Ideal for the lazy: 10 minutes of yoga for a toned stomach

For many women, the belly is a closed area. They hide it, pull it out with linen, because the modern beauty industry has inspired women that the belly should be cubed, flat and puffy. But first of all, the stomach must be healthy. Belly means “life”. For a woman, the belly is not just an area of ​​the body, but a place of strength, a source of energy and longevity.

The practice of yoga correctly affects this area. As a result of the practice, you will notice a tighter tummy and more elastic abs, you will feel your femininity and increase your self-confidence. And it will not be necessary to wear tight clothes that create tension in the body.

Abdominal exercises should not be performed within the first three days of menstruation, in pregnant women, and within two hours after eating. The best time to practice is in the morning. All you need to practice is a mat.

So, it’s time to get rid of the unwanted “baggage” in your life!

Why: Prepare your wrists for stress to avoid injury.

How to: Clench your fists and start rotating your fists. 10 times one way, 10 times the other.

Why: warm up the entire spine, make it flexible and mobile, prepare it for more complex asanas, strengthen the abdominal muscles, improve blood circulation in the pelvic organs and abdominal cavity.

How to: Get on all fours, hands under shoulders, arms shoulder-width apart, knees hip-width apart. With an inhale, bend down, draw your nose up, shoulders down, with an exhale, around your back look towards the navel. Repeat 10 times in rhythm with your breathing. Do the exercise slowly and gracefully.

Why: strengthen abdominal muscles, develop balance and coordination.

How to do it: get on all fours so that your hands are strictly below your shoulders, your knees are at a right angle, your legs are hip-width apart, your neck is an extension of your spine. Pull your belly. Raise your straight right arm and straight left leg parallel to the floor at the same time. Stretch in opposite directions, maintaining balance. Do 5 breath cycles, with an exhale, release your arm and leg towards the mat. Repeat the asana on the other side.

Why: strengthen the core muscles, relieve the press, increase endurance.

How to do it: stand so that the palms are strictly under the shoulder joints, feet shoulder-width apart. Tighten your abdominals to feel the work of the abdominal muscles. Do not raise the pelvis or lower the lower back – the neck, back, pelvis and legs form a single line. Fix the pose for 30 to 60 seconds. Breathe deeply. With an exhale, lower your knees to the mat, come out of the asana.

Simplification: If it is not yet possible to perform the full version of the asana, lower your knees to the floor and fix this version.

Complication: If the full version is easy, take turns performing the asana with the legs up and the arms up in turns.

Why: to work the oblique muscles of the abdomen, form a beautiful waist line, strengthen the muscles of the trunk and arms, increase endurance.

How to do it: Get into a plank position with your arms straight. With an inhale, lift your right hand off the floor, rotating the body upward, opening the chest. Place your right foot over your left. Push your pelvis up. Fix the pose for 15 to 30 seconds. Breathe regularly and deeply. With an exhale, return to the starting position. Repeat the asana on the other side.

Simplification: If it is still difficult to perform the full version of the asana, lower the knee of the lower leg towards the mat.

Complication: place the foot of the upper leg on the inner thigh of the lower leg. An even more difficult option is to grab the foot of the upper right leg with your hand.

Why: strengthen the muscles of the trunk, legs, do the relief press.

How to do it: Sit on the mat, straighten your back, rest your palms on the floor, lean back slightly and lift your bent legs up so your shins are parallel to the floor. Stretch your arms forward, palms facing each other. Hold the pose for 5 breaths. Exhale as you lower your legs and arms.

Simplification: if it is difficult to hold the asana, hold the hips with your hands.

Complication: without changing the position of the body and arms, straighten your legs.

Why: to form a beautiful relief of the abdomen, strengthen the muscles of the trunk.

How to do: from navasana, straighten and lower your legs a small distance (the angle between the floor and the legs is about 30-35 degrees), the upper back will also go lower. The back does not touch the mat. Fix the position for 20-30 seconds, gradually increasing the time spent in the asana. Maintain a normal breathing rate, do not deepen it.

Simplify: bend your knees slightly.

Why: eliminate bloating, get rid of constipation and heartburn, eliminate fat deposits in the abdomen and pelvis, strengthen back and neck muscles.

How to do it: Lie on your back and bend your knees. Pull your knees towards you with your hands and press your hips, tear your shoulders off the ground, pulling your head towards your knees. Lock the position for 5-10 breaths. As you exhale, release the hold with your hands and lower your legs to the mat.

Simplification: perform alternately for each leg.

Why: Tone the abdominal muscles, stretch them, open the chest, stretch the shoulder and hip joints, improve the functioning of the abdominal organs.

How to do it: Lie on your stomach and bend your knees. Take your hands back and grab your ankles with your hands, connect your feet together. Don’t throw your head back and don’t spread your knees. Fix the pose for 5 cycles of breathing, with an exhale, lower yourself to the mat.

Simplify: do not connect the feet together, just lift the hips slightly off the ground without digging into the arch of the foot.

Why: strengthen the deep muscles of the press, strengthen the muscles of the arms and the shoulder girdle.

How to do it: Do a deep squat, placing your hands in front of you shoulder-width apart, fingers pointing forward and wide apart. Bend your arms slightly and place your knees under your armpits. Now stand on your tiptoes, lifting your feet off the ground bringing your body forward. Maintain balance by contracting your abdominal muscles. Hold the asana for a few seconds, gradually increasing the time spent. With an exhale, lower your feet to the mat, step out of the asana.

Simplification: lift your feet off the ground one at a time.

Complication: straighten the leg, then the other.

Why: relieve tension, calm the body and bring it back to a state of balance.

How to do it: Lie on your back leaving more than 5 centimeters between your heels. Let your legs relax completely. Place your hands along the body, without touching it, palms up. Close your eyes. Take a deep breath and exhale, relax the whole body, remove all clamps. Mentally go through each part of the body, relaxing it – legs, arms, stomach, chest, forehead, eyelids, jaw, shoulders, back, buttocks muscles. Breathing is regular and calm. Slowly open your eyes, bend your right knee and roll to your right side. Using your right hand, get into a seated position.

Simplification: If it is difficult to lie down on a flat surface, do the pose on the bed. The main thing in shavasana is total relaxation, which cannot be achieved in case of discomfort.