Although several forms of training are available today, yoga remains the most reliable and effective method to nourish and tone your body in a holistic sense.
The most sought after asanas are those that help tone and flatten your tummy, of course! Because who doesn’t want a toned stomach that ultimately projects your good health?
With each asana, yoga strives to work deeply on the core and the entire body, the poses mentioned below are some of the easiest, especially for beginners. These will help eliminate several stomach related issues such as constipation, indigestion, and bloating, while strengthening the abdomen.
Here are 7 yoga asanas to help reduce your belly fat.
1. Bhujangasana (cobra pose)
This pose primarily works to strengthen your abdominal muscles and relax your lower back.
How to perform:
- Lie on the floor, face down.
- On the floor, spread your hands, next to your shoulders.
- Stretch your legs back, with the tops of your feet touching the floor, and inhale and lift your upper body slowly.
- Make sure your pubis and toes are in a straight line and touch the floor.
- Hold this position for 25 to 30 seconds.
- On an exhale, release and come back to supine position.
2. Dhanurasana (bow pose)
This pose seems to be easy but can be a challenge for your abs, which will help them strengthen them.
How to perform:
- Lie on the floor with your face down.
- Bend down on your knees and with your hands, hold your feet.
- Inhale and lift your hands and feet, also at the same time, lifting your thighs and chest.
- For up to 30 seconds, hold this pose, gradually increasing to 90 seconds.
- Release with an exhale.
3. Kumbhakasana (The plank)
Surely the most beloved and well-known of the poses, the plank pose is one of the best poses for burning your belly fat and toning your muscles.
How to perform:
- Lie face down on the ground.
- Lift your body on straightened arms
- Balance on your toes
- Face forward or down
- Hold as long as you can, pause, then repeat a few more times. Each day, try to extend the duration of this pose.
4. Naukasana (Pose of the boat)
This is another pose that works on the stomach and front stomach muscles and strengthens your core.
How to perform:
- Lie on the floor facing the ceiling.
- Relax your shoulders by keeping your hands by your side. Keep your legs straight.
- Now slowly lift your hands and legs off the floor, keeping your stomach in and above the floor at all times.
- Reach an angle of 45 degree until your body is V-shaped. For 60 seconds, hold it and practice deep breathing.
5. Ustrasana (camel pose)
It’s a slightly more difficult pose. So make sure you only do this without any back problems.
How to perform:
- Kneel down on the floor with your knees hip-width apart and your thighs straight and perpendicular to the floor.
- On the top of your buttocks place your hands, fingers pointing downwards, and arch your back slightly inward.
- Slowly lean back and with your hands touch and then hold your heels. Straighten the spine but don’t strain your neck.
- Hold this pose for up to a minute.
6. Eka Pada Adho Mukha Svanasana (One Paw Downward Dog Pose)
The downward facing dog pose can help you learn to balance your body and strengthen your abs.
How to perform:
- Get into the downward facing dog pose.
- Straighten one leg and lift it up.
- Lower the straight leg below your abs
- For each leg, repeat this movement 10 times, then rest
7. Vasisthasana (side plank pose)
This one is a variant of the plank, a bit more difficult but just as effective at burning belly fat.
How to perform:
- Perform after the downward facing dog pose
- Switch to your left or right foot
- Tilt your body accordingly to the right or to the left
- Raise the opposite arm in the air
- Hold this pose for 15-30 seconds
- Return to the downward facing dog posture
For best results practice these flat stomach asanas in the morning. Consistency plays a major role in determining the effectiveness of asanas. To avoid monotony, you can choose to do 3-4 different poses if everything is not possible each time. It is very important to be consistent and dedicated to the asana sessions in any case, and to make sure to practice deep breathing during the sessions.
