A flat tummy is everybody’s dream but not everyone can join the gym. Hence, the following article has a solution to your problem that will help you achieve a flat tummy at home.
A popular myth among the world’s population is “Only gym workout can help you get a flat tummy”. Every yoga practitioner or a professional yogi would agree to the fact that it is certainly false. This is because once you have completed the yoga certification course you can see visible transformations in the body physically and mentally. But if enrolling for a yoga certification course isn’t your cup of tea, you may also enrol for yoga studios in your area. You may also start practicing yoga at home. And, to guide you, the following article has 7 yoga poses that are also part of yoga teacher training in India to help you get a flat tummy:
- Vasisthasana (Side plank pose)
Procedure: Start with the Phalakasana (Plank Pose). Shift to either side and tilt your body in the same direction. Lift the arm in the air from the opposite side so that it is aligned with the shoulders. Make sure you hold this pose for at least 30 seconds.
Benefits: Practicing this pose makes stronger arms, legs, abdomen and even the wrist. It also improves the balance of the body, focus, and concentration in the mind.
- ParipurnaNavasana (Boat Pose)
Procedure: Lie with your back on the ground. Now, lift your upper body as well as your legs and form the shape of a boat. Stretch your arms straight forward for the balance. You must hold this pose for at least 60 seconds.
Benefits: This pose strengthens your abdominal muscles, arms, thighs, and even shoulders. It also boosts the health of the digestive system.
- Uttapadasana (Raised foot pose)
Procedure: Lie in the resting pose with arms on both side and heels touching each other. Slowly lift your legs and make sure they are perpendicular to the body. Be in this pose for at least 30 seconds and eventually extend it over 60 seconds.
Benefits: It treats all stomach related issues. It also enhances the functioning of reproductive organs and allows proper blood circulation.
- ArdhaPurvottanasana (Reverse table top pose)
Procedure: For the pose, try to sit on your limbs so that your feet are flat on the ground, knees are bent at right angle and the arms are placed behind your back. Slowly lift your body above the ground so that it brings your head and knees in a line. You need to be in the pose for at least 30 seconds.
Benefits: This pose helps you strengthen the core and release physical stress. It activates the heart chakra that promotes consciousness and creativity.
- Dhanurasana (Bow Pose)
Procedure: While resting on your stomach lift both your hands and feet above the ground. Let your hands hold your corresponding feet. You must hold this pose for at least 30 seconds and extend up to 90 seconds.
Benefits: It stretches and strengthens the back muscles. It also stretches the neck and abdomen cavity and eventually, improves the body posture
- Bhujangasana (Cobra Pose)
Procedure: In the resting pose, take the support of your arms and try to lift your upper body. When you lift your body up, make sure your legs can feel the stretch. Also, keep in mind that your pubis and toes are aligned in a straight line and are in contact with the ground. For best results, try to hold the pose for 30-40 seconds.
Benefits: It enhances the flexibility of the upper and middle body and strengthens the back, shoulders, and abdomen.
- Ustrasana (Camel Pose)
Procedure: Kneel on the mat. Try to arch your back and rotate back your arms and touch your heels with hands. Initially, it may be difficult but try to hold the pose for at least 60 seconds.
Benefits: Apart from the flat stomach, this pose heals menstrual discomfort, muscle fatigue, and backaches. It also stimulates back muscles and corrects the body posture.
If you go to any yoga teacher training in India, whether it is yoga teacher training in Rishikesh or Kerala, Delhi, etc. these poses are a crucial part of the physical routine.