How would you like to slim down and really feel fit with just a 10-12 minute quick yoga session every day? Read to know about a flow sequence tailored for just the purpose.
Yoga for weight loss— don’t believe it? Do it for the fitness and peace then. What do you know? The only thing standing between you and your hot body may be the conviction to get up from where you are to getting yourself down on the mat!
It needn’t be a heavy workout and lot of sweat. Discover the magic with maybe just a 10-12 minute sequence to yank up your metabolism, build some strength into your frame, and hasten the calorie burn. Here is a 9-posture flow for your trying—
Child’s Pose (Balasana)
- Get down on your hands and knees. Let your thoughts slow.
- Spread open your knees slightly and have your buttocks rest on the heels. Bend from your waist and keep bending.
- Stretch out your arms either to your front or to your back. Let your head touch the floor.
- Relax is the mantra. Count 60 seconds.
Boat Pose (Navasana)
- On the mat, sit with legs stretched out to the front, full extension.
- Raise the legs, one after the other. Sync this with a deep and slow inhale.
- Toss your torso gently to the back, adjusting the angle of the raised legs. Make it a 45-degree for best results.
- Raise your arms. Make them come parallel with the floor.
- Exhale. Release.
Counting 15 seconds all-in-all.
Upward Plank Pose (Purvottanasana)
- Lie with your back to the floor.
- Keep your hands on the floor, the fingers pointing down.
- Start lifting your hips off the mat. Exhale as you do so.
- Repeat the posture like a reverse push-up
- Repeat 5 times. Whole sequence lasting 15 seconds
Seated Forward Bend (Paschimottanasana)
- Bring your feet together as you seat legs extended on the floor
- Fold forward at the hips and exhale as you go
- Keep adding length to your spine as you lower your torso
- Hold feet and breath normally
A 30-seconds job in total.
Warrior II (Virabhadrasana II)
- Stand upright. Inhale.
- Step to one side and revolve out that foot. Make 90-degree.
- Bend up that knee. Align the knee with the ankle, the former over the latter.
- Turn your head to that side. Exhale as you turn.
- Move up your arms shoulder-high.
- Repeat on the other side.
Extended Side Angle (Utthita Parsvakonasana)
- Stand upright. Jump the feet apart about 4 feet.
- Start bending torso on one side. Down your corresponding hand on the front of that foot.
- Bring the opposite arm overhead. The fingertips indicate to the toes.
- Fix your gaze to the ceiling.
- Hold the pose for 15 seconds. Repeat.
Goddess Pose (Utkata Konasana)
- Stand upright in Tadasana and start an exhale.
- Yank your feet apart with the breath out.
- Raise your arms shoulder-high
- Slowly rotate out the feet sideways
- Fold up your elbows and have the palms facing each other
- Start bending down in a squat with the knees folding
- Stay 30 seconds
Downward Facing Dog (Adho Mukha Svanasana)
- Hands on the floor and stretch out your arms and legs
- Lift your pelvis and elongate the tailbone to the back
- Breathe deeply as you go
- Bring effort in your shoulders, opening them up
- Stomp down on the heels
- Stay 30 seconds.
Corpse Pose (Svanasana)
- Lie back.
- Stretch out arms and legs. Now, let them drop. Withdraw the effort.
- Keep your palms facing up
- Close your eyes and nestle in the consciousness
To know the nuances of these postures, sign up for a certified yoga program. The best is happening in the yoga birth-land at yoga teacher training Rishikesh, India!
Author Bio- Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He is currently working with rishikulyogshsla.org. The Yoga Alliance affiliated school organizes a number of Yoga events such as Yoga teacher training India, Yoga workshops, Pranayama training and Yoga Retreats in india etc.