ARE YOU FED UP WITH YOUR INCREASING WEIGHT?

YOGA FOR OBESITY

 ARE YOU FED UP OF YOUR INCREASING WEIGHT? HAVE YOU TRIED ALL METHODS TO GET RID FROM OBESITY AND FAILED??? THE ANSWER FOR YOU IS - YOGA. ITS TIME TO BE SLIM AND FIT WITH YOGA SERIES EFFECTIVE IN LOOSING WEIGHT. IT IS EASY TO PRACTICE AND CAN BE DONE IN YOUR OWN HOUSE.

SURYA NAMASKAR

SERIES OF 12 ASANAS WHEN DONE WITH BREATHING, STEADILY AND COMFORTABLY WILL BE EFFECTIVE IN LOOSING WEIGHT FAST.

THE 12 ASANAS SERIES ARE - 

• PRANAMASANA
• HASTAUTTHANASANA
• PADHASTASANA
• ASWA-SANCHALASANA
• PARVATASANA
• ASTANG-NAMASKAR
• BHUJANGASANA
• PARVATASANA
• ASWA-SANCHALASANA
• PADHASTASANA
• HASTUTTHANASANA
• PRANAMASANA

STANDING ASANAS 

• UTHITA PARSVAKONASANA -

 STAND STRAIGHT ON YOUR MAT.STEP YOUR RIGHT LEG FORWARD,BEND IT FROM KNEE SO THAT YOUR THIGH BECOME PARALLEL TO THE GROUND.PLACE YOUR RIGHT HAND ON THE FLOOR NEAR THE INSIDE OF YOUR RIGHT FOOT.EXTEND YOUR LEFT ARM OVER LEFT EAR.EXTEND WITH YOUR INHALE AND HOLD THE POSE FOR 10 BREATHS,RELEASE AND REPEAT FROM OTHER SIDE.

• VEERBHADRASANA - 

STAND STRAIGHT WITH LEGS TOGETHER,HANDS BY THE SIDE OF YOUR BODY.EXTEND RIGHT LEG FORWARD,STRETCH YOUR LEFT LEG BACKWARDS.BEND YOUR RIGHT KNEE TO THE LUNGE POSITION. INHALE AND RAISE YOUR HANDS ABOVE YOUR HEAD AND ATTAIN NAMASKAR MUDRA AND STRETCH UPWARDS.EXHALE AND RELEASE. REPEAT FROM THE OTHER SIDE.

• ARDHACHANDRASANA - 

STAND STRAIGHT WITH FEET TOGETHER,HANDS BY THE SIDE OF YOUR BODY.INHALE AND RAISE YOUR BOTH THE HANDS TOGETHER ABOVE YOUR HEAD AND CLASP THE FINGERS.SLOWLY EXHALE AND BEND TOWARDS RIGHT.MAINTAIN THE POSE,SLOWLY INHALE AND COME BACK.REPEAT FROM THE OTHER SIDE.

• UTKATASANA -

 STAND STRAIGHT,LEGS TOGETHER.HANDS IN NAMASKAR MUDRA IN FRONT OF YOUR CHEST.INHALE AND RAISE YOUR HANDS ABOVE YOUR HEAD.EXHALE AND  BEND FROM KNEE TO PARALLEL YOUR THIGHS TO THE GROUND.RETURN TO THE NORMAL POSE AND REPEAT FOR 2-3 TIMES.

SITTING ASANAS

• ARDHMATSYENDRASANA - 

SIT WITH YOUR LEGS STRETCHED.BACK AND NECK STRAIGHT.BEND YOUR LEFT LEG FROM KNEE TO PLACE IT NEAR RIGHT BUTTOCK.NOW FLEX YOUR RIGHT KNEE AND KEEP YOUR RIGHT LEG ACROSS LEFT KNEE.INHALE DEEPLY AND WHILE EXHALATION TWIST YOUR SPINE TO THE RIGHT AND KEEP YOUR RIGHT HAND BEHIND RIGHT WAIST.LEFT HAND OVER THE RIGHT FOOT.MAINTAIN THE POSE.INHALE AND RELEASE,REPEAT FROM THE OTHER SIDE.

• SHASHANKASANA/ RABBIT POSE

SIT WITH YOUR LEGS STRETCHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.

LYING ASANAS - 

• KUMBHAKASANA ( PLANK POSE) -

 LIE FLAT ON YOUR STOMACH,HANDS BESIDE YOUR FACE.INHALE AND SLOWLY RAISE YOUR CHEST,ABDOMEN,BUTTOCKS AND KNEES OFF THE GROUND INTO THE AIR.STAND OVER YOUR HANDS AND TOES.HOLD THE POSE FOR A WHILE.EXHALE AND RELEASE.REPEAT THE POSE FOR 3-4 TIMES.

• SETUBANDHASANA - 

LIE FLAT ON YOUR BACK, LEG STARIGHT,  HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.

PRANAYAMA 

• KAPALBHATI - 

"ACTIVE EXHALATION, PASSIVE INHALATION." SIT STRAIGHT IN ANY MEDITATIVE POSE(SUKHASANA,PADMASANA,ARDHPADMASANA ).HANDS IN CHIN OR JNANA MUDRA.NOW INHALE DEEPLY ONCE AND CONCENTRATE ON YOUR BREATH, START EXHALING FORCEFULLY WITH THE SOUND FROM NOSE.DO FOR THE 20-30 STROKES(THIS IS ONE ROUND). RELAX AND INHALE DEEPLY.AGAIN REPEAT THE SAME FOR 4-5 ROUNDS.