Do you know why yoga is the ultimate secret to achieving that coveted flat, toned tummy we all dream about?
I’ll tell you in a minute, but first let me tell you a little story that illustrates it perfectly))
Private dance and my shock
A few years ago, I decided to surprise my husband with a very special gift – private dance lessons! You know, the kind that’s just for two, if you get my drift ;-). Well, in this intimate little group class, I was feeling a little insecure being the only one with kids, while the other girls were quite a bit younger.
As we started to warm up, the instructor casually mentioned that we were going to do 50 crunches as usual. My heart sank as I thought, “This is it, I’m going to embarrass myself in front of these young things. I haven’t worked my abs in ages!” But not wanting to be the odd one out, I reluctantly joined in.
Can you imagine my utter shock when I easily completed all 50 crunches while my classmates struggled? The instructor gave me an approving smile, and I realized something profound – yoga had been quietly strengthening my entire core all along, without me even realizing it!
You see, my dears, yoga is pure magic when it comes to achieving a flat tummy. It doesn’t just target your abs; it holistically strengthens and tones your entire core-your back, your obliques, and those deep stabilizing muscles we often neglect.
Why does yoga work wonders for a flat tummy?
1. It’s a full body workout, dear! Yoga doesn’t just target one area-it works your whole body. It strengthens your entire core, including the back muscles and deep abdominal muscles that we often forget about. And that’s so important for a flat tummy!
It’s like having a personal sculptor who knows exactly what YOUR body needs!
2. Yoga targets those hard-to-reach muscles you didn’t even know existed! Here’s a surprising tip – stretching your abs can be just as important as strengthening them.
Unlike crunches, which work only the superficial abdominal muscles through repetitive crunching motions, yoga lengthens and strengthens the core through a variety of movements and postures. It’s not just about crunches – stretching is super important too!
3. Here’s a surprise, darlings – stress is a tummy’s worst enemy! And yoga’s toning powers extend far beyond the physical. It helps manage stress, a major culprit behind that stubborn belly bulge.
When we’re anxious, our bodies produce cortisol, a hormone that promotes the accumulation of visceral fat around the midsection. Yoga’s calming practices can counteract this, allowing you to melt away tension and those dreaded muffin tops.
And when you add in those tasty cortisol cocktails, you’ll be amazed at the results!
Less stress = flatter tummy!
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Magic pill?
I won’t lie – as wonderful as yoga is, it’s not a magic pill. Consistent practice is the key to reaping its full beautifying benefits. But once you make it a regular ritual, get ready to bask in a slimmer silhouette, a radiant youthful glow, and an overall sense of blissful contentment.
Of course, combining yoga with clean eating habits will turbocharge your results. No more indulging in those tempting treats that do your tummy no favors! Focus on nourishing whole foods that make you feel as fabulous as you look.
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So are you ready to embark on this life-changing journey to a flatter, firmer tummy and all-around wellness?
Then let’s roll out the mats and flow through some of yoga’s most powerful ab-sculpting poses! With commitment and self-love, the body of your dreams is within your reach, gorgeous.
Yoga Poses for a Flatter Belly
So, let’s roll out the mat and do some yoga)))!
1. Stretched Triangle Pose (Utthita Trikonasana)
- Stand with your feet about 1 meter apart, turn your left foot to the left so that it is parallel to the length of the mat, turn your right foot 45° in the same direction.
- Place your hands at your sides, palms down.
- As you inhale, pull your sides up, and as you exhale, bend to the left, resting your palm on your left foot or on the floor at its edge. The right arm is raised, opening the right side of the chest. As a variation, the right arm can be parallel to the floor.
- Straighten your spine and look at your right arm. Hold this position for 5-8 breaths.
- As you inhale, gently rise up and repeat on the right side. And then slowly move into Downward Facing Dog.
Yogi Tip: It is important to make sure that both legs are active and the weight is evenly distributed, not just on the front leg.
2. Upward Facing Dog Pose (Urdhva Mukha Shvanasana)
From downward-facing dog, lower the body and shift the weight of the body to the hands:
- The palms of the hands should be just below the shoulders.
- Open the chest upward, pulling the shoulders away from the ears – backward and downward, trying to bring the shoulder blades together behind the back.
- The buttocks and knees are tensed and are on the weight, leaning on the toes or lifting the feet.
- The body weight is evenly distributed between the arms and legs.
- Hold the pose for 5-7 slow and calm breaths.
- To exit the asana on the exhalation breath, lean on the knees, sit on the heels and rest in Child’s Pose (read here).
For beginners: If you feel discomfort in your lower back, you can lower your knees to the floor.
Yogi Tip: Do not bend your elbows and actively push off the floor with your hands. Do not pull your shoulders up to your ears. Legs extended to the maximum, buttocks tensed. The top of the head is pulled up and the heels are pulled back.
3. Camel Pose (Ushtrasana)
- Kneel on your knees, keeping your knees at the width of your pelvis, and place your hands loosely along your thighs.
- As you inhale, stretch your head upward, as if pulling your sides up, and bend backward, placing your palms on your heels (or feet, if it’s difficult to do either – place your palms under your lower back, supporting it).
- As you exhale, bend through the chest and pull the head back. The emphasis is on pulling the chest up, not on lumbar flexion.
- Hold the body by keeping the legs as tight as possible: especially in the buttocks and thighs. Do NOT lean on your arms!
- Do not tilt your head back, just pull it back.
- Do not arch your lower back, but try to stretch your entire spine, opening your chest and tightening your abdomen.
- Remain in the asana for 5-7 breaths, exhaling and slowly returning to the starting position. If you feel the need, you can rest in child’s pose.
For beginners: you can place your feet on your toes to increase the level of support for your hands, or you can place your palms on your lower back.
Yogi Tip: Do not lock your neck or pull your shoulders up to your ears. Curve your torso toward your hips and chest. Remember – the entire pose is supported by the strength of the legs. You can deepen the asana by placing the palms of your hands on the inside of your ankles.
4. Boat Pose (Navasana)
- Sit on the floor with your back and legs straight, hands on the floor at hip level (or slightly behind). As you inhale, lift your head up and straighten your back.
- As you exhale, arch your back and lift your straight legs (for beginners, you can lift your legs bent at right angles) so that there is a 90-degree angle between your torso and your legs. Make sure your back is straight and not curved. If it is very difficult, you can bend your legs at the knees (then your shins should be parallel to the floor).
- Find your balance and raise your straight arms parallel to the floor. The palms of your hands should be facing each other.
- Keep shoulders straight. Do not arch your back!
- Hold for 5-7 breaths, exhale and lower your legs and arms.
For beginners: This asana can be performed with the knees bent (shins parallel to the floor). If it is very difficult, you can place your hands on the floor (but do not lean on them).
Yogi Tip: Legs and arms are tensed, the back is stretched from the tailbone to the top of the head. If you find it difficult to hold the pose, you can “divert” your attention a bit by starting to work with your feet: towards yourself – away from yourself. Keep your back straight!
5. Inverted Plank (Purvottanasana)
- From the position of sitting on the floor with a straight back, place straight legs together and palms at the level of the pelvis (fingers facing the feet).
- Move your palms 30-40 cm back – away from your legs, behind your buttocks, without changing the position of your fingers.
- As you inhale, lift your body up with your feet completely on the floor, legs straight, arms perpendicular to the floor. All muscles are tense.
- Tilt the head back slightly.
- Hold the pose for 5-7 slow and calm breaths.
- To exit the asana on exhalation, sit on the mat.
For beginners:
- In the seated position, you can spread your legs slightly (shoulder width apart) and place your palms next to your buttocks.
- As you inhale, lift your body up and bend your knees 90 degrees.
- You should form a bridge (in the shape of the letter “p”) with your hands and shins perpendicular to the floor.
Yogi Tip: The arms should be perpendicular to the floor and the whole body should form a straight line without any wrinkles.
6. Bow Pose (Dhanurasana)
- Lie on your stomach, forehead on the floor, hands along the sides of the body, feet shoulder-width apart.
- Bend your legs at the knees and bring your heels close to your buttocks.
- Take your hands behind your back and grasp the palms of your feet on the inside (or outside) and hold this variation for 1 breath.
- As you exhale, lift your head, shoulders and chest, as well as your knees and hips.
- Lengthen your spine and open your heart center. Do not bring your shoulders up to your ears!
- The weight of the body should end up completely on the abdomen.
- Stay in the asana for 5-7 breaths, on exhalation lower your legs and arms and make sure to rest in child’s pose (to compensate for the deep curve in the lower back).
For beginners: You should start mastering the asana from the first version, when the knees and lower abdomen are on the floor. In time, you will be able to do the full version – with your knees up.
You can also try putting a strap on your feet if your hands are not yet able to reach your ankles (or if it is not very comfortable).
Yogi tip: Make sure your shoulders are not pressed against your ears. You should also try to keep your knees as close together as possible.
In the final version of the asana, the fingers of the hands should cover the toes on top.
These poses are some of the most effective asanas for a flat and beautiful abdomen. They work well in symbiosis with poses that strengthen the entire muscular system, so feel free to incorporate them into your practice!
Remember, every body is beautiful. Yoga helps you become the best version of yourself – inside and out! Let’s embrace our journey together, shall we?
Be beautiful!
Sofi