Mudra yoga - a special position of the hands or fingers, that has a certain symbolic meaning. The roots of the teachings of the wise thing of the Ayurvedic tradition, according to which the energy of the person - a combination of the five elements, the balance of which is the key to good health. Each of the five fingers of the hand according to Ayurveda corresponds to one of the elements and the interweaving of the fingers in a certain way, certain gestures allows to "activate" these elements reach their balance - and affect thus the health. Moreover - it is believed that the practice of mudras can cure a variety of diseases.

The wise and the symbolic meaning of the fingers

According to Ayurveda, each of the five fingers associated with a particular element, chakra and functions of certain internal organs and body systems:

• The thumb is the element of wood, "responsible" for the sexual chakra. The upper phalanx of the thumb corresponds to the gall bladder Gall bladder: structure and function , The bottom is "responsible" for the work of the liver. According to Ayurveda, massage thumb stimulates the brain and improves the functioning of the lymphatic system.
• The index finger is the element of fire and the throat chakra. The upper phalanx of the index finger corresponds to the intestine, the average - the heart. It is believed that the index finger massage adjusts the digestive system, stimulating the function of the stomach and intestines.
• The middle finger corresponds to the element earth, and the solar plexus chakra, its upper phalanx of "responsible" for the stomach and spleen. According to Ayurvedic principles, the middle finger massage normalizes the circulatory system, improves digestion and bowel function, helps relieve anxiety and worry.
• The ring finger is associated with the frontal chakra, and the element of metal. The upper phalanx of the ring finger is associated with the intestines, the average - with light. It is believed that the ring finger massage stimulates the liver and endocrine system, strengthens the immune system The immune system - how it works? , Helps to cope with sadness and depression Depression - a little more than a bad mood .
• The little finger is associated with the element of water and the heart chakra, the upper phalanx of the little finger is "responsible" for the bladder Urinary bladder - structure and function Average - for kidneys. Massage a little finger, according to the principles of Ayurveda, normalizes the intestine and duodenum, strengthens the health of the cardiovascular system, relieves fears.

Basic yoga mudras

The gesture of knowledge, or Gian Mudra, one of the simplest hand positions in the yoga, which is both one of the most useful. Hand position: middle, ring and little fingers straight and disconnected, and the pad of the index finger pads concerns thumb - a gesture known enough and frequent ritual traditions (by the way, if you look at the statue of the Buddha, we can see just like gesture). It is believed that this mudra helps to focus, to concentrate, improves attention and organizes thinking.

Mudra sky or Shunya Mudra: gesture, being used for those suffering from hearing problems - is that by practicing this mudra, you can cope with any diseases of the ears. Hand Position: index, ring finger and little finger straight and relaxed, the middle finger pad As for the base of the thumb, and the thumb presses the middle.

Raises wise, or Linga Mudra: gesture, mobilizing the natural defense mechanisms of the human body - is that wise lifting aids in a variety of respiratory diseases. Hand Position: palm closed, fingers intertwined, his left thumb covers Connect the thumb and forefinger of his right hand.

Mudra cow or surabhi the wise position of the hands, by which is believed to be possible to cope with rheumatic diseases and inflammation in the joints. Hand Position: thumbs are placed, the index finger of his left hand middle finger As for the right, and the index finger of his right hand - the left middle finger. It's the same with the other fingers: left hand little finger ring finger As for the right, and vice versa - the little finger of the right hand ring finger As for the left.

Tatiana Smirnova

The fact that millions of people around the world dream of a flat stomach and slender waist, and thereby fitness industry is thriving today - an indisputable fact. Unfortunately, many devices are designed to train the muscles of the abdomen, which is crowded market are ineffective and sometimes dangerous. Advertising these products (the "5 minutes of training a day on our simulator, and a flat stomach for the beach season is guaranteed!") Creates new and reinforces in the public mind the old myths and facts about the drill press and misconceptions about what is really effective for Workout and that - no.

Removal of problem areas on the stomach

Very often, the emphasis in advertising simulators and the latest fitness programs done on this - you promise to help get rid of the problem areas on the stomach (or other parts of the body). Those who have stubborn fat on the abdomen - the front or on the sides - it is easy to understand why these promises look so attractive. But in fact, the only way to eliminate fat in a particular area of ​​the body - is liposuction. So do not believe any advertising which assures that any trainer can help you get rid of the tummy.

In this case, the body begins to burn body fat - not only in the stomach, but on all parts of the body where there is fat. The best combination for those who want to get a nice pressure: aerobic exercise, strength training and a healthy diet Healthy eating - do not limit yourself to eating . Do not expect quick results - a long time to say goodbye to the problem areas, it may take more than one month (of course, if you do not resort to the already mentioned liposuction). Five minutes of exercise a day will not be enough - need to exercise 4-5 times a week, for 45 minutes or more, but you can increase stamina, improve overall health, as well as make new friends. Short, short cuts to a beautiful figure there, but those that have, have undeniable advantages.

The myth of a flat stomach

From one or another way to train the press, many people dream to achieve one goal - to make your stomach flat. The obsession with this idea in some cases, causes severe frustration, anxiety Anxiety - how to distinguish normal from disease? And sometimes even lead to eating disorders. The fact is that for many people to make a perfectly flat stomach physiologically impossible. By themselves, the best of the developed abdominal muscles, when viewed sideways, form a slightly rounded silhouette. It should be remembered that the waist size and shape of the abdomen also depend on gender, age and other individual characteristics of the human body. For example, in healthy women who are in good physical shape, to 40 years in the lower abdomen can be formed small fat - this is due to hormonal changes, but not so bad that the woman watching him.

Instead of worrying about what you can not change, you focus on the things that you will be the subject - for example, in the posture. Poor posture makes the fat deposits on the stomach even more noticeable, while a person with a straight back stomach often looks almost flat. Do not go to extremes and do not allot the shoulders too far back; you should just keep your back straight, and it does not buckle. If you have serious problems with posture Posture - a few helpful tips for those who want to walk straight Should see a doctor - he will help you choose the most suitable exercises for posture.

Effective exercises for the press

By themselves, drill press will not help you remove fat from the waist. However, the need to train the muscles of the abdomen - from them depends largely on posture, endurance, they are involved in virtually all body movements. Like any other muscle groups, the abdominal muscles are best developed in the exercises, which are the most difficult person. The most effective exercises are those that give a tangible strain on the muscles in less than 20 repetitions. Light exercise can be repeated a few dozen times, but they give far less noticeable results.

You can train your abdominal muscles without any special equipment. This can be done even when you are sitting at your desk at work - just as much as possible tense your abdominal muscles and hold as long as possible tension. This exercise not only helps to train the abdominal muscles, but also improves posture; it can perform even people who do not have special physical training. Other effective exercises for the press Exercises for the press: a flat stomach and wasp waist - easy! :

• Standard twist. Lie on your back (it is recommended to perform this exercise is not on the bare floor, and on the mat for fitness), and bend your knees. Tear off the shoulders off the floor and drag the body to the hips, but so that the lower back all the time pressed against the floor. Head during exercise should be in a position as if you were trying to keep under the chin orange. It is easier: to facilitate the exercise, his arms crossed. It is more difficult: keep your hands behind your head, but do not push them down. The hardest part: stretch your arms above your head. Do the exercises slowly, breathe deeply and evenly. Try to stick to this rhythm: body lift for two seconds, pauses for two seconds, reaching a maximum voltage drop down for two seconds.
• Reverse Crunch. This exercise provides the greatest load on the lower part of the abdominal muscles and obliques. Lie on your back and lift your legs bent at the knees. Tighten your abdominal muscles and lifting your buttocks off the floor, bring your knees as close to your chest. At the same time the legs do not have to move left or right. Try to do the exercise, so that most of the work necessary to carry out the abdominal muscles; leg muscles must remain possible, passive. Raise and lower legs slowly, continuing to follow the breath - it should be smooth and deep. Easier: during exercise arms extended along the body and lie on the floor. Harder: elbows rest on the floor, hands in the air.
• Combined twisting. Follow standard and reverse twisting simultaneously. If you need to exercise for the press "advanced", it just fits.
• Exercises for the press on fitball. Fitball - a large inflatable ball, which is in most gyms, and many people have at home - for decades used physical therapists, and in recent years it has become popular outside the medical environment. Lie back on a fitball, and follow the standard twist - with the difference that you have to keep the body in balance, and press the ball to the floor of the loin. Twisting on fitball considered safe even for people who have back problems. In addition, this exercise provides a more intense strain on the muscles of the whole body.