Yoga exercises for weight loss in the waist. Yoga exercises for slimming the abdomen and sides

Contrary to what the ads say, there is no "secret way" for a flat, thin stomach. To get rid of belly fat and restore skin elasticity, you will need to stay away from the kitchen and do exercises that do not require special equipment. The complex will help your stomach lose weight daily exercise yoga. You will be surprised how quickly your stomach becomes flat, elastic, firm.

Yoga asanas have been known for thousands of years. They help in the fight against flatulence, because they improve digestion, cleanse the body of toxins. In addition to the appearance of our body, practicing yoga, we improve our internal state. Some asanas stimulate peristalsis, promoting the release of excess gases and improving the condition. See for yourself that asanas will help you if you want to have a slimmer belly. Keep in mind that some asanas are more advanced than others.

Before starting any exercise program, you should evaluate your abilities. Start with the simplest asanas by watching videos or consulting with an experienced instructor.

Warm up before workout

Before loading the muscles and doing yoga exercises to slim the abdomen and sides, you need to spend a few minutes warming up, consisting mainly of inclinations, circular motions hips and torso twists.

Starting the following exercises without proper warm-up trunk muscles, laterdelayed muscle pain can be felt.

It is also important to calculate the intensity of the load to the strength of the muscles. If you do yoga for weight loss of the abdomen and sides only on holidays and do not do other exercises, the abdominal muscles will recover slowly, so it is easy to overexert them. Under moderate load, the most safe way fulfill the following exercises once every three days.

Talasana

Asana requires good coordination and strong hands and shoulders. This effective yoga for weight loss of the abdomen and sides.

Sit in the lotus position. Tighten your legs tightly, bring your knees closer to your body.
Place the palms of your hands on either side of your thighs, fingers pointing forward.
Raise your buttocks off the floor while straightening your arms. Press your knees as close to your chest as possible. Stay in the position for 2-3 minutes and then lower yourself back to the starting position and exhale.
Another variation of the Talasana asana is to raise the legs forward.
Take the lotus position. Raise your straight legs to chest height and cross them at the ankles.
Raise your arms up, keep your back straight.
Return to the Padmasana pose.

Pawanamuktasana

Lie on your back. Bend your knees.
Press the legs bent at the knees with your hands to the chest so that the hips touch the stomach.
Raise your head up and touch your knees with your nose.
Take a deep breath and hold your breath in this position for 30 seconds. Slowly lower your head and legs.

The exercise can be done with one leg bent. The other leg should be straight with the toes pointing towards the head.

Position of the Sphinx or Cobra (Bhunjangasana)

The position increases blood circulation and restores the muscles of the abdomen and thighs, optimizes the work of all departments, stretches the feet, stimulates the activity of the adrenal glands and has a beneficial effect on the thyroid gland.

Lie on your stomach. The arms are bent at the elbows. The forearms are parallel to each other. Get them on the floor. Place your hands from elbow to wrist on the mat, palms down.
Using your back muscles, lift upper part body from the floor, arms straightened at the elbows. Try not to push it with your hands, but simply lift it using your back muscles.
Hold this position for 30 seconds, then take starting position.

Asana is similar to bhujangasana, but more advanced. It stimulates the whole body, strengthens the abdominal muscles, helps to correct the stoop of the back and shoulders, and has a beneficial effect on the reproductive system of women.

Lie on your stomach and lift your calves up, bending them at the knees. Legs together.
Throw your hands behind your head. Grasp both ankles with your hands, pull them up, lifting your hips off the floor.
In this position, only the pubic bone and abdomen should touch the floor. The body should be curved in the shape of a circle.
During the asana, the legs are together. Hold the position for 20-30 seconds and return to the starting position.

Pashchimottanasana position

Practicing the asana is less difficult than it is pronounced. It requires a bit of flexibility and therefore, before moving on to practice it, do the previous asanas.

Lie on your back. Legs are straight. The arms are extended above the head. All together form one straight line from the head to the toes.
Raise your palms to the ceiling and join your hands together.
Tighten your abdominal muscles. Lift up, trying to keep your back straight and your joined hands above your head.
Bend forward and wrap your hands around your toes.
Keeping your back straight, touch your head with your knees.
Hold the position for 1.5-2 minutes and exit it.

Sarvangasana position

Lie down on a flat surface.
Connect your legs together, bend at the knees and lift up.
Support your buttocks with your hands so as to maintain an upright position.
Support your shoulders, and lower your legs on your head as low as possible - the spine in this position should be completely straight.
Hold the position for three minutes.
Raise your straight legs up and stay in this position for five minutes.
Slowly support your shoulders and lower your legs to the floor.

Conclusion

Yoga is good for everything. They soothe, relieve stress, and improve the functioning of the body, give an attractive shape to the silhouette.

Along with these yoga poses that reduce belly fat, you should also stick to healthy eating and make sure your body is getting enough sleep, as studies have proven the negative impact of insomnia on body fat in the abdomen.

Waist and hips, many begin to doubt their results. It's amazing what you can do without running around the stadium to exhaustion, or without exhausting yourself for hours. However, it is. The fact is that in yoga classes, not only the body is trained, but also the brain along with.

Did you know? In 2005, studies by Alan Crystal and scientists from the Cancer Research Center, during which 15.5 thousand people were examined, showed that people with overweight who practiced yoga for at least 30 minutes once a week for 4 years lost weight; and those whose weight was normal did not get better.

Although science has not yet sufficiently studied the connection between yoga and yoga, the fact remains: there is a result. It is possible that the inner harmony of a person, his psychological health contributes to the improvement of metabolism and destroys the connection between mental instability and food intake.

In other words, yoga can be used for weight loss flat stomach and thin waist, because:

Yoga enables a person to relax, free his thoughts from constant worries and problems, the body and mind become one, balanced, so the metabolic processes in the body are normalized.
Yoga makes it possible to improve the functioning of internal organs. Various postures make it better to strain the muscles around the internal organs, stimulate blood circulation, work, tendons, joints, and the digestive system. As a result, various harmful substances are removed from the body, and metabolism improves.
Yoga classes are not only physical training but also mental. Yoga teaches to distract from everyday problems that cause a person to feel a lack of happiness. In an effort to regain it, the brain makes a person fill the void with pleasure from. Freed from negative ones, the body ceases to need to muffle them with food.

Contraindications

It is better to refuse yoga classes if you have:

Mental illness.
Damage to the heart muscles (diseases that cause them to change).
Infection of the motor system.
skull, brain, spine.
Infection of the central nervous system.
Cancer tumors.
Stones in the gallbladder.
Increased blood pressure.
Peptic ulcer, acute gastritis.
Inflammatory diseases of the female genital organs.
High or low temperature.
You feel unwell, you are very tired, you were engaged in heavy physical work ate a hearty meal.
After surgical interventions.
Less than 6 hours after the sauna or less than 4 hours before.

The presence of various diseases does not mean that yoga should be completely abandoned. It's just that such people are contraindicated intense training, a modern yoga offers a lot various options that do not require hard asanas.

Important! During menstruation, it is better to reduce the intensity of training, do not strain the abdominal muscles, do not bend much. In case of soreness or excessive discharge, it is better to stop exercising.

Which yoga is better and more effective for full

Choice of type of yoga - difficult task and it is best to focus on your own preferences: whether you like to move or not, you want to relieve tension, reveal your inner energy, like to work out alone or with a company. You should also consider whether you are new to yoga, whether you have health problems.
Basically, people seeking to lose weight choose:

- ancient view yoga, aimed at relieving tension, focusing attention, balancing and breathing, the work of internal organs. Suitable for people with diseases of the musculoskeletal system.
- in this type of yoga, asanas (poses) are performed slowly, using various kinds supports.
Ashtanga vinyasa yoga- hatha yoga is performed without stopping, connected, this technique is called vinyasa. The effectiveness of exercise depends on proper breathing.

Any kind of yoga can contribute to weight loss, they all contain asanas for training the abdomen and sides, the main thing is to follow the technique of execution and the regularity of training, doing less, but more often. Sometimes, to make a final choice, you need to try different types yoga.

Did you know? In an interview, Madonna stated that she experienced a real addiction to yoga, doing it 7 days a week. According to the singer, she became so flexible that she could perform in Cirque du Solei.

Preparing to practice at home

Before starting the exercises, you need to prepare:

Choose a time and place to practice.
Prepare free.
Read the instructions for the exercises.
Ventilate the room, but not to a frosty state.
Remove jewelry.
Prepare the rug.
Do not eat.

Don't imagine your future appearance- this leads to the denial of today's appearance and does not allow you to enjoy.

Warm-up - perform self-massage

It is important for classes - unheated muscles and will not be able to stretch properly and can be injured. To knead before yoga, you must:

Stretch your palms, fingers, hands.
Rub your neck.
Massage your head with your fingertips.
Stretch your ears.
Rotate your neck.
Rotate the joints of the hands.
Stretch the muscles of the arms, folding them behind the back into the lock.
Stretch with the whole body.
Rotate the joints of the legs.
Rotate the pelvis.

Yoga for weight loss for beginners - 15 minutes a day

For those who highly value their time, we offer yoga exercises for a flat stomach, designed for 15 minutes a day, and providing for a smooth transition from one asana to another, that is, vinyasa (flow), and calm breathing.

Pose. Stand freely, do not strain, keep your hands down. Inhaling, throw your hands up; exhaling, tilt forward and press your palms to the floor, you can slightly bend your legs. Inhaling, cock your head up, directing your gaze to the ceiling (you can just go forward). Exhaling, tilt your head and jump back (you can just put your legs back one at a time). Do not relax or bend your arms, legs and torso. Place your palms and toes on the floor, spread your arms and legs shoulder-width apart. This exercise will remind you of push-ups when you just got up, pushing up from the floor. Fix the position, tighten the muscles, calm breathing. Mentally fixate on the abdominal muscles, imagine how they tense up. This is the starting position for the following exercises.

Continuing to be in the outgoing position, move left hand close to the right, lean on it, exhaling, throw up right hand up, rotating the torso behind her along with the legs so as to find yourself on your side. The emphasis is on the left palm and the edge of the left foot. The head is pointing up, look at the fingers of the right hand, the back is straight, slowly stretch it. Fix the position, breathing is calm. Mentally fix on the muscles of the abdomen and thighs. Exhaling, return to the outgoing position and do the exercise, resting on your right hand, and again turn to the outgoing position.

Staff Pose (Chaturanga Dandasana). Being in the outgoing position, bend your elbows, keeping a right angle, and go down to the floor, without touching it with anything except your palms and toes. The torso and head are elongated, nothing bends anywhere, the elbows are pressed to the body, the shoulders are laid back, the head is in line with the body, the gaze is directed to the floor or in front of you. It will look like you are pushing yourself down. Fix the state. Breathe evenly, aim your thoughts at the muscles of the abdomen and hips. Exhaling, straighten your arms, rising, and resume the outgoing position.

Inhaling, bend your arms in elbow joint, press your forearms to the floor (part of the arm between the elbow and wrist), place your palms on the floor. Keep your torso straight, do not bend, pull your shoulders back, rest your toes on the floor, look down or straight with your eyes, point your head straight, breathe slowly. Fix the position, mentally aim at the muscles of the abdomen and thighs. Exhaling, resume the outgoing position (spread your arms).

Boat Pose (Navasana). Being in the outgoing state of the plank pose, exhaling, move your legs one at a time, putting them between your hands, and push your buttocks up. So you will find yourself in a position from which at the very beginning of the workout you moved into the plank position. Inhale the air and, exhaling, seat the buttocks on the floor. Align your legs in front of you, bringing them together, bury your palms on the floor near the buttocks. Legs, arms and back must be kept extended, the gaze is fixed in front of you. Inhale again, exhale, and while inhaling, gradually lower your back a little while lifting your legs until your gaze is at the level of the tips of your toes. In this case, it is necessary to raise your hands so that the tips of their fingers are slightly above the knees. Hands should be parallel to the ground, do not spread your legs apart, do not hunch your back, keep your muscles in tension, fix the pose. The time spent in the position is not limited.
Do not forget to breathe calmly and mentally fix on the muscles of the abdomen and hips. Then, exhaling, lower your arms, legs, align your back.
Half Boat Pose (Ardha Navasana or Naukasana). This position differs from the previous one by a greater back tilt to the ground and a lower leg lift. Inhaling, move your back lower until your lower back touches the mat. Raise your legs a little. The muscles are tense, the legs are connected, the breath can be held, the arms are parallel to the ground.
The time spent in the position is not limited. For beginners, entering the pose is possible from a lying position. Think about the muscles in your back and abdomen.
Locust Pose (Shalabhasana). It is performed in the same way as the half-boat pose, but from the “lying on the stomach” position. Exhaling, raise your legs, arms and head.

After completing the exercises, exhaling, lie on the floor, release your muscles and thoughts for a few minutes, breathe calmly.

Yoga video tutorials for fast weight loss at home

For those who do not believe that yoga can help you lose weight, we offer you to see with your own eyes what effect can be achieved.

Hatha yoga postures

Hatha yoga is suitable for beginners and those who want to learn how to feel their own muscles. We offer you instructions for performing hatha yoga asanas for weight loss in the pictures:

Ashtanga yoga with Denise Austin for fat burning

The Yoga Body Burn video was released by Ashtanga Vinyasa yoga instructor Denise Austin in 2007 and contains several exercises from aerobics, leg training, abdominal and flank slimming, and relaxation asanas.

Before you start exercising, you need to carefully review the footage, preferably more than once, so that later you can keep up with the workout, as Denise keeps to a brisk rhythm, which may appeal to those who love intensity.

Yoga with Katerina Buida

A feature of the exercises offered by Katerina Buida on the video is that they are aimed at the work of all muscles. They are rated for 20 minutes. In this case, you must not forget to breathe properly and focus on the muscles.

Thai yoga for weight loss

Thai yoga or Rusi Datong (monk self-stretching) originated several thousand years ago in the monasteries of Thailand, its advantage is simplicity, which makes it attractive to beginners, while being extremely effective. It includes breathing exercises, self-massage and a number of exercises.

The purpose of such activities is to achieve a balance of body, spirit and mind. By exercising regularly, you can not only lose weight, make your body flexible, but also get rid of stress, a number of problems with the respiratory, cardiovascular, lymphatic, digestive, nervous, endocrine, and musculoskeletal systems. Also, as a result of classes, blood circulation and sleep improve, immunity increases, irritability decreases.

- This is a complex reminiscent of Chinese breathing exercises. It includes fitness exercises combined with proper breathing and is aimed at balancing the mind and body.

This complex was compiled by Joseph Pilates in the early twentieth century, but became widespread in the late 90s.

To attain maximum effect from training, it is necessary to breathe correctly, focus on training, exercise from an imaginary center under the control of the mind, follow instructions exactly, train and move the whole body, observe the rhythm, smoothly move from one exercise to another, do not overexert.

What is better for weight loss at home - fitness or yoga

The answer to this question cannot be specific, because for each person it is individual. Fitness involves active, fast movements. As a rule, overweight people are accompanied by various diseases - problems with blood pressure, spine. In this case, yoga is more indicated than fitness.

Fitness is well suited for young and active people who love dynamism. Yoga can be practiced even at a very advanced age.

AT last years a new direction is actively developing - fitness yoga, in which a more relaxed pace of exercises helps to train various muscle groups to calm music and incense sticks.

In order to achieve the greatest effect from yoga classes, performing exercises for losing weight on the abdomen and hips, the following recommendations must be observed:

Do not exercise immediately after eating.
Don't exercise right before bed, but if it doesn't work out otherwise, the workout should be done slowly.
The best time to exercise is in the morning.
Do not exercise if you feel very tired.
Practice daily.
Do not rush to complicate the exercises.
Do not forget to breathe properly and focus your thoughts on the tension of the muscles of the abdomen and hips.
Relax before you start exercising.
Tighten your muscles while doing the exercises correctly, do not overexert.
Do a workout.
Do not set unattainable goals for yourself: fast weight loss and health are incompatible.

Important! The most optimal weight loss is considered to be no more than 5 kg per month.

Yoga is the best for fat people, because it does not overload the heart and blood vessels, allows you to relax, get rid of negative thoughts, love yourself, which eliminates the need to seize stress and leads to weight loss.

AT recent times in society, interest in various practices of ancient oriental culture has increased. In particular, more and more centers for teaching yoga techniques are being opened. Someone uses it to restore mental strength, someone - to treat chronic diseases, others - in order to get away from the bustle of this mortal world ...

And there are those who are looking for exercises in this system that are specifically aimed at losing weight. And it really does help. Moreover, you can even pick up such asanas (poses) that work out certain parts of the body - for example, to form a flat stomach and a thin waist.

Principles of weight loss

If you are looking for yoga to lose belly fat, finding the right poses and exercises will be no problem. The question will be different - how quickly can you master the elements on which this ancient Indian practice is based. It's one thing if you are already familiar with them - then, indeed, all that remains is to pick up asanas that work out this problematic part body. And the situation will be completely different if you join this eastern treasury for the first time.

Since this is a whole system, you can’t just pull out exercises for the abdomen and waist from it and perform it separately from other elements. Slimming of any part of the body cannot be achieved without observing the following principles.

Breath

This is the first and one of the most essential elements. Before each workout, you need to include abdominal breathing. All exercises are performed while holding the breath. To do this, you will have to master the technique. Such breathing stimulates peristalsis, cleanses internal organs, removes excess water and fat from the body, reduces the size of the waist and sides, allowing you to remove unnecessary kilograms.

Energy

In order for yoga exercises to be as useful as possible for the abdominal muscles, after breathing, you need to adjust the energy balance of your body. For this, self-massage is performed. With its help, the physical and psychological barrier is overcome, thoughts are concentrated on the problem area of the body.

To do everything right, it is recommended to close your eyes and feel every sensation from your own touches to the smallest detail. It is not difficult to master self-massage, it is performed in a sitting position, directed from the bottom (from the feet) up (ending with the neck). It takes no more than 20 minutes in time, and after acquiring the necessary skills - about 10 minutes. Its purpose is to direct energy flow in the right direction, remove obstacles and stagnant nodes.

Nutrition

To remove the stomach with yoga, some poses will not be enough. ancient practice in modern sound offers for this a comprehensive renewal of the whole organism using the following mechanisms:

enema cleansing;
reduction in portion sizes;
correction of water-salt metabolism as a result of the withdrawal of excess fluid;
changing eating habits: exclusion from the diet of harmful foods;
regular fasting.

So for a flat stomach and a thin waist, you will have to not only regularly perform a certain set of exercises, but also put your diet in order, otherwise even the most effective asanas will be useless.

Keep in mind that yoga poses heal and strengthen not only the physical body, but also the spirit, change the essence of life and the way of thinking of a person. This side Eastern practice helps to get rid of everything superfluous at an unconscious level - including unbridled appetite, due to which fat accumulates in the abdomen.

The fifth element of the system is just the exercises themselves (postures, asanas), aimed at eliminating body fat.

Contraindications

It will not be possible to tidy up problem areas of the body with the help of yoga if there are the following contraindications for classes:

postoperative period;
traumatic brain injury;
concussion;
serious mental disorders;
organic lesions of the heart;
infections of the musculoskeletal system;
severe stages of oncology;
increased body temperature;
professional sports loads;
physical fatigue;
emotional exhaustion;
pain in the head and neck.

In addition, specific exercises for the press can not be performed by pregnant women, as well as with eating disorders and during menstruation.

Each yoga center has a mentor who can be consulted about your health condition and activities. If you are going to master this practice on your own, it is advisable to initially check with doctors for the listed contraindications.

To flatten your stomach with yoga poses, take into account a few useful advice from spiritual practitioners.

Smoking and alcohol will significantly slow down the process of losing weight.
Burning fat in the abdomen with the help of asanas is a long process and requires a lot of patience. Don't expect quick results.
If you have health problems that are not included in the list of contraindications, you need to limit yourself to light exercises.
No need to be afraid of krepatura after training (muscle pain). Its appearance is natural, and you can reduce discomfort with the help of hot. If a pain and after that they do not go away, it is worth reconsidering the technique of performing exercises.
Do not accustom the body to the same asanas. There are many poses for the abdomen and sides in yoga - alternate them, change weight loss programs to remove fat from the problem area as quickly as possible.
Morning yoga is considered the most effective.
Start classes with 5 minutes a day, gradually increasing their duration and complexity. Don't miss a single day.
Each exercise is repeated 3-4 times.
Asanas are performed on an empty stomach.

About breathing

Yoga requires you to include the diaphragm in the process of breathing. Without this technique, weight loss will be simply impossible. So you have to learn to breathe with your stomach, not your chest. When inhaling, it should inflate, and rib cage it must remain motionless. On exhalation, the stomach must be retracted.

When performing any, even the most difficult exercises, make sure that your breathing is slow, measured and deep. This will allow you to accumulate more energy in the body and relax the body.

Breathing should repeat the movements performed: if they are made up, this is an inhalation (necessarily through the nose), if down, this is an exhalation (already through the mouth).

If you want your stomach to be removed, follow these asanas, taking into account these recommendations - and losing weight will not take long. In order to master the technique of proper breathing, try to work out with a specialist, because it is very difficult to do it on your own. However, in no case should this moment be missed: remember that this is one of the elements of the system. One will fall out - and you can not count on a slender waist.

When it comes to nutrition, any yoga training center will tell you that they are committed to vegetarianism. Of course, no one will force you to immediately abandon animal products. But if this practice drags you out, after about six months you yourself will realize that this approach is justified from the point of view of this ancient Eastern ideology.

A set of exercises

And finally, the set of exercises itself. Which posture will be the most effective in your case is hard to say. Try, master, evaluate the results, change and alternate the recommended asanas with each other to achieve the desired effect.

Dog / Adho Mukha Svanasana

Functions: strengthens the muscles of the legs, makes the stomach flat.

Execution technique. Get on all fours, stretch your arms forward. As you exhale, raise your pelvis and straighten your legs. Press your heels and palms firmly to the floor, tilt your head down, relax your neck. You should resemble a slide with legs instead of a ramp.

Cobra / Bhujangasana

Functions: works out deep muscles abdomen and back, strengthens the spine, improves the functioning of the digestive tract.

Execution technique. Lie face down on the floor. Spread your arms at chest level. While inhaling, raise the body up, straightening your arms. Take your shoulders back, pull your stomach in as far as possible. Fix for 3-4 seconds, relax, lower to the floor.

Warrior / Virabhadrasana

Functions: tightens the sides and abdomen, makes legs beautiful.

Virabhadrasana No. 1

Stand up straight, spread your legs (80 cm between them). Raise your arms with palms clasped. Without lifting your heels from the floor, bend your right knee, turn your body to the right as well. Fix for 1 min. Make a turn to the other side.

Virabhadrasana No. 2

Stand up straight, spread your legs. Raise your arms with palms clasped. Without lifting your heels from the floor, bend your left knee at an angle of 90 °. Spread your arms to the sides so that they are parallel to the floor, turn your head to the side bent knee. Tighten the press, fix for 1 minute. Repeat the exercise on the other side.

Virabhadrasana No. 3

The pose is intended only for those who already have experience in classes, as it requires special preparation and endurance. Stand up straight, raise any knee to your chest, fix, lunge back with your foot, tilting your body forward. The body and leg form a straight line parallel to the floor. Arms extended along the hips or spread apart to maintain balance.

Camel / Ushtrasana

Functions: tones the stomach and sides, is a preventive measure against colds, develops the flexibility of the spine, strengthens the lungs and the entire respiratory system.

Execution technique. Sit on a special rug on your knees, put your hands on your hips. Rise up so that the feet and knees remain firmly pressed to the floor. Lean back, touch your heels with your palms. It will be difficult for beginners to perform, but after training, the exercise is mastered quickly.

Boat / Paripurna Navasana

Functions: tightens the abdominal muscles.

Execution technique. Sit on the floor, stretch your legs forward. Lean back slightly, raise your legs up so that the socks are at head level. Straighten your arms parallel to the floor.

Crescent / Ardha Chandrasana

Functions: tightens the muscles of the press, removes the sides, makes the legs slim.

Execution technique. Spread your legs as wide as possible, tilt the body. Touch the floor with your hand, raise the opposite leg so that it forms a single line with the body. Extend the other arm up so that it is perpendicular to the floor. As far as possible, slowly rotate the raised leg clockwise.

Advantages and disadvantages

Only at first glance it may seem that weight loss of the abdomen with the help of yoga is a process filled with exceptionally positive emotions. In fact, when choosing this figure correction technique, it is better to evaluate all its pros and cons in advance, because there are enough minuses here. And most often they contribute to the fact that people break down in the middle of the road.

Advantages:

the opportunity to practice at home;
relief from stress, anxiety and anxiety;
improving body flexibility;
endurance training;
increased mental activity;
massage of the internal organs removes toxins and excess fluid, which also contributes to weight loss of the abdomen and sides.

Disadvantages:

classes cannot be missed;
many asanas are very difficult;
group classes often become a source of internal complexes for beginners, since not everything will work out the first time;
morning, the most effective yoga, not available in group classes;
losing weight with yoga is a slow process that takes time and patience.

This complex includes the most effective exercises yoga, which will be most useful for losing weight on the abdomen and sides. However, on their own, apart from common system, they will not function. It is imperative that all its elements work - breathing, energy, nutrition, and spirit. It will take a lot of time to master these principles, but as a result, all these costs will pay off not only perfect figure, but also by improving mood, and improving the whole body.

Excess fat in the abdomen does not bring much pleasure. Often, with age, the tummy appears in thin people. And many are looking for different exercises for a flat stomach and a thin waist. One of the best helpers will be yoga.

Yoga will effectively help to remove excess fat from the abdomen and sides. This is how complex asanas for professionals work, as well as yoga exercises for beginners. This confirms many results. But in addition to performing the necessary yoga asanas, proper nutrition is necessary.

The accumulation of fat in the waist and abdomen can provoke diabetes, cardiovascular disease, and oncology.

Therefore, getting rid of excess body fat is necessary. Many use static exercises on the press, but yoga for the abdomen is much more effective.

Below are five basic asanas to help flatten the stomach.

Complex for a flat stomach

AT this complex included only 5 exercises that can benefit your body. And the waist will gain nice shape. The proposed exercises for the press are suitable as yoga for beginners. All asanas should be repeated 5 times with an interval of 15 seconds.

Bhujangasana can not only make a beautiful press, but also strengthen the abdominal part. The upper half of the body will become stronger, and the back more flexible.

Order of execution:

Lying on your stomach, straighten your legs, place your palms under your shoulders and rest against them.
The chin and fingers of the lower extremities touch the surface.
Slowly inhale, raising the upper body, straightening upper limbs. Bend back well.
Stay in the pose for 15 to 30 seconds.
Inhale deeply and return to the starting position.

It is forbidden to do Bujangasana for people with peptic ulcer, spinal injuries, during pregnancy.

Dhanurasana works with the central part of the abdomen. For greater efficiency, at the time of performing the asana, do small swings back and forth. So, the work of the gastrointestinal tract is activated, the plasticity of the body is trained.

To perform Dhanurasana, you must:

Lying on your back, bend your knees, raise your legs up. Grab your ankles with your hands.
Exhaling, it is good to bend the lower back, lifting the pelvis and chest from the surface. Pull your head back as far as possible.
Stay in the asana for 15-30 seconds. Control breathing.
Exhaling, go to the starting position, straightening the upper and lower limbs.

An excellent exercise for the waist, helping to get rid of excess body fat, as well as strengthening the muscles of the lower extremities.

Order of execution:

Lie on your back, align the lower limbs, place the upper ones along the body.
On a breath, slowly raise straightened legs.
Stretch your toes and try to raise your legs higher.
With straightened arms, try to touch the toes. Keep your body at a 45 degree angle.
Stay in the asana for 15 seconds, breathing evenly.
Exhale completely and return to the starting position.

Plank (kumbhakasana)

Planck - simple exercise, but effective. Unnecessary kilograms from the abdomen and sides will go away, with the help of asana the shoulders, arms, back and buttocks are strengthened.

To make a plank you need:

Get on your knees, rest your hands on the surface.
Take the lower limbs back and rest on the toes, straighten the upper limbs.
On a full breath, the neck is stretched, the gaze is directed forward. The back is even, then a little tension in the abdominal part will be felt.
Draw the body into a straight line.
Hold the pose for 15-30 seconds.

It is not allowed to do Kumbhakasana for hypertensive patients and for back and shoulder pains.

Wind Release Pose (Pavanamuktasana)

Pavanvmuktasana has many positive properties for the body:

reduced pain in the lumbar region;
the muscle tissue of the abdomen and thighs is strengthened;
improves the activity of the gastrointestinal tract;
acidity is normalized;
metabolism is activated.

Execution Method:

Lying on your back, legs extended, arms along the body.
Bending your knees, bring your feet closer to you, connecting your heels.
Exhaling, raise bent legs to the chest, grasping the knees with his hands.
Stay in the asana for 1-1.5 minutes, breathe deeply.
As you exhale, lower the upper and lower limbs to the surface.

To disperse the metabolism, you need to do the proposed complex every morning. With the aim of quick results, you need to train 3 days a week 3-5 times a day.

In addition, a video tutorial is offered " Beautiful press in 30 minutes" from the cycle "Yoga for beginners". This video tutorial shows a greater variety of asanas for the waist and abdomen, from different starting positions to remove overweight from the abdomen and sides. You will become much slimmer and more attractive. But yoga for beginners has its own characteristics.

Features of yoga for beginners

Yoga classes for beginners have their own characteristics. For beginners, all this is unusual and they will feel uncomfortable. But doing yoga systematically, changes will begin to occur in their body:

On the initial stage you may feel discomfort in the body after exercise ( muscle pain). Performing exercises for the press, you will feel discomfort in the abdominal cavity. But over time it passes.
The ability to control the large muscles of the body will appear.
Gradually, the work of small muscles will be felt.
A person learns during exercise to strain some muscle groups and relax others.
Beginners learn to breathe correctly. At the initial stage, it will not be easy to hold your breath and focus on the exercise, but over time everything will work out.
You will have an amazing ability to control your own thoughts, let go of unnecessary thoughts.

Fat deposits in the abdomen can appear even in very thin people. The reason is in the features. human body. At the same time, it is quite easy to accumulate belly fat, but getting rid of it is a rather difficult problem. As doctors have established, fat accumulation in the abdomen, sides and waist can lead to the development of the second type of diabetes, as well as problems with the heart system. That is why getting rid of excess belly fat becomes so important if you want to maintain your health.

One of the most effective ways to cope with this problem, as well as remove fat from the waist and sides, is yoga. With its help, it is quite possible to achieve tightened belly for quite short time. Of course, as with other types of weight loss exercises, yoga asanas (exercises) can bring visible result only in combination with proper nutrition and regime.

In yoga, there is a complex of five asanas, most effectively allowing you to bring the stomach into an ideal state. These are the poses:

Cobra;
Plank;
A boat;
Liberation of the wind.

Below we will consider in more detail how these exercises are performed. For greater clarity, all descriptions will be supplemented by a video.

Warm up

First, before you start doing the exercises, you will need to warm up. Its purpose is to give the corresponding muscles of the abdomen, back, waist, hips a preload, warm them up in order to avoid accidental injuries when performing asanas. Warm-up may include: special exercises yoga, and general physical exercises - tilting in different directions, rotation of the hips, waist, torso, etc.

Warm-up exercises are also recommended, which are practiced in Ashtanga Vinyasa Yoga - with vigorous rotational movements of the hand, stretch all the joints to give them elasticity, warm up the tendons and muscles. If you decide to start performing asanas without a preliminary warm-up, you risk, at best, overstraining the muscles and ligaments of the press from habit, and at worst, injuring them. And if in the first case you have to suffer pain for several days when performing the simplest movements in which the abdominal muscles act, then in the latter case you risk forgetting about any stress on the press for a long time.

Breath also plays important role when performing asanas, one should not forget about this.

Building a lesson

For maximum effect, you need to build a class schedule as follows:

Classes should be held no more than three - four times in Week. Breaks in classes are necessary for rest and recovery of the abdominal muscles. With more frequent exercises, the muscles will not have time to relax and. as a result, it is worse to perceive loads, which will negatively affect the effectiveness of classes.
Each pose of the asana should be performed as follows: approximately 20 seconds of holding the pose, alternating with 10 seconds of relaxation. The number of repetitions of each asana should be no more than ten.
You will not need any sports tools or accessories to complete the classes, except for a sports mat.

Bhujangasana (Cobra Pose)

Initial. Lying on the mat facing down, the feet are connected, the toes are extended back.
Slowly raise the body at an angle of 45 degrees while inhaling. At the same time, the minimum load should fall on the hands - they only help to maintain balance. Hands with a raised torso should remain bent at the elbows.
We make two slow breaths - exhalations. And with the second breath we raise the torso to the maximum height, bending as much as possible in the back and lower back.
We straighten our arms, stretch our head up, the chin, as it were, is directed to the chest.
Breathing is still even, we take two more breaths - exhalations, stretch the neck and bend the head back to the back, thereby increasing the deflection in the thoracic spine and strain and squeeze the buttocks.

Execution features

In the initial phase, the torso should be raised only due to the muscles of the back, the hands should not be directly involved in this. They only fix the body in a raised position, maintaining balance and insuring the spine from excessive load.

If the Cobra exercise gives you some discomfort, then it is better to perform its initial stage, without a full deflection, until your back gains sufficient flexibility.

Throwing the head back to the neck stimulates the thyroid gland, so the neck should not be relaxed, but actively participate in the asana.

It is not necessary to tear off the pubis from the floor at maximum deflection. The chest should be as deployed as possible, the shoulders are lowered down, breathing is even. The video shows in detail how to properly perform the cobra pose.

Dhanurasana (Bow Pose)

Initial - lying on the floor, facing down.
Breathing is calm. As you exhale, bend your knees, and stretch your arms back and grab your shins with your hands. Make a couple of cycles of inhalation - exhalation.
As you exhale, lift your knees off the floor and stretch them up as far as possible without releasing your hands. In this case, the arms are likened to a bowstring connecting the shoulders and legs.
Raise your head and tilt it back as far as possible. The entire weight of the body is transferred to the stomach - the chest, like the pelvis, should be in the air (see video).
Stay in this position for up to a minute, then as you exhale, release and stretch your legs, put your head on the mat and relax completely.

Execution features

When raising your legs, do not connect them at the knees - it will be difficult to raise them to a sufficient height. Only after you have fully raised your legs, bring them together. Because the abdomen is taut and tense, breathing becomes rapid, which should not be a cause for concern.

Naukasana (Boat Pose)

Initial - lie on your stomach, legs are brought together, arms along the body, head forehead touches the floor.
We stretch the toes of the legs, at the same time we stretch the arms forward. The palms are lowered to the floor.
Freeze in this position for a moment, inhale.
As you exhale, raise your arms, head, legs and torso at once. Legs are still brought together, socks and arms are extended.
Raise your head as high as possible, arch your back as much as possible. It's very important to keep correct breathing and keep your fingers and toes at the same height.
After you have fixed in this position, you need to freeze for 5 seconds, holding your breath while inhaling. After 5 seconds, exhale and return to the starting position, completely relax the body.

This is one of the best asanas to help remove fat deposits from the sides and waist. On the video you can also see in detail correct technique performing the Naukasana exercise.

Kumbhakasana (Planck)

The plank pose is one of the basic asanas that can be used on its own or as part of other, more complex asanas.

Initial - kneeling, relying on hands. In this case, the arm should go vertically down and the palm should be located directly under the shoulders.
Stretch your legs back, leaning on your toes and palms.
We stretch the body parallel to the legs, so that they form a single elongated line. The abdomen is pulled up to the spine and tense.
We are in this position for up to 30 seconds, successively tensing and relaxing the abdominal muscles.
We return to the starting position.

Execution features

When holding the asana, breathing should be calm and smooth - measured inhalation and exhalation. We make transitions from the position of tension to the position while inhaling.

Pawanamuktasana (Wind Release)

A feature of this exercise is its ability to normalize the acidity of the stomach, massage the internal organs of the peritoneum, while eliminating excess fat deposits in the lower abdomen.
Technique (see video).

Initial - lie on your back, stretching your arms parallel to the body, palms on the floor.
Bend your knees and pull your legs towards your chest.
Without lifting your palms from the floor, raise your head and shoulders off the floor.
Then lift your buttocks off the floor, keeping your knees and feet tight.
Grasp your legs raised to your chest with your hands and touch your head to your knees.
Hold your breath and hold this pose for a few seconds.
Exhaling air, relax and lower your head to the floor, but at the same time keeping your legs pulled up to your chest and keeping their grip with your hands.
Release your legs and return to the starting position by extending your arms and legs on the floor.

Breathing should be rhythmic and free, except for the moment of its delay. Before you start performing these asanas, carefully watch the videos presented. So you can avoid runtime errors and achieve maximum results.

Contraindications

The listed exercises will help you remove fat from the abdomen and sides, however, it should be remembered that when performing these asanas, like any other exercise there are contraindications. These are, first of all, injuries and diseases of the spine - displacement of discs, chronic fractures and bruises, intervertebral hernia, etc. Therefore, in the presence of such diseases, before proceeding with a set of classes, it would be best to consult a doctor.