7 for the waist asan

Some ladies are lucky: their waist thin by nature. For the rest of the genes is not a sentence. Strengthen the abdominal muscles, improve digestion and make the figure more feminine, you can with the help of yoga. We chose the seven most effective postures for your waistline.

Before performing asanas sure to make a 10-minute warm-up: you need to warm up your muscles to avoid injury. Also, do not engage in yoga in a cold room. During the execution of asanas should pay attention to not only the position of the body, but breathing. It was a deep quiet breathing will help you relax and deepen the pose.

The most effective postures for the waist are as follows:

1. Lateral stretching. Reduces body fat in the waist area.
2. Pose staff - one of the basic yoga poses, strengthens the back.
3. Pose sage Marici. Twisting at the waist, the volume of the stomach is reduced naturally.
4. Half boat pose. Strengthens abs and back.
5. Pose candle - stand on the blades, the classical gymnastic exercise.
6. Pose locusts. Useful for digestion.
7. Planck, which benefits no longer just I wrote Layfhaker.

Video will help you to do the exercises for the waist properly and not to harm your body.

1. lateral extension

Do not lift the pelvis is too high. To support the "lower" hand you can use the unit.

2. Pose staff

You can rely on the hands, so as not to round your back.

3. Pose sage Marici

Keep your buttocks off the floor. If you throw in the brush behind fails, use the strap. The most important thing - to pull the spine.

4. Pose polulodki

Do not throw back his head. If your abdominal muscles are very weak, for the beginning, you can leave your feet on the floor until your abdominal muscles do not get stronger.

5. candles Pose

Body weight should be only on the shoulders. If breathing is difficult, then you have enough pull the spine, but it is not necessary to turn his head.

6. locust Pose

Do not wring the neck, the whole spine should be a single line.

7. Strap

classical

lateral

It should stay in each pose for a while. Start with five breaths, gradually increasing the delay time and deepening posture.