14 Beginner Yoga Asanas That Will Give You a Flat Tummy

An erroneous lifestyle, unhealthy eating habits, lack of exercise and high levels of stress – all this creates a flabby tummy. Lack of abdominal strength usually manifests in the form of low back pain and can cause the visceral organs to sink and cause diseases of the pelvic region.

A proper diet, combined with a good exercise routine, can definitely help reduce belly fat to a great extent.

Yoga plays an important role in activating the abdominal muscles and their subsets, allowing them to recover while keeping diseases like acid reflux under control.

Craft Side believes that these 15 yoga asanas can easily become your new favorite training technique.

Best Yoga Asanas For Flat Belly

1. Bhujangasana (Snake Pose)

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How to perform:

  • Lie on your stomach
  • Open arms on the floor
  • Stretch your legs back and slowly lift your upper body.
  • Make sure the pubis and toes form a straight line and touch the floor.
  • Hold this position for 25 to 30 seconds.

2. Ustrasana (Camel Pose)

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How to perform:

  • Kneel on the floor
  • Arch your back
  • Touch and hold your heels with your hands
  • Hold this pose for up to a minute

3. Vasisthasana (Side Plank Pose)

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How to perform:

  • Perform after the downward-facing dog pose
  • Change left or right foot
  • Tilt the body to the right or left side.
  • Raise the opposite arm in the air
  • Hold this pose for 15 to 30 seconds.
  • Back to dog pose looking down

4. Paschimottana (Sitting Forward Bend Posture)

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How to perform:

  • Perform after Sukahasana or Padmasana (recommended)
  • Stretch your body towards your feet while exhaling
  • Embrace your feet with your hands
  • Hold this position for up to a minute

4. Savasana (Corpse Pose)

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How to perform:

This is a relaxing pose that should be done every 30 minutes of your session. Despite its simple appearance, it is believed to be the most difficult pose. To do this correctly, you need to completely relax your body.

5. Parivrtta Parsvakonasana (Rotated Side Angle Pose)

This posture helps strengthen the central abdominal muscles.

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How to perform:

  • Kneel in a prayer position.
  • Stand on one knee and bend at a 90-degree angle
  • Stretch the other leg and balance the toes
  • Tilt your body to the side, you can face it for a better balance
  • Hold this pose for up to 30 seconds

6. Kumbhakasana (Plank Pose)

The plank pose is the most loved by the trainers, as it helps strengthen not only the arms and legs but also the abdominal muscles.

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How to perform:

  • Lie face down
  • Lift your body towards your outstretched arms
  • The balance on the toes
  • Look forward or down
  • Keep as long as you can, pause and repeat several more times. Try to extend the time in this pose every day.

7. Paripurna Navasana (Boat Pose)

The boat’s posture will certainly work your abdominal muscles: it cannot be performed correctly without involving the abs.

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How to perform:

  • Lie on your stomach
  • Stretch and lift your legs
  • Lift your body slowly
  • Extend your arms forming the “sides” of the boat
  • Hold this pose for up to 60 seconds

8. Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog Pose)

The downward-facing dog pose can help you learn to balance your body and also strengthen your abs.

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How to perform:

  • Get into the downward-facing dog pose
  • Stretch one leg and lift it
  • Lower the leg straight below the abs
  • Repeat this movement 10 times for each leg, then rest

9. Vrksasana (Tree Posture)

Tree posture is another balancing posture that strengthens the abdominal muscles. It is also good for meditation.

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How to perform:

  • Get up and place your right foot inside your left hip.
  • Put your arms in a prayer position
  • Smile
  • Hold the pose for up to a minute

10. Dhanurasana (Bow Pose)

Bow posture may seem easy to do, but it is the abs that do all the work, which is exactly what you need to strengthen them.

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How to perform:

  • Lie face down
  • Lift your hands and feet
  • Embrace your feet with your hands
  • Hold this pose for up to 30 seconds, gradually increasing to 90 seconds

11. Bitilasana (Cow Pose)

Both cow and cat pose work to make abs as hard as steel.

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How to perform:

  • Kneel on the carpet
  • Stretch your arms and place the weight of the upper body on them.
  • Bend the column towards the cat pose
  • Push your spine towards the cow’s posture
  • Hold for up to 30 seconds

12. Ardha Purvottanasana (Reverse Table Pose)

This is an active posture that makes your abs work harder to balance your body.

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How to perform:

  • Sit on the floor with your feet straight and your knees bent
  • Put your arms slightly behind your back.
  • Lift your body so that your head and knees form a straight line
  • Hold this pose for up to 30 seconds

13. Adho Mukha Svanasana (Downward-Facing Dog Pose)

The downward-facing dog pose is one of the poses of greeting to the Sun. It helps to balance the body and work the abs.

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How to perform:

  • Use your hands and legs to fall to the ground.
  • Lift the bottom to form a 90-degree angle with your body
  • Hold this pose for up to 3 minutes

14. Tadasana (Mountain Pose)

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This is a warm-up pose. Use it before you start.

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