Yoga exercises for abs and thin waist. Does yoga help you lose weight and get rid of your belly? Yoga to tighten your belly

Clear waist lines and a flat tummy are the dream of every woman, because it is the curves of the female body that men pay attention to. And the curve of the waist is one of the most attractive. Unfortunately, not everyone is born with a beautiful waist, but this is not a reason to despair. Some yoga exercises will help you quickly adjust your waist and make it even more attractive.

If you exercise regularly, you will notice significant improvements within 6-8 weeks. And if you do the exercises constantly, then you won’t have to worry too much about the extra bun you eat, because during the gymnastics everything will get better.

Yoga makes not only the body attractive, but also the soul. Therefore, it is very important to think positive while practicing. Then they will not exhaust, but will bring satisfaction and joy. Here are some exercises that slim your waist:

Stand straight with your legs together and your arms raised above your head, palms facing each other. Do 10 tilts to the right and 10 tilts to the left;
In the same position, turn to the left so that there is a so-called twist at the waist. You need to do 8 times for the left side and 8 for the right;
Lower your arms along your body and imagine that you need to lift a heavy bag with your right hand. Tighten the muscles of your waist and arms and slowly “lift” the imaginary load upward, raising your arm to the armpit, and lowering your left shoulder and arm down. This needs to be done 5 times for one side and the other;
While sitting, we stretch out our left leg, bend our right leg at the knee and place it on the floor so that the foot “looks” back. Your arms should be bent at the elbows, and your hands should be kept locked at the top of your head. After taking a deep breath, you need to exhale slowly, and at the same time bend over your right leg so that the elbow of your right hand touches the floor. After this, you need to change legs and repeat the exercise. For each side you need to do 5 times;
Lie on your stomach face down. Place your palms on the floor near your shoulders, keep your legs together, but do not press them tightly together, and stretch your feet. Gradually straighten your arms, raising your body so that below the waist it is pressed to the floor, and the chest and shoulders rise. Repeat 6-8 times;
Lie on your back with your arms extended along your body. Close your legs and slowly raise them about half a meter from the floor and lower them. Do this 10 times. When this exercise becomes easy, gradually increase the distance from your feet to the floor.

Wellness self-massage is also beneficial for the waist. Its immediate advantage is that it can even be done while lying down. First you need to rub your palms well and warm them, and then gently knead your sides and stomach in a clockwise direction. This increases blood flow and promotes rapid burning of fat cells. This massage can be done several times a day. The main thing is not to do what hurts. After the massage, it is recommended to drink 2 glasses of water so that impurities and toxins leave the body faster.

The most effective asanas

1. Pavanmuktasana

Time: 30 seconds on each leg

Instructions: Lying on your back, take a deep breath, then bend your right leg at the knee. With our hands we pull our leg towards our stomach, raise our head and try to touch our nose to our knee. The second leg remains straight all this time. We return the leg to the starting position while exhaling.

Benefit: helps get rid of excess air in the digestive system and helps remove fat from the waist area. Increases mobility of the knees and hips.

2. Bhujangasana or cobra pose

Time: 30 seconds

Instructions: Lie face down on the floor, palms under your shoulders, legs extended, feet connected. Inhaling, slowly raise the body without leaning on your hands, they only fix the position. Arms bent at the elbows, inhale and exhale 2 times and on the third, raise the body higher, stretch the neck. In this position, inhale and exhale 2 more times.

Important: You need to understand the torso using the back muscles, not the arms.

Benefit: Tones the back muscles, which is no less important for a beautiful, flat stomach.

3. Danurasana or bow pose

Time: 30 seconds

Instructions: Lie face down with your feet together. Keeping your gluteal muscles tense, while inhaling, bend your knees and clasp your ankles with your hands. We keep our arms straight, legs joined together. As you exhale, lift your feet towards the ceiling. Breathe and hold the pose for 30 seconds.

Benefit: removes fat around the waist, strengthens back muscles.

4. Paschimottanasana or seated toe bend

Time: 2 minutes

Instructions: Take a sitting position with your legs straight. We grab our shins or knees with our hands and stretch our back up and forward. Then relax your back and press your legs as low as possible. Hold the pose for 30-60 seconds.

Benefit: Benefits: Helps get rid of excess air in the digestive system and helps remove fat from the waist area.

5. Uddiyana bandha

Instructions: This asana is very similar to the main exercise of the so-called Bodyflex system. It is based on the same principles and actions. You first need to take a deep breath, then exhale and pull your stomach in as much as possible. You need to hold this position for 10-20 seconds. It is useful because it tones the internal organs and removes fat from the abdomen. The technique especially works for young mothers.

Read more about this method and reviews in the article: Bodyflex for weight loss

The following video very briefly and clearly shows how this is done:

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For those who want to put their waist in order, improve the functioning of the body, and increase muscle tone, you can use yoga exercises to lose weight in the abdomen and sides - a complex of asanas, breathing techniques, and meditation. Several thousand years of practice have helped people make their bodies flexible, elastic, and get rid of excess weight. Systematic exercises lead not only to weight loss of the sides, abdomen, thighs, but also to rejuvenation of the body as a whole.

Does yoga help you lose weight and get rid of belly fat?

Numerous studies confirm that yoga exercises for losing belly fat and sides are more effective than traditional gym workouts. Just half an hour a day of performing certain asanas can save you from 2.5 kg of excess weight per week. Exercises and meditation lead to a connection between mind and body, which allows you to intuitively switch to a healthy diet and give up unhealthy foods.

Benefits for the body

The exercise system helps to cope with excess weight in several ways:

getting physical activity;
acceleration of metabolism;
formation of healthy eating habits.

As a result, you will certainly lose weight, although the desired goal will not be achieved as quickly as with fitness classes. There are other benefits to these workouts. Exercise will bring great benefits to the body:

your posture will be straightened and your spine will be strengthened;
heart function will improve;
the immune system and lymphatic system will be strengthened;
Digestion and intestinal function are normalized;
pressure will decrease;
muscle tension will be relieved.

Which yoga is best for weight loss?

The principle of losing weight with yoga exercises is based on the isometric effect on the muscles. Unlike power loads, muscle tissue is tense, but its length does not change. There are many practices that promote weight loss. You can choose any direction:

Hatha. Classic variations of exercises based on a leisurely pace and calm performance of asanas. The load is comparable to strength training. There are 4 exercises in the basic complex. Learning asanas on your own from photos and videos from the Internet can be dangerous, so seek professional help from a trainer.
Iyengar. For comfort and high efficiency of this system, various devices are used: rollers, belts, supports. All loads are static; when developing the complex, the individual characteristics of the student are taken into account.
Ashtanga. During exercises from this system, it is important to achieve synchronization of breathing with movements. The result is internal heat and profuse sweating of the body. Increased oxygen supply ensures the accumulation of vital energy. The practitioner gains strength and lightness.
Kundalini. The system includes meditations combined with movements. The classes have no contraindications; after regular training, the body will gain flexibility, mobility, and endurance. Additional benefits are increased resistance to stress, improved body function, increased awareness and self-discipline.

Yoga at home

Yoga does not involve dynamic movements. In some asanas you need to move, in others you just need to stay in a certain position. It is important to follow all the rules of execution and monitor your breathing. For beginners, it can be difficult to independently assess the correctness of performing asanas, so it is recommended to contact a specialist who will teach the technique and select a complex based on the state of the beginner’s body.

For the abs and waist

To form an ideal figure, beautiful belly and sides, and maintain shape, you don’t have to exhaust yourself with strength training; take yoga asanas into your arsenal. Static exercises will help you form graceful body curves and strong abs:

bar;
Downward Facing Dog asana;
Eagle pose;
Twisted stomach;
Setu Bandha Sarvangasana;
Walking turtle.

For a flat stomach

This type of workout will help remove excess fat around your belly. One of the effective practices is healing self-massage. Warm up your hands by rubbing them together, then knead your sides and stomach in a clockwise circular motion. Massage 2-3 times a day to increase blood flow and speed up the fat burning process. Some of the current yoga exercises for losing weight on the stomach and sides include the following:

Cobra pose;
Pavanmuktasana;
Bow pose;
Uddiyana bandha.

For beginners

Overweight people who have never exercised will find it difficult to lose weight through cardio or strength training. Yoga will help strengthen your muscles even with the simplest exercises available to beginners. The main task is to focus on the correct execution technique, as well as breathing, in this case you can count on a good result.

Asanas

A common problem for women is a large belly. Certain exercises from Indian practices will help you make your figure slim and flexible. With daily training, the results will be visible within two weeks. Before starting your workout, be sure to warm up. Fixation in the asana is needed for 1 minute, but for beginners this period can be shortened. Perform each exercise at least 2 times.

Starting position – lying on your stomach:

Legs straight, brought together, feet extended.
The arms are bent at the elbows, pointing upward, the hands are located under the shoulders.
While inhaling, lift your body without resting on your palms, using your back muscles to move.
Halfway up, inhale and exhale slowly twice.
At the end of the lift, your arms should be straight. Pull your head and neck up, your chin should be directed towards your chest, and your buttock muscles should be tense.
After two breathing cycles, exit the asana.

Downward facing dog

One of the popular yoga exercises for losing weight in the abdomen and sides is Downward Facing Dog asana. First you should do a warm-up, the end of which will be the child’s pose - Balasana. To perform Downward Facing Dog asana, after warming up, take a kneeling position as follows:

Place your palms at shoulder level, open your fingers, and focus on their pads.
keep your back straight, hips perpendicular to the floor;
fix your feet, bend your toes, and your heels should look up, the outer ribs of your feet are parallel to each other;
Point your face down, between your hands; your neck should not bend, continuing the line of your back.

From the position you need to move to the plank. To do this, bend your knees and pull your pelvis towards your heels. Keep your neck parallel to your spine. Place your fingertips on the floor with your fingertips apart. Take 1-2 steps forward. You should feel the tendons under your knees stretch. Relax your head between your hands and your body. Extend your legs as much as possible, placing your feet firmly on the floor and keeping your arms straight. The pelvic bones are directed upward. You need to stay in the asana for 30 seconds - 1 minute, breathe regularly.

Warrior Pose

Yoga for the abdomen, buttocks and thighs suggests the Warrior Pose exercise:

To perform the asana, stand straight, then take a wide step back.
When performing, the feet are firmly on the floor. You need to straighten your lower back, raise your arms up.
Breathing remains even and calm all the time.
Maintain the position for as long as you can stand it.
You can make the task more difficult by turning your body to the left or right.

Dhanurasana – bow pose

To perform the exercise, you need to lie on your stomach and relax:

Stretch your arms along your body.
Inhale deeply, bend your knees, lift them and clasp your ankles with your hands.
The pose resembles a drawn bow. Raise your head, chest and hips as high as possible, tense your back, leave your arms straight.
You can hold your breath in this position or take slow and deep breaths. Maintain the asana for as long as possible.
While exhaling, return to the starting position. Repeat the exercise 5 times.

Triangle

Stand up straight, draw in your stomach, tense your legs, and then:

Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the floor surface.
Exhale, clasp your right shin with your right hand.
Inhale and draw in your sides.
Stretch your left arm up, while turning your head to the left. Hands are located on the same line.
Turn your legs out: the right one completely, and the left one 45 degrees. Concentrate your gaze on your left palm.
Stretch your spine and neck as much as possible. Hold the position for 30-60 seconds, then repeat on the other side.

Kumbhakasana

Classic yoga for the abs and waist includes plank pose or Kumbhakasana. To perform it, you need to press your palms to the floor shoulder-width apart and transfer your body weight to them. Stretch your legs, press your socks tightly to the surface. This position resembles a plank or standard push-up position. The body should be in the same plane, the back and legs straight.

Exercise technique

In order for classes to give excellent results in the form of weight loss, improved functioning of systems and organs, and improved mood, you must adhere to certain rules:

training is carried out in a well-ventilated area;
the best time is early morning or late evening;
breathing is carried out through the nose;
The exercises are performed on an empty stomach.

Video

You can learn how to perform asanas correctly not only under the guidance of a trainer, but also at home, using videos from professionals. Experts will show you when to lower or raise your arm, how to breathe during an exercise, what position to put your foot in, how to stand up or lie down correctly. Choose the most comfortable and effective exercises for yourself.

Stomach retraction exercise

Simple exercises

Hatha yoga exercises

Excess belly fat isn't much fun. Often, with age, thin people also develop a tummy. And many are looking for different exercises for a flat stomach and thin waist. One of the best helpers will be yoga.

Yoga will effectively help remove excess fat from the stomach and sides. This is how both complex asanas for professionals and yoga exercises for beginners work. 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 cause diabetes, cardiovascular disease, and oncology.

Therefore, it is necessary to get rid of excess fat deposits. Many people use static abdominal exercises, but yoga for the abdomen is much more effective.

Below are five basic asanas to help you get a flat stomach.

Complex for a flat stomach

This complex includes only 5 exercises that can benefit your body. And the waist will take on a beautiful shape. The proposed abdominal exercises are suitable as yoga for beginners. All asanas should be repeated 5 times at intervals of 15 seconds.

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

Execution order:

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

Bujangasana is prohibited for people with peptic ulcers, spinal injuries, or during pregnancy.

Dhanurasana works on the central part of the abdomen. For greater efficiency, while performing the asana, make small rocking movements back and forth. Thus, 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, lift your shins up. Take your ankles with your hands.
While exhaling, bend your lower back well, lifting your pelvis and chest from the surface. Move your head back as far as possible.
Stay in the asana for 15–30 seconds. Control your breathing.
Exhaling, move to the starting position, straightening your upper and lower limbs.

An excellent exercise for the waist, helping to get rid of excess fat deposits and also strengthen the muscles of the lower extremities.

Execution order:

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

Plank (kumbhakasana)

The plank is a simple exercise, but effective. Unnecessary kilograms will disappear from the abdomen and sides; with the help of asana, the shoulders, arms, back and buttocks will be strengthened.

To make a bar you need:

Kneel down and place your hands on the surface.
Pull your lower limbs back and rest on your toes, straighten your upper limbs.
For a full breath, the neck is stretched, the gaze is directed forward. The back is straight, then you will feel a little tension in the abdominal part.
Extend the body into a straight line.
Maintain the pose for 15–30 seconds.

People with hypertension and those with back or shoulder pain are not allowed to do Kumbhakasana.

Wind Release Pose (Pavanamuktasana)

Pavanmuktasana has many positive properties for the body:

pain in the lumbar region decreases;
strengthens the muscle tissue of the abdomen and thighs;
the activity of the gastrointestinal tract improves;
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, bringing your heels together.
Exhaling, raise your bent legs to your chest, grabbing your knees with your hands.
Stay in the asana for 1-1.5 minutes, breathe deeply.
As you exhale, lower your upper and lower limbs to the surface.

To speed up your metabolism, you need to do the proposed complex every morning. For quick results, you need to train 3 days a week, 3-5 times a day.

In addition, we offer a video lesson “Beautiful Abs in 30 Minutes” from the “Yoga for Beginners” series. This video tutorial shows how to perform a greater variety of asanas for the waist and abdomen, from different starting positions, in order to remove extra pounds 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 discomfort. But by doing yoga systematically, changes will begin to occur in their body:

At the initial stage, there may be a feeling of discomfort in the body after exercise (muscle pain). When performing abdominal exercises, you will feel discomfort in the abdominal cavity. But over time it goes away.
The ability to control large muscles of the body will appear.
Gradually you will feel the work of small muscles.
A person learns to tense some muscle groups and relax others during exercise.
Beginners learn to breathe correctly. At the initial stage, it will not be easy to hold your breath and concentrate on doing the exercise, but over time everything will work out.
An amazing ability to control your own thoughts and let go of unnecessary thoughts will appear.

The abdominal area is a problem area for many women, because fat deposits appear here quickly, and getting rid of them is extremely problematic. And who doesn’t want to have beautiful abs without extra effort? There are many techniques and methods that are effective in the fight against extra pounds and make the waist thinner. One of them is yoga for the stomach. It not only helps to cope with the problem, but will also bring a lot of benefits to the body.

Eastern practice for a flat stomach is characterized by smooth movements and a complete absence of power dynamics. Specially designed to help quickly get rid of fat deposits on the sides and abdominal area. With it you can achieve an ideal figure and increase body flexibility.

The main advantages of the technology are as follows:

The complex in its structure is a health-improving gymnastics, with the help of which all important systems in the body are enriched with nutrients.
Yoga exercises for losing belly fat activate metabolic processes.
A gentle cleansing of toxins occurs.
Excess calories are burned much faster.
Appetite decreases, weight gradually normalizes.
The elasticity and plasticity of the body increases.

The abdomen helps strengthen the entire body, increase muscle elasticity, and become more flexible. However, in this case the body receives the necessary load and there is no effect, which is important for maintaining a beautiful, chiseled figure.

People begin to practice yoga not only to acquire a thin waist, but also to start leading a healthy lifestyle. Those who regularly perform exercises notice that quitting smoking is much easier, moreover, the nervous system and psyche become more stable, and it is easier to endure stress and nervous shock.

How to exercise correctly?

When wondering how to acquire with the help of yoga, you need to know that it involves strict adherence to a number of rules.

They are especially important for people who study at home by watching video lessons.

Yoga for losing weight on the stomach and sides should take place at the same time every day. It is better to choose morning or evening hours, when no one will be distracted.
The room in which the lesson takes place must be well ventilated. If possible, it is better to perform the complex in nature.
When performing approaches, you should carefully control your breathing. You need to inhale and exhale through your nose, measuredly and slowly.
It is better to start training by warming up the muscles; a light warm-up is suitable for all areas.
The last meal should be no later than 3 hours before the start of class.

If the exercises are performed synchronously with the video lesson, then it is better to carefully monitor each of your actions. If necessary, stop and gradually increase the load so that the body gets used to it. Not all poses can be achieved immediately, especially for the hips; some people have difficulty mastering retraction () the first time.

Do not underestimate the preparation for the lesson, as it allows you to warm up the muscles, and all exercises will be performed without pain and discomfort. This primarily concerns beginners, as they can make sudden movements and thereby harm themselves. should include the entire set of exercises that were done at school in physical education classes. These are arm swings, squats, head and body rotations. After several approaches, you can proceed to the main complex.

Abdominal exercises

Many women are interested in whether yoga helps you lose weight and get rid of belly fat if you do it infrequently. The answer will be unequivocal - a stable effect can only be achieved through constant regular training. The complex usually includes the following exercises.

How to breathe correctly?

Only proper breathing can increase the effectiveness of your workout. And although this seems self-evident, not everyone can boast that they follow breathing techniques while performing asanas. It is as follows:

You need to take a comfortable position, and it doesn’t matter if it’s sitting or lying down.
Try to pull your abdominal muscles inward as much as possible, releasing all the air through your nose.
Slowly begin inhaling, controlling the process of oxygen entering the lungs. It is important to feel how the chest gradually expands and the abdominal muscles rise. At the end you need to hold your breath.
It is better to release the air in stages, just as slowly, as if in reverse order.

Once you learn to breathe correctly, performing all yoga poses will be much easier. In addition, control over inhalation and exhalation perfectly calms, gives strength, vigor, and helps to gain emotional and psychological stability.

Who shouldn't do yoga?

Yoga itself does not harm the body, provided that the person is completely healthy. Since in the process it can create a load on certain internal systems in the body. Exercise is not recommended for people suffering from the following ailments:

Pathology of the cardiovascular system.
Radiculitis.
Tuberculosis.
Diabetes mellitus.
Diseases of the central nervous system.
Chronic diseases.
ARVI, acute respiratory infections.
Hernia or dysfunction of the spine.

In other cases, it is worth consulting with a specialist before starting classes. Some diseases simply require correction of the complex, but otherwise can be performed regularly to keep the body in good shape.

It is no coincidence that a toned stomach is a symbol of the beauty and health of a modern person. The fat accumulated in this problem area is the last to be lost, and only as a result of a radical revision of the diet and persistent exercise.

Regular yoga therapy to stretch and strengthen the abdominal muscles will improve metabolism, help remove belly fat and consolidate the results.

Yoga exercises for the abdomen, in addition to the required level of muscle stretching, require mastery of breathing techniques. Moderation and increasing the proportion of fresh plant foods in the diet is another condition for successful exercise.

Among the many asanas described in popular literature, you can easily select an individual set of exercises, with regular performance of which the results will be felt already in the second month.

When practicing, you must adhere to the following rules:

Pay attention to contraindications and consult a doctor when selecting a set of asanas. As a rule, their implementation is not recommended during pregnancy, acute stages of diseases of the internal organs and spine;
Exercise daily, without skipping;
Start exercising on an empty stomach, at least 3 hours after eating;
Drink 1-1.5 liters of water per day;
Do a warm-up with simple exercises to warm up your muscles;
Perform exercises in your comfort zone, avoiding pain and dizziness;
Start practice with 5-10 minutes, gradually increasing repetitions and learning new types of asanas;
Repeat each pose from 3 to 5 times, with short (up to a minute) breaks;

Bhunjangasana or cobra pose

This is one of the most famous asanas for abdominals and improving posture.

The asana is performed from a lying position on the stomach with straight, closed legs. The feet should be extended, the elbows pressed to the body, the palms located under the shoulders. The head is lowered, the forehead touches the floor.

While inhaling: slowly pull your head and shoulders back until they stop, then only gradually straightening your arms, raise your torso to the maximum, in this position try to bend your back even more, moving your head back and pulling your chin forward to feel the tension in the back muscles of the neck, while your shoulders should be turned back.

The position should be maintained until discomfort occurs. If you are short of breath, you can exhale while lifting your torso on your arms, then inhale while raising your torso. The exercise should be performed using the muscles of the torso, the arms have only a supporting role. When performing, the pubic area should remain pressed to the floor.

Beginners will need to practice the Sphinx pose to develop flexibility in the spine and achieve full straightening of the arms. Complicated versions of the cobra pose are performed with the feet crossed and the body turning left and right at the maximum point of tension.

In the final phase, the movement proceeds in the reverse order: the neck straightens, the torso lowers by gradually bending the arms.

Dhanurasana or bow pose

This asana, like the previous one, is aimed at the spine and abdominals.

The exercise begins by lying on your stomach, knees bent, heels pulled up to your buttocks, ankles need to be grabbed with your hands, chin placed on the floor.

As you inhale, your legs extend backwards and upwards, while you need to lift your knees and simultaneously raise your torso, moving your head back. Thus, the body bends in an arc, like a stretched bow.

When performed correctly, the arms are straightened and the pelvic area is lifted off the floor. You need to hold the asana for as long as possible, performing several swings on your stomach. Muscle tension is concentrated in the legs, the upper body is relaxed if possible.

Navasana or boat pose

This exercise strengthens the abs and back of the thighs; the muscles will have to work hard to hold the asana.

You need to lie on your back and raise your straightened and closed legs above the floor to the maximum possible height, at the same time raise your torso and with your arms extended forward, trying to touch your feet with them.

A lighter option is to grab your shins with your hands. You should hold this position for at least a count of 10.

Kubhakasana or plank

This asana, which strengthens almost all the muscles of the body, does not require much stretching, and is therefore especially suitable for beginners for daily practice. There are two main versions of this exercise: classic and complicated, which involves supporting your straight torso on the palms of your straightened arms and toes.

In a simplified version, the emphasis is placed on the forearms at a right angle. There are also modifications of the exercise with emphasis on the knees or on the palms of bent arms.

The starting position is the same as for a push-up: emphasis on the knees, straightened arms - strictly in line with the shoulders. Then the legs straighten, the spine is straightened. Alternating tension and relaxation of the press as you inhale and exhale, you need to hold the bar for as long as possible.

Another more complicated type of exercise is the one-arm plank. Lifting with the body stretched in a straight line is performed from a position lying on its side, the fulcrum points are the edge of the foot and the palm, the legs are straightened, the free hand is on the waist.

Pavanamuktasana or Wind Release Pose

This yoga exercise stimulates the stomach and intestines, helps digestion, relieving heartburn, constipation and gas.

Before starting the asana, you need to lie on your back and exhale deeply, then perform the first phase while inhaling: grab your bent right knee with your hands and press your thigh to your body, holding this position for 60-90 seconds while breathing deeply. In this case, you need to make sure that the pelvis does not come off the floor. Repeat also on the left leg, and then with both legs.

Nauli, or wave

This particular belly flop technique, which involves squeezing the transverse and rectus abdominis obliques, will require careful study of techniques and contraindications, as well as patience and time.

Self-massage of internal organs during the practice of nauli not only burns fat, but also creates a special metabolic regime based on moderation in food consumption and cleansing the body.

At the initial stage, one masters retracting the abdomen while sitting or standing on bent legs. Immediately before tensing the muscles, take a deep breath and exhale sharply, then the stomach is pulled in with the head tilted. This position should be held for 10 to 20 seconds, then repeat the approach up to 3 times. The exercise should be performed in the morning on an empty stomach.

When performed regularly, this introduction to the complex Nauli complex, in combination with other yoga exercises, will contribute to the formation of a flat stomach. Further development of deep self-massage techniques depends on desire and state of health.