Apr
28
Yoga for Women: How to Gain a Shapely Waist through Yoga
The size of the waist is an indication of overall fitness for many people. Most health experts agree that a smaller waist is healthier than a big one. The reasoning behind this is that increases in fat around the waist usually result in increased health risks such as diabetes, high cholesterol and blood pressure.
In evolutionary and biological terms, a small waist signifies youth and vitality. But doing endless workouts of crunches alone will not allow you to achieve that Venus-like waist of your dreams. You will need to supplement specific waist-orientated exercises with ones from various disciplines.
Specifically you will need to work the inner girdle of muscles - commonly known as the core muscles - with slow abdominal exercises that work very deep into these muscle groups.
While usually associated with building flexibility, some specific exercises from yoga-based workouts also target the underlying core muscles around the waist.
Yoga For Weight Loss And Weight Management
Many of us, when exercising to loose weight, tend to exercise in strenuous, high intensity activities. But according to Ayurveda, an ancient Indian approach to healthy living, the most energy-giving and effective exercise is regular, low intensity and of moderate duration. A good exercise is working hard enough to sweat but without over exerting, 30 to 40 minutes daily.
Yoga and Your Body
Through yoga practice your body becomes aware and sensitive towards understanding and knowing our dietary needs. We become sensitive to knowing when to eat and when to stop eating, what to eat and how much to eat, when to rest and when to exercise more.
Yoga brings the body and mind to harmony. This state enables us to hear clearly the needs of our bodies and respond appropriately. Without the sensitivity to these inner communications, we become unconscious to the needs of our body. When any discomfort arises whether physically, emotionally or spiritually, we become prone to eating as a response.
Yoga Practice Guidelines
An empty stomach is preferable when practicing yoga before you eat
Practice yoga in a quiet spot, where there is fresh air and, if inside, cross ventilation
Practice yoga, when possible, either at sunrise or sunset
Practice yoga without any possible distractions
Practice yoga at your own capability; do not stretch more than is comfortable. You may need to modify some of the poses and if so, it is advisable to do so under the guidance of a qualified yoga instructor.
Yoga Poses for Weight Management
Konasana
Stand with your feet together and arms by the side of your body. Breathe in as you raise your right arm. As you exhale, slide your left hand down the side of your left leg, as far as it will go and then look up towards your right hand. Hold the pose for three to five slow, deep breaths. Then, as you inhale, come back to a neutral standing position and exhale as you bring your right arm down. Do the same on the other side. Repeat 5 to 10 rounds.
Kati Chkrasana
Stand with your feet half a meter apart, arms by the side of your body. Breathe in as you raise both arms to shoulder level and then breathe out as you twist your body to the left, placing your right hand on your left shoulder and your left hand against the right side of your waist. Look back over your left shoulder, as far as you can and then hold this position for three slow, deep breaths. Inhale as you return to the starting position and then do the same on the other side. Repeat 5 to 10 rounds.
Jhulan Lurhakanasana
Sit in a squatting position with your fingers interlocked and hands holding onto the shins. Rock the whole body back and forward along the spine, breathing normally. If possible, come up into squatting position each time you rock forward. Practice 5 to 10 rounds. Do not practice this asana if you have serious back conditions.
Shavasana
Lie on your back in a neutral position, body in a straight line, feet slightly apart, palms of the hands facing the sky and eyes closed. Stay here for a few breaths before continuing.
Pada Sanchalasana
Lie on your back with your legs and feet together, knees close to your chest. As you roll gently backwards, lift your buttocks off the floor and place your hands on the top of the hips. Begin to straighten your legs. Keep your elbows as close together as you can. Relax your feet. Now move your legs as though you are cycling on a bicycle. Repeat 10 rounds in a forward direction and then 10 rounds in reverse. If you wish, you can go for longer, increasing the speed and then relax completely, lying completely still for about 10 seconds. Rest in shavasana for a few minutes.
Naukasana
Lie on your back with your arms by your sides. Take a deep breath in and then, as you breathe out, lift your legs, arms, shoulders, upper back and head off the ground and look at your feet. Keep your arms parallel to the ground, palms facing each other. Hold for up to five slow, deep breaths and then relax completely as you exhale. Practice three to five rounds. Rest in shavasana for a few minutes.
Vipareeta karani asana
As it is considered to be an intermediate to advanced pose, it is not advisable to practice this pose without sufficient prior experience or without the supervision of an experienced instructor. Stand with your legs straight and together, close your eyes and take up to five breaths. To move out of the pose, lower your legs over your head and towards the ground, bending your knees slightly if you need to and then gently and slowly roll your body down to the ground and relax in shavasana for a few minutes. Do not practice this pose if you have any of the following: diarrhea, headache, high blood pressure, menstruation, neck injury or pregnancy.
Druta halasana
Once you are in Vipareeta karani asana, bring your feet down to the ground and if possible touch your toes to the floor and straighten your arms out behind you. If you can, interlock your fingers and straighten your arms. Hold the position for a few seconds and then roll your body back up, coming into a sitting position. Now lift your arms above your head. From here, bend your body forward into paschimottanasana , keeping the legs straight and moving your forehead towards your knees as you reach for, or even past, your toes. Practice keeping this whole series of movements smooth, flowing and even. This is one round. Practice up to ten rounds and then relax in shavasana for a few breaths. Do not practice this sequence if you have sciatica, back or neck ailments or high blood pressure.
Matsyasana
Lie on your back on the floor with your knees bent, feet on the floor. As you inhale, lift your pelvis slightly off the floor and slide your hands, palms down, under your buttocks. Rest your buttocks on the backs of your hands and tuck your forearms and elbows close to the sides of your torso. Inhale as you press your forearms and elbows firmly into the floor, lifting your upper torso and head away and releasing your head back onto the floor. You can keep your knees bent or straighten your legs out onto the floor. Stay here for 15 to 30 seconds, breathing smoothly and slowly. To come out of the pose, push your elbows into the ground to lift your head and torso away from the ground and then exhale and lower your torso and head to the floor. Then draw your thighs up into your belly and squeeze, lifting your head to your knees.
Do not practice matsyasana if you have high or low blood pressure, migraine, insomnia or serious lower-back or neck injury Final Relaxation Proper relaxation at the end of the yoga asanas is an essential part of your program. Lie on your back in a neutral position, body in a straight line, feet slightly apart, palms of the hands facing the sky and eyes closed. Stay in this pose for five minutes for every 30 minutes of practice. To exit, first roll gently with an exhalation onto your right side and after resting here for a few minutes, come up to a comfortable sitting position.
