Yoga coordinates all parts of your body to function as one and helps you to get the optimal weight. Do not expect to get the body of your dreams immediately. But, regular yoga practice will help you get a better shaped body and be more self-confident.
Do not forget to breathe properly during your exercises. Inhale through your nose, and exhale through your mouth, otherwise your exercises will not give you the desired effect.
1. The Side Stretch
This position helps you melt the fat on the sides of your waist and to stretch the muscles of your thighs.
Stand sideways with your feet well apart, and set up your right foot forward. Bend the right knee and stretch your left leg. Try to get your hips as much low as possible, and lean the right elbow on your right knee. Raise your left hand high, following it with your eyes.
Stretch your left hand that is high up in the air, as much as you can, and do the same with your left leg that is now stretched. Try to keep your hips stretched. It is very important that you keep your right knee and ankle in the same line.
If you are flexible enough, you can lay your right hand on the outside of your right foot. Adjust the armpit on your knee and hold this position for 3 sets. Do not forget to breathe properly. Repeat the the same with your left side.
This position regulates the function of your thyroid, improves the function of the digestive fluids in your body and you should do it as soon as you can.
This is an advanced exercise, so you should be careful not to hurt your neck, meaning you should not turn your head while you are in this position.
Lie on your back and straighten your legs up. Press your hands on the ground next to your hips and start raising your hips slowly. Hold your hands on the hips and push them up. This is the first phase, and you will probably succeed getting through it after several attempts.
You will have succeeded to get to the proper position once you place your hips right above your shoulders. Keep your spine and legs tight. In this position you should still keep your legs high above the shoulders. In the last level you should reach your chest with the chin and keep your back tight.
In the third and final phase you should keep your spine tightly stretched, place your toes over your head and touch the ground. In this way you will also stretch your legs.
Do the exercise twice a day and try to remain in this posture for a few minutes.
3. Crescent Lunge Twist
This position will help you stimulate the digestive system.
Start by setting your legs one next to another. Take a step forward with the right foot (about 120 cm). Keep your left leg tightened, and slightly raise your heel.
Place your left elbow on the right knee and turn. Breathe slowly and deeply through your nose and do three series. If you have a problem with the balance, lower your left knee on the ground. Repeat the same position with your left side.
This is great for your abs and back. Sit with your legs bent. Tighten the back of your knees and raise the chest. Hold your spine upright. Then lean back and hold your back tight. You will feel how your stomach muscles activate. Breathe properly for an extra strength during the exercise.
Relax your feet and try to stretch them out. Hold in this position for 5 breathing series and repeat it 5 five times.
5. Low Plank
This position will help you melt fat on your arms and it will sure give you a great muscle definition.
The secret of this position is that it activates all parts of your body to work mutually while you breathe. Your hands, arms, feet, heart — they all work as one.
Lie on your stomach and place your hands in line with your shoulders. Spread your fingers as much as you can. You may feel some pain in your joints, but over time you will strengthen your muscles and that will be no problem. The point is to remain as flat as a plank. Keep your shoulders in a straight line with your hips and heels.
Do not stick your shoulder blades out, and fill the spaces between them. Repeat this exercise for five times in five breathing intervals.
There are other more challenging types of this position. For example, lift the opposite arm and leg and maintain your balance with one arm and leg only.
You can do the same position by lowering your elbows and knees to the ground.
6. Lord of The Dance
This position is good because you stretch your hips, back and shoulders, and if you do it properly you can feel how your whole body is activated. Once you stand on one leg, the first thing that will come to your mind is to stop breathing, but remember, you should keep breathing.
Start by setting your feet one next to another. Bend the right knee and lift your right hand. Grab your foot from the inside (this will allow you to stretch your shoulders back), then bring your knees one next to another again, and stretch your left hand for a balance.
Slowly bring your right and left hip in a same line. Hold your chest upright and push towards tha hand that is behind you.
At the beginning you may have problems with the balance, and you can help yourself near a wall, but be careful not to become dependent on it. Repeat the pose on both sides in 5 breathing.
7. Standing Wide-Legged Forward Bend Pose
This position relieves anxiety and stimulates the digestive system.
Stand with both feet widely separated and separate your toes a little. Lean down and hold your legs tight. You will feel how your back and legs stretch. Fix your hips over your ankles and rest your neck and head, lifting them up. And suddenly, you will be surprised how your head will eventually go between your legs.
Do these exercises and eat fresh fruits and vegetables. Reduce the intake of alcohol and processed sugars and over time you will lose more weight.