Yoga for stomach: 5 simple poses that will help restore harmony
Health / / December 19, 2019
Belly fat often occurs even in lean people, and he is very difficult to get rid of. Not only that bulging tummy is immediately obvious, and he brings a lot of distress. He also affects the general state of health. Fat in the abdomen can lead to diabetes of the second type, heart problems and cancer, so it is very important to get rid of it.
Yoga - a very effective way to deal with this problem, it will confirm any man who has ever dabbled in it. Of course, just exercise alone just can not be solved: yoga help to visually reduce the stomach, but 70% of success depends on proper nutrition.
1. Pose Cobra (bhudzhangasana)
This posture not only helps to remove the stomach, but also strengthens the muscles of the abdominal cavity. Exercise generally strengthens the upper torso and the back becomes stronger and more flexible.
Posture is not recommended for patients with ulcer, hernia, back injury, as well as pregnant women.
- Lie on your stomach, stretch your legs and lean on the palms (they should be located directly under the shoulders).
- Chin and toes should touch the floor.
- Slowly inhaling, lift the body in his arms. Arch your back as far back as you can.
- Depending on the state of health, hold this position 15-30 seconds.
- Slowly exhale, return to starting position.
- Repeat the exercise five times with short intervals of 15 seconds.
2. Pose bow (dhanurasana)
Pose strengthens the central part of the abdomen. To achieve good results, during the exercise, try slowly rocking back and forth. It improves digestion and trains the whole body flexibility.
- Lie on your stomach, bend your knees, lift up the lower leg, get hands behind his back and grab the ankle on the outside.
- Inhale, exhale, arch your maximum, raising the pelvis and chest off the floor. The head should take as far as possible back.
- Try to hold this position 15-30 seconds, and follow the breath.
- On the exhale, return to starting position, stretching his arms and legs.
- Repeat the exercise five times with 15-second intervals.
3. Pose boats (naukasana)
Great posture to remove fat from the waist. Moreover, it has beneficial effects on appetite and strengthens the muscles of the legs.
- Lie on your back, stretch your legs, put his hands close to the body, palms up.
- Inhale and slowly lift your legs, try to keep them straight and bend your knees.
- Pull the socks and try to raise your legs as high as possible.
- Stretch your arms and try to get their toes; keep your body at an angle of 45 degrees.
- Breathe evenly, hold the position for 15 seconds.
- Exhale deeply.
- Repeat the exercise five times at intervals of 15 seconds.
4. Planck (kumbhakasana)
Kumbhakasana - one of the easiest postures in yoga, but at the same time very effective for burning fat. Strap tones and strengthens the shoulders, arms, back and buttocks.
Exercise is contraindicated for people with high blood pressure and those who have a sore back or shoulders.
- Get on your knees, put your hands in front of him.
- Pull the leg back and go up on his toes, as in the push-ups; Lift up on the hands.
- Take a deep breath, stretch your neck and look straight ahead; back should be straight, you will feel a slight tension in the abdominal area.
- From head to toe your body should be a straight line.
- Hold a position of 15 to 30 seconds; if you feel the strength to try to do it as long as possible.
- Repeat five times with short breaks.
5. Pose liberation wind (pavanamuktasana)
Besides the fact that this asana relieves back pain and strengthens the abdomen and thighs, it has many more advantages. For example, the posture of the wind release improves bowel and normalizes the acidity level accelerates metabolism.
- Lie on your back, stretch your legs, arms parallel to the stretch.
- Pull the legs, heels keep together.
- As you exhale, bend your knees and slowly raise them to his chest.
- To keep the correct position, hugging her knees.
- Breathe deeply and hold this pose 1-1.5 minutes.
- On the exhale, lower the arms and legs on the floor.
- Repeat this exercise five times intermittently.
If you want to overclock metabolismWe recommend to carry out this set of exercises in the morning. And to achieve results quickly repeat the posture three days a week for three to five times a day.