10 Yoga Pose Routine For A Flat Tummy You MUST Try

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routine for a flat tummy you MUST try
10 yoga pose routine for a flat tummy you MUST try

Here are 10 yoga asanas that can help you get a flat belly.
Pavitra Sampath (http://www.thehealthsite.com/author/pavitra-sampath/)
| Updated: March 16, 2016 1:00 pm
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Tags: Yoga for flat belly (http://www.thehealthsite.com/topics/yoga-for-flat-belly/) Yoga for weight loss
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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 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 ChoosehasLanguage
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Stand straight on your yoga mat with your hands in namaste in front of you. hsi ite /po hsi
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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 (http://www.thehealthsite.com/topics
/downward-facing-dog/),bhujangasana or cobra pose (http://www.thehealthsite.com
/diseases-conditions/know-your-yoga-pose-bhujangasana/), Kumbhakasana
(http://www.thehealthsite.com/fitness/get-a-flat-belly-with-the-kumbhakasana-
or-the-plank-pose/)and back to parvatasana. Most importantly, all these poses are
to be done with a specific focus on your breath.
(http://www.thehealthsite.com/wp-content/uploads/2015/07/Vinyasa-flow.jpg)
Steps
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 inbhujangasana .
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 (http://www.thehealthsite.com/photo-
while doing the exercises.
(http:/ While this can certainly be something that is tough on your gallery/body-mind-soul-eating-yogurt-
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body, make sure that you do no overdo it. dahi-before-exams-8-awesome-
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Asana #3:Naukasana Choose Language Search e.g. weight loss tips
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hsi ite /po hsi
Lie down flat on your yoga mat, with your feet together and your arms beside your body.
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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 abswith cross-body abs crunch. (http://www.thehealthsite.com
/fitness/get-a-flat-belly-and-rock-hard-abs-with-the-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 pose (http://www.thehealthsite.com
/.../10-yoga-poses-to-keep-diabetes-under-control/)s to keep diabetes under
control.
(http://www.thehealthsite.com/wp-content/uploads/2015/07/Setubandhasana.jpg)
Steps
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.
(http://www.thehealthsite.com/photo-
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Asana #5: Downward facing dog with knees to nose pulse dahi-before-exams-8-awesome-
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
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Steps m m 27 m
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Get into the downward dog position.
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Now bend your right leg at the knee and bring it forwards towards your nose. Breathe out as
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hsi ite /po hsi
Next, place the leg back and repeat the process with the other leg.
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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.
(http://www.thehealthsite.com/wp-content/uploads/2015/07/Plank-pose1.jpg)
Steps
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 (http://www.thehealthsite.com/fitness/6-diet-tips-to-
lose-belly-fat/)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. (http://www.thehealthsite.com/photo-
gallery/body-mind-soul-eating-yogurt-
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Steps
Assume the position for the plank pose and then as you inhale stack your right foot on the
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Hold this position for five to ten breaths ehe eal 14 ehe
To return to the starting position, go back to the plank pose. alt thS 7 alt
Asana #8:Veerbhadrasana 1 hsi ite /po hsi
te) 4U) sts) te/)
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.
(http://www.thehealthsite.com/wp-content/uploads/2015/07/Virabhadrasana-I.jpg)
Steps
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.
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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
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fingers are extended and are parallel to your extended right and left leg).
Now, turn your head, so your eyes ad%20Health%20Rela
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Repeat this posture for the other leg as well.
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Another variation of the first two poses, the warrior 3 pose is great to strengthen the ook itte 74 est.
muscles of the ankles and legs, improve balance and concentration and tones your
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shoulders and back. But the most beneficial part of this asana is that it helps tone
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the muscles of your belly helping you get rid of that stubborn belly fat.
ehe eal 14 ehe
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(http://www.thehealthsite.com/wp-content/uploads/2015/07/Virabhadrasana-
III.jpg)
Steps
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 dont 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: March 16, 2016 10:45 am | Updated:March 16, 2016 1:00 pm
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Asana #6: Plank

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