YOGA FOR WEIGHT LOSS

Gaining weight and obesity is essentially a state of metabolic disturbance. We

gain weight when there is an imbalance between the intake and expenditure of
energy in the body.
Yoga works in a unique way. It works on the endocrinal system and changes the
hormonal balance in the body. Unwanted fat from the body is removed by
burning calories as well as by altering the hormonal balance of the whole body.
Yogic asanas tone up the body by penetrating deep into each tissue and muscle
which general exercises cannot achieve. Yoga will help you change the
functioning of your entire system lose weight and build a healthy muscle tone.
TONING YOUR ABS
In yesterday!s article we contracted the abs. "he following toning exercises
alternate from contraction to relaxation. "oning exercises are a must for a flat
stomach and practiced regularly will give you a well#toned and flat abdomen.
Exercise 1

$ie on back body straight
%lowly raise legs to &' degrees foot flat toes in and hold for () #*'
seconds.
%lowly lower the legs to starting position.
+epeat (' times.
Exercise 2
$ie on back bend knees as shown.
Interlock hands behind head keeping elbows close to head.
$ift up exhaling hold for ()#*' seconds breathing normally.
,ome back to starting position.
+epeat (' # *' times
Exercise 3
$ie on back and bend knees interlock legs position as shown.
Interlock hands behind head.
-xhale as you lift up hold for count of ()#*' breathing normally.
,ome back to starting position.
+epeat ('#*' times.
Exercise 4
$ie on back legs at &' degrees feet interlocked as shown.
Interlock hands behind head raise upper body exhaling as you come up.
.old for count of ()#*' breathing normal.
Inhale as you go back to starting position.
+epeat (' / *' times.

CONTRACTIONS FOR ABS
"here is a scientific system of working on the abs. 0irst the muscles have to
undergo tremendous contractions. %o holding yogic contractions is the key to
losing the fat around your stomach. "he following asanas help increase muscle
strength while toning the body and melting the fat. 1racticed regularly they will
give you a well#toned and flat abdomen.
Exercise 1
$ie on back.
+aise upper body arms and legs exhaling as you come up.
.old the position for a count of ()# *' breathing normal.
Inhale as you come back to starting position.
Exercise 2
$ie on back with arms stretched above your head. Inhale
+aise one leg upper body with arms stretched out as shown.
.old for ()#*' seconds breathing normal.
Inhale as you come back to start position.
+epeat with other leg.
Exercise 3
$ie on back hands interlocked behind head.
2ring legs to &' degrees bend knees.
3eep leg position fixed. +aise your upper body to meet your knees
.old breathing normal.
Inhale as you come back to start position.
Exercise 4
$ie on back legs wide apart.
-xhale raise both arms and legs.
.old come back to start position.
Exercise 5
$ie flat on stomach legs straight feet together soles of feet uppermost.
1lace palms below and to side of shoulders forehead on floor.
Inhale as you slowly stretch the upper body upwards.
%traighten arms and arch the back as shown
.old *' #4' seconds breathing normal.
2reathe out as you slowly return to starting position.
Exercise 6
$ie on back. 0old your knees place feet near hips.
1lace palms underneath shoulders finger pointing towards feet.
+aise hips and arch your back shifting your weight onto your hands.
1ush up and raise your head and upper body as far as you can.
.old for ('#4' seconds then slowly lower the body to starting position.

Exercise 7
%tand on knees knees a little apart.
+each back for heel with the same hand and then reach for the other heel
with the other hand.
1ush your hips forward and drop your neck back.
5rop the head back and arch back pushing hips forward.
.old for a few seconds breathing normally
%lowly resume starting position.
Exercise
$ie on your stomach arms beside you.
2end your knees and catch hold of your ankles.
1ush feet away from head and raise your upper body as shown.
.old for a few seconds / breathing normally.
-xhale as you lower your body.

LEGS
S!re!c"i#$ !"e Le$ %&sc'es
Yesterday we contracted the leg muscles to increase muscle strength tone
muscles and eliminate fat. ,ontractions can leave sore muscles and so it is
important to now do some asanas that stretch and relax these muscles. "hese
asanas specifically affect the hamstrings quadriceps and calf muscles.
,ontracting and stretching these regularly will tone and shape your legs improve
your figure and make your body swift and agile.
Exercise 1
%it with your legs stretched out feet together
-xhale and bend forward from your hips.
.old your toes or heels touch your forehead to your knees and hold 4'#6'
seconds.
Inhale slowly as you raise your arms over your head and return to starting
position.
Exercise 2
%itting bend the right leg so that the heel touches the groin area.
Inhale slowly stretching both arms up over head.
-xhale slowly as you bend forward. Interlock the fingers and hold your
heel.
1lace your forehead chest and abdomen on the thighs and hold 4'#6'
seconds breathing normally.
Inhale slowly as you stretch your arms up and return to starting position
+epeat on the other side.
Exercise 3

%it between your heels.
.olding the heels lean backwards and place your elbows on the floor with
the head and neck stretched backwards.
1lace your palms on the soles of your feet as shown.
.old for ('#4' seconds.
1lace palms on floor press down and slowly return to start position.
Exercise 4
0rom position above slowly straighten your elbows and lie down on floor.
"ry and keep knees together place your palms on thighs and hold 4'#6'
seconds.
.old your heels pushing down on elbows move up. 1ress palms down on
floor and slowly come up and return to start position.
LEGS
CONTRACTING THE LEG %USCLES
"hese asanas work specifically on the hamstrings quadriceps and calf muscles
and also strengthen the ankle and knee 7oints. "hey contract and tone the leg
muscles building up muscle strength. 1racticed regularly they will tone and
shape your legs improve your figure and make your body swift and agile.
Exercise 1
%tand straight with feet together both arms stretched out palms down.
%lowly raise one leg up toes pointed forward.
.old (' / 4' seconds.
+epeat with other leg.
Exercise 2
%tand straight with feet together.
+aise arms so parallel to ground palms down.
2end the knees and raise heels as shown.
.old for (' # 4' seconds.
+esume starting position.
Exercise 3
%tand with legs wide apart feet turned out.
2end knees keep back straight and stretch both arms straight above the
head palms together.
.old the posture for (' / 4' seconds.
Exercise 4
%tanding twist right leg around the left.
2end elbows twist forearms around each other with left elbow below
palms together.
2end the left knee and lower body keeping eyes focused on a fixed point.
.old for a few seconds and then raise the body and release legs
+epeat with left leg and left arm.
Exercise 5
%tand with feet apart as shown.
Interlock hands behind head.
2end the knees
3eeping back straight pulse up and down ('#*' times
Exercise 6
%tand with legs wide apart feet turned out.
2end knees keep back straight.
%tretch both arms straight above the head. 8oin palms together.
$ift the heels and keeping lifted pulse up and down (' / *' times.
Exercise 7
%tand with feet apart arms above your head palms together.
"urn to the left placing left foot 9#) feet in front of right foot toes pointed
forward.
2end the left knee as shown bend backwards and look up.
.old for (' / 4' seconds.
+epeat with other leg.