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weight loss yoga for beginners
bhujangini mudra bhujangini mudra to perform the flaring cobra gesture take up the unmukha asana which is its own position with your entire body in a straight line in
weight loss yoga for beginners, this technique the emphasis is on the breathing pattern and the production of a mighty hissing sound through the clenched teeth slowly bring your arms
forward and keep the palms on the ground alongside the respective shoulder take in a deep breath while performing the unmukha asana while making a mighty hissing sound on the outlet flare back into the bhujangasana on the incoming breath relax back onto the face prone position and then again flare back with a mighty hiss on the out breath repeat this mudra at least three to six
times at each session the bhujangini mudra helps to release the pent-up stress that accumulates in our system from our daily life and provides great emotional and mental relief it is an excellent stress buster and is a must for all in this day and age finally relax in the unmukha asana for a period of relaxation letting the benefit of this
mudra seep into every part of the body jatara parivritta asana lie down in shavasana and stretch both arms out on the respective sides to make a cross light figure breathe in and lift your right leg up towards the sky as eka pada uttanpadasana breathe out and slowly lower your right leg over your body until the right foot
is on the left hand breathe in and turn your head to the right breathe out and bring your head back to the center breathe in and lift your right leg back to the original position breathe out lower the leg back down to the ground relax for a few seconds repeat the practice two more times to perform the opposite side breathe in
and lift your left leg up towards the sky breathe out and slowly lower your left leg over your body until the left foot is on the right hand breathe in and turn your head to the left breathe out and bring your head back to the center breathe in and lift your left leg back to original positions breathe out and lower the leg back down to the ground repeat
the practice two more times please note the toes who have back problems should not do straight leg lifting and should do it with bent knee instead to avoid increasing the strain on the back once you have completed the practice on both sides bring your hands back to the sides and relax in shavasana for some time
pavan mukta kriya lie down in shavasana to perform the eka pada pavan mukta kriya bend and lift your right knee while breathing in and simultaneously lift your head off the ground try to touch your knee to your forehead and then blast out the breathe and rapidly return to the supine position repeat at least two more times to complete a set of
three rounds of this practice relax few seconds and then perform the practise three times on the left side pavan mukta kriya helps to prevent and relieve gas trouble and abdominal problems such as in digestion and constipation the pavan muktha kriya is also helpful for those suffering diabetes and liver disorders relax in shavasana for a few
minutes with deep and rhythmic breathing to perform dwi pada pawan mukta kriya bend and lift both your knees while breathing in bring them as close to your forehead as possible while simultaneously raising your head to meet the knee blast out the breath rapidly coming back to the supine position repeat this two
more times to complete a set of three rounds at each session relax in shavasana for a few minutes with deep and rhythmic breathing by concentrating on your abdominal area padottana asana take a firm samasthiti asana with your weight balanced on your feet spread your feet apart and stand in a steady manner lift
your arms up to the shoulder level and stretch them to the sides as if they are pulling your chest in opposite direction breathe in and stretch your arms upward keeping them parallel to each other above your head breathe out and slowly bring your hands down until they are touching the ground in between your feet breathe in and lift your head and give a
healthy stretch to your entire back breathe out and place your head on the ground in between the legs with your hands place palm down on the ground on either side of your head hold the position for 50 to 20 seconds when ready release the posture by lifting the head on an in breath then slowly lift the hands over the head and
come back to the standing position in a slow and steady manner relax in the samasthiti asana with a few rounds of deep breathing ushtra asana ushtra asana camel posture is done from the heel sitting vajra asana on an incoming breathe raise your body off your heels and come up onto your knees keep your eyes open and slowly back then take your hands
back and catch hold of your heels with your hands push your lower back forward to help attain a good posture once you have reached this final position to half a dozen forceful bhastrika or bellows like stretch with total awareness on the movement of your diaphragm breathe in through your nose and blast out through your mouth this practice is known as the
nasarga mukha bhastrika slowly sit down while breathing out and come back to the vajra asana repeat the practice two more times it is important that you keep your eyes open in order to avoid fainting or falling over especially in the beginning as your brain has to get used to the new patterns of circulation that occur in
this posture the camel posture stretches the spinal column and produces a healthy spine and resilient back muscle it helps strengthen the diaphragm and the solar plexus by building up physical power endurance and resistance to diseases it also massages and stimulates abdominal organs through the extensive movements of the diaphragm slowly come back to the
vajra asana and relax with some deep abdominal breathing for a few minutes
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