Weight-Loss Benefits: Tones the abdomen, strengthens the spine and glutes, improves circulation, stimulates digestion, and reduces fatigue/stress. Begin by lying on your stomach with toes on the floor and your forehead resting on the ground. Bring your legs together, with the feet and heels lightly touching. Place your hands under the shoulders (palms down) and squeeze your elbows against the sides of your body. Inhale to press the tops of the feet, legs, and hips into the floor, and exhale as you slowly lift your head, chest, and abdomen off the mat, keeping the neck relaxed, and shoulder blades and elbows drawn back. With the support of the hands, straighten your arms as much as possible by arching the back, pressing the shoulders down away from the ears. Hold for 15 to 30 seconds, then gently rest your abdomen, chest, and head back on the mat. Repeat two to three times.
Weight-Loss Benefits: This pose builds inner and outer strength, stability, balance, and full-body coordination. It integrates and tones muscles of the abdomen, arms, back, and legs. Standing tall, exhale and fold forward from the hips. Take a deep inhale, and on the exhale step your left foot back into a high lunge position. Inhale as you stretch your arms overhead, palms facing each other. Draw your weight into the right foot as the left leg lifts and draws back, bringing the body as parallel to the ground as possible. Keep your arms extended in front. Exhale and extend through the back leg by reaching out through the heel as if you’re pressing a wall behind you, and simultaneously reach forward with the arms. Hold for 30 to 60 seconds, and then release on exhalation, softly lowering your foot to the floor and returning your arms alongside the body. Repeat for the same length of time on the other side.
Weight-Loss Benefits: This pose helps to efficiently reduce and expel waste, toxins, and tension because it stimulates peristalsis (helps to relieve digestive distress). It is often recommended for those with irritable bowel syndrome, indigestion, bloating, flatulence, or constipation. Begin supine (lying face up) on the floor with the arms and legs extended. Exhale to bend the right knee, interlacing the fingers below the knee on the shin or back of the hamstring. Keep the back flat on the mat, the left leg engaged and extended. On every inhale draw the tailbone and sacrum down toward the mat, lengthen the spine, and on exhale use the strength of the arms to draw the knee closer to the chest. Keep the chin tucked slightly as the shoulder blades draw down toward the waist. Hold for up to 60 seconds to massage ascending colon. Repeat with the left side (to massage the descending colon), and then with both knees (to massage the transverse colon).
Weight-Loss Benefits: Strengthens the thighs and ankles; tones the shoulders, butt, hips, and back; stimulates the circulatory and metabolic systems; increases the heart rate; and builds stamina throughout the whole body. Stand tall with your feet together. Inhale to raise your arms overhead, palms facing inward with fingers spread wide. Exhale as you bend at the knees to sit back in an imaginary chair with thighs as parallel to the floor as the body allows. Inhale to retract and depress the shoulder blades, and exhale to draw the tailbone down to the floor and sink further into the squat. To deepen the pose, draw approximately 80 per cent of your weight into the heels (the toes may lift off the mat). Hold for 30 to 60 seconds, and then on exhalation straighten the knees and release the arms to the sides of the body. Repeat two to three times.
Weight-Loss Benefits: Improves posture; places pressure on the abdomen to stimulate digestive organs; and helps relieve fatigue, stress, and anxiety. Begin on your belly with hands resting alongside the body, palms facing up. Exhale and bend your knees, drawing the heels as close as possible to the buttocks. Ensuring the knees aren’t wider than the width of your hips, reach back with both arms and take hold of the outer ankles. Inhale to lift the heels away from the buttocks as the thighs simultaneously rise from the floor; the head, chest, and upper torso will also lift off the mat. With every inhale, press your tailbone down firmly toward the floor as you lift your heels and thighs higher, keeping the shoulder blades pressed firmly against the back and away from the ears. Your breath will be shallow, but do not hold it as you stay in this pose for up to 30 seconds. Release the pose gently on exhale, lowering the arms and legs to the mat. Repeat two to three times.