For most people, being fit not only makes you feel better physically and mentally, loss desired weight happens as a matter of course. impact form of exercise contributes to both physical and emotional wellbeing. Developed in India thousands of years ago as a means to unite the body, mind and spirit in a place of peace, yoga has a place in a system of modern exercise to get rid of physical and mental toxins and that was fat to-belly.
below ten places found yoga to strengthen and tone your abdomen are presented. All exercises are best done on a firm surface thin padding such as a yoga mat.
belly fat yoga training
This raises relax the mind and work your body!
1. Ponton Pose (naukasana)
A crisis in India, this yoga pose strengthens the lungs, liver and pancreas, while reducing belly fat. Improves circulation and tones the abdomen, leg, arm and back muscles.
- sit on the mat with knees bent comfortably, feet firmly on the ground and arms beside her body. Exhale and lightly put it on the chin.
- Stretch your arms out in front of you as you exhale, keeping fingers extended. Stay here for a couple of breaths.
- When ready, exhale and bring your body to a position of “v” lean back slightly and extend the legs straight at an angle of 45 ° with the ground. The joints of the big toes on each foot must touch.
- Keep your head and neck in line with your shoulders. Eyes, fingers and feet should be online.
- your core muscles will feel tense. Continue breathing deeply and hold the boat position for 15 seconds.
- Launching and exhale, returning to his feet to the ground and lying on his back.
- Repeat 5 times with 15 seconds rest between repetitions.
2. Plank (Kumbhakasana)
This simple exercise involving several different muscle groups in the arms, legs, back, buttocks, and core.
- Start knees. Forward and rest your hands on the floor shoulder-width apart, slightly apart and toes pointing forward.
- Lift the upper body with his arms so that they are perpendicular to the ground. Stretch your legs back until it is fully extended, the toes on the floor.
- His head straight to the back, buttocks, and legs, inhale while stretching the spine and into the abdominal muscles. Think of your body as a strong long straight plank of wood.
- measured Take deep breaths and hold this position for 15-30 seconds. (Start slowly in the lower range and work your way up to a duration of 30 seconds.)
- Exhale as you slowly drops knees to the floor, rest for 15 seconds, then repeat steps 2 -5.
If your back starts to feel the tension, focus on transferring responsibility to keep the weight of your body to your core muscles. This position should be avoided if you have back injuries or lower shoulder or suffer from hypertension.
3. Wind Relieving Pose (Pavanamukthasan)
This position feels great, a good slow stretching lower back, with a little self-hug in the middle. Strengthens the abdomen, hips and thighs. Effective in promoting digestion and relieve constipation and gas ( “wind”).
- Lie on your back with your legs straight, feet together and arms at your sides.
- Inhale, then bring your knees to your chest as you exhale and grab the leg just below the knee with your hands. Pull your knees as close to your chest as you can feel the stretch in the lower back.
- Exhale and adjust itself so that the lower back touches the ground.
- Lift your upper back and bring your chin to the knee. Stay for a few breaths.
- Exhale and release your upper back, arms and legs.
- Repeat with the other leg.
- Exhale and release.
- Repeat, bringing both legs toward your chest.
- Press both legs and allow them to descend to the ground while the arms back to your sides. Rest for 15 seconds.
- Repeat 5 times.
4. Bow Pose (Dhanurasana)
This section improves digestion and tightens the abdominal muscles.
- Start on the floor with his belly with the ground.
- Getting back with your arms and grab the top of the foot from the outside. The right foot should be held by the left of the right hand and the left.
- Relax your chin on the floor and ease of buttocks and hips.
- Inhale and lift the shoulder blades and pushing pose increasing your heart. Exhale and kick your toes up as you pull with the same force with arms.
- Inhale and exhale until you reach the limit of its stretch.
- To let go of the pose, release your legs and put his arms behind his head. Stay here for a couple of breaths.
- Repeat 5 times.
can change pose to reach the ankles instead of their feet.
5. Cobra Pose (Bhujang asana)
This position increases the strength of the spine and flexibility, but should not be done by pregnant women or people suffering from pain back or a hernia.
- Lie on your stomach with your legs in line with your hips and the top of the feet touching the ground.
- Press your toes and knees on the ground to loosen your hips. Spend the coccyx back for better stability.
- Inhale as you straighten your spine and bring your palms on the floor next to your chest, keeping your elbow along its sides.
- Push in his hands, turning his back shoulder to push the shoulder blades.
- stretch all the way to the crown of the head, spine slightly curved upwards and backwards.
- release and rest gently.
- Repeat 5 times with a break between each pose.
6. Boat Pose (naukasana)
This position is very similar to the pontoon pose, but is a little less intense.
- Sit with your back straight and legs flexed toward the chest, resting her hands on her ankles.
- Keep the palm of your hand next to the hips and inhale the elongation of the spine in the process. Make sure you are sitting on the hips and not put pressure on the coccyx.
- Inhale and bring your legs out in front of you, keeping them slightly bent at the knee with each leg in line with your hips.
- Place your arms out in front of you.
- stay here for a couple of breaths.
- Exhale and bring your knees to your chest. Inhale and lengthen the spine, hugging his knees close to his chest.
- Exhale and bring your forehead to your knees.
- Launching and sit cross legs to rest.
- repeat this pose 5 times with 15 seconds rest between them.
7. Chair Pose (Uthkatasana)
This position is ideal to lengthen and realign the spine. It also works out hips, abdomen, back muscles and thighs. If you have a knee injury, this will be an exercise that you want to skip out on.
- Stand with your feet together.
- Exhale and drop your chin to your chest and looked down at the floor.
- Lift the toes and press his kneecaps and heels.
- Go up on tiptoes and create a small distance between the heels.
- Bring hands to her waist and exhale while bending knees. Keep your tailbone down our pelvis to prevent rolling back. Your seat bones should be in line with heels. If they hurt your knees, keep the feet apart.
- lengthen your neck with the chin slightly toward your chest.
- Inhale and reach skyward, with open shoulders and elbows slightly bent. to drop, pressure on the feet and standing tall, his body stretching skyward.
- rest and repetition.
8. Bridge attitude (Setubandhasana)
This position is ideal for loosening stiff in the hips and back muscles. Also it stretches the abdominal muscles in his torso and side.
- Lie on your back with open hips and touch heels. Your toes should be facing the outside and just sit bones and heels should touch the ground.
- hold onto their outer thighs, we stand well on elbows and reach your head back.
- Sit on your hips, your core engage and blows on the chest as you get over your head with your hands.
- Press your palms on the floor with your fingers to the toes.
- Inhale and roll over the top of your head, using the palms for stability and support.
- Point your toes and stretch your legs.
- Hold for a few breaths and release rolling up arms and hips back into the original position.
- Inhale and repeat.
9. Warrior 1 (Virabhadrasana 1)
Warrior 1 strengthens the core, thighs and buttocks, while promoting a relaxed state of mind. It is also suitable for almost everyone, so do not be afraid to give it a try.
- Starting dog looking down with arms should: shoulder-width apart and feet to the width of the hips.
- Look forward, step right next to his right foot.
- Bend the right knee and grounding feet on the ground.
- Pull your belly toward your spine and lift your torso and pleasant high. Facing the front of the mat.
- lower your hips and find your center of gravity.
- Push your weight on your leg back and pull your left thigh inward to keep open and wide hips.
- Push in the foreleg in a 90 degreee.
- Bring the arm up and down the shoulders.
- is pushed right leg and gently turn allow the initial position.
- Repeat with the other leg.
10. Warrior 2 (Virabhadrasana 2)
Perform this exercise just after Guerrero 1 to get the full benefits.
- Stand with your feet wide apart, facing the side of the mat.
- external rotation of your foot and right hip joint.
- Send your right knee forward and bent at an angle of 90 degrees. Your knee should be in line with the ankle.
- Keep the pelvis in a neutral position, opening her inner thighs.
- Lift your chest and bring your arms out in accordance with legs and shoulders.
- suck in your belly and breathe into the upper chest.
- Hold for five deep breaths
- Repeat for the left leg.
Add these yoga for belly fat poses to your daily workout routine and you will have a trim tummy in no time!