Of course, you know that yoga calms, removing stress better than raisins and raisins, and even chocolate. However, its beneficial effect on the waist is not exhausted by this. Yoga affects the body in a complex way. It includes all the muscles and organs, improves posture, creates the correct body structure and a beautiful silhouette. In this complex, we included asanas that work out the muscles involved in shaping the slender waist (press, buttocks, outer thighs, waist). At the same time, they extend the spine, providing smooth bends of the body. Remember: yoga, breathing exercises for weight loss is very important to do with pleasure and in accordance with the capabilities of your body. Do the complex several times a week, before breakfast or dinner. If you are after eating, after an hour and a half after a light snack and three hours after a hearty meal. Start the lesson with pranayam, and finish it with necessarily shavasana. Repeat asanas time after time and soon wonder how much you can.
Virabhardrasana
Promotes the stretching and strengthening of all major muscle groups, muscle-stabilizers. Improves posture, lengthens the waist and silhouette lines as a whole. Rise your legs wider than your shoulders, feet are parallel to each other. Turn on the heels to the left, on exhalation bend the left knee to the right angle, the knee just over the heel. On inspiration, combining the palms of your hands, raise your hands straight up so that the body from the heel of the right foot to the thumbs of the fingers stretches out in a line. Hold in this position for 30-60 seconds, return to the starting position and perform the asana in the other direction. If it is difficult for you to do it in this way, you can drop your hands and lean your forearms on your hip or reduce the angle. Doing the asana in one direction, do not forget that you have to fulfill it in another. And it is very important that you endure the asana approximately equal amount of time in both directions. Count on your strength!
Tadasana (balance on the half-toes)
Supplements the previous asana. Pulls up the stomach. Pulling the spine, forms a beautiful curve of the waist. Stand up, legs on the width of the pelvis. Inhale, raise your hands and head up. Exhale, pulling up the diaphragm and pelvic floor muscles, and on the next inspiration, keeping the stomach retracted, climb up on the half-toes. Breathe, reach for your hands, do not throw your head far. Hold in this position, as you can. If you just press 5 seconds, repeat 3 times, if 10-15 seconds - 2 times. On exhalation, lower your arms and stand on your feet.
Konasana (variation with twisting)
He studies oblique abdominal muscles, the external side of the thighs, reduces the so-called "ears", extends the lumbar spine, extending the waist line. Sit down, spread your legs. You should feel only traction, not pain. Stop pulling on yourself, press the entire back surface of your legs to the floor. Turn to the left leg, place the left hand on the outside of the hip, the right hand - with the inner leg. On inspiration, lift up your left hand, then - head and look at the palm of your hand. On exhalation, lean towards the right foot, inhale open shoulder over shoulder. On exhalation, turn your head and look from under your shoulder to the ceiling. Hold in this position for 1 minute. Return to the starting position through pulling and lifting, and perform the asana in the other direction (the angle of inclination is the same). If you can not grab a foot at the final point, just bend over to it and pull your arm, feeling how the waist line lengthens, the muscles of the back stretch.
Vasishthasana
Strengthens the oblique muscles and muscles of the outer surface of the thighs, forming a beautiful waist bend. Sit in the pose of the staff. Place your right hand behind you at arm's length from the buttocks - your wrist is on the same line as the right heel, your fingers are pointing away from you, the pads are pressed to the floor. Inhale and on the respiratory arrest, straighten the right arm, lifting the body and hips and unfolding the pelvis and shoulders. Put the foot on the foot (if it is difficult, you can cross your ankles or lean on your knee) and inhale pull your left arm up. Take a few breaths-exhalations and lower it, pulling it behind your head. Hold this position for as long as you can. Exiting the asana, again raise your left arm up and, bending the elbow of the supporting arm, sink to the floor. Perform the asana in the other direction.
Naukasana (boat in the trough)
Strengthens the muscles of the back surface of the body and forms a beautiful posture, tightening the stomach. Do not follow critical days. Lie on your stomach, feet on the width of your hips, hands on the width of your shoulders in front of you, the ribs of your hands are perpendicular to the floor. At inhalation, bend over, lifting your arms, head, shoulders and legs above the floor. Do not jerk up, climb into the asana through traction. Breathe in your nose noiselessly and evenly: pouting your stomach like a ball, open the sternum and throat. Hold in the final position for at least 20-30 seconds, then exhale smoothly back to its original position. If you can not stand in this asana for more than 60 seconds, then perform it again.
Navasana (boat on the ischium mounds)
Provides excellent effect on the muscles of the abdomen, pelvic floor, waist. Can not be performed on critical days. Lie on your back, legs together, press your hands to your hips. Inhale and, with your hands on your hips, begin lifting the body and legs so that in the final position they form the letter V. The back is straight, the arms and legs are parallel to the floor, you are balancing on the ischium mounds. During lifting, the stomach is retracted, use the strength of the pelvic floor muscles and do not slouch while holding the position. If the press is not strong enough, you can grab yourself by the hips, take a few breaths and then let go of it again. If well prepared, straighten your knees. Leaving the asana, with exhalation, return to the supine position on the back. The asana should be sustained for as long as the previous one. If you can hold it for no more than 5 seconds, do 2 approaches.
(Sleeping Eagle) - twist on the back
Allows rest and at the same time affects the oblique abdominal muscles and hip muscles, forming a waist. Lie on your back, hands to the sides, bend your knees. On the place where they were lying, should get their heels. On inspiration, lift up the straight right leg. On exhalation, cross the hips in the groin area, then - the shins and sweep the left foot with your right foot, passing the foot under the left knee. Inhale and, holding your breath, twist the body, on exhalation, lower your hips to the left, and turn your head to the right. Do not take your shoulders off the floor, your back is straight, the diaphragm is tightened. Remain in this position for 1 minute. On inspiration, get out of the asana, untwist your legs. Do it in the opposite direction.
Marjari Asana
Helps extend the muscles of the back. Affects the oblique abdominal muscles, creating a smooth silhouette line. Stand on all fours, knees under the hip joints, wrists under the shoulders. Put your right palm on the middle line of the body, the left one perpendicular to it. Inhale and exhale make a sliding motion with your left hand, at the final point, lowering the left shoulder and head to the floor. On inhalation, extend your left arm over your head, palm on the floor. Hold your breath and unfold your shoulder above your shoulder, with an exhalation, turn your head and look at the ceiling. Remain in the pose until a minute. Exit the asana, bending your left hand and placing your palm on the floor. At the inspiration rise. Supplement our complex with pranayamas, which will help to find a beautiful, tucked up stomach. Do this in the morning before breakfast in a well-ventilated room. At the end of 5 minutes lie in the pose of the child.
Shurya anuloma burns kapha (mucus and fat). It is carried out till 11-12 o'clock in the afternoon. Sit in the padmasana or cross your legs in Turkish. Place the middle finger of the right hand at the point of the third eye, the ring finger and the little finger bend. Breathe in with two nostrils. Press the ring finger on the left nostril and inhale through the right nostril. Close your thumb with your right thumb, exhale through your left. Repeat 9-12 times. With discomfort, stop pranayama. Kapalabhat - breath, involving the diaphragm. Sitting in the same position, put your hands on your stomach, exhale rhythmically, pulling your navel to your lower back. Repeat 1-5 minutes, making each 40 breaths-breaths. Bhasika sitting - breathing, during which the chest moves. Put her hands on her, feel how the torso rises on the inhalation. A persistent exhalation - the torso descends. Repeat 1-5 minutes, doing 10-20 breaths per each. Missed the second and third pranayama in critical days.
Yoga will have to be skipped if:
- you have fever;
- you have critical days (first half);
- you drank alcoholic beverages;
- if you are in a state of extreme stress or very tired;
- if you have high blood pressure (pranayama is undesirable);
- before the occupation, do not drink coffee, strong tea, smoke (especially in front of pranayama).