Getting a slim waist, so that we don't have to struggle to fit in that skinny denim, is something that we all dream of. While diet and exercises can aid in trimming down those extra inches, not everybody can follow a strict diet regime. A lot of people have problems with joining a gym. And let's face it, exercise equipment isn't as cheap. Yoga asanas can be the perfect alternative in such situations. They don't require special space or equipment and can be easily done at home without much fuss.

If you are trying to find an easy and non-costly way to slim down your midsection, look no further. These eight yoga postures will definitely help you attain that slim waistline.

Do these asanas every day and make that unwanted fat disappear.

But first, let us have a look at some important things to keep in mind to reap the maximum benefits from your yoga routine.

  1. Important things to remember before starting yoga for slim waist
  2. Trikona asana (Triangle Pose)
  3. Vashishtha asana (Side Plank Pose)
  4. Bhujang Asana (Cobra Pose)
  5. Adho Mukha Shavanasana (Downward Facing Dog Pose)
  6. Dhanura asana (Bow Pose)
  7. Chakra Asana (Wheel Posture)
  8. Shalabha asana (Locust Pose)
  9. Parivritta Parshva Konasana (Revolved Side Angle Pose)

When done properly, yoga asanas are an entirely safe approach to building health. However, it is essential that you go through the following guideline before beginning your yoga practice.

  • Yoga postures should never be done in haste or by applying undue force. So, avoid jerks or sudden movements.
  • Asanas should be done by keeping in mind the coordination of breath and body movements.
  • As a general rule, breathe in while you raise any part of the body and breathe out while you bend down.
  • Follow the instructions carefully and practise with focus.
  • The final position of asana should be held according to your capacity and should not make you uncomfortable.
  • Stay within your comfort level. Do not go beyond your capacity and force yourself to hold the posture for long.
  • Regularity is an essential part of Yoga. The body starts getting comfortable with your commands only after a period of diligent practice.
  • Do not fret if the yoga routine is disturbed. You can resume it again as soon as possible.
  • During the initial phase, yoga involves deconditioning and reconditioning processes. Therefore, you may feel a little exhausted after the practice but within a few days, the body and the mind will adjust.
  • The best time to practice yoga is during dawn, early morning or dusk - on an empty stomach. It should be practised at least three to four hours after having a meal or a few hours before bedtime.
  • It is advisable to start the asanas after warming up, this will help to relax the muscles and you will be able to do the postures more easily. Try practising Suryanamaskar (Sun Salutation) before starting these asanas. Suryanamaskar is a combination of various postures which helps to stimulate and balance all systems in the body. Practising suryanamaskar at a fast pace also helps lose weight.
  • Stand erect with your feet together and arms by your side.
  • Spread your legs slightly further than your shoulder level.
  • Inhale and raise your arms, keeping them in line with your shoulder and parallel to the ground. Your palms should be facing down. 
  • Turn your right foot so that it is parallel to your arms and at an angle of 90 degrees to your body, turn the other foot a bit inwards to an angle of about 60 degrees. Make sure that your whole weight is balanced equally on both your feet and there is no extra strain on any muscle of your body.
  • Slowly, bend towards your right foot while breathing out and touch your right foot with your right hand.
  • Keep your left hand straight up. Your face should be facing your left arm. Don't bend your knees.
  • Hold the position for as long as you are comfortable.
  • Exhale while returning to the upright position and repeat on the other side. Perform the posture 2-6 times on each side.

Trikona asana stretches the waist muscles which helps to tone your waistline while also improving flexibility.

  • Lie on your side, keeping your body straight.
  • Inhale and start raising your body while supporting the entire body weight on one hand and foot. Your arm should not be in line with your shoulder but on an angle to the floor. This keeps extra strain from your shoulder muscles.
  • Rise until the full length of your hand so that your whole body is aligned in a straight line. 
  • Keep your hands straight and hold the pose for a few seconds. Exhale and come back to the initial position.
  • Repeat 2-6 times for each side.

It is the best exercise to strengthen your core and make your waist slimmer. It also tones your arms and legs and improves balance.

  • Lie flat on your stomach, bend your elbows and place your palms beside your chest.
  • While Inhaling, raise your head and your upper body.
  • Straightening the elbow and your hands, arch your back.
  • Bend the head backwards and look up.
  • Hold the posture for a few seconds and return to the lying position while exhaling.
  • Repeat 2-6 times.

This asana benefits the spine and the lower back by burning extra fat and also makes the wrist and hands stronger.

  • Get down on your fours, keeping your knees and arms shoulder width apart.
  • Raise your hips and push your chest toward your thighs so as to form a triangle. Keep the knees and hands straight and push your heels and head towards the floor.
  • Hold the posture for as long as you can.
  • Exhale and lie down on your stomach.
  • Repeat 2-6 times.

This asana is very good for toning up your waist as well as the entire body specifically your legs and hands.

  • Lie flat on your stomach.
  • Exhale and fold your knee so your legs are bent towards your back. Your chin should be touching the floor.
  • Hold your ankles with your hands.
  • Inhale and stretch your leg muscles away from the body while still holding them with your hands.
  • Arch the back and lift the thighs, chest and head up together while keeping your arms straight throughout.
  • In the last posture, the abdomen alone balances the entire body on the floor.
  • Hold the pose for as long you are comfortable.
  • Release and come back to the lying posture on the stomach while breathing out.
  • Repeat 2-6 times.

People suffering from high BP, hernia, stomach or colon ulcers and a weak heart should not do this asana. It should be practised at least 4-5 hours after a meal.

This is the best asana for burning belly fat and shaping your waist as it stretches the entire spine. The posture also improves the functioning of digestive organs. Additionally, it relieves back pain and improves your posture.

  • Lie down on your back.
  • Exhale, bend your knees, fold your leg and try to bring your feet close to your buttocks while keeping the soles of your feet on the floor.
  • Place your palms beside your head, fingers pointing towards shoulders.
  • Inhale slowly and start rising while making an arch with your spine.
  • Stretch as high as you can and hold the posture for as long as you are comfortable.
  • Exhale and slowly return back.
  • Stretchy our legs out and lie down on your back. 
  • Repeat 2-6 times.

If you are suffering from a heart ailment or have a weak/injured wrist and arm, it is the best that you do not do this asana. People with any sort of stomach disorders should also avoid doing this posture.

Chakra asana stretches all parts of our body along with burning the extra fat around our waist. Also, it makes the spine more flexible.

  • Lie flat on your stomach with your chin touching the ground.
  • Place your palms under your thighs.
  • Inhale, and with the help of your back muscles try raising both your legs as high as possible while keeping the knees straight.
  • Hold the pose without tilting or twisting your pelvis. Do not raise your chin.
  • Exhale and slowly put your legs down returning to the initial position.
  • Repeat 2-6 times.

People with a weak heart should not practice this asana. Those suffering from coronary thrombosis, serious neck and back problems, peptic ulcers, and hernia should also stay away from it.

This asana helps to reduce fat from the waist and belly as it puts the entire body weight on the stomach and waist. It also tones your thighs and hips and improves your posture.

  • For this asana, stand straight with your feet together and arms by the side.
  • Inhale and spread your legs slightly more than shoulder width apart.
  • Turn your left leg at an angle of 90 degrees from your body and exhale as you bend down your left knee.
  • Bring your left palm down and flat beside your right foot while resting your left elbow over your right knee.
  • Your right arm should be stretched straight over your head, almost in a horizontal position.
  • Hold the pose for a few seconds.
  • Return to the standing position slowly and repeat on the other side.
  • Perform 2-6 times on each side.

People suffering from severe back conditions and weak knees should not perform this asana.

Parivritta parshvakona asana stretches the muscles along the waistline and torso which helps to slim down your waist. It is an excellent posture to tone up your waist and hip muscles.

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References

  1. National Council of Educational Research and Training. Yoga A Healthy Way of Living. [Internet]
  2. Los Angeles Mission College. STRETCH: AN ILLUSTRATED STEP-BY-STEP GUIDE TO 90 SLIMMING YOGA POSTURES. [Internet]
  3. Holger Cramer et al. Yoga in Women With Abdominal Obesity— a Randomized Controlled Trial . Dtsch Arztebl Int. 2016 Sep; 113(39): 645–652. PMID: 27776622
  4. Davendra Kumar Taneja. Yoga and Health . Indian J Community Med. 2014 Apr-Jun; 39(2): 68–72. PMID: 24963220
  5. Better health channel. Department of Health and Human Services [internet]. State government of Victoria; Pilates and yoga - health benefits
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