Hey beautiful friends!! Today’s blog is a short snapshot of all the exercise which I do regularly. Well there are numerous asanas but I have braided few of them in this blog which can give you good results if done regularly and properly...But 1st I would like to share my story...
When I joined my first job, I had nothing to do except sitting in front of system like a fat potato and yes, eating like crazy and that’s too junk. These two things impacted my weight drastically. I didn't want to listen to my parent’s concern for me to eat healthy foods. Almost every day, I desired fried foods that were high in calories and fats. When going to restaurants, I would only order foods such as pepperoni pizza, mashed potatoes, and cheeseburgers without even glancing at the other options on the menu. I led a sedentary life; I was gaining huge amounts of weight per day. I ran out of breath while walking up and paying badminton with friends. Also, I could never wear “cool” clothes like other girls of my age.
I was extremely devastated and didn't want to go to anywhere. I tried all hands-down and easy going ways to reduce fat but all were a big flop. I tell you…no one can lose weight without a little exercise. Lastly I joined Power yoga classes.
The first few months were not easy; power yoga can make you run out of breath. However, remain focused on your goal and work harder each day as I did.
In 5 months, I had lost 15.43 lbs. See my picture...
It has now become a habit for me to eat healthy and on a timely basis. I am a complete yogaholic now. I love pushing myself every day in yoga class.
I understand the plight of all people who suffer from obesity and the emotional and physical strain associated with it. I want to tell them to believe in themselves and do their weight loss regimen a little at a time. Also to never lose faith in themselves or let anyone bring them down by telling them that they can’t do it. Have faith, stay focused, it will take hard work and determination, but the rewards will be great.
Here is some power yoga postures which can trim you to a magical extent, if you do it every day but with complete discipline.
My class used to start with my very beautiful mam's smile. I can’t teach you that lolxx...she is pretty, beautiful, fit and lovely. …Hard to see such personality...
Let’s follow step by step:
Warm up: In Yoga, it is very important to do some Warm-up Poses before a session so you will be physically ready for the. Yoga aasnas that you want to practice. Moreover, Warm-up exercises will prepare your body for more difficult poses in the future.
1. Take a brisk walk, for 2-3 minutes.
2. Stretch your hands and rotate your fist clock wise for 10 times and then anti clockwise for same.
Now join you hands with the shoulder and try to make big circles so that your elbows should touch each other..see below picture
3. Open your legs 2 inch apart and try making big rounds with your waist, and rotate it clock wise for 10 times and then anti clockwise ...(Ah I remember Shakira moves).. It works on your waistline.
4. Keep your legs open, wider . Now try to arch back (not too much).. now come in front and try to touch the toes of your feet...If you wish you can push yourself and can try to touch your head to the ground. I know its bit difficult. As shown in picture. So do what your body allows. After few days you will gain strength.
Open your arms legas a bit wider, and should be parallel to each other
Take your right hand and above your head and left hand should be on the left knee or ankle. Now try to look at the ceiling and also try to stretch you back at the same time..
Same should be done with the left side..as you did with the right side
Sun Salutation (Surya Namaskar): Surya Namaskar or the Sun Salutation is a 12 step sequence, often performed as a warm up exercise before a Yoga session. Each of the 12 poses performed in a rhythmic sequence brings a different vertebral movement to the spinal column
Step 1: Pranamasana (prayer pose) - Stand erect with your chest out, feet together, knees pulled up and thighs tight like
in Tadasana. Bring your hands forward, in front of your chest as if in prayer, elbows straight and not drooping. Keep your back super straight.
Step 2: Hasta Uttanasana (raised arms pose) - On inhale, stretch your arms up over your head, palms still together. Then arching back as far as you can go, stretch with your arms apart for next pose. Keep two words in mind "straight back".
Never hunch your back...When you are arching back make sure you don’t bend your back to much, it may give you a severe pain. NEVER COMPROMISE WITH YOUR BACK.
Step 3: Uttanasana (standing forward bend pose) - While exhaling, swing down from the hips keeping your upper body and torso straight. Without bending the knees place your hands on either sides of your feet flat on the mat, head as close to your knees as possible. If you are not able to touch your feet then don’t worry. Just try push yourself and again try to stretch your back.
If you are comfortable then only try to push your head in between your legs..but at the same time make your back super tight
Step 4: Aekpaadprasarnaasana (equestrian pose) - Inhale bring the right foot to the back of the mat on the toes like a lunge. Using your finger tips for support and the left leg at a right angle start bending the extended leg at the knee towards the floor and look up. Try to bring your hands in between the two legs.
Step 5: Dandasana (plank pose) - Retain your breath and extend your left leg back on your toes side by side your right without moving the position of your hands and leg at all. Palms flat on the mat, keep your spine straight and elbows locked. Hands should lie exactly below your shoulders. Do not let your head or hips drop. It should look like you are about to do a push up. Try to make your back flat like a table...That’s why it’s called plank pose..
Try to look straight
Step 6: Ashtanga Namaskara (Salute with 8 limbs pose) - Exhale, bending your elbows towards your body and going down as low as you can at the shoulders while keeping the rest of your body perfectly stiff exactly like a push up. Once down near the floor, bend and drop your knees, chest and forehead to the ground lightly touching in that order. Your hips and pelvic should still be raised. Naval should not be touching ground. Only eight points should be touching the floor in this step- forehead, chest, and two palms, both knees and both feet. This is my favorite pose as it relaxes your body.
Step 7: Bhujangasana (cobra pose) - Inhale, while swinging your body forwards, straightening your arms, stretching your shoulders upwards and lowering your hips down to the ground. Lift your chest upward and arch your back and look up towards the ceiling. Elbows should be locked and touching your body as if you trying to push your armpits. You should look like a snake and yes again try to keep your back straight and then elongate your back.
Step 8: Adho Mukha Svanasana (downward facing dog pose) - Exhale and without moving your hands and feet, tuck your toes and raise your hips and backside up. Elongate the spine and straighten the knees, spreading the fingers evenly push down from your forearms and try to put your heels down to the ground pushing back the thighs. Let your head hang and try lowering your shoulder blades to broaden the collarbone. Push your shoulder blades back and try to touch your hip with the ceiling. Be like a mountain. This pose is also called mountain pose.
Step 9: Aekpaadprasarnaasana (equestrian pose) - Lunge forward while inhaling and bring your right leg in between your hands repeating the position in Step: 4.
Step 10: Uttanasana (standing forward bend pose) - On exhale, bring the left foot forward next to the right and forward bend into Uttanasana (Step:3).
Step 11: Hasta Uttanasana (raised arms pose) - Straighten the back and raise your arms above your head, palms joined and repeat Step:2
Step 12: Pranamasana (prayer pose) - Lower your hands in down to your chest as in Step:1.
Beginners should stick to 10 sets; I mean 10 with the right and 10 with the left side. As you get into this. Try pushing yourself every day and start increasing the count. The number sets are important but more important is the right postures with the right inhale and exhale. If it’s not done properly it may give you severe injuries... So take care. So once you start doing it do it for 15 minutes. If you do it properly then it can do wonders with your body.
Surynamaskar not only makes your body flexible but its 12 postures work on every part of the body. It not only helps in trimming your calories but also in making you internal organs healthy.
Warrior Pose: Those of you who have practiced yoga poses for any length of time are probably familiar with the Yoga Warrior Poses. Virabhadrasana is the Sanskrit name for Warrior Pose. These beautiful but vigorous poses are named after the great hero warrior Virabhadra from Hindu mythology.
The Warrior Poses take strength, steadiness, and a fierce determination to hold them with integrity. The legs and arms need to be strong and extended (where the legs are straight), the hips flexible, the chest open and well-lifted, and the spine extended to hold these poses well.
The three traditional Yoga Warrior Poses are:
Warrior Pose I -- the front knee is bent, back leg straight, arms extended overhead, and the chest is turned in the same direction as the bent knee.
Warrior Pose II -- the front knee is bent, back leg straight, arms extended out to the sides in line with the legs, as shown in this photo.
Warrior Pose III -- balancing on one straight leg, with the trunk and arms extending horizontally forward and the lifted leg extending back.
Please do every warrior pose 10 times from left side and 10 times from right side..when you'll gain strength increase the count to 20 or 30..
Feel like a warrior Virbhadra. Observe how strong and steady warriors are, and how well they extend their legs, arms, and trunk. They're not sagging the belly toward the floor, but rather are keeping their abdominal area and spinal muscles strong. I wish this picture would have included more of Virabhadrasana I to show more clearly how they come into Virabhadrasana III. I'll try that in my next blog
We practice Virabhadrasana, not to honor the practice of violence against others, but to fight our own ignorance and ego. "What's really being commemorated in this pose's name and held up as an ideal for all practitioners, is the spiritual warrior, who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering." A part of this it works on your thighs, hamstrings and perfectly tones your body. Try to maintain this asana for 20 counts from both the sides
Bridge Pose (Setu Bandhasana): The Bridge Pose is also known as Setu Bandhasana which means construction of a bridge. It came from the words “setu” meaning bridge, “bandha” meaning lock, and “asana” meaning posture. Setu Bandhasana is effective in promoting relaxation and reducing stress. The legs and the hips do most of the work which helps in rejuvenating tired feet. The Shoulderstand, Plough and the Bridge are practiced by advanced students.
STEP 1: Lie on your back with your knees bent, feet together. Keep your arms on your side, palms on the floor.
STEP 2: Lift the hips towards the ceiling, keeping your feet and palms flat on the floor.
STEP 3: Maintain your position in Step 2 and move your arms over your head.
While coming back from this pose to normal pose, take care your back.. don't put your body on ground at once..come vertebra by vertebra
If practiced, Setu Bandhasana tones the system by its effects on the spinal column. If you feel uneasy with the normal setu bandh posture you can use props in doing this posture, like a chair, pillow, or anything to support your back or your legs as you stretch.You should always listen to your body.
SARVANGASANA - Shoulder Stand Pose:
(sar-vang-asana)
Sarva = Whole
Anga = Body parts
Asana = Posture
Step 1: Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.
Step 2: Exhaling raise the waist and the hips from the floor and take the legs backwards over the head.
Step 3: Inhaling raise the back and the legs up into a vertical position, placing the hands on the upper back for support.
Try to push go back with staright legs..no problem if you are not able to do that..stcik with the prilimiry pose
This is the HALASAN posture, once you have pushed your leg straight in back direction then try to bend your knees and press your ears
Try to come back vertebra by vertebra..I use setu band asan for coming back in normal position..you can use any other asan but take care your back
The chin should rest against the chest, creating the chin lock. Fix the eyesight on the toes and maintaining the asana. Continue normal breathing. Keep your bump cheeks (Buttocks) super tight. Try to keep your legs straight, no problem if you are not able to make it a proper postures just keep following points in mind and hold this posture for at least 3 minutes
Awareness:
- Keeping the body in a straight line. No hunch in the back
- Remain balanced.
- Abdominal breathing.
- The focus can also be on the throat and the thyroid.
- Keep the legs straight in knees with toes pointing to the sky.
- Try and keep the body in a straight line from the chest to the tips of the toes.
- Head straight and eye sight fixed on the toes.
- Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest.
Don’t:
- Bend the knees.
- Move the neck or overstrain it in the chin lock position.
- Bring the legs over the head when in the asana position but don’t keep them completely vertical if it causes tension.
- Raise the head from the floor.
- Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.
Benefits for women:
- It is beneficial for the reproductive system as there is fresh blood to the pelvic region as the stagnant blood is flushed from the organs and therefore increased efficiency of the reproductive organs. It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan is in the opposite direction.
- It improves the functioning of the ovaries.
- It helps to balance the moods and calm the mind.
- Therapeutic applications:
- Thyroid disorders
- Asthma
- Reproductive problems
- Headache
- Haemorrhoids
- Varicose veins
- Prevention of cough and colds
- Diabetes
Variations and tips: One may need a folded blanket under the neck and shoulders for support. For some beginners it may be difficult to raise the legs straight. If so then one can bend the knees a little while taking the position and then straighten out the legs. Some can take help of the wall to raise the legs. If there is tension in the back or neck then the feet can be slightly tilted over the head like inverted pose or viparit karani (opposite action).
Women should avoid this asana during their menstrual cycle.
After a power pact yoga your body needs some relaxation, this can be done by various Pranayam...
Anulom Vilom Pranayam:
Sit down in any comfortable pose with your spine straight (for beginners sukhasana or vajrasana is preferred). If you cannot sit down, then you can sit on a chair, but do not lean your back on the chair. Keep the left hand on your left knee and place your right hand on the nose. Close your left nostril smoothly with your middle finger and ring finger. Do not twist your nose, just press the nostril so that no air passes through. Inhale through right nostril with moderate speed till your stomach gets full and close your right nostril with your thumb. Make sure you do not let out any air through any of the nostrils. Hold the breath to the maximum extent you can bear it. Now release your left nostril and slowly exhale the air through your left nostril. No need to make any hand posture for pressing the nostrils, simple thumb can also do.
Once you exhaled all the air, inhale air with your left nostril this time. Again hold the breath to the maximum time and exhale slowly with your right nostril. Now one round of pranayama is completed. You can do eight rounds in one sitting and you can practise up to three sittings in a day. Throughout the practise keep your back straight.
Repeat it for 5-10 minutes...
Benefits of Anulom Vilom Pranayam -
- Because of the increased oxygen intake, an individual will feel calm and clear headed.
- Regular practise will relieve stress, mild fever, cold, and any eye or ear problem.
- Overall blood circulation gets improved and as a result, it can ease chronic sinus problems, migraine problems and blockages in the arteries.
- It helps in changing your thoughts that is, changing negative thoughts to positive thoughts.
- Regular practise of ten to fifteen minutes, twice a day can show maximum benefits.
- Regular practise will clean all your nadis (energy channels) making your body healthy and strong.
Kapalbhati Yoga Pranayama:
To practice this breathing exercise sit up in a comfortable position, cross legged is best.
Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention. This will align the spine with the back of your head.
Close your eyes.
Have your hands in Gyan Mudra. In Gyan Mudra have your thumb tips and index finger meeting, with the wrists resting gently on the knees and the palms turned slightly upwards.
Relax your stomach muscles.
Now expel the air as forcefully as you are comfortable with through the nose. This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine (like when you suck in your stomach). Then allow the inhalation to occur completely passively without any additional effort. To repeat, the exhalation is done using conscious sharp force, while the inhalation is just a recoil action bringing the air back into the lungs. All the breathing takes place through the nose. Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm.
(I haven't uploaded the picture for it as it quit difficult to show this asan through series of picture)
Do a round of 10 repetitions. Work your way up to doing 5 rounds, while taking a break between each round.In Kapalbhati force is only to be used during the exhalation.
Once you feel comfortable with the Beginner’s version of Kapalbhati Yoga Pranayama, perform the breathing exercise with more force if possible and also increase the number of repetition per round to 50. You may also prefer to do a single round, but, with many more repetitions instead (up to 5 minutes worth). Beside weight loss Kapalbharti also Generates heat in the system to help dissolve toxins and waste matter and Adds luster and beauty to your face.
Kapol Shakti Vikasak Kriya: Sit straight on the heels. Take a deep breath through your nose and exhale completely through your mouth. Close both your nostrils with your thumbs with all the fingers pointing outward and joined together. Inhale deeply through your mouth and puff up your cheeks. Hold your breath and put your chin against your chest. Now hold position as long as you can.
Make a Chin lock..If you cant hold your breath then break the chin lock, make you head starigh and then breath normally..after a 1-2 normal breath you can again go back in this Kriya (procedure)
Repeat at least 10 to15 times.
Benefits for mental & physical：
- Removes excess fat on your face, and yes double chin also
- Helps to reduce chubby cheeks
- Helps to lift sagging jaw
- Makes your face sharp and angular
- Brings a glow to your face
It’s a proved and tested method of face lift and yes its way cheaper than Ponds age miracle, OLay, and many expensive creams who dig your pocket and leave you with no result. Only disappointment.
Bhramari Pranayama: The original word in the term Bhramari is Bhramar (humming bee). The characteristic of this Pranayama is to create a sound like that of the humming bee.
Technique:
- Sit in Padmasana or Sukhasana.
- Raise bent arms to shoulder level & close external ear canals with thumbs.
- Place index & middle fingers gently on closed eyes which look upwards.
- Place ring fingers gently on the sides of the nostrils.
- Place little fingers on upper lip to feel flow of air through the nostrils.
- Inhale and fill the lungs completely.
- Exhale slowly and produce sound of the humming bee through larynx (sound box) while exhaling through nostrils.
- Return to original position & gently open the eyes..
- Try to keep the sound of humming very strong so that you can feel the humming sensation in whole head.
Upper three fingers should be placed perfectly as shown.. as every step of this asan has its own scientific reason
Duration - Initially do it for 5 to 7 times. Gradually increase up to 15 times.
Benefits -
- Bhramari Pranayamamakes the voice sweet and gently, and helps clarity of speech.
- With regular practice of Bhramari Pranayama; Breathing becomes deep and subtle.
- Bhramari Pranayama is useful for hypertension and depression and aids brain cells
So..this was a short day to day exercise which can keep you fit and beautiful. I’ll come with many disorders related asanas in next blog.
Till that time stay healthy and stay touch…
Thank you,
Mani
Article is giving really productive information to everyone. Well done.
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