Yoga For Weight Loss

Yoga works in a unique way. It works on the endocrinalsystem and changes the hormonal balance in the body. Unwanted fat fromthe body is removed by burning calories as well as by altering thehormonal balance of the whole body. Yogic asanas tone up the body bypenetrating deep into each tissue and muscle which general exercisescannot achieve. Yoga will help you change the functioning of yourentire system, lose weight and build a healthy muscle tone.

TONING YOUR ABS

In yesterday’s article, we contracted the abs. Thefollowing toning exercises alternate from contraction to relaxation.Toning exercises are a must for a flat stomach and, practicedregularly, will give you a well-toned and flat abdomen.

Exercise 1

• Lie on back, body straight
• Slowly raise legs to 90 degrees, foot flat, toes in and hold for15 -20 seconds.
• Slowly lower the legs to starting position.
• Repeat 10 times.

Exercise 2

• Lie on back, bend kneesas shown.
• Interlock hands behind head, keeping elbows close to head.
• Lift up exhaling, hold for 15-20 seconds breathing normally.
• Come back to starting position.
• Repeat 10 - 20 times

Exercise 3

• Lie on back and bendknees, interlock legs, position as shown.
• Interlock hands behind head.
• Exhale as you lift up, hold for count of 15-20 breathingnormally.
• Come back to starting position.
• Repeat 10-20 times.

Exercise 4

• Lie on back, legs at 90degrees, feet interlocked as shown.
• Interlock hands behind head, raise upper body exhaling as youcome up.
• Hold for count of 15-20, breathing normal.
• Inhale as you go back to starting position.
• Repeat 10 – 20 times.

CONTRACTIONS FOR ABS

There is a scientific systemof working on the abs.First, the muscles have to undergo tremendous contractions. So, holdingyogic contractions is the key to losing the fat around your stomach.The following asanas help increase muscle strength while toning thebody and melting the fat. Practiced regularly, they will give you awell-toned and flat abdomen.

Exercise 1

• Lie on back.
• Raise upper body, arms and legs, exhaling as you come up.
• Hold the position for a count of 15- 20, breathing normal.
• Inhale as you come back to starting position.

Exercise 2

• Lie on back with armsstretched above your head. Inhale
• Raise one leg, upper body with arms stretched out as shown.
• Hold for 15-20 seconds, breathing normal.
• Inhale as you come back to start position.
• Repeat with other leg.

Exercise 3

• Lie on back, handsinterlocked behind head.
• Bring legs to 90 degrees, bend knees.
• Keep leg position fixed. Raise your upper body to meet yourknees,
• Hold, breathing normal.
• Inhale as you come back to start position.

Exercise 4

• Lie on back, legs wideapart.
• Exhale, raise both arms and legs.
• Hold, come back to start position.

Exercise 5

• Lie flat on stomach,legs straight, feet together, soles of feetuppermost.
• Place palms below and to side of shoulders, forehead on floor.
• Inhale as you slowly stretch the upper body upwards.
• Straighten arms and arch the back as shown
• Hold 20 -30 seconds breathing normal.
• Breathe out as you slowly return to starting position.

Exercise 6

• Lie on back. Fold yourknees, place feet near hips.
• Place palms underneath shoulders, finger pointing towards feet.
• Raise hips and arch your back, shifting your weight onto yourhands.   
• Push up and raise your head and upper body as far as you can.
• Hold for 10-30 seconds then slowly lower the body to startingposition.

Exercise 7

• Stand on knees, knees alittle apart.
• Reach back for heel with the same hand and then reach for theother heel with the other hand.
• Push your hips forward and drop your neck back.
• Drop the head back and arch back, pushing hips forward.
• Hold for a few seconds breathing normally
• Slowly resume starting position.

Exercise 8

• Lie on your stomach,arms beside you.
• Bend your knees and catch hold of your ankles.
• Push feet away from head and raise your upper body as shown.
• Hold for a few seconds – breathing normally.
• Exhale as you lower your body.

LEGS
Stretching the Leg Muscles

Yesterday we contracted theleg muscles to increasemuscle strength, tone muscles and eliminate fat. Contractions can leavesore muscles and so it is important to now do some asanas that stretchand relax these muscles. These asanas specifically affect thehamstrings, quadriceps and calf muscles. Contracting and stretchingthese regularly will tone and shape your legs, improve your figure andmake your body swift and agile.

Exercise 1

• Sit with your legsstretched out, feet together
• Exhale and bend forward from your hips.
• Hold your toes or heels, touch your forehead to your knees andhold 30-60 seconds.
• Inhale slowly as you raise your arms over your head and return tostarting position.

Exercise 2

• Sitting, bend the rightleg so that the heel touches the groinarea.
• Inhale slowly stretching both arms up over head.
• Exhale slowly as you bend forward. Interlock the fingers and holdyour heel.
• Place your forehead, chest and abdomen on the thighs and hold30-60 seconds breathing normally.
• Inhale slowly as you stretch your arms up and return to startingposition
• Repeat on the other side.

Exercise 3

• Sit between your heels.
• Holding the heels, lean backwards and place your elbows on thefloor with the head and neck stretched backwards.
• Place your palms on the soles of your feet as shown.
• Hold for 10-30 seconds.
• Place palms on floor, press down and slowly return to startposition.

Exercise 4

• From position above,slowly straighten your elbows and lie downon floor.
• Try and keep knees together, place your palms on thighs and hold30-60 seconds.
• Hold your heels, pushing down on elbows, move up. Press palmsdown on floor and slowly come up and return to start position.

LEGS
CONTRACTING THE LEG MUSCLES

These asanas work specificallyon thehamstrings, quadriceps and calf muscles, and also strengthen the ankleand knee joints. They contract and tone the leg muscles, building upmuscle strength. Practiced regularly, they will tone and shape yourlegs, improve your figure and make your body swift and agile.

Exercise 1

• Stand straight with feettogether, both arms stretched out, palmsdown.
• Slowly raise one leg up, toes pointed forward.
• Hold 10 – 30 seconds.
• Repeat with other leg.

Exercise 2

• Stand straight with feettogether.
• Raise arms so parallel to ground, palms down.
• Bend the knees and raise heels as shown.
• Hold for 10 - 30 seconds.
• Resume starting position.

Exercise 3

• Stand with legs wideapart, feet turned out.
• Bend knees, keep back straight and stretch both arms straightabove the head, palms together.
• Hold the posture for 10 – 30 seconds.

Exercise 4

• Standing, twist rightleg around the left.
• Bend elbows, twist forearms around each other with left elbowbelow, palms together.
• Bend the left knee and lower body keeping eyes focused on a fixedpoint.
• Hold for a few seconds and then raise the body and release legs
• Repeat with left leg and left arm.

Exercise 5

• Stand with feet apart asshown.
• Interlock hands behind head.
• Bend the knees
• Keeping back straight, pulse up and down 10-20 times

Exercise 6

• Stand with legs wideapart, feet turned out.
• Bend knees, keep back straight.
• Stretch both arms straight above the head. Join palms together.
• Lift the heels and keeping lifted, pulse up and down 10 – 20times.

Exercise 7

• Stand with feet apart,arms above your head, palms together.
• Turn to the left placing left foot 4-5 feet in front of rightfoot, toes pointed forward.
• Bend the left knee as shown, bend backwards and look up.
• Hold for 10 – 30 seconds.
• Repeat with other leg.