10 Yoga Poses to Try for a Flat Stomach

There are many yoga poses which one can try for a flat stomach.

TADASANA YOGA (mountain posture) for flat stomach

Tadasana yoga is an ideal standing posture. Tadasana Yoga (mountain posture) is a perfect starting posture. It improves the circulation of blood, thus ensuring that your body will be ready for the following poses.

How to practice Tadasana :

  1. Stand up straight with your feet closed, your heels slightly apart, and the big toe of your feet in contact.
  2. Keep your spine straight with your hands stretched on both sides of your hips and your palms facing the body.
  3. Stretch your arms forward and put your palms facing each other.
  4. Take a deep breath and straighten your spine.
  5. Fold your hands, lift your head, stretch your body as much as possible.
  6. Try lifting your heels and standing on your toes, directing your eyes to the ceiling.
  7. If you can’t stand on your toes, you can keep your feet straight on the ground, while looking at the ceiling.
  8. Breathe normally, and hold your posture for 20-30 seconds.
  9. Breathe in deeply, and while exhaling, slowly relax and lower your feet back to the floor.
  10. Repeat asana movement 10 times, increasing the number gradually. Relax for 10 seconds before performing the next repetition.
Tadasana

Variant of Tadasana

The posture of the mountain has variations in the arm position. You can stretch your arms upwards, parallel to each other, and perpendicular to the floor.

Benefit of Tadasana

  • Improve your posture
  • Tighten the belly and buttocks
  • Strengthen thighs, knees, and ankles
  • Relieves sciatica (pain that affects the back, hips, and outer face of the leg)

Precaution

People with low blood pressure, insomnia and headaches should not take this position.

PADAHASTASANA YOGA (posture o bend) to lose weight

Padahastasana posture (posture to bend) the abdomen is completely compressed when bending forward, leading to the burning of excess fat. Thus, it will help reduce belly fat.

How to practice Padahastasana :

  1. Stand like the original Tadasana posture, hands on both sides of the body, legs folded
  2. Keep the spine straight.
  3. Take a deep breath, lift your hand.
  4. When breathing out, lean forward, so your body is parallel to the floor.
  5. Breathe in, then exhale, and bend forward completely.
  6. Try to touch your hands on the floor, with your palms straightening on the floor, and don’t bend your
    7.knees. Beginners can try touching the toes or ankles.
  7. Hold your breath evenly, bend your abdomen, and hold this position for 60 to 90 seconds.
  8. Exhale, release your toes, and lift your body to return to the original Tadasana posture.
  9. Repeat 10 times, rest about 10 seconds between iterations.

Variant of Padahastasana

Padahastasana has variations when holding the toes, placing hands below the feet, or simply keeping your ankles or lower legs.

Benefit of Padahastasana

  • Improve digestion, help abdominal muscles firm
  • Enhances flexibility for wrist joints
  • Reduces mental and physical fatigue

Precaution

Before implementing Padahastasana, you need to master Uttanasana, which is a simpler forward bending posture. Also, people with spinal disc disorder do not perform this position.

PASCHIMOTT ANASANA Pose for the slim body

This is one of the basic postures of Hatha Yoga, and it stimulates the central region, the abdominal muscles. It also helps stretch your hamstrings, thighs, and hips. It is an idea for people who are prone to digestive disorders.

How to practice Paschimott Anasana

  1. Sitting on the floor like Sukahasana or Padmasana posture.
  2. Keep your spine straight and stretch your legs forward. Your feet must point to the ceiling.
  3. Inhale deeply, extend your arms over your head without bending your elbows. The gaze follows the movement of the hand. Stretch your spine to the maximum.
  4. Exhale and bend towards your thighs. Lower your hands and try to touch your toes. The headrest on the knee. For beginners, try touching the ankle or thigh.
  5. When you touch your toes, hold them and try to pull back until you feel the tendon stretching completely.
  6. Inhale, hold your abdominal muscles, and try to hold your position for 60 to 90 seconds. Gradually, increase your posture for five minutes, or if possible longer.
  7. Exhale, pull your body straight up, release your hands to grip your toes, returning to the posture of Sukhasana or Padmasana.
    8.Repeat 10 times when you first practice, then increase it to 25 or more times.
Paschimott Anasana

Variant of Paschimott Anasana

Newcomers may be able to try Ardha Paschimottanasana. This process is the same, as stated above. The only change is that you only have to stretch one leg.

Benefit of Paschimott Anasana

  • Reduce stress
  • Help reduce belly fat
  • Balance your menstrual cycle

Precaution

People with spinal disc disorders or new abdominal surgery are not trained. Even asthma and diarrhea must avoid these postures.

PAVANAMUKTASANA (steaming posture) to reduce body weight

This asana posture helps alleviate various stomach problems, including indigestion and constipation. Your knees put pressure on your abdomen, keeping this posture for about a minute will help stimulate fat burning in your abdomen.

How to do Pavanamuktasana

  1. Lie down with your supine position (face facing up), place your arm next to your body and legs stretched out, your heels touching each other.
  2. Bend your knees.
  3. Take a deep breath, and as you exhale, step by step bend your knees toward your chest, your thighs apply pressure on your abdomen. Keep your knees fixed by putting your hands under your thighs.
  4. Inhale, and when you exhale, raise your head, your chin touches your knees.
  5. Hold your posture for about 60 to 90 seconds, while taking deep breaths.
  6. Exhale slowly, and release your knees while lowering your head to the floor. Pulling both hands to the sides of the body, the palms are facing the floor.
  7. Relax in Shavasana posture.
  8. Repeat asana movements 7-10 times, relaxing for about 15 seconds between iterations.
PAVANAMUKTASANA

Variant of Pavanamuktasana

New yoga practitioners can practice poses with one leg.

Benefit of Pavanamuktasana

  • Strengthen the back and abdomen muscles
  • Helps digestion better and releases dark poison
  • Tighten muscles in legs and arms

Precautions

Pregnant women, people with spinal problems, or people with blood pressure and heart problems are not allowed to do this posture.

NAUKASANA (boat posture) for a flat stomach

This is one of the most sought-after yoga poses to help your abdomen become thinner when you practice regularly. Keeping your posture for more than a minute will help tone your abdominal muscles and create a balanced posture.

How to do Naukasana

  1. Lie on your back on a yoga mat, your legs stretched out, your toes facing the ceiling, and your palms facing the ground, on both sides of your body.
  2. Deep breath. When breathing out, lift your body (head, chest, and legs).
  3. Raise your arm to form a straight line parallel to your leg.
  4. Fingers straighten like toes. Eyes towards the toes.
  5. When you hold this position, you should feel your stomach muscles tighten.
  6. Breathe evenly, keeping your posture for 30-60 seconds.
  7. Inhale, and then exhale deeply, slowly relax and return to your supine position.
  8. Repeat this asana position five times at the beginning of the practice, then increase it to 30 times. Relax for 15 seconds after each workout.

Variant of Naukasana

You can also do Naukasana with your fist as if you are holding a boat’s paddle.

Benefit of Naukasana

  • Strengthen the abdominal muscles and help eliminate belly fat
  • Improve digestive organs
  • Strengthen arms, thighs, and shoulders

Precautions

People who have problems with blood pressure, heart disease, or diarrhea, headaches, insomnia are not trained. Also, pregnant and menstrual women should not practice this posture.

USTRASANA (camel posture) to reduce belly fat

This Ustrasana posture is the opposite of the Naukasana posture. Backward stretching movements, hands touching the ankles in this position will help tone the abdominal muscles.

How to Ustrasana :

  1. Sitting in the Japanese posture (Vajrasana).
  2. Gradually, lifting the body from the knee-like knees, body weight was pushed to the knees.
  3. The knee creates a straight line perpendicular to the ground.
  4. Exhale, and bend your back. Put your hands behind your body, and try to keep your ankles, one by one.
  5. Tilt your head to the back and pull the person back, until you feel the tension in your abdomen.
  6. Hold the position for about 20 to 30 seconds, do it for 60 seconds, breathe evenly.
  7. Breathe out and slowly relax.
  8. Return to Vajrasana posture.
  9. Repeat the exercise five times at the beginning of the practice, then increase it to 30 times.
  10. Relax for 15 seconds after each workout.
USTRASANA (camel posture)

Variant of Ustrasana

After you’re done with Ushtrasana, instead of returning to Vajrasana, slowly lower your head back and stay the same. Only practice this posture after you’ve mastered Ushtrasana.

Benefit of Ustrasana

  • Strengthens muscles
  • Improve posture
  • Dispel fatigue, discomfort during menstruation, and mild back pain

Precaution

People with heart, lower back or neck injuries, and high blood pressure should not take this position. Or have migraines and insomnia should not practice.

UTTANPADASANA (foot-lifting posture)

This position eliminates your lower abdomen fat as well as your hips and thighs. It is also one of the most effective and effective ways to remove excess fat accumulated around the waist and hips during pregnancy.

How to do Uttanpadasana

  1. Lie on your back on the carpet, your legs stretched out, and your heels touch each other. Holding hands on either side of the body, the palm of the hand is facing the ground.
  2. Do not move the hand from the original position. Breathe normally.
  3. Stretch your body to the fullest extent possible, without hurting your back.
  4. Take a deep breath, lift your feet off the floor, creating a 45-degree angle to the floor.
  5. Hold your posture for 15 to 30 seconds, breathing normally. Slowly increase, hold the position for more than 60 seconds.
  6. Exhale, and lift your legs at a 90-degree angle to the floor. Breathe normally, keep your posture for 30 seconds.
  7. Take a deep breath, step by step, bring your foot back to its original position – supine position.
  8. Repeat this asana 10 times when you first practice, then increase it up to 30 times.
  9. Relax for 15 seconds after each repetition.
UTTANPADASANA (foot-lifting posture)

Variant of Uttanpadasana

In the posture of Urdhva Prasarita Padasana, instead of keeping your feet straight and close, separate them.

Benefit of Uttanpadasana

  • Treatment of related gastric diseases such as acidity and constipation
  • Cure back pain
  • Improve the function of reproductive organs
  • Improve blood circulation

Precaution

People with muscle tension and recovering from a spinal injury must avoid this posture.

MARJARIASANA (cat posture)

Muscular contractions in the abdominal muscles while holding this position will dispel fat, and therefore, reduce the size of the abdomen. This position is also beneficial in enhancing the flexibility of the spine.

How to do Marjariasana

  1. Sitting in Vajrasana posture.
  2. Breathe evenly, lifting your body so that your body is parallel to the floor so that your body presses on your knees and palms.
  3. While the knee is placed under the hip, the right palm goes under the shoulder facing the floor. Keep your head straight. Slightly separates the knee so that the body force is spread evenly.
  4. Take a deep breath, lift your head while pushing your back, so the body forms a concave structure.
  5. Expand the abdomen as much as possible to maximize air intake.
  6. Keep breathing, maintain that position for about 15 to 30 seconds.
  7. Exhale and lower your head, while bending your back. Hold your buttocks and your abdomen until you see the muscles hunt again. The head should be placed between the hands.
  8. Breathe deeply, hold your posture for about 15 to 30 seconds, then increase it to 60-90 seconds.
  9. Exhale and slowly return to Vajrayana’s posture. Relax for 15 seconds.
  10. Repeat this asana 10 times when you first practice, then increase it up to 30 times.
  11. Relax for 15 seconds after each repetition. The MARJARIASANA is one of the best yoga asanas to reduce the belly fat.
MARJARIASANA (cat posture)

Variant of Marjariasana

Begin by leaning on your knees and palms. Inhale, and when you do so, form a concave structure. When you exhale, instead of bowing your head, turn left, eyes facing the left hip. Repeat on the other side, keeping the remaining positions of the steps as above.

Benefit of Marjariasana

  • Improve the spine
  • Help correct your posture
  • Reduces muscle tension in the lower back

Precaution

If you are suffering from a head injury, make sure you keep your head in line with your body when you do this posture.

BHUJANGASANA (cobra posture)

Let your abdomen be as tight as possible with this yoga posture. Regular exercise helps in strengthening muscles, and therefore, Bhujangasana is one of the best poses to relieve back pain.

How to do Bhujangasana

  1. Lie on your stomach on the carpet (with your chest facing down), your feet slightly off, and your toes touching the floor.
  2. Keep your hands on either side of your body, your palms facing the floor.
  3. Place your palm under your shoulder.
  4. Take a deep breath, slowly lift your chest and head off the floor, your gaze fixed on the ceiling.
  5. Hold that position for 15 to 30 seconds, while breathing evenly.
  6. Take a deep breath and try to lift your body from the waist up, bending back as much as possible. However, make sure you don’t hurt your back in the process.
  7. Hold your posture for 30 to 60 seconds, breathing evenly.
  8. Exhale and slowly lower your body – chest, neck, and forehead – return to your prone position. Stretch your arms slowly forward.
  9. Repeat 10 times at the beginning of practice, gradually increasing up to 30 times.
  10. Relax for 15 seconds after each repetition.
BHUJANGASANA

Variant of Bhujangasana

After creating the cobra posture, you turn your head to the left and try your eyes towards the left heel. And repeat the same posture on the other side as well.

Benefit of Bhujangasana

  • Hunting abdominal muscles
  • Improve flexibility of the middle back and upper back
  • Strengthen shoulders and back
  • Reduce stress and fatigue

Attention

Backbends only reach when you see your stomach, thighs, and back. Relax when you feel a slight backache while bending. With this case, you can carry out the Bhujangasana Ardha.
Besides, pregnant women and people with back injuries and carpal tunnel syndrome should not perform this position.

DHANURASANA (bow position)

This posture helps firm your abdominal muscles. Along with helping to tone the abdomen, back, thighs, arms, as well as the chest, this posture also helps improve your posture.

How to do Dhanurasana

  1. Lie on your stomach on the carpet, with your legs closed together, placing your hands on either side of your body and your palms facing down on the floor.
  2. Breathe deeply, bend your knees upwards.
  3. Lift your head and bend backward.
  4. Pull your hand back and try to hold your ankle with your hand.
  5. Support your body weight by belly. Inhale deeply, try to lift your knees higher.
  6. Hold your posture for 15 to 30 seconds, then increase it to 60-90 seconds. Breathe evenly while holding the pose.
  7. Exhale and slowly relax, stretch your body.
  8. Repeat the movement 10 times in the beginning, then gradually increase to 30 times.
  9. Relax for 15 seconds after each repetition.

Variant of Dhanurasana

The variant is called Parsva Dhanurasana. After you reach the Dhanurasana posture, shrug your right shoulder to the floor, and roll over to the right. Hold for about 20 seconds, before rolling back to the original position. Repeat the same to the left.

If you are beginning to practice, rolling to the side can make it difficult for you. Then move to the side without keeping your ankle. Parsva Dhanurasana helps massage your abs.

Benefit of Dhanurasana

  • Improve posture
  • Stretch your muscles and make it strong
  • Stimulates neck and abdominal muscles

Precaution

People with high blood pressure, hernia, lower back pain, or neck injury should not practice this posture. Pregnant women or women in the menstrual cycle also do not perform.

Read More about: