Gaby
SOME TIPS FOR WOMEN AND GIRLS WHO WANT TO LOSE WEIGHT
New weight loss methods are constantly being introduced, but not all of them stand the test of time. Many of these “new approaches” are simply unsuccessful variations of older techniques.
However, there is a tried-and-true system of exercises with a millennia-old history: the physical and psychological culture of yoga. Interested? Here are a few yoga exercises (asanas) that we recommend for those looking to shed some pounds. But first, let’s remember three “golden” rules of yoga:
1) Moderation in everything;
2) Consistency;
3) Progression from simple to complex.
So, if you’re ready to follow these rules and practice at least three asanas four times a day, you will surely achieve success. The duration of your exercise routine depends on how many pounds you want to lose. Remember, weight loss should not exceed 1-1.3 pounds (450-600 grams) per week. This condition is very important. With such gradual weight loss, your skin won’t become saggy.
We suggest some relatively easy asanas that not only help with weight loss but also normalize metabolism and the body’s bioenergetics.
And here’s something crucial: during the exercises, mentally focus on the actions and the outcome you desire. Picture yourself as slim and flexible, and support your body with thoughts directed toward achieving the ideal of harmony and beauty.
1. Surya Namaskar (Sun Salutation)
**First Variation:** Starting position: stand straight with your feet shoulder-width apart and arms relaxed at your sides.
Slowly inhale and raise your arms overhead, arching your back as much as possible. Hold your breath for 2-4 seconds, then exhale slowly.
**Second Variation:** The starting position is the same as in the first variation. Exhale slowly while bending forward and lowering your arms, trying to touch the floor with your palms (your arms and legs should form an equilateral triangle). Hold your breath while exhaling for 4-6 seconds.
2. Padahastasana (Hand to Foot Pose)
Starting position: stand straight with your heels together and toes apart, arms relaxed at your sides.
Inhale while raising your arms overhead. As you slowly bend down, exhale and try to touch your toes with your hands. Keep your knees pressed together. Try not to bend your knees. Stay in this position for 2 to 10 seconds. If you find this asana difficult at first, you can bend your knees. But be patient—over time, you will be able to perform the exercise perfectly.
3. Ekapad Uttanasana (One-Legged Standing Forward Bend)
Starting position: lie on your stomach with your legs together and arms along your body, palms facing down. Relax and breathe freely.
Straighten the toes of one leg and tense the entire leg while keeping the other leg relaxed. As you inhale, raise the straightened leg as high as you can without bending the other leg or lifting your body off the floor. Try to hold your breath for 4-6 seconds. Then, exhale slowly and lower your leg over 8 seconds while keeping it straight. Repeat this with the other leg.
4. Uttanapadasana (Raised Leg Pose)
Starting position: lie on your back with your arms extended along your body and legs straight and together. Breathe freely.
As you inhale, stretch and tense your toes, then slowly raise both legs 10-12 inches (25-30 cm) off the floor and hold them in this position for 6-8 seconds. Exhale slowly and lower your legs back to the floor.
5. Pavanmuktasana (Wind-Relieving Pose)
Starting position: lie on your back with your arms extended along your body and legs together.
Bend your right knee and pull it toward your chest. Inhale slowly, hold your breath, and press your bent leg firmly against your abdomen and chest with both hands. Then, as you exhale, lift your head and try to touch your nose to your bent knee. Stay in this pose for 5 to 10 seconds. Then inhale as you lower your head back to the floor. After that, lower your leg and exhale. Repeat the exercise with your left leg, and then do both legs simultaneously.
6. Navasana (Boat Pose)
Starting position: lie face down on the floor with your legs straight. Extend your arms forward, wider than shoulder-width, and rest your chin on the floor.
Simultaneously lift your head, chest, arms, and legs. Try to keep your arms and legs straight and lift them as high as possible. Breathe freely and hold this position for 6 to 15 seconds.
7. Savasana (Corpse Pose)
(This pose should be performed at the end of the entire exercise routine.) Starting position: lie on your back with your arms relaxed alongside your body and legs slightly apart.
Close your eyes and breathe slowly and evenly. Try to relax gradually, starting from your toes and moving up through your body to the crown of your head.
We wish you success! Patience and effort can overcome even the most stubborn fat deposits.
