Do you lack time for long workouts, but still want a firmer body? Is it even possible to influence your digestion and the appearance of your stomach with just a few minutes a day? The answer may be - yoga.
Why yoga? Modern lifestyle often means prolonged sitting, a fast pace and not enough exercise. All of this quickly shows up in the abdominal area, where tension, fat and a feeling of heaviness accumulate.
In addition to the aesthetic aspect, such a condition also has impact on well-being, digestion and postureThe good news is that long, strenuous workouts are not necessary for change. Yoga – short, deliberate static exercises can stimulate the body to function if performed regularly and consciously.
Yoga should become a part of your life. Below are three positions described. Each position works deeply, activates internal muscles and gently affects the digestive organs. The entire routine takes about three minutes, and the effects gradually add up with daily practice.
Keel position
The locust pose is a lying exercise that seems simple at first glance, but is very effective. awakens the abdominal area. The body lies on the stomach, the arms are at the side of the body, the gaze is directed towards the floor. With an exhalation, the upper body and legs are raised simultaneously, with the neck remaining in the natural line of the spine. The position is held for a few slow breaths, then the body relaxes.
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This exercise gently pressure on the abdominal organs and thus stimulates digestion and metabolic processes. At the same time, it strengthens the lower back and improves posture, which in the long term reduces the appearance of a bulging belly.
It is recommended to carry out on an empty stomach, and breathing should be calm and even. If the pressure on the abdomen is uncomfortable, it is advisable to support the pelvis with a soft support.
Boat position
The boat pose is performed in a sitting or lying position and is known for its strong effect on the abdominal muscles. In the seated version, the torso is slightly tilted back, the legs are raised off the floor, the knees can be bent or extended, and the arms are extended forward. In this position, the body seeks balance, which additionally activates the deep muscles of the torso.
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There is also a milder version on the back, where the upper body and legs are lifted as you exhale. Regardless of the variation you choose, it is essential that the movement comes from the abdomen and not from a swing.
The position of the boat helps to shape the abdominal areaIt also improves blood circulation and stimulates the digestive system. Regular exercise increases the body's endurance and stability.
Arc position
The bow position is more challenging and therefore suitable for the end of a short workout. It is performed lying on your stomach, with knees They bend over, and their hands grasp their ankles. With an exhalation, the chest and thighs lift off the floor, and the body opens into an arch. The position is held for a few slow breaths, then the body is lowered in a controlled manner.
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This exercise greatly stretches the front of the body, opens the chest and improves lymph flow. Due to its intense effect on the abdominal organs, it speeds up metabolism and contributes to a feeling of lightness in the abdomen. Since it puts pressure on the lower back, it is recommended that it be performed only after warming up and without pain.
Yoga, just three minutes a day, is a small investment of time, but it can be an important step towards better posture, a firmer stomach, and a better sense of well-being. Regularity and awareness of practice are the keys to long-term changes.
