6 Yoga Poses for Flat belly
Flat tummy, flat stomach, six-pack abs, and Greek body has to be the most desirable search words on Google. And why not? Every one of us wants to look best because eventually, that's what makes us feel good about ourselves. But I want you to look at this approach from the perspective of health and not in terms of beauty standards. I am not endorsing any kind of ideal body type because all that matters; is a healthy body. And for a healthy body, not only a clean diet but an appropriate workout routine plays a part too.
A healthy body also means you are not sliding towards the borderline of obesity. According to the Mayo Clinic, obesity is a complex disease, in which your body stores an excessive amount of fat. How about looking at your belly fat as totally additional and unnecessary deposits which your body is accumulating in this specific region. Having a flat belly is actually a positive desire to get rid of these extra fat deposits, and actually, this will free your body from the harmful toxins too.
If the thought of crunches giving you a cringe, you need not worry. If you seriously want to have a little less pooch, there, sure, are other effective methods too, and yoga is one of them. Stop thinking about this amazing workout only in the context of mind relaxation exercises because trust me, yoga has much more to offer. In this blog, I am going to talk about how yoga is a dynamic method to tone and strengthen your abdominal and core muscles. Isn’t it just great that with regular yoga sessions, you’ll be able to reap multiple benefits: relaxed mind, enhanced flexibility, and toned muscles. No doubt, yoga is one of the most famous workouts out there with millions of people making it a part of their lives.
Let’s get started with the 6 most basic yoga poses for a flat belly, which I am sure will be in everyone’s capacity to do.
Plank is hype in the fitness industry and seems like it is everyone's favorite exercise. Want the most effective exercise for a flat stomach and belly, get into the plank position right away. Plank will tone your core, help in building abs as well as working on your legs, arms and back. See how it engages multiple muscles groups?
Spread your yoga mat and get into all four position such that your knees should be stacked under your hips, and wrists under shoulders. Extend your body, keep your core tight and engaged, and keep your back straight. Do not let your back stoop or lift your hip bones too much. Stay in this position from 30 seconds to 1 minute. If you are feeling a burn in your core region, you are doing it the way it should be done.
Don’t get carried away with the name of this pose, but it may not be as relaxing as a boat ride. But once you’ll see the results on your tummy, this might end up in your all-time favorite yoga pose. Sit on your yoga mat, and bend your knees and feet flat on the surface of the mat. Lift your feet off the mat while keeping the knees bent and your torso straight. This will be half boat yoga pose. Now you straighten up the bent knees so that your torso and legs make a V-shape. Keep your spine straight, and your arms should be parallel to the mat with palms facing each other. In this pose, you'll be pulling your ribs away from the core, which will lift your collarbones and chest – all while balancing the posture on your hips. This is a full-boat pose. Stay in this pose for at least five to ten cycles of breath.
With Navasana, you’ll build strong abdominal muscles that can help support your lower back.
Source: Yoga Journal
3- Side Plank- Vasisthasana
Struggling with a muffin top? You don't need to panic if the situation has gone a little out of control because the side plank is there to rescue you. This yoga posture efficiently targets your core, and an additional perk is that it will reduce the obnoxious muffin top by targeting the oblique. Do not perform this on the floor because it will stress your arms and feet. For this pose, lie on your side, straighten your legs with your feet stacked on each other. Your right elbow should be under your right shoulder, and with a deep inhale, lift your right arm straight up and hips above from the ground level. Exhale, brace your core and make sure that you are supporting your body weight with your elbow and feet. Your body should be in a straight line from your head towards your ankles. Hold this position from minimum 15 seconds to a maximum 1 minute. Repeat the same position on your left side too.
Working both sides of your body separately, will help identify any weakness in your joints and muscle, which will help you address it before it becomes a chronic issue.
4- Camel- Ustrasana
One of the reasons to work on mid-section is to give it a good stretch every now and then. It actually is a very accessible pose, even for beginners. You'll experience full spinal extension without having to support your body weight with your arms. Camel is a much more flexible pose than the full-wheel. By using the yoga props, you'll have more options to position your arms. The stretch you'll feel from this stretch will feel amazing, especially after all the challenging poses you might have been practicing. Kneel on the yoga mat, and raise your hip over the toes. Lean back, keep your head neutral or bend backward, and stretch your arms to gently reach your ankles. If it feels a bit more intense, you can use yoga blocks to the outside of the ankles to rest your hands on them. Hold this position for 30-60 seconds and release by dropping your head towards your chest and hands on your hips.
5- Tree - Vrksasana
Balancing a posture is central to achieving whatever it is you aim from the workout. It encourages us to draw the energy towards the mid-portion of the body to stabilize it. This stability may fluctuate every day, but it is vital to stay alert through the wobbles. According to Yoga Journal, a tree pose strengthens your core and legs while opening the hips and stretching the inner thighs and groin muscles.
To perform this yoga pose, stand on the yoga mat and keep the weight of your body equally distributed throughout your body. Now lift your left foot off from the mat and shift your weight on the right foot. By bending your left knee, place the sole of your left foot on the inner side of the right thigh. Try to keep your gaze on something still in front of you to keep yourself focused. Hold this pose for 5-10 breaths, then let go and do the same with the other side.
6- Downward Facing Dog - Adho Mukha Svanasana
Though one of the famous yoga poses, it has been widely underestimated by many, regarding its ability to sculpt the core region. As in this pose, your back muscles stretch fully, the core engages to support the shape of your body. If you have just started a yoga practice, it might come across as one of the first poses to start with. This is a traditional stretching pose that strengthens your arms and legs while increasing the strength of abdominal muscles. If you incorporate this pose in your weekly yoga practice, it is assumed that it may help in relieving chronic back pain.
Be careful if there is an existing wrist or shoulder injury; high blood pressure or headache should modify with support for the head (bolster or blankets); late-term pregnancy.
Source: Yoga Journal
Get yourself comfy on the yoga mat and come to a tabletop position such that your arms are stretched forward and your toes tucked inside. Straighten your legs, hang your head slightly inward-facing your core, keep the hips high, and sink your heels firmly on the mat. Hold this position for 5-10 breath cycles. Now bend the knees and retrieve to your hands and knee position.
Yoga is, undoubtedly, one of the famous workout routine that is being practiced by millions of people around the globe. From mental well-being to enhanced flexibility, yoga has much to offer to all yogis. Though mostly seen from the lenses of mental stability, yoga now has acclaimed for its benefits in toning your body as well. If you are not really into pumping the iron, it's easy to switch to yoga to get a perfectly flat belly, and toned muscles. To start your practice with the poses I discussed for a flat belly, you need to roll away your yoga mat, which you can get at a reasonable price from the Xn8 Sports. Just so you know, a reasonable price does not mean a compromise on the quality of the product. With Xn8 Sports, you can rest assure that every penny spent will be worth it. Also, you can get your hands on other yoga accessories such as yoga blocks without looking for them from other online places.