Personal Practice · Poses · yoga

Yoga for Weight Loss

This little routine generally takes me about 25 minutes. Hold each pose for between 5 and 10 breaths.OCDANU0.jpg

Lotus pose

Sit with legs crossed. Close your eyes and let your breath flow easily through your body. Sit in this pose for between 5 and 10 breaths.

Spinal Twist in lotus (right)
From the previous pose, inhale your arms out to the side and twist your body to the right. Avoid twisting from the middle of your spine as this will end up hurting your back. Try to twist each section of your spine slowly so that the mobility in your spine increases. Hold here for between 5 and 10 breaths. Once you have reached the total number of breaths, exhale and return to simple lotus pose.

Spinal Twist in lotus (Left)
From the previous pose, inhale your arms out to the side and twist your body to the left. Again try to avoid twisting from the middle of your spine as this will end up hurting your back. Hold here for between 5 and 10 breaths. Once you have reached the total number of breaths, exhale and return to simple lotus pose.

Spinal movement in thunderbolt
From simple lotus, move so that you are sitting in thunderbolt. Keep your bottom on your feet and your hands on your knees. As you breathe in, pull your belly button into your spin and round your spine, tilting your head down. As you exhale, lift your chest and face up to the sky, curving the spine towards your knees.

Swaying Palm Tree (Right)
As you inhale bring yourself up to mountain pose. Bring your hands together over head as you exhale and raise your hands to the sky. Inhale and allow your body to bend to the right. Keep your hands together and your hips steady. Hold here for 5 to 10 breaths. Return to mountain pose.

Swaying Palm Tree (Left)
As you inhale bring yourself up to mountain pose. Bring your hands together over head as you exhale and raise your hands to the sky. Inhale and allow your body to bend to the left. Make sure that you keep body in line. Keep your hands together and your hips steady. Hold here for 5 to 10 breaths. Return to mountain pose.

Dynamic Squat
From mountain pose, exhale and press your hips down until your bottom is in line with your knees. Inhale and bring yourself up into mountain. Repeat this between 5 and 10 times.

Triangle pose (right)
From mountain separate your feet about 2 or 3 shoulder widths apart. Slightly turn your Yoga Extended Triangle Poseright foot to face the wall and extend your arms to either side. Gently push your hips to the left and bring your right hand down to touch you’re your toes. Make sure that your torso stays straight and raise your left arm towards the ceiling. With each inhale slowly twist your torso to face the ceiling. Hold this for 5 to 10 breaths. Using your left arm to guide your body, bring your torso up to center.

Triangle pose (Left)
From mountain separate your feet about 2 or 3 shoulder widths apart. Slightly turn your left foot to face the wall and extend your arms to either side. Gently push your hips to the right and bring your right hand down to touch you’re your toes. Make sure that your torso stays straight and raise your left arm towards the ceiling. With each inhale slowly twist your torso to face the ceiling. Hold this for 5 to 10 breaths. Using your left arm to guide your body, bring your torso up to center.

Tree Pose (Right)OCDB4C0.jpg
Return to mountain pose. Inhale your left foot so that it is resting on your upper right thigh (if you are just starting out, feel free to lower your foot to help maintain balance). Stay here for between 5 and 10 breaths.

Tree Pose (Left)
Return to mountain pose. Inhale your right foot so that it is resting on your upper left thigh (if you are just starting out, feel free to lower your foot to help maintain balance). Stay here for between 5 and 10 breaths.Extended Side Angle Pose

Side Angle (Right)
From mountain pose, move your feet 2 to 3 hip widths apart. Slightly turn your right foot to face the wall and extend your arms to either side. Bending your right knee, come down and touch the floor next to your foot. Make sure that your torso stays straight and raise your left arm towards the ceiling. With each inhale slowly twist your torso to face the ceiling. Hold this for 5 to 10 breaths.

Low Lunge with Twist (Right)
From side angle, bring your left hand to the floor. Bring your left knee down to the floor and face forward. As you inhale, raise your left arm and twist to the right. Using your right knee as a point of support, twist to the right, extending your right arm back towards your left foot. Look over your right shoulder if possible. Hold for 5 to 10 breaths. Twist your body to the front and raise your arms above your head.

Cobra
From the previous pose, lower your hands down to either side of your front foot. On an inhale, bring your front foot back to meet the other. As you exhale, lower your body to the ground. Inhale, and use your arms to push your chest up from the ground. Breathe deeply and hold for 5 to 10 breaths.

Downward DogWoman performing downward dog exercise
From cobra pose, push your hips up towards the ceiling. Extend your heels to the floor. Relax your spine and lower your chest to the floor. Keep your hands in line with your shoulders, keeping them strong. Hold for between 5 to 10 breaths.

Side Angle (Left)
From mountain pose, move your feet 2 to 3 hip widths apart. Slightly turn your left foot to face the wall and extend your arms to either side. Bending your left knee, come down and touch the floor next to your foot. Make sure that your torso stays straight and raise your right arm towards the ceiling. With each inhale slowly twist your torso to face the ceiling. Hold this for 5 to 10 breaths.268.jpg

Low Lunge with Twist (Left)
From side angle, bring your right hand to the floor. Bring your right knee down to the floor and face forward. As you inhale, raise your right arm and twist to the left. Using your left knee as a point of support, twist to the left, extending your left arm back towards your right foot. Look over your left shoulder if possible. Hold for 5 to 10 breaths. Twist your body to the front and raise your arms above your head.

Cobra
From the previous pose, lower your hands down to either side of your front foot. On an inhale, bring your front foot back to meet the other. As you exhale, lower your body to the ground. Inhale, and use your arms to push your chest up from the ground. Breathe deeply and hold for 5 to 10 breaths.

Downward Dog
From cobra pose, push your hips up towards the ceiling. Extend your heels to the floor. Relax your spine and lower your chest to the floor. Keep your hands in line with your shoulders, keeping them strong288.jpg. Hold for between 5 to 10 breaths.

Cobra
From the previous pose, lower your hands down to either side of your front foot. On an inhale, bring your front foot back to meet the other. As you exhale, lower your body to the ground. Inhale, and use your arms to push your chest up from the ground. Breathe deeply and hold for 5 to 10 breaths.

Locust pose
Lie on your stomach with your forehead resting on the ground and your arms straight along your sides, keeping your palms facing the ground. Tuck your tailbone under to reduce pressure on your lower back. Inhale, hug your inner thighs together and lift your arms, legs and head off the ground. Avoid lifting your body high, instead stretch your toes away from your head. Hold for between 5 and 10 breaths. lower your body to the floor and push your body back into child’s pose.

Rabbits pose. 
From Child’s pose grab the outside of the ankles. Curl the toes under and come to the crown of the head. Inhale and on the exhale send tailbone up and away from the neck. Gradually lengthen arms and shift body weight forward. Feel the stretch from the back of the neck to the tailbone. Gently roll forward and back to explore the edge of the stretch and increase spinal range of motion. Hold for 5 to 10 breaths then bring head above heart and rest on heels.

Head-to-knee (right)
Sit in Seated Staff. Bend right knee in toward chest, OCDAOO0.jpgright foot on floor. Drop right knee to the right, use hands to bring right heel closer to groin. Straighten spine, place left hand next to left hip, lift right arm toward the ceiling. Reach right hand to outside of left ankle, cross left wrist over right wrist, place left hand on the inside of left ankle. Hold for 5 to 10 breaths.

Head-to-knee (left)
Sit in Seated Staff. Bend left knee in toward chest, left foot on floor. Drop left knee to the left, use hands to bring left heel closer to groin. Straighten spine, place right hand next to right hip, lift left arm toward the ceiling. Reach left hand to outside of right ankle, cross right wrist over left wrist, place right hand on the inside of right ankle. Hold for 5 to 10 breaths.

Half boat
From staff pose, lean back and bend your knees. Draw them towards tour chest and lift your feet from the floor. Extend your arms out in front of you. Remain here, focusing on our balance and breath. Gaze at your toes and hold for between 5 and 10 breaths.

Dynamic BridgeOCDAQ70.jpg
Lie on back, feet flat on floor, palms down. As you inhale, lift hips and torso off the floor, pressing into palms and feet. As you exhale, lower back down to the floor. Repeat this between 5 and 10 times before coming into corpse pose.

Supine twist (right)
Lie flat on your back with knees bent, feet flat on the floor, legs together; arms are stretched parallel to your body, palms press into the floor. Bring your legs into your chest and lower them to the right on an exhale. Hold here for between 5 and 10 breaths. Return your legs to center.

Supine twist (left)
Lie flat on your back with knees bent, feet flat on the floor, legs together; arms are stretched parallel to your body, palms press into the floor. Bring your legs into your chest and lower them to the left on an exhale. Hold here for between 5 and 10 breaths. Return your legs to center.

Corpse Pose
Lie comfortably on your back on the floor. Separate your arms from your body to a 45-degree angle. Palms face up. Your legs can rest apart as wide as you feel comfortable, usually 2-3 feet apart. Allow your feet to relax and roll open. Do a mental body scan from top to bottom are you relaxed? Release all tension from every part of the body. Stay here for as long as you need to.

 

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Excerpt From: Rajeev Upadhyay. “101 Best Yoga Poses.” iBooks. https://itun.es/au/KsXtbb.l

 

 

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