We have selected 5 great yoga asanas for a flat stomach:
1: Padahastasana – Standing Forward Bend
The compression helps in toning down the tummy.
How to do the Padahastasana:
- 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.
Asana 2: Setubandhasana – The Bridge Pose
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.
How 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 3: Uthkatasana Chair Pose
This asana is known as “the chair pose” as you are positioned as if you are sitting on a chair.
This is a great asana If you want to get rid of your belly fat and you want to tone your thighs and shape your buttocks. Furthermore this asana helps strengthen the muscles of the lower back, and it exercises the muscles of the spine, hips and chest.
And the chair pose improves your concentration as you need to focus on the muscles being used.
- 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. Try to stay in this position for as long as you can. Remember to breathe normally.
- To get out of the pose, simply straighten your knees and bring your hands down to your chest.
NOTE: Do not do this pose if you have a knee or back injury or if you suffer from insomnia or frequent headaches.
Photo Credit: Chair Pose (Utkatasana) Photographer Chris Andre
Asana 4: Naukasana Boat Pose
How 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.
NOTE: Avoid doing this asana if you have low blood pressure, severe headache, migraine, have a spinal injury or are pregnant
Asana 5: Ushtrasana – Camel Pose
The Camel Bose is a great asana to tone your abs! The backward stretch that you experience when you touch your ankles.
- 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.