If you are beginning or deepening your yoga practice in order to lose weight, the simplest way to do this is to use the Vinyasa flow. Vinyasa flow utilizes a few basic postures in a specific sequence called the sun salutation. Surya Namaskar, its Sanskrit name, is the basis of all Vinyasa yoga. Unlike other Hatha yoga techniques, you will move from one posture to another quickly. This generates a great deal of heat internally and results in a thermogenesis similar to any other low-impact aerobic activity. To maintain the heart rate necessary to achieve weight loss, you must remember to remain in each pose for no more that two breaths.
Tadasana (Mountain Pose)
To begin in Tadasana, stand with your feet at hips-distance apart with your weight distributed evenly over both feet. Find your steady rhythm of breath and find your center. Allow your arms to hang along the sides of your body with your palms facing inwards. Your chest is lifted from the sternum, abdominal engaged and tailbone tucked down toward the earth. Your inner thighs are pulling toward one another even if they aren't touching. Find a spot in front of you to gaze at, and hold this pose with focus for two breath cycles. On the third inhale, raise your arms overhead while maintaining the body position.
Uttanasana (Standing Forward Bend)
On the exhale, move into Uttanasana. Dive forward as you hinge at your hips into a straight-legged standing forward bend. Your arms should sweep the floor as you hang in uttanasana for a full breath cycle, which means one inhale and one exhale. To take the strain out of the lower back, think of pointing your tailbone up towards the sky.
Ardha Uttanasana (Half Standing Forward Bend).
On the inhale, placing your palms on your ankles, knees or shins, lift your chest to a flat back position in which your chest is parallel to the floor. Gaze forward with your eyes and chin lifted. Complete one breath cycle and fold forward, returning to Uttanasana on the second exhale.
Plank Pose
As you inhale, place your palms onto the floor and bend your knees. Bring the upper body weight into your arms, shoulders and hands as you jump back into a plank pose. Plank pose is similar to the starting position for push-ups. To jump back properly, you will need to engage your core and back muscles as well. If you find this difficult at first, simply step back to plank. As your strength increases, you will be able to execute the jump. Hold the plank pose for two breaths. This is a challenging pose. Your body will begin to feel hot by now, and you may even be sweating. Focus on full breaths while maintaining the correct form.
Chaturanga Dandasana (Four-Limbed Staff Pose)
On the third exhale, lower your body toward the floor as if you were going to execute a push-up. Lower slowly with control and do not allow your body to touch the floor. Hold this hovering position for one breath cycle. If you are unable to hold your body in this position, simply bring your knees to the floor to make is easier for now. With practice, your strength will increase.
Urdhva Mukha Svanasana (Upward-Facing Dog)
On the next inhale, slide your body forward like a snake and lie on the floor. Bring your chest forward and look up toward the sky. Think of sending the sun energy out from the area of your heart. Keep your shoulders back and open your collarbones. Your legs should be engaged but your buttock muscles are relaxed. Hold this cobra-like pose for two breaths.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
As you exhale, come down to the floor and lift your tailbone to the sky again as you roll over the toes, coming into Adho Mukha Svanasana. Ground down through your palms and feet as you lengthen your spine and bring your chest toward your thighs. Let your head and neck be relaxed. Remain here for two to five breaths. If you are feeling tired, use this pose for replenishing your energy before continuing.
The Return
On your last exhale, bend your knees and gaze upward toward your hands. Then, inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana. Exhale back to Uttanasana, allowing your body to fall into the fold on the exhale. Now, reach your arms out wide to your sides and overhead as you hinge at the waist and maintain a strong flat back. You may feel a new sense of energy as you bring your arms up into Urdhva Hastasana. Exhale and return to Tadasana, your starting position. You have just completed the basic sun salutation. For weight loss results, you should repeat the sequence right away and continue to practice it for at least 20 minutes.
Member Comments