Judul : yoga poses for weight loss
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yoga poses for weight loss
hi. i'm liz mcdonald teaching at my studiobrazilian yoga and pilates. and i'm here to show you a brief sequence today for yoga forweight loss. now before we move i just need to just mention that most all yoga is forweight loss or what we think of yoga is the physical postures. because it works a littlebit differently and i think more effectively in a typical calories in and calories outmethod. rather it recalibrate your body so
yoga poses for weight loss, that your body can start to do that automatically.re-regulating the metabolism, thyroid gland function and all that good stuff. so thatyou can be a little bit more free with your diet. i'm particularly naughty. i love doughnutsand tend to eat whatever i want and so far all is well. i don't really spend a lot oftime thinking about, oh no am i losing a lot
of weight and it just seems to have founda nice healthy point to stay, which is great. so i can forget about it. that being saidwe're going to focus a little bit and creating a little bit more heat than normal and alsoworking on twist. twist are really great for losing weight because we are defining ourmidline and we're doing so with our muscles. okay. the other reason why they are greatit's because they also detox. whenever making a twisting motion like this you can thinkof you're kind of ringing out all the dirty stuff with this like sponge, right? so that'sthe intention we're gonna work with today as we moved through this poses. now if you'rereally looking for a good workout based on the studies online go ahead and do the yogafor beginners video first, cut off the chivasana
and then move straight into this sequenceand then we should be a nice and warm so we can prepare ourselves for some good deep twisting.okay? so starting mountain toes. we're gonna inhale and take the arms over head exhale,bend the knees slightly if you need to calm down into forward fold or uttanasana .youmay not come down this far, it's okay to just come down to your own extent. again, keepthe knees, bend if you need to, inhale to come up with a flat back, exhale to deepenonce again. feel the heels working away from the hamstring insertion. inhale to come uponce again. now that's the half on salutation. we're gonna do a few of these mainly we getthe heat and the breath flowing in the body. remember you exhale the thaw ,inhale to rise.now say i weren't this bendy. i'm gonna do
some pretend, do little role playing and yeah...still come down. i'll say i had a bad back, i'm gonna bend my knees, that helps a bitand then i'm gonna rest my hands on top of my thighs, instead of on the floor to stretchmy back forward. exhale and bend forward. maybe i can just go about right here. inhaleto come up again. it's better to work with five inches motion than nothing right? somaybe a total of five of these. i'm now on my fourth. last one... i'm gonna bend my kneesa little bit to come up and stop here for a moment. go ahead and release your finger.make a stipple and find the top of the silver thread. this should be a thread that is connectingyou from top to bottom and beyond. anchoring you into the sky and into the earth. yourspine will grow in few opposite directions
from the middle. experience your length asyou pull your navel and to wrap your cord tightly around your spine buttressing it upwards.inhale to lift find the silver thread again. exhale pull the navel in towards to the spineand twist just the upper part of the body to one side. try to leave the hips squareto the wall in front of you. inhale to lift up again. this is much harder than it looks,exhale put a little deeper, inhale stretch a little taller. feel the left foot checkingout, check back in. inhale to come back to center and now we'll repeat on the other side.so this is just my core muscles working here. inhale to get lengths, exhale to tune backinto your strength. last one. lord have mercy. exhale. inhale lift up to the center onceagain. take the head back and up and (??) and
out to the side. doesn't that feel . rollout the shoulders . already getting a little messy and now let's open it up to side fortriangle pose. triangle pose. the most fun you've had with geometry in a while. okay,what we're gonna do is take both of the toes towards the right. now i can be very specificabout this because the way our foot is positioned on the floor determines the way the thighbones are sitting inside the hips. and since a lot of us has lower back and kind of hipand groin issues, we wanna make sure that we get our base in a good place for our hipsand lower back. so, with our right toes facing the right, they're gonna be 180 degrees situation.and the hill is actually gonna bisect the arch of the back slit. the back slit is turnedin the same direction by about 30 degrees.
what tends to happen is this hip follows thefoot around, but we don't want that. we want the hips to remain square, even though thisfeet are turned. inhale, take tons (??) across that wing , extend, breath, exhale, pull thecore in. now the thing about this is you're bringing the mindfulness of weight loss tothe series. so, you don't wanna just kinda like check out, or do it like that right?and (??) do it like kinda half face, but if we put energy in the whole body from fingersto toes, we're getting a lot more in of a pose. exhale, start to pull that belly intowards your spines reach, stay in the halfway point to make sure you are using your strengthto stay up here. exhale slowly come down. this is where we're different. it (??) itmay wrap around the tub, it may go on the
side. i'll go for the middle ground. inhale,allow the top ribs to blossom up to the sky and on through the top arm. again, find thehighway across your arms and chest. and by high way i mean, there's just... you can eitherfeel, the flow is either cut off 'cause we've like... it's like bending up a garden hose,right. we've cut off the flow or we've actually made an opening for everything. that's whereyou wanna work right. (??) . lord have mercy. go inhale , come on now. and now take bothof the feet towards that direction. so, now its almost you're on skis. we're setting upnow for rotated triangle, parivrtta trikonasana. inhale, take that spine straight up throughthe middle spine, find that silver cord once again. inhale and stay for left arm up andfind a lovely diagonal from fingers all the
way back to the back heel. exhale to slowlycome down. make sure you're not locking the front leg. now your hand made on the flooror you may need a block or be on the fingertips, but what you may wanna do is make sure thatboth sides of the spines are the same length. that's the tricky part. inhale, find thathighway across the chest, exhale pull the belly to twist a little deeper. remember,getting rid of the toxins. just imagine them draining draining out of the feet like injury.i'm from the south originally. see about here, okay. so from (??) inhale, find a long spine,exhale put the mind in the feet. as my teacher matthew cohen says and inhale to slowly windmillup. now if you're a real ninja, you're gonna switch the feet without moving the body. (??) . inhale,make sure you're alignment is perfect. check
it out as good as it can be, (??),try to getout of the way. find that wide wing span and a strong length. start leaning in one direction.pull the navel to the spine, so we're coming down like we're between two slices of bread.stay here for a few cycles of breath. pretty common for you guys, for a lot of people,they don't wanna lean forward here, right around the shoulders, but try to lean back.like a friend is supporting you. after that five rest there inhale to come up, i'll gonice and slow so you can catch up if you're lingering. switch the feet now in the oppositedirection lining up the hips. let's find that really nice diagonal line again, you can seethis from the back. i've got energy from the back heel all the way up through the torsoand up through the fingers. exhale, pull the
belly in, keep the hips squared as much aspossible and take the hand to the inside of the foot. inhale to stretch and slowly comeup. that can be a wobbly one. (??) . come to the front. shake it out and now we're gonnatry both of those variations in extended side angle. just kinda building on on what we justdid. same principles of five for the alignment on the feet here in triangle. inhale down,just bending the right knee and take the hands to the floor. now check this out. i can actuallyswirl mt shoulder around and make a different type of diagonal from fingers to toes. soafter you finish triangle and rotated triangle on both sides. so, lets do a chair, just tokeep pour body nice and warm,you sit down in an imaginary chair and feel the (??) goto work for you. so, it like moves back in
a position, the bending knees and ankles.inhale to reach overhead. arms can be separate or together. now hang on to that between oneand five rest depending on what you're going for today, and then exhale. slowly transitionyour way down to the earth. set up for some really good twisting. now, we wanna make surethat our spine is symmetrically anchored into the earth by making sure these pointy littlesits bones are as well. so, that's the number one thing. then what we with the legs is thedetails. so, we get those guys firmly on the floor. and then we take our top leg to thefloor outside the leg and just bend underneath us. now if this is too intense for you, anydegree of this... if the food needs to rest on top of the knee. it's fine too, but i doreally want the foot to be on the floor, right
outside the knee. once again, reposition thosesit bones so you've got a flat base. inhale to lift the spine up and now use those twistingmuscles of pulling your navel to your spine. inhale, grow tall. exhale, reorganize, inhaleand just find your way into this pose nice and organically. maybe start with 40 or 50percent of what you can do. when we're working deeply, i always my... my... i was gonna saymy patients, but i always tell my students when we're working deeply that you reallyhave to take it in phases . almost like you're a middle school boy who is taking a girl tothe movies for the first time. all right. you wanna make sure she's comfortable withyour hands on her knee before you caress and maybe put it around your shoulders. same thingwhen you're doing yoga. am i okay here, yes,
if so then and only then do you move on. andjust kind of rotating through all the positions inhaling to rise, exhaling to twist. the cherryon top of this pose is to even pivot the head back and take the eyes around on your socket.then a few breaths here. remember the longer you hold the pose, the twist rather is thelonger... the more benefits your gonna get from the twisting. defining the wast lineand detoxing. sweet inhale and pull the old switcharoo with the legs. (??) . she evenmakes her own sound effects. good, and the situate the sits bones evenly on the floor.it maybe a little different on the side then on the other,that is totally normal. inhaleto raise, exhale, find that inner power house and continue by degrees taking your seatedtwist. once again we wanna find that feeling
of... width across the collar bone. and ifyou just watch carefully you could see how the pose deepens. as different parts letsgo, another part start working. come back on an inhale with a nice long spine and let'sprepare for some fun in should stand. so shoulder stand starts on our back. and the reason whyi'm recommending this one is because its good for stimulating the thyroid gland. our goalis to compress and simulate the thyroid gland in this pose. one thing you need to know aboutshoulder stand is to always gauge towards the ceiling. definitely not the time to whisperto your friends. so, go ahead and take a seat on the floor. and take the triceps kind ofright beside your torso, right buttresses. our hands are kind of sitting on ready upin the air here. so, for a second we're gonna
kick one leg and the other overhead. thiskind of all has to happen at the same time, so you may need to... make a few tries beforeyou get into it unless you already feel stable. inhale and use the core muscles to raise thelegs up the sky and then start reciting the pose. right now i'm definitely kinda crooked,so i need to make sure that i stack my self up on both the right and the left leg. lengthenout through the legs. and then feel the sternum start to move towards the chin. if you can,go ahead and walk the hands further down the back towards the neck and form a nice littletripod to keep the buttress and leaping towards the ceiling. pull your core in, now this isdefinitely not the time to stare at your belly , ladies and gentleman, because in this pose,nobody wins. so take you belly into your (??) and
keep using it to elongate it. sense that someonepulling you up towards the ceiling by the pose. (??) four or five more breath here,you wanna hold shoulder stand for a really long time and then exhale. slowly let yourselfdown, piece by piece if you can, leaving your legs straight and using your core to lowerthe hips down gently, try to keep the neck nice and relaxed. easier said than done ofcourse. feel free to go ahead and pull through a few bridges, just to relieve the lower backa little bit and then finally settle down into chivasana. yes, even if you're tryingto lose weight, chivasana or doing nothing is key and maybe teaching your body in a waythat it can actually achieve a healthy way , effortlessly. definitely stay in chivasanafor at least 10 breath and hopefully be on
,maybe leave then lose count. now it shouldbe set as goal in chivasana is not to fall asleep. if you do and you're in need of agood sleep, totally fine, no judgment here, but you wanna try to keep yourself in thatstate between dreams and awakening. so that you're aware of the healing. and just kindalet yourself think back into your happy place, maybe a warm fancy beach in brazil. we'llenjoy our last couple of breath in silence. whenever you're ready. gently alight yourselfto stretch in all directions. anything that feels good, pull on to your sides,basicallycome up to a few positions. i'm liz mcdonald teaching from my studio in los angeles, brazilianyoga and pilates. the last sequence, just taking you right through some of the posesthat can help concentrate in weight loss.
although all yoga is good for re-regulatingthe body's natural processes to maintain a good weight. we focus today on twist, heatingup the core and even regulating the thyroid gland so that we can speed up some of thosepositive changes for you. namaste.
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