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5 simple yoga poses that will bring harmony stomach
Fat on the abdomen - such a harmful thing that suffer from this problem often brought even thin, in general, people. We even have devoted his entire collection of facts. Let's talk about how to get rid of belly fat by using simple postures yogi.Redaktsiya Website recalls that weight loss success depends, primarily, from the diet. Exercises from our list can help improve the look and shape of the abdomen, well, if you want to completely get rid of it, do not forget to stick to healthy eating habits.
1. Cobra Pose (Bhudzhangasana) 74,313,425
This posture not only helps to remove the stomach, but also strengthens the muscles of the abdominal cavity. Exercise in general strengthens the upper body, and the back becomes stronger and more flexible.
This posture not only helps clean the stomach itself, but also the working muscles of the abdomen and stretches them
execution technique:.
Lie on the floor face down, connect the foot, stretching your fingers. Place hands under the shoulders. With breath slowly lift the body, not based (only record the adopted position of the hand) on the hands, keeping arms bent at the elbows. Make two slow breaths, and with the next breath, raise the body even higher, caving in the lower back and the thoracic spine. Straighten the arms, pull the neck and crown up, directing his chin to his chest. Make two more breaths, focus on the eyebrows, pull the neck and crown back, reinforcing the deflection in the thoracic spine. Retract the anus, buttocks strain. < Note!
The palms fully pressed to the floor at shoulder width or slightly wider. shoulders back and down. Li > The chest was opened, expanded. The neck is always stretched and lengthened. The legs are brought together. Knees napryazheny.Yagoditsy end compression options . Subtleties:
In the initial stage of the exercise, try to raise the torso up by the muscles of the back, not helping himself with his hands (hands only prevent reverse movement) - it protects the vertebrae lumbar excessive squeezing and "vlyuchaet" in the work of the thoracic spine If you feel pain or discomfort in the lower back, follow a simplified version Pose cobra, is the spine does not acquire flexibility <.. / tilting the head back "includes" the thyroid gland. Try it does not "throw" your neck relaxed, pinch it, but all the time pulling it back. You can do some of the exercises with his head thrown back, and then lower the chin, pulling the crown up, increasing the pressure on the lower abdomen area that activates the kidneys and adrenal glands. 2. Pose bow (Dhanurasana) 65,829,269
To strengthen the central part of the abdomen. Try to gently swing back and forth during this exercise. This is useful for digestion and flexibility
execution technique:.
Lie on your stomach, bend your knees, lift up the lower leg, to have his hands behind his back and grab the hands of the same name ankle (on the outside). Inhale, exhale, bend as much as possible, lifting the pelvis and chest off the floor. Head to withdraw as far as possible back. Stay in the pose as possible from 20 seconds to 1 minute. With an exhalation, release the ankles, slowly (!) Lower body and relax. < Note
The ribs and pelvic bones do not touch the floor Body weight -. On the belly . Socks feet in some schools of yoga directed to the sky, pulling the foot, and in the other - back, straining foot Subtleties:
Raising the legs, knees, do not squeeze, otherwise it will be difficult to see them high. Only when his feet are understood as possible up, reduce hips, knees and ankles Imagine that the trunk and legs -. It is the body of the bow, and the hands - stretched string. Rebuild pose as if bent their bow, it will help to make more uniform deflection. Torso rises up not at the expense of the back muscles, but by the power straightening the legs. 3. Pose boats (Naukasana) 51,251,923
This position is designed to remove fat from the waist and legs strengthen
execution technique:.
Sit on the buttock, bend your knees and place the feet on the floor. Decline line (!) Back back (about 60 degrees above the floor). Raise your legs and straighten them as an angle of 60 degrees. Pull out the arms on both sides of the legs parallel to the floor. To breathe, hold position for 30 seconds, increasing the duration of 1 minute or more. < Note!
Heels are located at eye level. The legs are stretched and strained The palms are deployed "into ». The hands stretched to the shoulder joint to the toes. The back is straight. The neck continues the spine line Subtleties:
Pull back from the coccyx to the crown Hold the pose sometimes helps distraction, for this you can change the direction of the stop - "to him." - "push". Sometimes "helps" the imagination - if you imagine that the foot and neck resting on shelves 4.. Planck (Kumbhakasana) 37,298,460
It is very light, but nevertheless pose effective for burning fat. In addition to the abdomen is useful for the shoulders and buttocks
execution technique:.
Run emphasis on his knees, his hands positioned directly below the shoulder joints; Alternately foot divert back and translate the emphasis on the pads of the toes; Pulling all the spine in one straight line, and evenly distribute the tension, keeping the abdominal muscles tightened; Hold this position for 15-30 seconds, alternating cycles of tension and relaxation. < Subtleties:
If you hold the plank pose breathing calm and measured, a little noise smooth breath replaces smooth exhale.
All transitions to another asana, or relax to the voltage carried on the exhale.
5. Pose liberation wind (Pavanamuktasana) 45,624,687
Apart from the aesthetic benefits, this posture helps to normalize digestion, to get rid of gas and other problems. She even called therapeutic.
Lie down on a mat on your back, stretch your arms along the body, palms pressed to the floor. Bend your knees and move up the legs as close as possible to the buttocks and knees to your chest forward. Continuing to press the palms to the floor, lift the upper body as long as the head and shoulders will not cease to touch the floor. Then, pushing the knees closer to the chest off the floor thighs and buttocks. make sure that your feet and knees were pressed against each other. Grab his legs bent hands in the shin area, bringing to a head until his nose touches the legs.
Hold the breath-hold position. On the exhale, relax your hands, keeping grip and lower his head on the floor.
Repeat several times. < Subtleties:
If you have problems with hip joints recommended Pavanamuktasanu as described in option for beginners.
< Website recommended for best results, repeat the exercise at least three times a day, 2-3 times a day.
via hanuman.ru/
1. Cobra Pose (Bhudzhangasana) 74,313,425
This posture not only helps to remove the stomach, but also strengthens the muscles of the abdominal cavity. Exercise in general strengthens the upper body, and the back becomes stronger and more flexible.
This posture not only helps clean the stomach itself, but also the working muscles of the abdomen and stretches them
execution technique:.
Lie on the floor face down, connect the foot, stretching your fingers. Place hands under the shoulders. With breath slowly lift the body, not based (only record the adopted position of the hand) on the hands, keeping arms bent at the elbows. Make two slow breaths, and with the next breath, raise the body even higher, caving in the lower back and the thoracic spine. Straighten the arms, pull the neck and crown up, directing his chin to his chest. Make two more breaths, focus on the eyebrows, pull the neck and crown back, reinforcing the deflection in the thoracic spine. Retract the anus, buttocks strain. < Note!
The palms fully pressed to the floor at shoulder width or slightly wider. shoulders back and down. Li > The chest was opened, expanded. The neck is always stretched and lengthened. The legs are brought together. Knees napryazheny.Yagoditsy end compression options . Subtleties:
In the initial stage of the exercise, try to raise the torso up by the muscles of the back, not helping himself with his hands (hands only prevent reverse movement) - it protects the vertebrae lumbar excessive squeezing and "vlyuchaet" in the work of the thoracic spine If you feel pain or discomfort in the lower back, follow a simplified version Pose cobra, is the spine does not acquire flexibility <.. / tilting the head back "includes" the thyroid gland. Try it does not "throw" your neck relaxed, pinch it, but all the time pulling it back. You can do some of the exercises with his head thrown back, and then lower the chin, pulling the crown up, increasing the pressure on the lower abdomen area that activates the kidneys and adrenal glands. 2. Pose bow (Dhanurasana) 65,829,269
To strengthen the central part of the abdomen. Try to gently swing back and forth during this exercise. This is useful for digestion and flexibility
execution technique:.
Lie on your stomach, bend your knees, lift up the lower leg, to have his hands behind his back and grab the hands of the same name ankle (on the outside). Inhale, exhale, bend as much as possible, lifting the pelvis and chest off the floor. Head to withdraw as far as possible back. Stay in the pose as possible from 20 seconds to 1 minute. With an exhalation, release the ankles, slowly (!) Lower body and relax. < Note
The ribs and pelvic bones do not touch the floor Body weight -. On the belly . Socks feet in some schools of yoga directed to the sky, pulling the foot, and in the other - back, straining foot Subtleties:
Raising the legs, knees, do not squeeze, otherwise it will be difficult to see them high. Only when his feet are understood as possible up, reduce hips, knees and ankles Imagine that the trunk and legs -. It is the body of the bow, and the hands - stretched string. Rebuild pose as if bent their bow, it will help to make more uniform deflection. Torso rises up not at the expense of the back muscles, but by the power straightening the legs. 3. Pose boats (Naukasana) 51,251,923
This position is designed to remove fat from the waist and legs strengthen
execution technique:.
Sit on the buttock, bend your knees and place the feet on the floor. Decline line (!) Back back (about 60 degrees above the floor). Raise your legs and straighten them as an angle of 60 degrees. Pull out the arms on both sides of the legs parallel to the floor. To breathe, hold position for 30 seconds, increasing the duration of 1 minute or more. < Note!
Heels are located at eye level. The legs are stretched and strained The palms are deployed "into ». The hands stretched to the shoulder joint to the toes. The back is straight. The neck continues the spine line Subtleties:
Pull back from the coccyx to the crown Hold the pose sometimes helps distraction, for this you can change the direction of the stop - "to him." - "push". Sometimes "helps" the imagination - if you imagine that the foot and neck resting on shelves 4.. Planck (Kumbhakasana) 37,298,460
It is very light, but nevertheless pose effective for burning fat. In addition to the abdomen is useful for the shoulders and buttocks
execution technique:.
Run emphasis on his knees, his hands positioned directly below the shoulder joints; Alternately foot divert back and translate the emphasis on the pads of the toes; Pulling all the spine in one straight line, and evenly distribute the tension, keeping the abdominal muscles tightened; Hold this position for 15-30 seconds, alternating cycles of tension and relaxation. < Subtleties:
If you hold the plank pose breathing calm and measured, a little noise smooth breath replaces smooth exhale.
All transitions to another asana, or relax to the voltage carried on the exhale.
5. Pose liberation wind (Pavanamuktasana) 45,624,687
Apart from the aesthetic benefits, this posture helps to normalize digestion, to get rid of gas and other problems. She even called therapeutic.
Lie down on a mat on your back, stretch your arms along the body, palms pressed to the floor. Bend your knees and move up the legs as close as possible to the buttocks and knees to your chest forward. Continuing to press the palms to the floor, lift the upper body as long as the head and shoulders will not cease to touch the floor. Then, pushing the knees closer to the chest off the floor thighs and buttocks. make sure that your feet and knees were pressed against each other. Grab his legs bent hands in the shin area, bringing to a head until his nose touches the legs.
Hold the breath-hold position. On the exhale, relax your hands, keeping grip and lower his head on the floor.
Repeat several times. < Subtleties:
If you have problems with hip joints recommended Pavanamuktasanu as described in option for beginners.
< Website recommended for best results, repeat the exercise at least three times a day, 2-3 times a day.
via hanuman.ru/
