Minute of yoga: exercises that will help get rid of the stomach
Monday, November 06, 2017
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Some argue that yoga does not help get rid of excess weight, but it's not so if you practice regularly. See what will help you!
If you are tired of the "lifebuoy" on your stomach, then it's time to go in for sports. But the best way to do this is yoga. After all, during the practice you not only bring your body to the desired shape, but also cope with the daily stresses, which very often lead to overeating and consuming a huge amount of alcohol.
We offer several asanas (exercises) that help get rid of excess fat in the abdomen.
1. Tadasana (the pose of the mountain)
This pose is well suited for warming up, it can be started every morning. Stand up straight, connecting the feet, so that the outer thumbs on the legs touch each other. Hold the palms in front of the body. Then bring your hands forward and put your palms close together. Inhale, pull the stomach up, pull out the spine, straighten the neck, and then raise your hands above your head. Stretch the body as much as possible. Keep position 30-60 seconds, breathe smoothly. If you want to complicate the asana, you can climb on your toes and stay in this position.
2. Surya Namaskar (greeting the sun)
This is a whole complex of exercises, which consists of twelve different asanas. Start from the standing position, take a deep breath and fill the chest with oxygen. Standing we perform a gesture "namaste" - hands folded with palms together, are located near the chest. We turn in the direction of the sun, and mentally welcome it.
The eyes are closed, the body is relaxed, the feet are together, or slightly apart. Inhale, raise both hands up above your head. In the final position, the arms are straightened at the elbows and parallel to each other; palms facing forward. Back bends. Breathing occurs during the adoption of this position. The head stretches back, without unnecessary tension.
On exhalation smoothly lowered, caving in such a way that, if stretch allows, you could put your hands on the floor in front of your feet, or clasp your legs with your hands, and lean your head against your knees. Legs do not bend, movements occur smoothly, continuously, without jerks and without superfluous pressure. The deflection is carried out, from the hips, back, as far as possible remains straightened.
On inspiration, pull the right leg back along the floor as far as possible, while bending the left leg in the knee. The left foot and hands remain in place. The palms or fingertips touch the floor to maintain balance, the arms in elbows are straightened. The view is directed upwards.
On exhalation, the left leg is moved back, and we place it near the right, we keep the legs parallel to each other, the socks are located side by side until the 8th asana is taken. At the same time, the buttocks rise, and the head descends between the arms, bending forward towards the legs, so that whenever possible, the sight is directed to the knees. The heels are pulled to the floor, causing a slight tension in the muscles of the muscles. The body forms a triangle.
This form is called so because eight points touch the end position of the floor. At the delay of breathing from the exhalation of the previous position, bend the knees and lower them to the floor, then, also lower the chest and chin to the floor, keeping the buttocks elevated. The floors touch: hands, chin, chest, knees and toes.
On inspiration, lower your hips, while pushing your chest chest forward and upwards, bending the spine with an arch. The head bends backwards face up. Legs and hips remain on the floor. Hands hold the torso. When moving from the previous asana, the location of the hands and feet does not change.
On exhalation, keeping your arms and legs straightened, take the pose of the mountain again. On inspiration, move the left leg forward, placing the left foot between the hands. At the same time, the right foot pushes the pelvis forward, and again we move to the rider's position. On exhalation, carry the right foot forward and place the right foot next to the left one. The legs straighten, the trunk bends forward. This exercise is a repetition of the third described above.
Inhale, lift your torso and stretch your arms above your head. This exercise repeats the second in the complex. The body straightens and assumes the original position, as in the very first pose. A healthy person should do at least 12 circles at a time. Beginners can perform 4 laps.
3. Padahastasana
Arrange the feet at the width of the shoulders, bend over, folding in the hip joints. Embrace the big toes with large, index and middle fingers. Maximize your arms and back. To do this, unfold the crotch region backwards (coccyx up), pull out your hands, pull the solar plexus upward, toward the chin, stretch your neck.
Tighten your legs. With an exhalation, bend your elbows and bend lower, stretching your torso. Pull the big toes and bend even lower, bringing your head closer to your feet.
Place the palms under the feet so that the big toe presses against the ray bones, and the index and middle fingers touch the feet from the bottom near the heels. Hold for 20-30 seconds, breathe smoothly.
4. Pashchimotthanasana
Sit on your buttocks, straighten your legs. Stop your foot socks on yourself, press the back of your knees to the floor. Grasp hands on the lower leg or knees - to where the hands reach with the straightened back.
Helping yourself with your arms, stretch your back forward and up (but not down!), Extending the spine. Then relax the back and lower it as low as possible to the legs, continuing to pull the crown forward. Hands, neck, shoulders - as much as possible. Breathe freely for 30-60 seconds, gradually increasing the duration of execution.
Exit: slightly pull back the lower back, raise the head and, bending in the chest and back, lift up the vertebra behind the vertebrae, until the back is vertical.
5. Ushtrasana (camel's position)
Stand on your knees, placing them on the width of your pelvis, put your hands on your hips, pull the body up, stretching your ribs and loosening your lower back. Lean back and grasp your heels (or put your hands on your feet). With an exhalation, bend in the chest and lower back, pulling your head back.
Keep the body at the expense of the muscles of the legs. Hold for 30 seconds, breathe smoothly.
If you are tired of the "lifebuoy" on your stomach, then it's time to go in for sports. But the best way to do this is yoga. After all, during the practice you not only bring your body to the desired shape, but also cope with the daily stresses, which very often lead to overeating and consuming a huge amount of alcohol.
We offer several asanas (exercises) that help get rid of excess fat in the abdomen.
1. Tadasana (the pose of the mountain)
This pose is well suited for warming up, it can be started every morning. Stand up straight, connecting the feet, so that the outer thumbs on the legs touch each other. Hold the palms in front of the body. Then bring your hands forward and put your palms close together. Inhale, pull the stomach up, pull out the spine, straighten the neck, and then raise your hands above your head. Stretch the body as much as possible. Keep position 30-60 seconds, breathe smoothly. If you want to complicate the asana, you can climb on your toes and stay in this position.
2. Surya Namaskar (greeting the sun)
This is a whole complex of exercises, which consists of twelve different asanas. Start from the standing position, take a deep breath and fill the chest with oxygen. Standing we perform a gesture "namaste" - hands folded with palms together, are located near the chest. We turn in the direction of the sun, and mentally welcome it.
The eyes are closed, the body is relaxed, the feet are together, or slightly apart. Inhale, raise both hands up above your head. In the final position, the arms are straightened at the elbows and parallel to each other; palms facing forward. Back bends. Breathing occurs during the adoption of this position. The head stretches back, without unnecessary tension.
On exhalation smoothly lowered, caving in such a way that, if stretch allows, you could put your hands on the floor in front of your feet, or clasp your legs with your hands, and lean your head against your knees. Legs do not bend, movements occur smoothly, continuously, without jerks and without superfluous pressure. The deflection is carried out, from the hips, back, as far as possible remains straightened.
On inspiration, pull the right leg back along the floor as far as possible, while bending the left leg in the knee. The left foot and hands remain in place. The palms or fingertips touch the floor to maintain balance, the arms in elbows are straightened. The view is directed upwards.
On exhalation, the left leg is moved back, and we place it near the right, we keep the legs parallel to each other, the socks are located side by side until the 8th asana is taken. At the same time, the buttocks rise, and the head descends between the arms, bending forward towards the legs, so that whenever possible, the sight is directed to the knees. The heels are pulled to the floor, causing a slight tension in the muscles of the muscles. The body forms a triangle.
This form is called so because eight points touch the end position of the floor. At the delay of breathing from the exhalation of the previous position, bend the knees and lower them to the floor, then, also lower the chest and chin to the floor, keeping the buttocks elevated. The floors touch: hands, chin, chest, knees and toes.
On inspiration, lower your hips, while pushing your chest chest forward and upwards, bending the spine with an arch. The head bends backwards face up. Legs and hips remain on the floor. Hands hold the torso. When moving from the previous asana, the location of the hands and feet does not change.
On exhalation, keeping your arms and legs straightened, take the pose of the mountain again. On inspiration, move the left leg forward, placing the left foot between the hands. At the same time, the right foot pushes the pelvis forward, and again we move to the rider's position. On exhalation, carry the right foot forward and place the right foot next to the left one. The legs straighten, the trunk bends forward. This exercise is a repetition of the third described above.
Inhale, lift your torso and stretch your arms above your head. This exercise repeats the second in the complex. The body straightens and assumes the original position, as in the very first pose. A healthy person should do at least 12 circles at a time. Beginners can perform 4 laps.
Surya Namaskar (greeting the sun), view more
3. Padahastasana
Arrange the feet at the width of the shoulders, bend over, folding in the hip joints. Embrace the big toes with large, index and middle fingers. Maximize your arms and back. To do this, unfold the crotch region backwards (coccyx up), pull out your hands, pull the solar plexus upward, toward the chin, stretch your neck.
Tighten your legs. With an exhalation, bend your elbows and bend lower, stretching your torso. Pull the big toes and bend even lower, bringing your head closer to your feet.
Place the palms under the feet so that the big toe presses against the ray bones, and the index and middle fingers touch the feet from the bottom near the heels. Hold for 20-30 seconds, breathe smoothly.
4. Pashchimotthanasana
Sit on your buttocks, straighten your legs. Stop your foot socks on yourself, press the back of your knees to the floor. Grasp hands on the lower leg or knees - to where the hands reach with the straightened back.
Helping yourself with your arms, stretch your back forward and up (but not down!), Extending the spine. Then relax the back and lower it as low as possible to the legs, continuing to pull the crown forward. Hands, neck, shoulders - as much as possible. Breathe freely for 30-60 seconds, gradually increasing the duration of execution.
Exit: slightly pull back the lower back, raise the head and, bending in the chest and back, lift up the vertebra behind the vertebrae, until the back is vertical.
5. Ushtrasana (camel's position)
Stand on your knees, placing them on the width of your pelvis, put your hands on your hips, pull the body up, stretching your ribs and loosening your lower back. Lean back and grasp your heels (or put your hands on your feet). With an exhalation, bend in the chest and lower back, pulling your head back.
Keep the body at the expense of the muscles of the legs. Hold for 30 seconds, breathe smoothly.
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