारत रूस को पीछे छोड़कर बना तीसरा सबसे अधिक कोरोना प्रभावित देश, 1 दिन में 24 हजार से अधिक नए मामले दर्ज, 7 लाख के करीब केस

लॉकडाउन में एंग्जाइटी का शिकार हुई बॉलीवुड की ये टॉप एक्ट्रेस, ऐसे पाया खुद पर कंट्रोल
Read All

Recent Posts

  • New swine flu discovered in China not an immediate threat: Experts
  • Suspected case of bubonic plague identified in China: What you don’t know about this infection
  • Want to lose some weight? Add oat and rye bran to your diet
  • Which homemade face mask works best against the novel coronavirus? Here’s the verdict
  • Mumbai on orange alert for heavy rainfall: Beware, typhoid-causing germs may be lurking on your fruits, vegetables

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com
+91 – 22 – 6697 1234
Landline Phone number 91 – 22 – 2490 0302.

ZEE ENTERTAINMENT ENTERPRISES LTD, 18th floor, A-Wing, Marathon Futurex, N. M. Joshi Marg, Lower Parel, Mumbai, Maharashtra 400013.

Useful Links

  • Weight Loss
  • Keto Diet Tips
  • Quick Weight Loss Tips
  • Power Yoga
  • Yoga and Diet Tips
  • Yoga Surya Namaskar
  • Weight Loss Yoga Poses
  • Quick Diabetic Diet Recipes
  • Diabetes Diet Tips
  • Clove Oil Beauty Benefits
  • To Loss Belly Fat
  • Symptoms of vitamin B12 deficiency
  • Cancer
  • Symptoms of Chikungunya
  • Symptoms of Dengue
  • Hepatitis b
  • Diabetes
  • Type 2 diabetes
  • Arthritis
  • Swine Flu
  • Back Pain
  • Slipped Disc
  • Teeth Sensitive
  • Breast Cancer
  • EBOL Virus
  • Dengue
  • Malaria
  • International Yoga Day
  • Symptoms of Vitamin B12
  • Acne
  • Vitamin D Deficiency
  • Quit Smoking
  • Celebrity Fitness
  • Flat Abs
  • Apple Cider Vinegar

We respect your privacy

  • Disclaimer
  • Privacy Policy
  • Contact Us
  • Author Profiles

Copyright © 2020 Zee Entertainment Enterprises Limited. All rights reserved.