While we are wanting to try all kinds of exercises to urge washboard abs, repeatedly rigorous exercising brings with it side effects like back pain and muscle cramps. Here is where eating the proper foods, doing the proper exercises and trying these yoga poses can assist you . Also Read – Cardio yoga: Shed extra kilos with this type of yogaAlso Read – Yoga for weight loss: 5 yoga asanas to urge obviate flabby arms

According to Smt Hansaji Jayadeva Yogendra, Director of The Yoga Institute, ‘Firstly, weight loss isn’t almost wealthy and getting the right figure. it’s about being healthy and fit in order that we will do our duties well and achieve the goals that we’ve set for ourselves. Calculate what proportion weight you’ll lose during a month here. Also Read – 10 reasons to start out your day with Surya Namaskar

To reduce the yoga way, you would like to relax and stop worrying about your body fat. Asanas like Chakrasana the wheel pose, Vakrasana the twisted posture, Yashtikasana the stick pose, Sputa Bhadrasana the lying down butterfly pose, when done regularly, can assist you lose your belly fat. The advantage of yoga is that each one asanas have a mess of advantages . You won t just have a flat stomach but a healthier body and a relaxed mind also . Brisk walking twice each day also can help. Remember to tug your stomach in and let it out at the pace of twice a moment while walking.

Please make sure that while doing the asanas you are doing not press your belly hard because it’s going to cause complications and health conditions like hernia.

Asana #1: Uthkatasana

Also referred to as the chair pose, this asana has you positioned as if you’re sitting on a chair. This asana helps strengthen the muscles of the lower back, exercises the muscles of the spine, hips and chest. Uthkatasana requires concentration and specialise in the muscles getting used therefore this asana is understood to enhance your concentration also .

• Stand straight on your yoga mat together with your hands in namaste ahead of you.
• Now, bend at the knee such your thighs are parallel to the ground as if you’re sitting during 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 during this position for as long as you’ll . Try sinking deeper into the position if you’ll . Remember to breathe normally.
• To get out of the pose, only straighten your knees and convey your handily to your chest.
• Tip: don’t do that pose if you’ve got a knee or back injury. It should be avoided if you suffer from insomnia or bouts of frequent headaches. you’ll practice this asana once you have your periods, but make certain to not put an excessive amount of pressure on your lower back.

Asana #2: Vinyasa flow

Made from a group of yoga asanas, Vinyasa flow is ideal to urge your pulse up, tone your arms, back and, of course, your tummy. Made from three poses parvatasana or downward facing dog, bhujangasana or cobra pose,Kumbhakasana and back to parvatasana. most significantly , of these poses are to be through with a selected specialise in your breath.

• Start this sequence by stepping 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. exhale while you are doing this. Once you’re on the ground , lift your chest off the ground in order that you’re in bhujangasana. Hold this pose for five breaths.
• Now exhale and enter the plank pose. Hold this pose for five breaths
• Go back into the downward facing dog and repeat the whole cycle five time.
• Tip: The vinyasa flow is to be done slowly with attention on the muscles you’re using while doing the exercises. While this will certainly be something that’s tough on your body, confirm that you simply do no overdo it.

Asana #3: Naukasana

Also referred to as the boat pose, this asana may be a good way to tone your abs. It not only strengthens the rear and abdominal muscles but also tones your legs and arms. So if you’re trying to find that complete body workout, this asana is for you.

• Lie down flat on your yoga mat, together with your feet together and your arms beside your body.
• Now inhale and as you exhale lift your chest off the ground . Simultaneously lift your feet off the bottom (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 beat one line.
• You will experience strain on the muscles in your belly as your muscles contract. Hold this pose for five to 10 breaths.
• To get out of this asana, exhale slowly and are available backtrack to the starting position.
• Tip: Avoid doing this asana if you’ve got low vital sign , severe headache, migraine, have a spinal injury, are pregnant or menstruating. you’ll also get a flat belly and rock-hard abs with cross-body abs crunch.

Asana #4: Setubandhasana:

Also referred to 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 related to the neck, arms and palms. This pose also helps keep your vital sign in check , contributes to relaxing the mind, improves digestion, relieves the symptoms of menopause in women reduces respiratory problems. Also, try these 10 yoga poses to stay diabetes in check .

• Lie flat on your yoga mat, together with your feet flat on the ground .
• Now exhale and push up, and off the ground together with your feet.
• Raise your body up such your neck and head are flat on the mat, and therefore the remainder of your body is within the air. you’ll use your hands to down for added support.
• If you’re flexible, you’ll even clasp your fingers slightly below your raised back for that added stretch. The key here isn’t to overexert or hurt yourself while doing this pose.
• Tip: Avoid doing this pose if you’ve got a neck or back injury.

Asana #5: Downward facing dog with knees to nose pulse

This is a variation of the downward facing dog where you pulse your leg (bent at the knee) towards your nose. this is often an excellent asana to melt away the fat from your lower abdomen since those are the muscles get most exercised.

• Get into the downward dog position.
• Now bend your right leg at the knee and convey it forwards towards your nose. exhale as you are doing this.
• Next, place the leg back and repeat the method with the opposite leg.
• Continue this exercise for ten cycles or more.

Asana #6: Plank

Kumbhakasana also referred to as the plank asana is that the simplest yet best pose in yoga. It strengthens and tones your arms, shoulders, back, buttocks, thighs and to not mention your abs. With all the main target on your core, this asana is right for runners and is that the best asana to urge rock hard abs.

• Lie flat on your tummy on the ground or your yoga mat.
• Place your palms next to your face and bend your feet in order that the toes are pushing off the bottom .
• Push off your hands and lift your buttock into the air.
• Your legs should be flat on the ground as far as possible, and your neck should be loose. this is often referred to as the downward dog or adho mukha svanasana.
• Once here, inhale and lower your torso in order that your arms are perpendicular to the ground , and your shoulders and chest are directly over your arms. Remember to stay your fingers from flaring out and keep them approximate . you ought to feel your stomach muscles tighten. Hold this pose for as long as you’ll .
• To get out of this pose, exhale and gently lower your body to the ground (just such as you would begin of a push up). you’ll end this pose by either doing bhujangasana or just roll to your side and push off your hands to the sitting position.
• Tip: If you’ve got back or shoulder injuries or have high vital sign avoid doing this pose. Here are 6 diet tips to lose belly fat.

Asana #7: Side plank

A variation to the normal 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 rear of the legs.

• Assume the position for the plank pose then as you inhale stack your right foot on the sting of the proper foot.
• Now use your left and lift your body up such it positioned sideways. confirm your left is directly below your left shoulder to make sure your body has the utmost support.
• The edge of your left foot should be your only support aside from your left .
• Now slowly move your right up such it’s perpendicular to your body.
• Hold this position for five to 10 breaths
• To return to the starting position, return to the plank pose.

Asana #8: Veerbhadrasana 1

Also referred to 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 exposes your chest so you’ll breathe better. Moreover, this is often a superb pose to melt away the fat from your belly.

• Stand on your yoga mat together 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 in order 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 offer you that extra support.
• Exhale, straighten your arms and lift your body up and faraway from your bent knee. Stretch your arms upwards and slowly tilt your torso backwards so your back forms and arch.
• Stay during this pose for as long as you are feeling comfortable and breathe normally.
• To get out of this pose exhale and straighten your right knee. Now push off your right leg and are available back to your original position. you’ll use your hands to support you. don’t leap out of this pose; you would possibly injure your back or legs. Repeat this aasana for the opposite leg also .
• Tip: If you’ve got high vital sign , shoulder, knee or back trouble, please perform this pose under the guidance of a trained teacher.

Asana #9: Veerbhadrasana2

Also referred to as warrior pose 2, this is often an aasana may be a continuation of the veerbhadrasana I. it’s great to strengthen the muscles in your back, thighs, abdomen and core helping you get a flat belly in no time.

• Follow an equivalent steps as Veerbhadrasana I, but rather than raising your hands above your head twist your torso, so you face sideways and lift your hands to either side (so your fingers are extended and are parallel to your extended right and left leg).
• Now, turn your head, so your eyes face within the same direction as your right .
• Repeat this posture for the opposite leg also .
• Tip: If you suffer from diarrhea or high vital sign don’t do that pose.

Asana #10: Veerbhadrasana 3

Another variation of the primary two poses, the warrior 3 pose is great to strengthen the muscles of the ankles and legs, improve balance and concentration and tones your shoulders and back. But the foremost beneficial a part of this asana is that it helps tone the muscles of your belly helping you get obviate that stubborn belly fat.

• Get into the warrior 1 position.
• Now, while extending your upper body forward and straightening your front leg, lift your other leg off the ground .
• Bend your body forward at the waist while extending your hand forwards.
• Hold this position for about five breaths then slowly get out of the asana by going back to the warrior one pose.
• Tip: you would possibly lose balance while doing this asana initially. But don t hand over and keep at it, eventually, your sense of balance will improve, and you’ll be ready to do the pose flawlessly.