Yoga has its origin in ancient India, and was mentioned in Rigveda (ancient Indian scriptures), for the first time. Then a sage, named Patanjali, developed 196 Yoga Sutras (aphorisms) on the theories and practices of Yoga. Since then Yoga has been an important part of schooling traditions in Indian sub-continent to enable students to include this in their daily routine for a better and healthy way of living.

Benefits of Yoga

For a healthy lifestyle, Yoga plays a very important role. Starting from better digestion to flexibility, BP regulation, blood sugar control to hormonal imbalances, the benefits are many.

The ancient system of Yoga has proven ways for:

  • Healthy body and nervous system
  • Better toned body,
  • To burn the excess fat
  • Better digestion
  • Overall flexibility
  • Better functioning of body organs

Yoga has its roots in regulating energy flow in our body, so every yoga pose has more than one benefits. Yoga not only helps you burn fat but it also heals you from inside. Yoga is so much more than just a form of exercise, yoga benefits your mind, body and soul.

Yoga Asanas for a flat belly

Yoga is comprised of different postures which serves different purposes in our body. Stay in each pose for at the least 3 breaths (inhale and exhale) in the beginning and slowly increasing the duration of a pose to 30 breaths i.e. roughly around 3 minutes.

Note: Although it is said to hold your pose for 30 seconds or 3 complete breaths, in the beginning, do and hold the poses as long as your body permits. Body starts responding when you do Yoga. Listen to your body and do not overdo anything.

Listed here are the yoga postures which are proven to burn the excess fat of the belly and result in a flat tummy and burn those love handles.


Yoga is collection of physical asanas (poses/ postures) and has to be done on an anti slip surface, and would be more better if it can be practiced in open along with nature.

It is considered better that you practice yoga in the morning after taking a shower, since by then the pouring water on our body would have stimulated the nerves and veins of our body system and our body will be in a better state to accept it.

Although there are thousands of yoga poses and variations of them, below mentioned yoga poses are best for those who are trying to lose weight. These yoga poses will strengthen your core, flatten your belly and improve flexibility.

Although, you are free to practice yoga at any time or any hour of the day/night according to your lifestyle.

Tadasana (aka Mountain Pose)

Benefits: flat feet, legs, knees, ankles, buttocks, lower abdomen, shoulders and neck

Start this Yoga routine with the Mountain Pose. It helps you to stretch your limbs and prepares our body for Yoga routine. It’s long term benefit is it improves posture and height.

How to do – 

Keep your feet 2 inches apart, interlock your fingers and turn the wrist outwards, inhale. Raise the arms up and bring them inline with the shoulders, raise the heels off the floor and balance on the toes, stay in this position for 10-15 seconds.

This asana brings stability to the body, hence to clear up congestion in the spinal nerve. Corrects faulty postures, exhale bring the heel down release the interlock of the fingers and bring the arms down parallel to the trunk and comeback to the standing posture.

Hold the posture for 3 complete breaths. Advisable to repeat the posture for 3-5 times.


  • It should be avoided if you are suffering from migraine, insomnia, joint pain or low blood pressure.
  • Not advisable in case of pregnant women.
  • One should not overdo this Yoga posture as it may exert too much pressure on knees.
  • The positioning of feet is very important, as any changes in the position of feet may affect other body parts.

Veerabhadrasana (aka Warrior Pose I, II and III)

Benefits: Abdominals, Arms, Shoulders, Back muscles, Hips and Thighs

Named after a fierce warrior, Veerbhadra (an incarnation of the most powerful Hindu deity Shiva), this particular pose is considered most graceful posture in Yoga and it has 3 variations to it.

This is pose is intermediate in difficulty level, and you can master it pretty quickly if you keep practicing. A great pose to practice if you want to shape up your hips, firms your core, slim down your legs and improve body balance. Warrior pose has 3 variations, and you should do all of them in sequence for better results.

  • Warrior Pose I
  • Warrior Pose II
  • Warrior Pose III

How to do –

Hold each posture for 3 complete breaths.


  • Consult your doctor before practicing this pose if you have any spinal disorder or a chronic illness like Fibromyalgia.
  • Avoid in case of high blood pressure or diarrhoea.

Chaturanga Dandasana (aka Plank)

Benefits: Works on shoulders, arms, abs, back and upper thighs

‘Chatur’ is the sanskrit word for four, ‘anga’ is for limbs, ‘danda’ is for staff/support (spine) and ‘asana’ is of course pose/posture. This asana/posture is the 5th posture in the sequence of steps of Surya Namaksar. It also has 2 variations to it.

Low Plank

In this posture all the four limbs are parallel to the ground (low plank) with elbows at right angled to the ground.

low plank-min

High Plank

Support your body on the floor with straight hands, keep your spine straight. Your hips should not point upwards, i.e. your body should be in straight line.

high plank-min

Hold each posture for 30 seconds at the least or 3 complete breaths. The body should be in straight line from the ear to shoulders to hips and to heels, just like a plank. Body should not arch anywhere or sag anywhere.


  • Maintain the straight line from ear to heels as described above.
  • Don’t plank too long.

Adho Mukha Svanasana (aka Downward Dog)

Benefits: Arms, Shoulders, Core, Waist, Back and Spine, Hamstrings and Calf muscles.

Adho is from Sanskrit meaning downward, mukha means face and Svan means Dog and is actually the pet pose of most Yogis. This posture is one of the very important asanas/poses of Yoga and is also the 8th pose in the sequence of Surya Namaskar. This asana helps the full body blood circulation and brings good blood flow to brain energizing the entire body organs and glands. This asana has numerous benefits on brain, memory, skin, hair, back pain, migraine, headaches, varicose veins, piles, sexual disorders, diabetes, anxiety, lethargy, digestion and many others.

downward dog-min

How to do –

Downward Facing Dog, commonly referred to as Down Dog, is a common yoga pose practiced in most yoga classes. For this reason alone, it’s really worth taking the time to practice it and understand proper form.

One can easily hold this pose for 3 – 5 complete breaths. It relaxes the body and also used as a resting pose.

Try to make sure that both your feet are completely rested on the ground.


  • People with stiff or weak back muscles, sciatica, arthritis or any knee ailments has to do this pose gently, easing in and out of the pose.
  • Avoid in pregnancy.
  • Avoid in diarrhoea.
  • Avoid if you have any head injury.

Bhujangasana (aka Cobra Pose)

Benefits: Arms, shoulders, heart, chest and abdominals, lower back, buttocks.

In Sanskrit Bhujanga means serpent. And since the posture of the asana looks like a sanke, it is also known as Cobra Pose. This pose increases flexibility of the body, improves menstrual irregularities in case of women, an realxes and elevates mood.

cobra pose-min

How to do – 

Hold the pose for 3 complete breaths. Slowly lie down with your chin touching the ground and relax. Then again repeat the posture 2 more times.


  • Consult your physician in case of hernia, peptic ulcers or any intestinal ailments before practicing this pose.
  • Do not bend your back too much. Go only as much as it allows.

Naukasana (aka Boat Pose)

Benefits: Abs and Back, Hamstrings, Hip Flexors

Nauka in sanskrit refers to boat and hence this is called as a Boat Pose. This pose improves body balance, body shape and toned abdominals. It also helps in digestion.

boat pose-min

How to do – 

Hold the pose for 3 complete breaths. Lay down and relax. And you can repeat this pose 2-3 times if you are comfortable.


  • Avoid in case of spinal injuries, asthma, heart condition, diarrhea, pregnancy, migraine, hip joint pain or hernia.

Dhanurasana (aka Bow Pose)

Benefits: Back, Spine, Ankles, Thighs, Groin, Abdomen, Chest, Throat, Psoas, Neck

Dhanu in sanskrit means Bow. This asana / posture where the yogi poses like a warrior bow, mainly strengthens the spine and abdominals. This asana also helps it stimulate the reproductive organs. It also helps with menstrual problems too.

bow pose-min

How to do – 

Hold the pose for 3 complete breaths.

  • Lay down on your stomach.
  • Lift up your feet.
  • Now try to reach your ankles with your hands and hold them.
  • Now lift up your chest and hold the posture.


  • Avoid in case of hernia, migraines, high or low blood pressure.
  • Avoid in pregnancy

Viparita Shalabhasana (aka Superman Pose)

Benefits: Spine, Buttocks, Back of Arms and Legs, Shoulders, Chest, Core, Thighs and Abdominals

Viparita in Sanskrit means opposite and Shalabha means Locust. As this Yoga pose resembles a flying superman, it is popularly known as the Superman Pose too.

How to do-

Hold the pose for 3 complete breaths.


  • Avoid in case of any recent abdominal surgery.
  • Avoid in case of pregnancy.

Matsyasana (aka Fish Pose)

Benefits: Abs, Back Muscles, Neck, Throat, Chest, Hip flexors, muscles between Ribs

Matsya in sanskrit means fish. As this pose stretches out the entire front, intestines and abdominal organs of the body. This pose helps ailments like constipation, piles, asthma, bronchitis, thyroid, menstrual pains, fatigue, anxiety. It alleviates back pain by improving blood circulation in the spine.  This fish resembling pose again comes in 2 variations.

  • with legs simply stretched out (Fish Pose I)
  • with legs as in Padmasana posture (Fish Pose II)

How to do it:

Fish Pose I

fish pose-min

Hold the pose for 3 complete breaths. Hands and legs should be straight and stretched out as much they could.

  • Lie down supine with your hands beside your body.
  • Now place your hands under your hips facing the ground.
  • Now with an inhalation, lift up your chest and head such that still the tip of your head touches the ground.
  • Hold the position till you are comfortable and take normal breaths.
  • With and exhalation bring your chest back to the ground and release the pose.

Fish Pose II

fish pose 2-min

Hold the pose for 3 complete breaths. Hands can be folded as shown and legs are folded as in a Padmasana posture.

  • Lie down supine with your hands beside your body.
  • Now place your hands under your hips facing the ground.
  • Now cross your legs as you do in padmasana pose. (Avoid this step if you are a beginner).
  • Now with an inhalation, lift up your chest and head such that still the tip of your head touches the ground.
  • Hold the position till you are comfortable and take normal breaths.
  • With and exhalation bring your chest back to the ground and release the pose. Untangle your legs and relax.


  • Do not rush out of the pose. One should slowly lower the upper body back to ground and then get up from the posture. Rushing it may cause any neck or spine injury.
  • Avoid in case of Back or Neck injury, migraine, heart condition, high or low BP, hernia, ulcers.

Sethu Bandhasana (aka Bridge Pose)

Benefits: Abdominals, Chest, Shoulders, Back and Neck, Thighs, Hip joints

Setu in Sanskrit means Bridge and bandha means lock. Bridge Pose also stimulates the heart, abdominal organs and thyroid glands. It helps women with menstrual problems and menopause symptoms too. It is considered therapeutic in case of asthma, high blood pressure, osteoporosis and sinusitis.

How to do it:

Hold the pose for 3 complete breaths.

  • Lie down supine on your mat.
  • With an exhalation, push your tailbone towards thr pubis, firming you buttocks, left them off the mat.
  • Lift your buttocks until the thighs are parallel with the floor.
  • Your knees should be directly above your heels.
  • Lock your hands just under your pelvis.
  • Adjust your chin away from the sternum and shoulder blades against your back.


  • Avoid this pose if you have any neck or back problems or any shoulder injury.
  • Avoid in case of severe osteoporosis, facet syndrome.

Supta Sucirandhrasana Variation (aka Windshield Wiper Pose)

Benefits: Psoas, Abdominals, Stomach, Back pain, Core and Obliques, Reproductive organs

Suci in sanskrit means needle, and Randhra means hole. This is an easy relaxing variation of Supta Sucirandhrasan. This pose is very easy to do. It gives a slight massage on the lower back. It helps open the hips. It increases the blood circulation in the entire body. It helps in digestion and also is good for reducing symptoms of menopause in women.

How to do it:

windshield wiper-min

Hold the pose for 3 complete breaths.

  • Lay down and stretch both your arms (like a ‘T’) as shown.
  • Inhale and twist your legs to the right as shown.
  • While your knees are on there right, roll your head to the left.
  • Hold the pose for 3 breaths or 30 seconds.
  • Now come back to normal, with an exhalation straighten your legs and face.
  • Now with another inhalation twist your legs to the left this time and turn your face to the right.
  • Hold the pose for 3 breaths or 30 seconds.
  • Repeat this cycle for 3 -5 times according to your comfort.




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