Yoga Exercises To Reduce Tummy

(February 24, 2009)

I am 25 year female, want to reduce my tummy specially lower abdomen and heavy hips and thighs.Is there any possibility so I could reduce these parts by yoga

There is no reason at all why you cannot achieve the desired results and Yoga will definitely help you shed excess weight from the parts you wish. However, you will have to practise all the Yogic elements, regularly and conscientiously. As a matter of fact, except for certain viral diseases and some of the serious chronic illnesses like Alzheimer’s and Parkinson’s disease, Yoga has successfully helped treat and prevent most other conditions.

Considering your age and the absence of any debilitating conditions, should you practise in all respects, over a period of time, you are bound to will shed those excess pounds. Your program of Yoga includes a package of Yogasanas (physical poses), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and a Yoga diet.

Start your practices with loosening up exercises and a few rounds of Surya Namaskar (Sun Salutation)

Asanas (poses)


  • Trikonasana (Triangle Pose)
  • Tadasana (Palm Tree pose)
  • Parvatasana (Mountain pose)
  • Padangusthasana (Toe to hand pose)
  • Padahastasana (Forehead to knee pose)
  • Ardha Chakrasana (Half Moon pose)


  • Ushtrasana (Camel pose)
  • Simhasana (Lion pose)
  • Paschimottanasana (Forehead to both knees pose)
  • Marichyasana (Pose dedicated to the sage Marichi)
  • Janu Sirshasana ((Forehead to single knee pose)
  • Gomukhasana (Cow face pose)
  • Ardha Matsyendrasana (Half Lord of the Fish pose)


  • Single Leg and Double Leg Raises
  • Sethu Bandhasana (Bridge formation pose)
  • Purvottanasana (Inclined Plane)
  • Pawanmuktasana (Wind relieving pose)
  • Navasana (Boat pose)
  • Matsyasana (Fish pose)
  • Halasana (Plough pose)
  • Chakrasana (Wheel pose)


  • Shalabhasana (Locust pose)
  • Dhanurasana (Bow pose)
  • Bhujangasana (Cobra pose)
  • Adho Mukha Svanasana (Downward Dog pose)


  • Viparita Karani (Legs against the wall pose)
  • Sarvangasana (Shoulder Stand)


  • Vrikshasana (Tree pose)
  • Kakasana (Crow pose)
  • Garudasana (Eagle pose)

Pranayamas (breathing exercises)

  • Kapalabhatti (Skull Cleansing)
  • Anuloma-Viloma (Alternate Nostril Breathing)
  • Bhastrika (Bellows Breath)

Kriyas (Cleansing techniques)

  • Jala Neti (Cleansing Nasal passages with water)
  • Sutra Neti (Cleansing Nasal passages with rubber catheter)
  • Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)

Yogic Diet

This is a must, without which all your other efforts will be in vain. If you are non-vegetarian, switch to a vegetarian diet as soon as you can, or phase it out; but fast. Ultimately, it all depends upon you and your single minded determination; how fast you wish to achieve the desired results.

The sooner you turn vegetarian, the better. In addition, your diet must be Sattvic (light and predominantly vegetarian). Non-veg proteins are harder to digest and easier to retain; hence, the weight in all the undesired areas. So please have a vegetarian diet that is rich in seasonal fruit and salads, sprouts and green leafy vegetables. Avoid milk and milk products like butter and cheese, fried, fatty and spicy foods. Never snack between meals and don’t skip meals either. It is not a healthy practice. Eat 3 or four times a day, but eat

Submitted by A on February 24, 2009 at 04:33

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