Yoga for slimming belly and sides: Exercises and postures. Asana yoga for weight loss

Flat stomach thanks to yoga - it's easy! Performing regular special aSAN complex , You can strengthen the abdominal muscles, as well as improve the functioning of the internal organs in this area.

Most yoga exercises can help in fighting the abdomen, because each of them improves digestion and purifies the body from toxins. Some asians stimulate the intestinal peristalsis, contributing to exemption from excess gases and improving well-being.

Yoga allows you to relax, find the inner peace, but at the same time, improves the work of organs in the abdominal cavity, removes toxins, improves digestion and speeds up metabolism .

Workout before training

Before proceeding exercises for Flat Belly It is necessary to spend a ten-minute warm-up. The complex of preparatory exercises includes slopes, the rotation of the hips and turns of the body. It can be both special asians and a normal charging, known to each of the school lessons of physical education.

Drinking movements are also useful, which are used before the warm-up in Ashtanga yoga. Circular movements, clockwise and against her, scroll through the palms of all joints on their hands and legs - wrists, elbows, shoulders, hips, knees, feet.

Getting Started with the main complex without workout, you risk cause damage to bundles, joints and muscles. In addition, it is very important that the load corresponds to the strength of your muscles. Do not try to surpass yourself and immediately fulfill asana perfect.

Asanas for a flat belly work with the muscles of the press, and after intensive workout the next day you will be difficult to even get out of bed. It will take time to train the muscles.

If we are engaged in yoga only on weekends and do not carry out other physical exercises during the week, the abdominal muscles will be recovered slower, and it will be easier to calculate the load. Therefore, the regularity of training is crucial - if you are in a normal, moderate physical form, safer to perform a complex every 3 days.

Complex Asan for Flat Belly

On the abdominal muscles, the so-called inverted positions are best affected - that is, those in which the head is below the legs. The maximum effect brings a rack on the head or on the hands down head. However, in order to accomplish such complex asians, you need years of training, strong hands and a good vestibular apparatus. The easier option inverted posture is Asana Candle.

Salamba Sarvanasana (candle pose)

• Put a folded blanket on the floor. Lie on it and move the chair to him so that the palms of the elongated hands are under his seat. Head and two thirds of the neck should lie on the floor behind the blanket.
• Bend the legs in the knees and attract to the chest.
• Then straighten your legs and lift up, supporting the buttocks with your hands.
• Tear back from the ground, helping myself with my hands, and the legs lower the legs, leaning his fingers on the seat of the chair. The spine must be completely straightened.
• Fix the position and stay in Assan 3 minutes.
• Straighten your legs up and firmly fix the position. You must stand on your shoulders and forearms, keeping your back with your hands. Stay in Assan 5 minutes. Then slowly lower the legs on the floor.

Candle pose, more famous in European gymnastics as "birch". In addition to the range of useful effects, it brings facilitating internal organs in the abdominal cavity.

The digestion comes to normal, which means that toxins are not delayed in the body, the fat is not postponed and does not arise. cellulite . The regular execution of this asana eliminates even chronic pain caused by a stomach or gastritis.

The twisted asans are greatly benefited for the burning of excess fat in the abdomen area, in which there are large pressure on the stomach and the internal organs of the abdominal cavity are massaged. Such Asanam includes the turns of the body.

Utanasana

• Stand straight, slightly putting the legs.
• Straighten your knees, straining muscles and tightening the knee cups up.
• On the breath lift straightened hands up.
• Bend your hands and take the elbows.
• Lower the straight torso down.
• Hold down and try to touch the forehead to the knees.
• You are in this position 3 minutes, keeping your knees straight and lowering your head and elbows as low as possible.

Asana stretches the back muscles and strengthens the abdominal muscles. At the same time, all organs of the abdominal cavity are rejuvenable. Regular execution of Utanasana burns fat in the abdomen And makes the figure proportional.

Complex Asan for Flat Belly (continued)

Jana Shirshasana

Yoga: 5 Best Asan for Flat Belly / Shutterstock.com

• Sit on a folded blanket. Straighten your left foot. Bend the right leg to the knee, and press the feet to the groin.
• On the breath raise your hands up, lean on the exhale and grab the left stop.
• Holding your leg straight, try to touch the forehead to the knee. If you can not reach your hands to the foot, use the belt: Swipe the folded twice the belt behind the foot and hold on to its edges.
• Fix the position and are in Asan for about a minute, and then repeat the exercise, leaning towards the right foot.

This Asana stimulates the work of the liver and spleen, which is why we are improved digestion. During the exercise, the muscles of the abdomen and the belt are strengthened. Straightening your back, we swing press And we remove fat folds.

Oddly enough, Asana or traditional exercises, with the help of which you can download the press, do not make your belly flat. If you do not drive overweight using inverted and twisted asanas, the welcome cubes of the press will remain invisible under the fatley.

However, the entire sequence of exercises is important in the complex for a flat abdomen, and asans to the press have a decisive final value to achieve the goal.

Urdhva Prasarita Padasana

• Lie on the back, straighten your legs. Hands lift over your head and grant the outside side of the palms to the floor.
• On the breath, lift the straight legs by 15 degrees from the floor and fix the position on 5 free inhales and exhale. Lower legs on the floor. When you exhale, the stomach must be maximally drawn. Inhale and exhale must be smooth, without a breath delay. Repeat the exercise 5-10 times.
• On the breath, lift the straight legs by 60 degrees from the floor and gradually lower, making several breaths and exhalations at each height. Try to get the last level to be5 centimeters from the floor - in such a position of the abdominal muscles work as efficiently as possible. Fix this position on 5-7 free breaths and exhalations. Repeat the exercise 5-10 times.

Performing this Asana is very important to follow not only for even breathing and straight legs, but also press the lower back to the floor. If you break the lower back, then not only reduce the effectiveness of asana, but also risk damage lumbar spine .

Navasana (Powered Powered)

• Sit on the floor, keep straightened legs together. Roll into the shoulders, straighten your back, lower your hands along the body, touch the floor palms.
• On the exhalation, slightly tilt the torso, semi-bended in the knees of the legs take off the floor. Then try to straighten your legs, keeping your hands the back surface of the hips.
• Fix the position and are in Assan 5-8 free breaths and exhale. Lower the legs and after a short rest, repeat the exercise. Perform Asana 5 times.
• Please accept the same position that in the last stage, just now gossip your hands behind your head and be sure to straighten your legs. Your body should form a Latin letter V. The foot should be above the head. Hold your back straight, jump forward.
• Fix the position and stay in Asan 5-8 free breaths and exhale, after which it is in exhale to relax the muscles and return to its original position. Repeat the exercise 10 times.

Performing this asana, you not only swing the press, but also improve the work of the gastrointestinal tract. Large physical activity burns fat in the waist area. However, be careful and do not overdo it - in Navasan, it is easy to pull your back if you overestimate your capabilities.

Svetlana Polikarpova

Sometimes they believe that yoga is available only to the inborn artists of the circus genre "rubber". In fact, even seemingly extremely complex asans from yoga in reality, it is very easy to perform. This photo master class will teach to perform spectacular asians who seem incredibly complex on the side, and the calibration is very easy to perform. All of these Assans are effective to reduce the waist and the length of the muscles of the press.

Natarasana with strap

This is a lightweight version of the classic Natarajasana (performed without a belt when the practitioner performs the seizure of the stage of the same name in his back). Asana is recognized as one of the most beautiful and most often appears on all sorts of posters advertising yoga classes. Its execution with a strap, however, does not make it less spectacular look and useful in terms of load on all sides muscles.

It is necessary to make a loop from any girlfriend (belt, cord, rope, etc.). Standing on the floor, you need to bend one knee and throw a loop on the middle of the foot. Then the elbow rises to the ear, and behind him, in the loop of the strap, the leg rises. Recommendations for implementation The following: shoulder should be strictly around the ear, and the bent foot should not "look out" due to the outlines of the body, if you look at a practicing front. Asana is not only very aesthetic, but also extremely practical: it will help to drive up biceps, side and thigh at the same time! Exercise perfectly prepares for the swimming season and amazes "viewers."

Tree Pose (Persohasana)

Another classic Asana from yoga, which was at least once in his life in the image each. She teaches concentrated, improves the coordination of movements, gives the load to the muscles of the legs and gives peace and harmony. It is difficult to think that this Asana is difficult, you can only before the first attempt to perform it. The lightweight option, with palms connected to breasts (namaste), is available literally to everyone. The bent leg gets a foot below the head of the support leg. The thigh of the support leg is naturally deflected aside.

After mastering the simplest option, with hands in front of the breast, you can try yourself in various complicated versions of a tree posture. You can raise your hands above your head, connect the palms over the topic. You can bend elbows, and you can leave your hands straight. In addition, it is available to tilt toward the support or toward the bent leg. For example, when tilting towards a bent right leg you need to put the palm of his right hand up to the knee. Thus, a miraculous instrument is created to help hold the balance on one leg. It sounds surprising, but becomes clear at the first time attempt.

If the balance arises serious difficulties, you need to pay attention to the following recommendations. First, the balance must be performed with open and eyes and definitions and keeping the look at one point. It is desirable that it was a point on the floor at about 1.5-2 meters ahead of the practitioner. Another amazing assistant in holding the balance is a mirror. If during the execution of the posew of a tree to look at his waist in the mirror, the balance keeps at times more confident. In no case cannot be viewed on moving and changing objects: people, pets, video - it will almost immediately lead to loss of balance.

Pose of Fish (Mattiasana)

The pose of fish perfectly works the muscles of the abdominal nose and looks very effectively. It is not difficult to do. Lying on the back, you must first bend the elbows and lift the blades and head over the floor, and then tilt your head back, while lifting the chest up until the macushkin touches the floor. If the simple option is easily mastered, you can tear off the floor of the hand - either lift them up, or take the head.

In some cases, the first attempt to fulfill the pose of fish can cause fear. The reasons for this are exclusively psychological. As a rule, a person is afraid of what is unusual. Very often the brain without obvious reasons sends the "DANGER!" Signal, when a person faces something unusual, whether it is a snake, people of another race, a strange window on the home computer screen, etc. It is necessary to simply realize that it is impossible to get injured in this Asana, and the head is definitely able to withstand the weight of the neck and shoulders. Execution with closed eyes often helps beginners quickly get used in the pose of fish.

In the performance of this Asana, there are certain nuances that can scare newcomers when trying to incorrect accomplishments. The fact is that behind the foot of the leg, the knee of which is located on the floor, must be maximally removed from the leg located in front. If the knee stands on the floor at an angle of just over 90 degrees, the exercise will cause pain, discomfort and will not bring muscle pose. But if the knee slide on the floor as early as possible, the execution will seem simple.

Exercises have several levels of difficulty. The easiest - with your hands on the thigh. This position removes the load from the muscles of the case. If there is a desire to get a sporting waist, your hands should be raised up. You can also perform a small deflection back. And another interesting point: if you make a practically not visible to the eye of the movement of a cobster ahead, in the direction of the foot made a foot, then work at the bottom of the body will intensify twice.

Malasana

Malasan is a very important asana for women: it not only helps to relax, feel the feeling of harmony, but also stimulates lymphotok, and is also the prevention of moma, benign hubs and ovarian inflammation. Its execution can be varied by difficulty - over time, the hip belt will open everything wider, and the elbows levers are farther and then will be back back their knees. The end result can be any, the exercise will not be less effective. Feels in the muscles of the thighs, press, waist. Malasan can be performed with different distances between the footsteps - depending on the sensations of the practitioner.

Bakasana (Crows Pose)

Ravens Pose is a very easy balance. The weight of various parts of a person's body in this pose is distributed in such a way that the hands easily hold the weight of the entire body. First you need to take the previous pose (Malasana), then, without changing the position of the hands, bring them forward and put it on the floor. Next you need to go forward. It is likely that the feet will break off from the floor from the first attempt. Often, on the first attempt, it turns out to cut off the floor only one foot. They can be alternating. And after a few persistent attempts, the balance will necessarily fulfill.

Yoga is not only a tool that allows you to maintain yourself in shape, but also helps.

For the same thing that the waist is thinner, and fat deposits in the back of the back are reduced, it is proposed to regularly perform the following exercises.

Walking turtle

Take the position shown in the photo 1. The thighs, the stomach and the chest must be on the same line, the head is raised. Make 3-4 steps forward, back, left and right.

Lyrical retreat and respiratory exercises: From multiple and fast respiratory cycles, you can not only earn dizziness, but also to lose consciousness. The reason for the so-called hyperventilation of the lungs, which is due to so intense breathing. Secondly, repeating multiple breathing exercises could advise only a person absolutely incompetent. The usual number of repetitions of exercise in oriental wellness gymnastics is 3-18 times.

Bamboo Bear

Sit down as shown in photo 2. Slowly throw back, ride your back on the floor. Not giving up hands, clamping legs, come back to the starting position.

With the help of these exercises, you also tighten your stomach, get rid of constipation. If there is a shortage of time, they can be performed instead of the morning charging or at any time convenient for you.

Exercises make up to light fatigue and the appearance of the feeling of heat in the whole body. Performing them, imagine beasts whose movements you imitate. Imagination is a very important element of all Eastern wellness systems.

Self-massage for lazy

"Self-massage for lazy people" was so called this complex in one of the wellness groups. It can be performed in the morning, without getting out of the blanket.

• You woke up? Do not rush to get up. Lying, scroll your palms so that they become hot. At the same time, sort the feet for each other.
• Press the left palm tightly to the right shoulder. Women should press the right palm to the left shoulder. So accepted in eastern wellness systems. Slowly spend on the inner surface of the hand from the shoulder to the tips of the fingers 9 times. The same movements do, changing the hands in some places.
• For 1-2 minutes of the pads of the fingers of the hands thoroughly obscure the scalp from the forehead to the back of the head or, on the contrary, from the head of the forehead. Your movements should remind scratching.
• Lying on the right side, energetically, but not too quickly rub your back with your left hand from the tailbone to the spatula about a minute. This exercise is performed lying on the left side.
• Lying on the back, scroll the belly with soft and smooth movements clockwise. Perform an exercise about a minute.

This small self-massage complex uses the recommendations of Eastern specialists in point and linear massage.

Exercises for the abdominal press and hips

A lot of chagrin is delivered to some women excessive fullness in the abdomen, full or too thin hips. Complete with these shortcomings will help a complex of special gymnastic exercises. However, I want to warn that they are not of the lungs and bring the expected effect not immediately. Therefore, take patience. The results will be noticeable after 1.5-2 months, subject to systematic, regular classes. The exercises below can be performed only after a preliminary five-minute warm-up, which includes slopes, squats, various movements with hands and legs. There may be ordinary morning gymnastics such a warm-up. During the exercise, breathe arbitrarily, trying not to detain the breath.

Exercises for the abs

• I. P.- Lying on the back, hands along the body palms down. Slowly raise closed legs by 40-50 centimeters from the floor and smoothly lower. Repeat 8-10 times. Having mastered the exercise, increase the angle of lifting the legs up to 90 degrees and more.
• I. P.- Lying on the back, hands under your head. Raising closed legs up 90 degrees, describe them circles, gradually increasing the amplitude of rotation until you start touching the floor, then, gradually reducing it, return to and. P. Repeat 5 times in one and the other way.
• I. p, the same as in the exercise 1. Raising the legs by 30-40 centimeters from the floor, cross them over each other. Repeat 8-10 times.
• I. P.- Lying on the back head against the wall. Put on each foot, 2 rubber bandages fixed on the wall. Make energetic movements with both legs up and down. Repeat 10-20 times.
• I. P.- Lying on the back, take rubber bandages mounted on the wall. Raising her head and shoulders and pulling the bandage to the knees, lift the legs as fashionable above. Keep them, counting to five. Repeat 5 times.

Complex with full hips

• I. P.- standing left side to the wall and relying about her with his left hand. Make the right foot fly movements to the side. The same, turning, left leg. Repeat 10 times each foot.
• I. P.- Lying on the left side, the left hand bent at the right corner of the palm to the floor, the right is based on the floor at the level of the belt, legs together. Relying on the hands and the outer edge of the left foot, push out from the floor with the left hift, then return to and. P. Repeat 10 times. The same on the right side.
• I. P. - the same. Based on the hands, raise closed legs up. Then lower them on the floor. Repeat 10 times. The same on the right side
• I. P.- Lying on the back with an elongated closed legs, hands behind the head palms up. Keep sharply on the left side, then on the right, rolling through the back. Repeat 12-15 times.
• I. P. - standing on the knees. Sit right to the right to the floor, stretching both hands left; Return to and. P. Repeat 6-8 times. The same else. (With extended veins on the legs, this exercise cannot be performed).
• I. P.- Standing, legs wider shoulders, hands on the waist. Circular thigh movements first left, then right. Head and breasts try not to rock. Repeat 12-15 times in each direction.
• I. P. - standing on his knees, hands along the body. Not bending your backs, slowly deviate back and also go back in and. p. Repeat 8-10 times.
• Walking in high and low semi-pass for 2-3 minutes, hands on the knees.

Exercises at thin thighs

• I. P. - Standing, legs on the width of the shoulders, socks are divorced to the sides. Slowly rise and go on socks. Repeat 20-30 times.
• I. P. - Standing, legs together, hands on the waist. Slowly rise to the socks, then sit down the same slowly and, trying to strain the muscles of the legs stronger, raise. Source to the entire foot. After 2-3 repetitions, relax your leg muscles and shake each foot. Repeat 20-25 times.
• I. P. - Sitting the riding on the chair, holding his hands for the back. Straightening muscles, lift the straight legs forward, then lower. Repeat 20-25 times.
• I. P.- Riding socks on a 4-5 centimeter board with a height of 4-5 centimeters, then go on to the socks, then go down to get the heels to the heels. Repeat 10-12 times.
• I.P.- Standing, leaning hands about the edge of the table, legs wider shoulders. Slip soles on the floor, connect the straight legs together. Repeat 5-10 times.

Hello dear readers! Summer is not far off, and therefore it's time to think about the tightened figure and how to lose weight after winter. In this regard, we decided to choose yoga exercises for a flat abdomen and help you reach an ideal thin waist.

Yoga is a versatile way to improve, remove fat and just raise yourself a mood. It is not aggressive in its fulfillment, but quite effective.

You will literally feel all your body, every muscle and your tummy will noticeably tighten. These exercise complexes are suitable for both women and men. Men daily classes will bring a solid press and will increase the overall endurance of the body.

Workout before starting classes

Before doing any sport for heating, it is necessary to carry out a small gymnastics, charging and yoga in this case is no exception.

To get a good result and not harm your health, you need to warm up muscles and joints. You can use asans. For example, the complex greeting the sun.

• Source position. We stand, the legs are a bit apart, the hands are raised up, the palms are closed as if you will now clap. Fully exhale air. Then a deep breath and bending back. But the deflection is not in the lower back, but under the blades.
• On the exhalation we lean forward, without bending your knees, touch the floor palm. Now we make a lunge on the left leg, look to the knee do not perform for the sock, there must be a straight angle. Right legs are well stretched and bending under the blades on the breath. I exhale, remove the left leg back and be flexing.
• Then you need to breathe, raising the buttocks up forming an angle, relying only on socks and palms.
• Further, we make a lunge on the right leg and exhale, deflection and do inhale. Further we remove the leg raising the buttocks and resting on socks and palms, you need to breathe.
• Then the palms make it sneak to the knees as if we were in the book. And exhale.
• We return to the starting position, raising your hands up and folding your hands. Take a breath and bending under the blades.

Perform a minimum three times in a row. The respiratory part of this complex must continue continuously, like the exercise itself. This technique perfectly stretches the brushes and ankles, which increases the vital energy.

Do not hurry, do everything smoothly. Try to enjoy the process. Imagine how your energy takes place in a circle, as all energy nodes are opened. It is best to do this workout in the morning, and barefoot on earth, then you will get a maximum charge from the sun and earth.

But if you are a novice, it will be enough for you a large load. Better start with the usual workout, rotating hips, head, hands, and knees. After that, sit crossed and bent my legs. Close your eyes and try to calm your thoughts, remember, think about pleasant.

Complexes of exercise

We want you to present a few videos in order for you, reviewing them, better understood and improved the effectiveness of classes, improving your result.

1. Yoga for slimming belly and sides

The execution of this complex will allow you in just a couple of months to boast an excellent flat tummy. This method is also good and what requires minimal time spending, only 10 minutes a day.

2. Vacuum for belly

Also a pleasant bonus in this complex is that we use muscles and legs, and buttocks. Thanks to this, you can slightly strengthen the lower part of the body and get rid of the "sides" in the hips and tighten the buttocks.

4. Improve posture

This video consists of five simple exercises that will help strengthen the press, an explanatory department will improve the posture, the work of the internal organs and there will be more energy and strength.

5. Remove the tummy after delivery

After giving birth, it is very difficult to get rid of the abdomen. Loads are impossible to produce large, but you want to be beautiful.

This video will help you start doing yoga for slimming belly for beginners, making the main blow not so much on the muscles of the belly as the whole body as a whole, leading it into the tone and stretching muscles. Perform everything slowly and carefully.

Warning

When performing any Asan, do not forget about the respiratory part of the exercises, they are no less important. Proper breathing improves blood circulation and nutrition, and accordingly the work of the muscles.

Of course, it is important not to forget about contraindications. If you suffer acute diseases such as ulcers, the inflammation of the twelvepalist, varicose veins, serious heart disease should be obtained by a doctor's advice.

You should also be careful. If you have problems with the thyroid, you should also consult a doctor.

Hello everybody!

It is often some girls or women who are sitting on, can not get rid of excess fat on the stomach. However, even such "sacrifices" do not bring them special aesthetic pleasure, and only spiritual suffering is caused from jeans from under jeans.

And the doctors warned that fat "stocks" in the abdomen area is disturbed in the body not only metabolic processes, but over time they can provoke the development of diabetes mellitus on the second type, problems with the cardiovascular system or even oncology.

At the same time, one of the ways to solve this problem and stop the accumulation of an extra fat layer can yoga for slimming belly.

Therefore, in his article, I will tell newcomers about the features of yoga, what recommendations should be followed by what exercises should be included in the complex to acquire ideal forms for the abdomen and waist.

The benefits of yoga for weight loss

According to the reviews of practicing yoga classes, everything is definitely noted, it is noted that the performance of her exercises allow a person:

1. Improve well-being and digestion.
2. Work all muscle groups.
3. Remove toxins from the body.
4. It is safe to achieve an elastic press.
5. Learn to breathe correctly.
6. Optimize the work of the internal organs.
7. Reduce fat deposits.
8. Stimulate the intestinal peristalsis.
9. Relax, reveal the pelvic bones to reduce excess lordosis of the lumbar department.
10. Come inner peace.
11. Control your thoughts.

And the purpose of this Eastern practice is based on what exercises should not be carried out in force, in order not to harm the body. Therefore, it is optimally suitable for people with insufficient physical training, it can be carried out independently, does not require a mandatory visit to the fitness club.

Where should I start?

Those who decided at home to reduce their fat deposits on the stomach and on its sides will need:

• Yoga mat;
• Desire to do;
• 20 minutes of free time, preferably in the morning.

At the same time, they need to follow certain rules:

1. Before occupation, it is necessary to conduct a 10 minute warm-up. Here you should do inclons, damages to the body, the rotation of the hips, actively rubbing the hands of the joints on the legs, hips and knees to heat the muscle-binder.
2. Start a complex with simple exercises.
3. Each posture should be held initially for 5-10 seconds and gradually, depending on well-being, increase this time.
4. Practice should be accompanied by deep breathing so that blood together with muscular tissues to saturate with oxygen.

And also, I want to prompt several moments.

First, do not try to perfectly perform asana immediately, let's give your muscles to its muscles in proportion to its strength. Secondly, it does not follow the full stomach to perform inverted postures. After all, if you neglect these advice, you can break the blood circulation in the liver, not only unpleasant discomfort due to muscle pain, but also a sharp colic in the right hypochondrium.

What can be included in the main complex?

Unlike static exercises on the press in fitness, yoga for the abdomen on numerous reviews of women is even more efficient. Therefore, I picked up for beginners optimally simple asans, which they can be included in the training complex. At the same time, it would make a reservation that all exercises should be performed at least five repetitions and interruptions of no more than 15 seconds.

Cobra

This exercise allows you to strengthen the muscles of the upper part of the torso and the press of the abdominal cavity. For its execution you need:

1. To lie on the stomach, then stretch your legs so that the fingers of the legs and chin touches the floor.
2. Next to rely on the palm of your hand, to arrange them right under the breast.
3. Then slowly breathing, you need to raise the top of the torso on your hands, get to the maximum back.
4. Hold such a pose 10-15 seconds.
5. After slow exhalation, you should return to the original position.

Planck

This exercise is not only the easiest asana, but also quite productive, to reduce fat on the buttocks, strengthen the muscles on the hands, shoulders, back. The scheme of execution of this Asana is carried out like this:

1. Initially, you need to put on your knees, and then put your hands before you.
2. Then the legs should be left back, climb on the fingers of the legs, lifted on your hands, take a pose similar push.
3. Doing a deep breath, you should pull out the body, look straight, keep your back smooth, feel the maximum voltage in the press.
4. Asana is envisaged according to the straight line of the body from the head to it for 15 seconds.

Liberation of wind

Performance of this exercise helps to reduce pain in the back, strengthen the muscles of the hips and the press. At the same time, it still increases the metabolism processes, allows you to improve the operation of the gastrointestinal tract.

Asana "Wind exemption" should be performed like this:

1. To lie on the back, arrange your hands along the body, stretch your legs, and after the heel to put together.
2. Then, on the exhalation, the legs should slowly bend in the knees, tightening them to the chest.
3. For proper retention of the position, you need to clashes your knees with both hands.
4. Posa should be detained for about a minute, observing deep breathing.
5. Then you need to lower the hand to the floor together with your feet to the initial position.

Of course, this is a small Tolik of those exercises that allow remove fat deposits from the abdomen, make elastic buttocks, a flat press and a thin waist. Here you can add more and postures:

• Boats;
• Candles;
• Luke;
• Planks for forearm;

At the same time, one should never be engaged through pain, force the breath's delay or increase artificially amplitude of the movement. Everything should be in reasonable limits, and the result should be advanced as progress has been achieved.

And here I want to warn pregnant women, people with spinal injuries, stomach ulcers or intervertebral hernias. For you, only your attending doctors must give good to yoga classes, given the health and severity of the disease.

Successful Yoga Practice! See you!