yoga weight loss before and after
yoga weight loss before and after
Good for stretching the lower back and hips
Lie on your back and bring your knees to
your chest. Keep your right knee into your chest and extend your left leg straight out
onto the mat. Bring your left hand to the
outside of your right knee. On an exhale,
pull your right knee across your body to the left, keeping both shoulder blades pressed
to the mat. Extend your right arm to the side and look out over your right shoulder. Hold
for 60 seconds; switch sides.
2. Reclining One-Legged King Pigeon Pose
Supta Eka Pada Rajakapotasana
Good for stretching and opening tight hips
and knees
Lie on your back, bend your left leg, and rest the outside edge of your right shin above your left knee. Reach your right hand between your thighs and grab the back of your left thigh with both hands. On an exhale, gently pull your thigh toward your chest. Relax your neck and shoulders. Hold for 1 to 3 minutes. Lower the leg; switch sides.
Lie on your back, bend your left leg, and rest the outside edge of your right shin above your left knee. Reach your right hand between your thighs and grab the back of your left thigh with both hands. On an exhale, gently pull your thigh toward your chest. Relax your neck and shoulders. Hold for 1 to 3 minutes. Lower the leg; switch sides.
Bridge Pose
Setu Bandha Sarvangasana
Good for stretching chest and neck, and strengthening the lower back by reversing the standard, hunched-over Spinning position
Lie on your back with your knees bent and feet on the mat, hip-distance apart. Reach down along the mat with your fingertips close to your heels, palms down. On an exhale, push into your feet to lift your hips. Once your hips are fully lifted, your knees should be directly above your ankles. Try to roll your shoulder blades toward each other. Hold for about 10 breaths. Release your arms; slowly roll down, one vertebra at a time.
Lie on your back with your knees bent and feet on the mat, hip-distance apart. Reach down along the mat with your fingertips close to your heels, palms down. On an exhale, push into your feet to lift your hips. Once your hips are fully lifted, your knees should be directly above your ankles. Try to roll your shoulder blades toward each other. Hold for about 10 breaths. Release your arms; slowly roll down, one vertebra at a time.
Bound Angle Pose
Baddha Konasana
Good for stretching and toning the lower back, hips, and
inner thighs
From a seated position, bring the soles of your feet together close
to your body, with knees dropping to the sides. Walk your hands out in front of you as far as is comfortable until you feel a good stretch in your low back and inner thighs. Look down while keeping an extension in your spine. If your knees are high in the air, modify the pose by moving your feet a little farther from your body. Hold for 10 breaths.
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