While yoga can contribute to a smaller waistline, overall body composition and genetics also play a role.

Yoga asanas can be a great practice for improving overall strength, and flexibility and toning various parts of the body, including the waist.

Poses like Twisted Chair, Revolved Triangle, and Standing Side Bend can target the waist area, increasing flexibility and promoting toning. Regular practice of poses like Plank, Boat Pose, and Side Plank can help tone and strengthen the muscles around the waist, leading to improved posture and a more defined waistline.

Additionally, Yoga incorporates deep breathing, mindfulness, and relaxation techniques, which can help reduce stress and prevent stress-related weight gain. By managing stress levels through regular yoga practice, you can support overall weight management and promote a healthier waistline.

Here are some Yoga Poses that can be beneficial for achieving a stronger and more toned waist.

Yoga Asanas For Small Waist

The following simple yoga poses for the waistline can ensure optimal results to achieve the desired goal.

To get a small waist do each of the following poses of yoga at least two times, and always aim for success on each set:

Triangle Pose (Trikonasana)

The triangle pose stretches and strengthens the waist muscles, improves flexibility, and helps in toning the waistline.

Stand with your feet wide apart. Turn your right foot out to 90 degrees and pivot your left foot slightly inward. Extend your arms out to the sides parallel to the floor. Reach forward with your right hand, hinging at the hip, and place it on your shin, ankle, or the floor (use a block if needed). Extend your left arm up toward the ceiling. Keep your core engaged and hold for 30 seconds to 1 minute on each side.

Boat Pose (Navasana)

Boat pose strengthens the abdominal muscles, including the rectus abdominals, obliques, and transverse abdominal, which can help small and tone the waistline.

Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly while lifting your feet off the ground, balancing on your sitting bones. Extend your legs straight out in front of you, forming a V shape with your body. Reach your arms forward parallel to the ground. Engage your core and hold the pose for 30 seconds to 1 minute.

Chair Pose (Utkatasana)

The chair pose engages the core muscles and obliques, promoting strength and flexibility in the waist area.

Begin in a chair pose with your feet together and knees bent, as if sitting on an imaginary chair. Twist your torso to the right, bringing your left elbow to the outside of your right knee. Keep your spine long and gaze over your right shoulder. Hold for 30 seconds to 1 minute and then repeat on the other side.

Cobra Pose (Bhujangasana)

Bhujangasana focuses on strengthening and elongating the muscles of the back, but it can also contribute to a smaller waist indirectly by toning the core muscles, including the deep abdominal muscles.

Lie flat on your stomach and place your hands flat, directly under your shoulders. Keep your legs together, with the tops of your feet resting on the mat. Slowly lift your chest off the mat, keeping your arms slightly bent. Lengthen your spine and lift your chest as high as comfortable, while keeping your pelvis grounded. Hold the pose for 30 to 40 seconds.

Side Plank Pose (Vasisthasana)

The side plank pose targets the obliques, transverse abdominis, and back muscles, helping to tone and strengthen the waistline.

Start in a plank position with your hands directly under your shoulders. Shift your weight onto your right hand and the outer edge of your right foot. Stack your left foot on top of your right foot and extend your left arm toward the ceiling. Keep your body in a straight line and engage your core. Hold for 30 seconds to 1 minute on each side.

Plank Pose (Phalakasana)

The Plank pose is one of the simple yet effective yoga poses that will help you get a small waist by stretching your back and leg muscles along with reducing the fat from the region.

Start in a push-up position with your hands directly under your shoulders. Engage your core, keeping your body in a straight line from head to heels. Hold the pose for 30 seconds to 1 minute, or as long as you can maintain good form.

Raised Leg Pose (Uttanpadasana)

Uttanpadasana, is a lying down pose that targets the waist and can help tone and strengthen the core muscles.

Begin by lying flat on your back. Keep your arms relaxed by your sides with your palms facing down. slowly lift both legs off the ground. Keep your legs straight and together. Keep your lower back grounded. Hold the pose for 15 to 30 seconds.

Conclusion

Small Waist yoga poses focus on strengthening the back muscles and stretching the leg muscles along with reducing the fat from the region by improving posture, increasing flexibility, reducing stiffness & back pain, and promoting toning.

Some common yoga poses in the Small Waistline include Plank, Boat Pose, and Side Plank.

The post How To Get A Small Waist With Yoga: 7 Poses To Practice appeared first on 7pranayama.com.