Ardha Matsyendrasana
July 27, 20201


Beer belly, Spare tyre are just a few names given to the extra fat layer accumulated around the abdomen. Aside from the amusing nicknames, this kind of fat constitutes a significant health hazard.Abdominal fat raises the risk of cardiovascular disease, diabetes, metabolic syndrome, sleep apnea and certain cancer forms. Practicing yoga asanas regularly helps to lose the fat around the waist and tummy.

How to achieve it?

A work together approach consists of yoga + stretching exercises + eating plan + a more physical activities. This is the most effective approach to achieve well-toned abdomen. You have to be regular in your workout schedule, be aware of what you eat. Also you must develop the discipline of self denial of some very inviting foods to achieve the desired effect.

YOGA ASANAS that burns tummy fat

An ideal eating plan and healthy lifestyle along with a set of Yoga asanas can assure you of the flat belly that you always dream of. These asanas tightens and contracts your upper and lower abs.

A variety of Yoga Asanas help in the reduction of tummy fat greatly such as Dhanurasana, Naukasana, Ushtrasana, Bhujangasana, Ardha halasana, Ardha Matsyendrasana. Twisting exercises stretches the oblique muscles and helps to burn the extra fats from the sides of the abdomen as well as what are deposited in various organs of the body.

Breathing exercises help in reduction of the fat deposits near the stomach region and also provides the lost zeal to the body. As the stomach lifts up and down with continuous breathing exercises, you will discover these simple exercises results in toning the body as well.



  • Lie on your stomach together with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees and hold your ankles.
  • Lift your chest off the bottom by inhale and pull legs up and back.
  • Look straight ahead with a smile on your face. Make your lips to match the curve of your body!
  • Keep the posture stable while taking note of your breath. Your body is now taut as a bow.
  • Continue to possess long deep breaths as you relax during this pose. But don’t get carried away! don’t overdo the stretch.
  • Exhale after every 15 -20 seconds, gently move closer your legs and chest to the floor. Release the ankles and relax.



  • Lie on your stomach together with your toes flat on the bottom and forehead resting on the ground.
  • Keep your legs close together, with your feet and heels lightly touching each other.
  • Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
  • Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
  • Pull your torso back and off the floor with the support of your hands.
  • Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back to maximum extend; tilt your head back and look up.
  • Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
  • Don’t overdo the stretch or overstrain yourself.
  • Breathing out, gently bring your abdomen, chest and head back to the ground.


  • Lie on your back together with your feet together and arms beside your body.
  • Take a deep breath in and as you exhale, lift your chest and feet off the bottom, stretching your arms towards your feet.
  • Your eyes, fingers and toes should be in a line.
  • Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the pose.
  • As you exhale, come back to the ground slowly and relax.

Ardha halasana

  • In Ardha Halasana (Half Plough Pose) you can raise your one leg at a time or both legs perpendicular to the ground.
  • While lying on yoga mat just relax for a few seconds then inhale slowly to raise your both legs upwards as shown in the above image.
  • Your legs should be perpendicular to the ground and should not bend.
  • Hold your breath and posture for a few seconds.
  • Now exhale slowly and bring your legs again towards the ground.
  • Repeat this for 3 – 4 cycles.
  • You can practice this by completing one cycle by left leg then the right leg.


  • Sit on knees and bend backwards.
  • Hold right ankles or heel with right hand and left ankle or heel with left hand.
  • Now bend your neck and head backwards as much as you can and push waist area slightly forward.
  • Breathing should be normal for 6 to 10 seconds in this position.
  • After 6 to 10 seconds return to the first position by bending forward.  Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.

Ardha matsyendrasana

  • Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
  • Bend the left leg and place heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
  • Take the right leg over the left knee.
  • Place the left hand on the right knee and the right hand behind you.
  • Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
  • Keep the spine erect.
  • Hold and continue with gentle long breaths in and out.
  • Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.
  • Repeat to the other side.
  • Breathing out, come back to the front and relax.

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