Yoga for the abdomen - the main sets of exercises and recommendations from trainers (70 photos). Yoga exercises for slimming the abdomen and sides at home Yoga poses for slimming the abdomen

Yoga for weight loss of the abdomen and sides - it is time to turn to proven methods, tighten the stomach from attractive places. The elements of practical yoga adapted for weight loss will be very useful and effective with regular practice and determination. Let's try together to figure out how yoga helps to lose weight.

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Yoga is an ancient, many-sided teaching, the comprehension of which requires effort, aspirations and time.

When starting classes, you should always remember that the yoga system is formed from five basic structural elements for a person, functioning in a specific form:

Breath;
Motion;
Energy;
Nutrition;

Before starting the workout, we turn on abdominal breathing and perform all subsequent exercises while holding the breath in. It is this breathing that stimulates peristalsis, cleanses the internal organs, removes excess water and fat from the body, reduces the waist and sides, and allows you to remove extra pounds.

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Second element: energy

In order to comfortably perform the exercises, it is necessary to prepare your body by normalizing the energy balance.

We perform self-massage

Even a one-day abstinence from food is an effective way to reduce weight, because in the absence of food from external sources, the body will immediately begin to take it from its stores. And the first internal consumed source will be fat!

Fifth element: spirit

Yoga heals and strengthens not only the physical body of a person, but also his spirit, way of thinking and the essential fullness of life. The spiritual practice of yoga at an unconscious level will help get rid of everything superfluous, including excess consumption of calories, which physiologically our body does not need.

Keeping the body clean and perfect will become an integral part of your daily spiritual life.

It is no coincidence that a tightened belly is a symbol of the beauty and health of a modern person. The fat accumulated in this problematic part is the last to disappear, and only as a result of a radical revision of the diet and hard exercises.

Regular yoga therapy to stretch and strengthen the muscles of the abdominal cavity will improve metabolism, help to reduce the stomach and consolidate the results.

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

Among the many asanas described in the popular literature, you can easily choose 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:

Carefully refers to contraindications, and consult a doctor when choosing a complex of asanas. As a rule, their implementation is not recommended during pregnancy, acute stages of diseases of the internal organs and spine;
Practice daily, no gaps;
Start classes on an empty stomach, at least 3 hours after eating;
Drink 1-1.5 liters of water per day;
Do a warm-up of simple exercises to warm up the muscles;
Perform exercises in the comfort zone, avoiding pain and dizziness;
Start the practice from 5-10 minutes, gradually increasing repetitions and learning new types of asanas;
Repeat each pose 3 to 5 times, with short (up to a minute) breaks;

Bhujangasana or Cobra Pose

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

Asana is performed from a prone position with straight, closed legs. Feet should be extended, elbows pressed to the body, palms are located under the shoulders. The head is lowered, the forehead touches the floor.

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

The position should be held until discomfort appears. If you are short of breath, you can exhale while lifting the torso on your hands, then inhale in the position of the raised torso. The exercise should be performed at the expense of the muscles of the body, the hands have only a supporting role. When performing, the pubic area should remain pressed to the floor.

Beginners, in order to develop the flexibility of the spine and achieve full extension of the arms, will need to practice in the sphinx pose. Complicated variants of the cobra pose are performed with crossed feet and torso turns left and right at the maximum point of tension.

In the final phase, the movement goes in the reverse order: the neck is straightened, the torso is lowered by a gradual bending of the arms.

Dhanurasana or bow pose

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

The execution begins lying on the stomach, the knees are bent, the heels are pulled up to the buttocks, the ankles must be grabbed with the hands, the chin should be lowered to the floor.

On inhalation, the legs unbend in the back-up direction, while you need to shine your knees and simultaneously raise the torso, with the head pulled back. Thus, the body arches in an arc, like a stretched bow.

When performed correctly, the arms are straightened, the pelvic region is torn off the floor. It is necessary to hold the asana as long as possible by performing several swings on the stomach. Muscle tension is concentrated in the legs, the upper body, if possible, is relaxed.

Navasana or boat pose

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

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 with your arms outstretched forward, trying to touch your feet with them.

A lighter option is to grab the shins with your hands. 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 therefore is especially suitable for beginners for daily practice. There are two main versions of this exercise: classic and complicated, it involves the support of a straight torso on the palms of straightened arms and socks.

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

Starting position as in push-ups: emphasis on the knees, straightened arms - strictly along the line of the shoulders. Then the legs are straightened, the spine is pulled into a string. Alternating tension and relaxation of the press on inhalation and exhalation, you need to hold the bar for as long as possible.

Another more difficult type of exercise is the plank on one arm. Lifting with stretching the body in a straight line is performed from a lying position on the side, while the edge of the foot and palm become the fulcrum, the legs are straightened, the free hand is at 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 take a deep breath, then perform the first phase while inhaling: grab the bent right knee with your hands and press the thigh to the body, holding this position for 60-90 seconds with deep breathing. In this case, you need to ensure that the pelvis does not come off the floor. Repeat with the left leg, and then with both legs.

Nauli, or wave

This particular "abdominal churning" technique, which involves squeezing the obliques and rectus abdominis, 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 intake and body cleansing.

At the initial stage, retraction of the abdomen in a sitting position, or standing on half-bent legs, is mastered. Immediately before muscle tension, a deep breath is taken and a sharp exhalation, then the stomach is drawn in with the head tilted. This position should be held for 10 to 20 seconds, then repeat the approach up to 3 times. Exercise should be done in the morning on an empty stomach.

When performed regularly, this introduction to the most difficult 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 the desire and state of health.

Photo of yoga for the abdomen

Yoga is a method of stable and healthy weight loss, rather than regular strength training coupled with diets that exhaust the body. By starting to practice yoga, you can not only lose extra pounds, but also completely change your approach to life, giving up bad habits.

Basic rules of yoga

In order to actively start classes, you first need to know some points:

Yoga classes can replace exercise, but if you can’t find time in the morning, you can move them to the evening, for example, from 19.00 to 20.00. The main thing is that if you want to achieve good data in the shortest possible period of time, you need to practice every day.
With monthly girls, the first 3 days, it is advisable to refuse to perform exercises. And in the future, continue the program at least (without twisting and complicated asanas). Already at the end of the "days" you can return to the right track.
It is necessary to perform poses in the most comfortable clothing. If for fitness most often you need tight-fitting clothing, then here you can be absolutely in “free flight” by choosing a tracksuit or any light knitwear.
Sneakers and sneakers in yoga are inappropriate, since the classes are aimed at developing the feet and feeling the strength of the legs from toes to toes. So, go barefoot in socks.
In yoga, there is almost no special equipment for practicing. As a rule, you will need a mat or yoga mat, a support block and a belt. The latter items are most often required by beginners.
Support blocks in the form of "bricks" made of wood (most often) are needed to perform complex asanas so as not to get injured, and with the lack of flexibility of the lower back, "enter" the asana gradually - first relying on the blocks, and then going down.
The belt is required in the absence of the necessary stretching and for performing asanas in order to gently stretch the arms and legs.

yoga for weight loss

Almost every woman suffers with her stomach - either it is too round, or sagging skin after childbirth causes suffering. There are solutions to every problem in yoga, and if you do the exercises regularly, the result will become noticeable in a week.

Before doing exercises, a warm-up is required to prepare the body for new loads. Each position must be fixed for at least a minute, perform 2 sets.

Maximum stretch pose or uttanasana

The ideal exercise that works specifically with the abdominal muscles:

Standing straight on the inhale, raise your arms, stretching the spine, and as you exhale, slowly lower to the feet, as if folding into a rectangle.
Feel the whole body, press (the stomach must be drawn in) and fix the position.
To exit the pose, inhale and slowly rise to the original position, but now with your arms lowered.

An exercise that directly acts as an active fat burner in the abdomen. In addition, performing asana, you tone the whole body:

Sit on the mat and place your legs bent at the knees.
Take a deep breath and move your straight back back to about 60 degrees. If you perform the exercise on your own, then it is better to control yourself in front of a mirror so that your back does not round during the asana.
As you exhale, lift your legs off the floor and straighten them slowly until your toes are at eye level. Hands must be extended parallel to the floor and fixed in position.

Staff pose or bottom rest

An asana that helps to activate all the keys of the body to fight fat deposits in the waist area. This improves posture, and strengthens the muscles of the arms and legs:

Lie on your stomach, get ready to put emphasis on your hands.
As you exhale, slowly rise, leaning on your palms and toes. At the same time, the hands, fingers and palm should firmly hold your body, that is, they should be “pressed” into the floor (mat) as much as possible.
Fix the position.
Come out of the asana smoothly, not at the end of your strength, but feeling a significant work of the press. Take a deep breath and exhale - relax for a couple of minutes.

This asana activates your abdominal muscles:

Stand up straight and slowly lower yourself with an emphasis on your hands as you exhale.
Spread your fingers wide, lean on them and on your palms, forming a triangle with this pose.
The abdominal muscles should be pulled in, the back as even as possible: in this position, a pleasant tension is especially felt in the shoulders, shoulder blades and in the abdomen.
Come out of the pose by gently moving your palms towards your feet. Slowly rise up, first forming a 90-degree angle, and then return to the starting position.

Pose "Locust"

Excellent "study" of the press, back muscles, back of the thigh:

Lie on your stomach, stretch your arms back and squeeze into the castle (or you can keep them parallel to the floor).
Stretch your arms back and legs up. Beginners can use the walls as a support to raise their legs as high as possible.
When performing this exercise, the buttocks should be compressed, the neck does not tense up, and the main tension is in the press, back, arms and legs.
At the moment of reaching the “apogee” of your capabilities, linger for a minute and relax, returning to the starting position.

The ideal locust pose looks like this:

To achieve such results, it is necessary to practice daily for several months.

Works great with the press, and with the muscles of the back thigh, and with the buttocks:

Lie on your stomach, relax.
Grasp your ankles on the outside with your palms and stretch as much as possible. Feel the stretch in your abs, arms, legs, and hips.
Hold the position for a minute and repeat 3 times with a break of 10 seconds.

This stretch is perfect after a cycle of asanas and to strengthen the back and abs. Lying on your stomach, raise yourself on your hands (hands should be located under your shoulders) and stretch up:

In this exercise, it is very important not to tilt your head back excessively and not to strain your lower back. You need to look up and feel the stretch, as this pose is often the final - relaxing.

The position can be fixed from 30 seconds to 1 minute and repeated 3 times with a break of 5 seconds.

By performing these exercises, you can remove excess fat from the abdomen and sides, but yoga is not limited to this - it is universal, since almost every exercise involves not only the abdominal muscle group, but also the legs, arms or back, which allows you to bring your body into a plastic, flexible state.
He will tell about other methods of how to remove the stomach.

Firm legs and hips with yoga

Any woman tries not only to reduce the volume in the hips, but also to deal with the problems of the inner side of the thigh, which, without development, very quickly become flabby, cellulite or “ears” appear. The following yoga asanas will solve these problems by making the hips taut and elastic.

Asana, which works actively with the muscles of the buttocks and legs, the back muscles are actively stretched:

Place your feet next to each other.
As you inhale, raise your arms up and fold your palms.
Begin to slowly squat as you exhale. You have to remind yourself of a spring that has tightened.
Slowly stretches to return to its original position.

No need to bring yourself to shaking legs - you can perform the exercise in 30 seconds for 3 sets. So it is very conducive to the formation of a beautiful line of the hips and the burning of calories.

In yoga, the main thing is to work on relaxation. When you can breathe evenly for a minute while doing the exercise, it means that your muscles are already becoming more plastic and supple, and you will soon see the result!

Ideal to perform after Chair Pose:

Lie on the floor and relax.
Bend your knees and place your feet next to your pelvis.
As you exhale, lift your pelvis off the floor so that your knees begin to form a 90-degree angle. The buttocks should be pulled in, as well as the abdominal muscles, and the arms and neck should not be tense, the shoulders and head hold the "design".
Hold the position for a minute.
Lower your hips to the floor, and then your legs.

Pose "Dogs face down" with a variable element

Very often, asanas are supplemented or complicated. This is just a complicated version of the “dog”, since the work of the leg muscles is activated here:

Form a “triangle” with your body, becoming in the “downward-facing dog” position: as you exhale, you lean on your hands on one side (and not only your palms are a support, but also your fingers), on the other side, on your toes.
After fixing the position on the exhale, first raise one leg, then the other. Fix each leg raise for at least 15 seconds.

Asana has many interpretations. The next one “pumps” the whole body and also works on the waist as much as possible:

Stand up straight and make the maximum lunge on your right leg. At the same time, both legs should be stable - you should feel the feet and toes.
As soon as you understand that you are standing straight, fix the position and, as you exhale, raise your hands up, folding your palms.
Reach up - the stomach should be pulled in, the muscles are tense.
When leaving the asana, lower your arms, straighten your supporting leg and return to the starting position.

Works as much as possible on the beauty of your hips and burning fat in this area:

Spread your legs so that your thighs are parallel to the floor and your knees are directly above your ankles.
The arms should be bent at the elbows 90 degrees, and the palms should be open and pointing up.
Fix the position and feel that the tension from the legs is distributed throughout the body, the stomach is drawn in.
Stay in the pose for 30 seconds to a minute, then straighten your legs and bring them together.

Pose "Eagle warrior 3"

To complete the exercise, you will need stability in your legs and feet. The pose works well on the muscles of the legs and hips. Therefore, if you are a beginner yogi, then after gaining strength in the feet and toes, you need to master this exercise, since it is an excellent fat burner:

Standing on the mat, lean forward into a 90-degree angle.
Weave your hands into a "rope" between each other.
Slowly raise one leg first and lock the position for at least 15 seconds, then the other leg with fixation.
Give yourself a rest for 5 seconds and repeat the exercises 2 more times.

In addition, you can take advantage of, as well as perform. Such an integrated approach will help to quickly achieve the harmony of women's legs.

Exercise with Denise Austin

The training program with Denise includes 4 parts:

A set of yoga exercises aimed at burning extra pounds and conducting a wellness procedure for the gastrointestinal tract.
Working out the muscles of the legs, thighs and buttocks. Exercise will give your problem areas elasticity and displace cellulite.
Working on the abdominal muscles is a difficult area and Denise uses a fitball for the greatest efficiency (see also -).
Final relaxing. All the processes launched during the training need to be fixed and the muscles should be given a well-deserved rest.

The combination of power yoga with fitness exercises is a winning option for quick weight loss and keeping the body in good shape. It is necessary to perform this training 3 times a week to maintain the “effect”, and for an active fight against extra pounds, you can increase their number and do it every other day.

You can clearly see what Denise Austin's yoga for weight loss is in the following video:

Such a weight loss program takes an hour of your time, and the exact hit in the asanas corrects the figure and brings it to perfection in the shortest possible time.

Video: yoga for weight loss for 30 minutes

Yoga is not only a way to relax and accept yourself, it is an opportunity to keep your body in its original form without resorting to additional physical education equipment. By allocating 30-60 minutes every day, at home, you can guarantee yourself ideal forms.

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 small 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 abdominal exercises, but yoga for the abdomen is much more effective.

Below are five basic asanas to help flatten the stomach.

Complex for a flat stomach

This complex includes only 5 exercises that can benefit your body. And the waist will get a beautiful 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 the 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, which helps to get rid of excess body fat, as well as strengthen 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)

The plank is a 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 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 the upper and lower limbs to the surface.

To disperse the 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, a video lesson "Beautiful press in 30 minutes" from the series "Yoga for Beginners" is offered. This video tutorial shows the implementation of 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 uncomfortable. But 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). 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.

A flat, beautiful, toned tummy is the dream of every woman. But not every lady manages to achieve this goal. Someone is too lazy to perform complex, exhausting exercises, someone constantly diets, but although they help get rid of fat, they do not make the muscles supple and toned. It also happens that a woman is contraindicated in both diets and heavy physical exercises. And so I want to wear a short T-shirt or a tight-fitting dress! In this case, yoga will come to the rescue.

Those who are at least a little familiar with yoga know what a healing effect it can have on the body. It will not only help bring your inner world to harmony, but also make the body healthier, stronger, more resilient and slimmer.

Yoga has many advantages, it:

accelerates metabolism;
cleanses the body of toxins;
make the body flexible;
will tighten the muscles;
improve digestion;
many asanas are accessible even to beginners;
yoga can be practiced at home;
many asanas do not require additional physical training;
The effectiveness of yoga has been tested for centuries.

And in order to tighten the muscles of the tummy and get rid of extra centimeters, it is enough to know just a few asanas.

The main thing to remember is that yoga is not a panacea, and without a daily routine and proper nutrition, you will not be able to get rid of fat pads on your stomach.

To achieve results, yoga classes should be regular and begin with a warm-up.

Warm up before yoga

As a warm-up that prepares the body for classes, both traditional exercises that we performed earlier in physical education classes and specially designed complexes are suitable. A warm-up will help warm up the muscles of the body and get away from household chores, and then the lesson will be held with maximum benefit. But doing yoga without a warm-up is fraught with injuries.

As a warm-up, the Sun Salutation complex is most often used.

“Praying Pose” - we stand straight, feet parallel to each other and together, and we fold our hands in front of the chest like nuns. We look ahead and inhale and exhale several times.
The next exercise is raising the arms, which is done as follows: we direct our gaze upwards and, inhaling, raise our hands above our heads, the chest straightens, and the back stretches.
Next, we perform the “arm to leg” exercise: while exhaling, we lean forward and pull the back, relax our knees a little and grab our ankles with our arms (you can put your palms on the floor).
The next stage: we take the left leg back and put it on the knee, bend the knee of the right leg. Pull the neck up, straighten the back.
The next pose is the mountain pose: we put the left foot to the right. The hands are on the floor. Raise the buttocks up to depict a mountain peak with your body.
Then, while inhaling, we lower our knees to the floor, and behind them - the whole body so that the chest and chin also lie on the floor - we get the “Eight Members” pose, at this time the chest, knees, chin, hands and toes touch the floor.

Video - Yoga for a flat stomach

Asanas for a flat stomach

After the warm-up, we proceed to perform asanas that will help make the tummy flat and beautiful.

Bhujangasana (cobra pose)

A simple and effective asana that everyone can do, except for pregnant women and women with serious back problems or a hernia. It will make the upper body stronger and strengthen the tummy.

To take the cobra pose, you should lie on your stomach, touching the floor with your chin, stretch your legs. We lean on the palms located immediately under the shoulders and, slowly inhaling, raise the upper body up, arching the back as much as possible. After a while, we lie down on our stomach again.

Dhanurasana (bow pose)

Gives a load on the central abdominal muscles, and also develops the flexibility of the body.

Lying on your stomach, bend your knees, lift your shins up and, moving your hands back, wrap your arms around your ankles. Inhale deeply, and as you exhale, lift your chest and pelvis off the floor. Try to tilt your head back. Hold this position and, while exhaling, lie down on the floor again and stretch your arms and legs. During the asana, try to swing a little - this will increase the effect.

Strengthens the muscles of the upper body and makes the buttocks supple. The plank is a simple and easy pose, but it should not be taken by hypertensive patients and women with a sore back.

It is performed as follows: lean on your knees and palms, then take your legs back, standing on your toes. We stretch the body with a string and direct our gaze forward.

Salamba sarvangasana (candle pose)

One of the techniques for performing this asana is known to us from physical education lessons as a “birch tree”.

Lying on your back, bend your legs and bring your knees to your chest. Slowly straightening your legs, lift them up, supporting yourself with your hands under the buttocks. Then stretch your legs up to the ceiling, lifting your buttocks off the floor, and support your back in the lumbar region with your hands. After a while, while exhaling, lower your arms and slide down, then lie on your back again and lower your straight legs.

Naukasana (boat pose)

It helps to fight those extra centimeters at the waist, and the boat pose is a great way to add harmony to the legs.

Lying on your back, stretch your legs forward, and place your arms along the body. While inhaling, slowly and as high as possible, raise your legs, keeping them straight. We pull the socks and stretch our arms, trying to reach the toes - take the shape of the letter V.

Pawanamuktasana (wind release pose)

Also a very simple asana, which will make the muscles strong and improve the condition of the digestive organs.

We begin to perform the asana, lying on the back. Stretch the legs and arms forward. Then we exhale and pull our legs to the chest, bending our knees and clasping them with our hands.

Pavanamuktasana - correct execution

Pashchimottanasana (Back Stretch Pose)

Effective for removing excess deposits from the abdomen.

Sit on the floor and straighten your legs. Then grab your shins and straighten your back. As you exhale, lie down on your legs and press against them as much as possible. Hands can be extended forward.

Pashchimottanasana - an effective pose for losing weight on the abdomen

How much time to practice?

To achieve the effect, classes in this yoga complex are best done 3 days a week, 3 times a day. In order for the asanas to work, you need to linger in each position for a while.

Asana	Time in pose	Replays
cobra pose	20–30 seconds
Bow pose	20–30 seconds	5 repetitions every 15 sec
Plank Pose	20-30 seconds or longer	5 repetitions every 15 sec
Candle Pose	5 minutes	1-2 times per complex
Boat pose	15 seconds	5 repetitions every 15 sec
Wind Release Pose	1.5 minutes	5 repetitions every 15 sec
Back Stretch Pose	30-60 seconds	2 minutes per complex

To make yoga classes as effective as possible and achieve results in the form of a slender body, and, most importantly, an elastic abdomen, as soon as possible, follow the general recommendations:

The final exercise - shavasana

Combine exercise with proper nutrition. If at night you eat pies and jam, then no yoga will help you become slim.
Watch your breath. Breathing correctly, evenly and calmly is one of the main rules of yoga.
Finish with Savasana(corpse pose), which relaxes the body. Lying on your back, spread your legs and arms to the sides and relax.
To speed up your metabolism, do asanas in the morning- the effect will be better.
Lessons should be regular.