Effective asana for fat burning.

YOGA is attractive, unusual and interesting words are hiding in the secret of self-knowledge, and the potential of your own body. If gymnastics and fitness is the essence of the voltage jump, rush, the true essence of yoga is a technique of relaxation.

Achieving relaxation is the deepest mystery, the task, and the only rule of YOGA. This kind of physical exercises will suit any age, any weight, healthy and not very body, thin, and who wants to lose weight.

Asana “Adho Mukta, Svanasana”.

When building poses from a vertical position, place feet shoulder-width apart, inhale and on the exhale bend to the floor and put his hands at such a distance from the feet to our bent at the hip joints of the feet were to the housing at an angle of 90 or less degrees. Ring fingers should look straight forward. Legs and arms should be completely straight, head and neck continue the line of the spine. Feet parallel, feet can be rotated slightly inward.

In an ideal performance of this asanas (postures) heel must be fully pressed to the floor. If in the beginning you will not succeed because of the inelasticity ligaments of the feet, do not leave attempts, and in practice the development of this position try to press your heels to the floor. Having built the pose will Podesite it to five breath cycles (deep breath).

Features:

• open palms and pressed the foot;


• the coccyx is pulled upwards, the back is straight;


• the chest is opened, tummy tuck, buttock muscles and kneecap tense.

The development of “face down dog” gives flexibility to the spine, stretches the muscles and ligaments of the legs. This position is considered the base for the development of other complex asanas, and a position of rest in other levels of yoga.

Asana “Anaitasuna”.

In this position it is better to go from a lying position. On the exhalation, turn on your left side. Raised his head, placing his left hand under his head, lay your head on your palm. Bend the right leg, grab the free right hand a foot or finger of the right leg. On the exhale try to pull the right leg and right arm straight up. Staying in this position will Podesite in it for five breath cycles. On the exhale, release your right leg and return it to the left leg.

Repeat the pose on the right side, soaking in the locked position the same time. Return back and liberated.

Features:

• straight back, legs, lifted the patella;


• keep the whole body in one plane;


• if you are unable to straighten the raised leg, hold the drumstick.

The development of Anantasan stretches the muscles of the lateral surface of the knee muscles and ligaments, this asana works on the tone of the press, the muscles of the hips and trains her buttocks.

Asana “Virabhadrasana II.

From a standing position on the exhale, jump, place your feet shoulder width equal to the length of your legs. Subside on the right leg, the angle at the knee at 90 degrees, shank vertical, sock looks straight forward. The left leg leaving a straight line with a strained knee and foot, slightly governato right. Hand bred in hand, horizontally and in a single plane with legs.

The pelvis and the entire body if pressed to the wall. Back straight, shoulder blades is reduced, the thorax is opened. Turn the head on a straight neck to the right, fix the mind on a point ahead. Don’t forget about the breath.

Features:

• arms stiff and strictly horizontal;


• the strictly foot pressed to the floor;


• the body is clearly perpendicular to the floor, don’t say no to the case in hand;


• the tailbone tucked inside, lumbar deflection is eliminated, the body in one plane.

Pose the war greatly strengthens the calf and thigh muscles, back and press, burns excess fat in the waist. Training endurance and coordination of body movements.

Asana Marichyasana I and III.

The combination of POS, named in honour of the sage marichi.

Sit on the floor with stretched forward, straight legs and a straight back. Bend the left leg and put her foot heel to crotch, knee looking up. On the exhale expand shoulders to the left, while the knee is under your right shoulder blade. On the inhale obviam right hand knee disclosed chest, bring the shoulder blades, and on the exhale the bond fingers behind his back. A glance backwards.

Breathe evenly, back keep straight, the blades are pivoted, kneecap straight legs tense, sock draw to yourself. Top drawn up. Will prodisk in this position for up to five breath cycles, with each exhalation stronger rotating body. We feel in this twisting massage internal organs. Then perform the same combination on the right leg.

Rasapi hands and turning the body forward, leave this position in the following: hands pull the bent leg closer to the pelvis, put a foot on the floor with the heel to the buttocks, a little to the side of the pelvis, the knee up. On the exhale raising hands back and concatenate straight arms in the castle. On the exhale serves the abdomen, then the chest forward and down, trying to fasten the body to the thigh straight legs.

Features:

• in the first posture, keep your back in a straight line, chest open;


• watch the fulcrum, it must be on both buttocks;


• if his hands behind his back is not closed, you can use this asana towel or strap.

Massage of the abdomen, improving bowel function. Twisting and stretching of the spine – prevention of back pain, muscle spasms, improving the condition of the ligaments of the shoulder girdle, emancipation “scored” hands, stimulating blood flow in areas of active influence.

Asana Of Pashasana”.

To log in to the pose, put your feet together, squat to buttocks touched the feet, the soles and heel fully pressed to the floor. Balance the body, liberating hands and turn your body to the left so that the left knee went out through the right armpit.

So the twist was maximal at the next exit Opletal right hand knees, making her back, bending it at the elbow disclosed wider chest and the bond fingers in lock. Breathing in the abdomen, on each exhale, twist a little harder. Remain in the pose for up to five breath cycles, then liberated and repeat everything on the right side.

Features:

• foot and heel on the floor;


• breathing by stomach, massaging the internal organs;


• for the balance of work the calf muscles;


• pulling the lateral surface of the body, chest, spine.

Considering the belly and flanks, spinal muscles become elastic, massaged liver, spleen and pancreas.

Asana Salamba Sirshasana”.

To master this difficult position is recommended under the guidance of a mentor. For beginners it is advisable to do this pose against the wall.

Down on all fours, elbows at shoulder width. The fingers on the floor in the castle. Put on the floor the top of the head and obkatyvaem the back of his head with his hands. Transfer the body weight on the hands and exhale pulling from the floor, first one leg and, if we feel the balance, the second leg. Do not try to straighten the legs. Move right up, feel the stability of the base in the castle of the fingers, the position of the head, neck and back.

Mastering this pose in the dynamics – move together (bent legs up and down. After mastering the dynamic poses, you can straighten your legs up and pull the body into a string, perpendicular to the floor. Remain in this full version Salamba Sirshasana from 1 to 5 minutes. Then slowly sink to the floor.

Features:

• ~80% of the weight of the body falls on the head and neck, hands only control the balance;


• the rear surface of the body aligned on one line and not be deflected to the sides.

Headstand contributes to the activation of the brain and glands, strengthens the spine, the muscles of his arms and legs, improves digestion and lungs work.

Asana Urdhva Prasarita Padasana”.

Lie on your back, arms outstretched right palm upwards.

Asana performed sequentially in three stages: exhale and raise and keep low on the floor brought together legs. In this position, legs held ten seconds. Then, with free breathing, raise the legs up to a 45-degree angle and fix, and at the end of the poses bring the legs up to 90 degrees, keeping them in suspense until thirty seconds. This pose can be performed in the dynamics on the inhale lowering legs, exhale when lifting.

Features:

• in the apparent simplicity of the pose hidden nuance is in the process of raising the need to control a firm grip on the lower back to the floor. So abdominal muscles maximally loaded, and the lower back is relieved from stress.

The pose is good for the abdominal muscles and the lumbar spine. Asana greatly enhances circulation in all departments of the press and burns fat stores, strengthens the lumbar muscles.

Asana Of Utthita Parsvakonasana”.

Entry into the pose in the pose of a war. Put your left hand open palm on the floor to the left heel on the outside. The right hand pulling the left and up so that the side surface of the body form a straight line: leg, thigh, right side, right hand. The body in the same plane, as if standing at a wall. Buttocks are selected, the blades are pivoted, pelvis governot forward. Looking up over his right shoulder.

Asana strengthens the ankles, knees, hips, pulling inguinal ligament supports the waist, trains shoulders.

Doing yoga exercise caution, take care of your body, don’t try the first time to make difficult asana, as in the pictures in fashion magazines, improve your skills gradually dosed increasing load. The first rule of yoga, AHIMSA means non-violence, or not causing harm.

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