Yoga For Love Handles
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YOGA FOR YOUR ‘LOVE HANDLES’ OR SIDES OF BODY Today we start working on the sides of the body. These asanas stretch and tone the sides of the body and remove excess fat. They tone and massage the internal organs of the abdominal area and also increase the respiratory capacity of the lungs. Caution: do not hold your breath while holding these postures. Those with high blood pressure, vertigo or severe back problems should not do exercises 3 and 4. Exercise 1 (878)
• • • • •
Stand straight, feet together, arms by side. Keeping it straight, raise one arm sideways to shoulder-level. Turn palm up and stretch arm up. Exhale, stretch arm over the head, bending body to one side. Hold 10-30 seconds, inhale, resume start position. Repeat the other side.
Exercise 2 (879)
• • •
Stand with feet slightly apart, arms by side. Keep them straight and raise both arms to side and straight up to ear, palms facing. Exhale, stretch both arms over the head, bending body to one side.
• •
Hold 10-30 seconds, inhale, resume start position. Repeat the other side.
Exercise 3 (880)
• • • • •
Stand with legs wide apart, arms by side. Raise one arm up to side and up to ear. Exhale, stretch arm over the head, bending body to one side, palm facing down. Hold 10-30 seconds, breathing normal. Inhale and go back to start position. Repeat other side.
Exercise 4 (881)
• • • • • •
Stand with legs wide apart, arms at shoulder level Point right foot outward and raise left arm above your head. Exhale, slide right hand down the leg, bending the body to the side. Keep left arm straight, palm down. Hold 10-30 seconds. Repeat the other side.
YOGA FOR YOUR LOVE HANDLES OR SIDES OF BODY - 2 We continue today working on your ‘love handles’. Today’s asanas tone the sides, causing loss of weight and removing excess flesh here. They stretch the waist, the back, especially the sides of the back and shoulders. They also massage the internal organs of the abdominal area and stretch the hamstrings and calf muscles. Caution: People with high blood pressure, vertigo and severe back conditions should not perform this posture. Exercise 1 (882)
• • • • •
Stand with your legs wide apart, with one foot pointed out. Bend opposite elbow and place fingers in armpit. Bend the body to side with foot pointing out, sliding other hand down leg to the ankle. Hold the posture for 10-30 seconds. Repeat on other side.
Exercise 2 (883)
• • • •
Stand with legs apart, arms raised above the head. Grip right wrist with left hand. Exhale, bend to the left from the waist. Hold 10-30 seconds.
• •
Inhale and return to upright position. Repeat other side.
Exercise 3 (884)
• • • • • •
Stand with legs apart, arms raised above the head. Grip elbows with hands as shown. Exhale, bend to one side from the waist. Hold 10-30 seconds Inhale and return to upright position Repeat other side.
Exercise 4 (885)
• • • • • •
Standing next to a wall, lift one leg sideways and place on wall as shown. Interlock hands behind head. Exhale, take left elbow down to left knee. Hold 10-30 seconds Inhale, return to start position. Repeat other side. YOGA FOR YOUR LOVE HANDLES – 3
Today’s asanas stretch the sides, the muscles of the pelvic region, trunk, arms and thighs. They also strengthen the back muscles.
Caution: Those with severe back problems should not do these. Those with knee pain should place a cushion underneath the bent knee. Exercise 1 (886)
• • • • • •
Kneel and stretch right leg out to side, point foot outward. Bend left arm and place hand near left armpit. Exhale and slide right hand down leg towards ankle. Hold 10-30 seconds Inhale, return to start position. Repeat other side.
Exercise 2 (887)
• • • • • •
Kneel and stretch right leg out to side, point foot outward. Inhale, raise left arm above the head. Exhale, bend to the right, sliding right hand down leg towards ankle. Hold 10-30 seconds. Inhale, return to start position. Repeat other side.
Exercise 3 (888)
• • • • • •
Kneel and stretch one leg out to side, foot pointed out. Raise both arms, grip elbows with hands as shown. Exhale and bend towards outstretched foot. Hold 10-30 seconds Inhale, return to start position. Repeat other side.
Exercise 4 (889)
• • • • • •
Kneel and stretch right leg to side, foot pointed out. Bend to the left, place left palm on floor as shown Raise right arm and stretch over the head, parallel to floor. Hold 10-30 seconds Return to start position. Repeat other side.
YOGA FOR YOUR LOVE HANDLES – 4 Today’s asanas stretch your love handles – the sides, the muscles of the pelvic region, trunk, arms and thighs. They also strengthen the back muscles. Caution: Those with severe back problems should not do these. Those with knee pain should place a cushion underneath the bent knee. Exercise 1 (890)
• • • • • •
Kneel on floor with knees a little apart. Bend body to left side and place left palm to the side as shown Raise right arm and stretch over the head, parallel to floor. Hold 10-30 seconds Return to start position. Repeat other side.
Exercise 2 (891)
• • • • • •
Kneel on floor, knees comfortably apart. Raise left arm above the head and right arm straight in front parallel to floor. Make fists as shown. Exhale and bend to right side, Hold 10-30 seconds Return to start position. Repeat other side.
Exercise 3 (892)
• • • • • •
Sit back on your heels, knees apart, toes of both feet touching as shown. Place right fist on the waist, inhale and raise the left arm. Exhale and bend to right, stretching arm over head, parallel to floor. Hold 10-30 seconds Return to start position. Repeat other side.
Exercise 4 (893)
• • • • •
Stay sitting as in exercise 3 Raise both arms above head, and interlock fingers. Exhale and bend to one side. Hold 10-30 seconds Repeat other side.
YOGA FOR YOUR LOVE HANDLES - 5 Today’s asanas stretch and help reduce the sides and your ‘love handles’. They also work on inner thighs and hips and improve flexibility of the lower back and groin area. Tomorrow we continue to work on your ‘love handles’ but will focus specially on the oblique muscles.
Caution: Those with a weak back or suffering from hernia should not do these. Exercise 1 (894)
• • • • • •
Sit on floor with legs split sideways. Bring left arm across body and rest hand on upper thigh. Inhale and raise the right arm above head. Exhale, bend body to left, and stretch right arm and catch the big toe as shown. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (895)
• • • • •
Sit on floor with legs split sideways. Bend left leg behind as shown. Place right hand behind head. Exhale, bend body to right placing right elbow on floor. Stretch left arm over the head, palm facing down. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (896)
• • •
Sit as for exercise 2, left leg bent behind. Exhale, bend body to right. Slide right arm down leg, grip big toe. Stretch left arm over head and hold foot as shown. Hold 10-30 seconds, breathing normal.
•
Repeat other side.
YOGA FOR YOUR LOVE HANDLES – OBLIQUES 1 To-day and for the next three days we will specially focus on exercises that work on the oblique muscles. The internal and external obliques run on the side of your waist, support the abdominal wall and, with muscles of the other side, rotate the entire torso. Done regularly, these will help you trim those unwanted inches! Exercise 1 (897, 898)
• • • • •
Lie on side, body line straight. Stretch bottom arm out in front, palm up. With other hand, support your head as shown. Exhale and raise top leg as shown. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (900)
• • • • •
Lie on side, body line straight. Stretch bottom arm out in front, palm up. With other hand, support your head. Exhale and raise both legs up together a shown. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (902)
• • • • •
Lie on side, body line straight. Stretch bottom arm out in front, palm up. With other hand, support your head. Exhale and raise both legs, splitting them as shown. Hold 10-30 seconds, breathing normal. Repeat other side.
YOGA FOR YOUR LOVE HANDLES – OBLIQUES 2 Today we continue working on your oblique muscles. Today’s asanas specifically tone the oblique muscles and will help you trim those unwanted inches. Exercise 1 (903)
• • • •
Lie on side, body in straight line. Raise upper body and support with bottom arm. Place other arm in front as shown. Both palms down. Exhale and raise upper leg. Inhale and lower leg. Repeat 10-20 times Repeat other side.
Exercise 2 (904)
• • • •
Lie on side. Raise upper body and support with bottom arm. With other hand, support head. Exhale; raise upper leg to elbow as shown. Inhale and lower leg. Repeat 10-20 times. Repeat other side.
Exercise 3 (905)
• • • •
Lie on side, bottom arm placed in front, making a fist. Exhale, raise hips and body off floor as shown, keeping body in a straight line. Repeat 10-20 times. Repeat other side. YOGA FOR YOUR LOVE HANDLES – OBLIQUES 3
Exercise 1 (906)
• •
Lie on side, bottom arm placed in front, making a fist. With upper hand, support the head and bend knees as shown. Exhale and raise upper body as shown.
• •
Hold 10-30 seconds. Repeat other side.
Exercise 2 (907)
• • • • •
Lie on side with lower arm placed in front. With other hand, support the head. Keep bottom leg straight and bend upper knee as shown. Exhale and raise upper body. Hold 10-30 seconds. Repeat other side.
Exercise 3 (908)
• • • •
Lie on side. Place lower arm in front, making a fist and upper arm placed as shown. Exhale and draw both knees up towards body as shown, feet pointed out. Hold 10-30 seconds. Repeat other side.
YOGA FOR YOUR LOVE HANDLES – OBLIQUES 4 This brings us to the end of our section on working on your ‘love handles’ and sides. Remember that to see results, you must practice these exercises regularly. From tomorrow we move on to asanas that are especially good for toning and reducing the hips. Exercise 1 (909)
• • • •
Lie on side. Place lower arm in front, making a fist. With other hand, support the head. Exhale; raise upper body and lower leg as shown. Hold 10-30 seconds. Repeat other side.
Exercise 2 (911)
• • • • •
Lie on side, bottom arm placed in front, making a fist. Raise hips and body off floor as shown, keeping body in a straight line. Raise upper leg as shown. Hold 10-30 seconds. Repeat other side.
Exercise 3 (912)
• • • • •
Lie on side, bottom arm placed in front, making a fist. Raise hips and body off floor as shown, keeping body in a straight line. Bend upper leg, place foot on side of knee. Raise upper arm as shown. Hold 10-30 seconds. Repeat other side.
YOGA FOR THE HIPS – PART 1 Over the last few weeks we have worked on abs, legs, love handles. For the next 6 days we move on to asanas that especially tone, contract and stretch the muscles and joints of the hip region. They also strengthen the elbows and wrists and strengthen and shape the upper body. Caution: • • •
These asanas should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion. Those with excessive lower back pain should avoid raising the knees very high in exercise 2. Those suffering from upper backache, chest pains, tennis elbow or wrist and elbow problems should not do Exercise 3.
Exercise 1 (913)
• • • •
Go down on hands and knees, palms below shoulders, body parallel to floor. Look straight ahead. Exhale and raise one leg, foot pointed up. Keep straight and parallel to ground. Tighten hip muscles and hold 30-60 seconds, breathing normal. Repeat other side.
Exercise 2 (914)
•
Stay in start position as in exercise 1.
• • •
Slowly raise one leg up and bend knee so that foot points upwards as shown. Tighten hip muscles and hold 30-60 seconds, breathing normal. Repeat other side.
Exercise 3 (915)
• • • • •
Stay in start position as in exercises 1 & 2. Raise one leg, foot pointing up. Bring chest down so that your chin and chest are just above the floor. Hold 10-30 seconds, breathing normal. Repeat other side.
YOGA FOR THE HIPS – PART 2 Today’s asanas tone the hip muscles and remove excess fat from the hips. They also strengthen the neck and back muscles and tone the legs. Caution: These asanas should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion. Exercise 1 (916)
• • • •
Go down on hands and knees, palms below shoulders, body parallel to floor. Look straight ahead. Raise knee sideways and in line with body as shown. Hold for 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (917)
• • • • •
Stay in start position as in exercise 1. Raise one leg so parallel to floor. Bring leg to side. Hold 10-30 seconds, breathing normal Repeat other side.
Exercise 3 (918)
• • • •
Stay in start position as in exercise 1 & 2 Raise one leg high, foot pointed. Move leg to side so at angle to body. Hold 10-30 seconds, breathing normal.
YOGA FOR THE HIPS – PART 3 We continue working on the hips. The asanas below strengthen and tone the hip muscles. They also work on the lower back and strengthen the leg muscles and tone the thighs.
Caution: Exercise 3 should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion. Exercise 1 (920)
• • • • •
Stand straight with feet together, arms by side. Raise both arms parallel to floor, bring palms together. Keep back straight. Raise one leg back as shown, foot pointed outwards. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (921)
• • • • •
Stand straight with feet together, arms by side. Raise both arms parallel to floor, bring palms together. Keep back straight. Raise one leg back as shown and bend knee, keeping foot pointed upwards. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (919)
• • • • •
Go down on hands and knees, palms below shoulders, body parallel to floor. Look straight ahead. Raise one leg up and bend knee so that foot points upwards as shown. Now drop foot and angle Hold 10-30 seconds. Repeat other side. YOGA FOR THE HIPS – PART4
Today’s asanas strengthen the hip and leg muscles. They also relax the lower back, strengthen the arms, wrists, improve blood circulation to the brain and help develop both co-ordination and concentration. Caution: Those with high blood pressure should not do these asanas. Exercise 1 (922)
• •
• •
Stand with feet together, inhale and raise both arms above head, palms together. Exhale and bend forward from hips. Simultaneously lift one leg up, keep head, arms, trunk and leg in one straight, horizontal line. Focus on the hands or on a point in front of the body. Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 2 (923)
• •
• •
Stand with feet together, inhale and raise both arms above head. Exhale and bend forward from the hips, simultaneously raise one leg up as shown. Place fingers on floor in line with shoulders. Head, trunk and leg are in one straight line. Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 3 (924)
• • •
Turn body to one side, bring one foot forward, position 3-4 feet ahead of other as shown. Raise both arms straight above head, palms together. Exhale, bend forward from hips so that head, arms and torso are in a straight line parallel to floor.
• •
Hold 10-30 seconds, breathing normal. Repeat with other leg.
YOGA FOR THE HIPS – PART 5 Today we continue with asanas that strengthen and tone the hips and leg muscles. They also strengthen the lower back, abdominal muscles, Caution: those with high blood pressure, heart disease, severe back conditions like slipped disc and sciatica, should not do these asanas. Exercise 1 (927)
• • • •
Turn body to one side, bring one foot forward 2-3 feet ahead of other. Inhale, raise both arms straight above head. Exhale, bend forward, interlock hands around upper foot and pull toes up, heel on floor. Lower the forehead to the knee. Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 2 (928)
• • •
Turn body to one side, bring one foot forward approx 2 feet ahead of other. Raise both arms straight above head, palms together. Bend the back knee and shift front knee back so that both knees are in line as shown. Exhale and move upper body forward as shown keeping arms and upper body in straight line.
• •
Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 3 (929)
• • • • •
Take position as in step 1 of Exercise 2. Raise both arms straight up above head. Bend back knee and shift front knee back so both knees are in line as shown. Exhale and bend forward, place palms next to feet, lower the forehead to the knee. 10-30 seconds, breathing normal. Repeat with other leg.
YOGA FOR THE HIPS – PART 6 Today’s asanas particularly help reduce the hips and thighs. They also stretch and strengthen the muscles of the sides of the body and work on your abdominal and hamstring muscles. Caution: Those with severe back conditions like slipped disc or sciatica should not do these asanas. Exercise 1 (930)
• •
Kneel on floor. Stretch one leg straight out in front as shown. Inhale raise both arms over head. Exhale and bend forward from hips, interlock hands around foot as shown and place chin on the knees.
• •
Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (931)
• • • •
Lie on side, bend one arm, support head with hand. Raise upper leg as high as you can. Slide other hand to foot, grasp big toe, keep leg straight. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (932)
• • • • •
Sit with left leg bent, left knee on floor. Bend right leg, knee upright. Place left palm on floor below shoulder. With right hand, catch right big toe and straighten leg as shown. Hold 10-30 seconds, breathing. Repeat other side. YOGA FOR THE HIPS – PART 7
This is the last article focusing on the hips and by now you should be feeling the difference. Today’s asanas particularly stretch and tone the hips and legs. They also strengthen the back muscles, help re-align the
spine, strengthen the abdominal muscles and stimulate the digestive process. From tomorrow we will start to work on the arms and upper body. Caution: Those with high blood pressure, heart problems, slipped disc or sciatica should not do these exercises. Exercise 1 (933)
• • • •
Sit on floor legs stretched out. Bend one leg, place foot on top of opposite thigh. Draw other leg to chest, foot flat on floor. Grip big toe with both hands and straighten leg as shown. Keep back straight. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (934)
• • •
Sit with legs stretched out. Bend knees; bring feet close to body, 2-3 feet apart. Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms. Focus on a point at eye level. Hold 10-30 seconds, breathing normal.
Exercise 3 (935)
• • •
Sit with legs stretched out. Bend knees, bring feet close to body, and keep legs together. Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms. Hold 10-30 seconds, breathing normal.
• • • • •
Stand straight, feet together, arms by side. Keeping it straight, raise one arm sideways to shoulder-level. Turn palm up and stretch arm up. Exhale, stretch arm over the head, bending body to one side. Hold 10-30 seconds, inhale, resume start position. Repeat the other side.
Exercise 2 (879)
• • •
Stand with feet slightly apart, arms by side. Keep them straight and raise both arms to side and straight up to ear, palms facing. Exhale, stretch both arms over the head, bending body to one side.
• •
Hold 10-30 seconds, inhale, resume start position. Repeat the other side.
Exercise 3 (880)
• • • • •
Stand with legs wide apart, arms by side. Raise one arm up to side and up to ear. Exhale, stretch arm over the head, bending body to one side, palm facing down. Hold 10-30 seconds, breathing normal. Inhale and go back to start position. Repeat other side.
Exercise 4 (881)
• • • • • •
Stand with legs wide apart, arms at shoulder level Point right foot outward and raise left arm above your head. Exhale, slide right hand down the leg, bending the body to the side. Keep left arm straight, palm down. Hold 10-30 seconds. Repeat the other side.
YOGA FOR YOUR LOVE HANDLES OR SIDES OF BODY - 2 We continue today working on your ‘love handles’. Today’s asanas tone the sides, causing loss of weight and removing excess flesh here. They stretch the waist, the back, especially the sides of the back and shoulders. They also massage the internal organs of the abdominal area and stretch the hamstrings and calf muscles. Caution: People with high blood pressure, vertigo and severe back conditions should not perform this posture. Exercise 1 (882)
• • • • •
Stand with your legs wide apart, with one foot pointed out. Bend opposite elbow and place fingers in armpit. Bend the body to side with foot pointing out, sliding other hand down leg to the ankle. Hold the posture for 10-30 seconds. Repeat on other side.
Exercise 2 (883)
• • • •
Stand with legs apart, arms raised above the head. Grip right wrist with left hand. Exhale, bend to the left from the waist. Hold 10-30 seconds.
• •
Inhale and return to upright position. Repeat other side.
Exercise 3 (884)
• • • • • •
Stand with legs apart, arms raised above the head. Grip elbows with hands as shown. Exhale, bend to one side from the waist. Hold 10-30 seconds Inhale and return to upright position Repeat other side.
Exercise 4 (885)
• • • • • •
Standing next to a wall, lift one leg sideways and place on wall as shown. Interlock hands behind head. Exhale, take left elbow down to left knee. Hold 10-30 seconds Inhale, return to start position. Repeat other side. YOGA FOR YOUR LOVE HANDLES – 3
Today’s asanas stretch the sides, the muscles of the pelvic region, trunk, arms and thighs. They also strengthen the back muscles.
Caution: Those with severe back problems should not do these. Those with knee pain should place a cushion underneath the bent knee. Exercise 1 (886)
• • • • • •
Kneel and stretch right leg out to side, point foot outward. Bend left arm and place hand near left armpit. Exhale and slide right hand down leg towards ankle. Hold 10-30 seconds Inhale, return to start position. Repeat other side.
Exercise 2 (887)
• • • • • •
Kneel and stretch right leg out to side, point foot outward. Inhale, raise left arm above the head. Exhale, bend to the right, sliding right hand down leg towards ankle. Hold 10-30 seconds. Inhale, return to start position. Repeat other side.
Exercise 3 (888)
• • • • • •
Kneel and stretch one leg out to side, foot pointed out. Raise both arms, grip elbows with hands as shown. Exhale and bend towards outstretched foot. Hold 10-30 seconds Inhale, return to start position. Repeat other side.
Exercise 4 (889)
• • • • • •
Kneel and stretch right leg to side, foot pointed out. Bend to the left, place left palm on floor as shown Raise right arm and stretch over the head, parallel to floor. Hold 10-30 seconds Return to start position. Repeat other side.
YOGA FOR YOUR LOVE HANDLES – 4 Today’s asanas stretch your love handles – the sides, the muscles of the pelvic region, trunk, arms and thighs. They also strengthen the back muscles. Caution: Those with severe back problems should not do these. Those with knee pain should place a cushion underneath the bent knee. Exercise 1 (890)
• • • • • •
Kneel on floor with knees a little apart. Bend body to left side and place left palm to the side as shown Raise right arm and stretch over the head, parallel to floor. Hold 10-30 seconds Return to start position. Repeat other side.
Exercise 2 (891)
• • • • • •
Kneel on floor, knees comfortably apart. Raise left arm above the head and right arm straight in front parallel to floor. Make fists as shown. Exhale and bend to right side, Hold 10-30 seconds Return to start position. Repeat other side.
Exercise 3 (892)
• • • • • •
Sit back on your heels, knees apart, toes of both feet touching as shown. Place right fist on the waist, inhale and raise the left arm. Exhale and bend to right, stretching arm over head, parallel to floor. Hold 10-30 seconds Return to start position. Repeat other side.
Exercise 4 (893)
• • • • •
Stay sitting as in exercise 3 Raise both arms above head, and interlock fingers. Exhale and bend to one side. Hold 10-30 seconds Repeat other side.
YOGA FOR YOUR LOVE HANDLES - 5 Today’s asanas stretch and help reduce the sides and your ‘love handles’. They also work on inner thighs and hips and improve flexibility of the lower back and groin area. Tomorrow we continue to work on your ‘love handles’ but will focus specially on the oblique muscles.
Caution: Those with a weak back or suffering from hernia should not do these. Exercise 1 (894)
• • • • • •
Sit on floor with legs split sideways. Bring left arm across body and rest hand on upper thigh. Inhale and raise the right arm above head. Exhale, bend body to left, and stretch right arm and catch the big toe as shown. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (895)
• • • • •
Sit on floor with legs split sideways. Bend left leg behind as shown. Place right hand behind head. Exhale, bend body to right placing right elbow on floor. Stretch left arm over the head, palm facing down. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (896)
• • •
Sit as for exercise 2, left leg bent behind. Exhale, bend body to right. Slide right arm down leg, grip big toe. Stretch left arm over head and hold foot as shown. Hold 10-30 seconds, breathing normal.
•
Repeat other side.
YOGA FOR YOUR LOVE HANDLES – OBLIQUES 1 To-day and for the next three days we will specially focus on exercises that work on the oblique muscles. The internal and external obliques run on the side of your waist, support the abdominal wall and, with muscles of the other side, rotate the entire torso. Done regularly, these will help you trim those unwanted inches! Exercise 1 (897, 898)
• • • • •
Lie on side, body line straight. Stretch bottom arm out in front, palm up. With other hand, support your head as shown. Exhale and raise top leg as shown. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (900)
• • • • •
Lie on side, body line straight. Stretch bottom arm out in front, palm up. With other hand, support your head. Exhale and raise both legs up together a shown. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (902)
• • • • •
Lie on side, body line straight. Stretch bottom arm out in front, palm up. With other hand, support your head. Exhale and raise both legs, splitting them as shown. Hold 10-30 seconds, breathing normal. Repeat other side.
YOGA FOR YOUR LOVE HANDLES – OBLIQUES 2 Today we continue working on your oblique muscles. Today’s asanas specifically tone the oblique muscles and will help you trim those unwanted inches. Exercise 1 (903)
• • • •
Lie on side, body in straight line. Raise upper body and support with bottom arm. Place other arm in front as shown. Both palms down. Exhale and raise upper leg. Inhale and lower leg. Repeat 10-20 times Repeat other side.
Exercise 2 (904)
• • • •
Lie on side. Raise upper body and support with bottom arm. With other hand, support head. Exhale; raise upper leg to elbow as shown. Inhale and lower leg. Repeat 10-20 times. Repeat other side.
Exercise 3 (905)
• • • •
Lie on side, bottom arm placed in front, making a fist. Exhale, raise hips and body off floor as shown, keeping body in a straight line. Repeat 10-20 times. Repeat other side. YOGA FOR YOUR LOVE HANDLES – OBLIQUES 3
Exercise 1 (906)
• •
Lie on side, bottom arm placed in front, making a fist. With upper hand, support the head and bend knees as shown. Exhale and raise upper body as shown.
• •
Hold 10-30 seconds. Repeat other side.
Exercise 2 (907)
• • • • •
Lie on side with lower arm placed in front. With other hand, support the head. Keep bottom leg straight and bend upper knee as shown. Exhale and raise upper body. Hold 10-30 seconds. Repeat other side.
Exercise 3 (908)
• • • •
Lie on side. Place lower arm in front, making a fist and upper arm placed as shown. Exhale and draw both knees up towards body as shown, feet pointed out. Hold 10-30 seconds. Repeat other side.
YOGA FOR YOUR LOVE HANDLES – OBLIQUES 4 This brings us to the end of our section on working on your ‘love handles’ and sides. Remember that to see results, you must practice these exercises regularly. From tomorrow we move on to asanas that are especially good for toning and reducing the hips. Exercise 1 (909)
• • • •
Lie on side. Place lower arm in front, making a fist. With other hand, support the head. Exhale; raise upper body and lower leg as shown. Hold 10-30 seconds. Repeat other side.
Exercise 2 (911)
• • • • •
Lie on side, bottom arm placed in front, making a fist. Raise hips and body off floor as shown, keeping body in a straight line. Raise upper leg as shown. Hold 10-30 seconds. Repeat other side.
Exercise 3 (912)
• • • • •
Lie on side, bottom arm placed in front, making a fist. Raise hips and body off floor as shown, keeping body in a straight line. Bend upper leg, place foot on side of knee. Raise upper arm as shown. Hold 10-30 seconds. Repeat other side.
YOGA FOR THE HIPS – PART 1 Over the last few weeks we have worked on abs, legs, love handles. For the next 6 days we move on to asanas that especially tone, contract and stretch the muscles and joints of the hip region. They also strengthen the elbows and wrists and strengthen and shape the upper body. Caution: • • •
These asanas should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion. Those with excessive lower back pain should avoid raising the knees very high in exercise 2. Those suffering from upper backache, chest pains, tennis elbow or wrist and elbow problems should not do Exercise 3.
Exercise 1 (913)
• • • •
Go down on hands and knees, palms below shoulders, body parallel to floor. Look straight ahead. Exhale and raise one leg, foot pointed up. Keep straight and parallel to ground. Tighten hip muscles and hold 30-60 seconds, breathing normal. Repeat other side.
Exercise 2 (914)
•
Stay in start position as in exercise 1.
• • •
Slowly raise one leg up and bend knee so that foot points upwards as shown. Tighten hip muscles and hold 30-60 seconds, breathing normal. Repeat other side.
Exercise 3 (915)
• • • • •
Stay in start position as in exercises 1 & 2. Raise one leg, foot pointing up. Bring chest down so that your chin and chest are just above the floor. Hold 10-30 seconds, breathing normal. Repeat other side.
YOGA FOR THE HIPS – PART 2 Today’s asanas tone the hip muscles and remove excess fat from the hips. They also strengthen the neck and back muscles and tone the legs. Caution: These asanas should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion. Exercise 1 (916)
• • • •
Go down on hands and knees, palms below shoulders, body parallel to floor. Look straight ahead. Raise knee sideways and in line with body as shown. Hold for 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (917)
• • • • •
Stay in start position as in exercise 1. Raise one leg so parallel to floor. Bring leg to side. Hold 10-30 seconds, breathing normal Repeat other side.
Exercise 3 (918)
• • • •
Stay in start position as in exercise 1 & 2 Raise one leg high, foot pointed. Move leg to side so at angle to body. Hold 10-30 seconds, breathing normal.
YOGA FOR THE HIPS – PART 3 We continue working on the hips. The asanas below strengthen and tone the hip muscles. They also work on the lower back and strengthen the leg muscles and tone the thighs.
Caution: Exercise 3 should not be done on a hard surface as this can hurt the knee joint. Please use a mat. Those suffering from knee pain should use a cushion. Exercise 1 (920)
• • • • •
Stand straight with feet together, arms by side. Raise both arms parallel to floor, bring palms together. Keep back straight. Raise one leg back as shown, foot pointed outwards. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (921)
• • • • •
Stand straight with feet together, arms by side. Raise both arms parallel to floor, bring palms together. Keep back straight. Raise one leg back as shown and bend knee, keeping foot pointed upwards. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (919)
• • • • •
Go down on hands and knees, palms below shoulders, body parallel to floor. Look straight ahead. Raise one leg up and bend knee so that foot points upwards as shown. Now drop foot and angle Hold 10-30 seconds. Repeat other side. YOGA FOR THE HIPS – PART4
Today’s asanas strengthen the hip and leg muscles. They also relax the lower back, strengthen the arms, wrists, improve blood circulation to the brain and help develop both co-ordination and concentration. Caution: Those with high blood pressure should not do these asanas. Exercise 1 (922)
• •
• •
Stand with feet together, inhale and raise both arms above head, palms together. Exhale and bend forward from hips. Simultaneously lift one leg up, keep head, arms, trunk and leg in one straight, horizontal line. Focus on the hands or on a point in front of the body. Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 2 (923)
• •
• •
Stand with feet together, inhale and raise both arms above head. Exhale and bend forward from the hips, simultaneously raise one leg up as shown. Place fingers on floor in line with shoulders. Head, trunk and leg are in one straight line. Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 3 (924)
• • •
Turn body to one side, bring one foot forward, position 3-4 feet ahead of other as shown. Raise both arms straight above head, palms together. Exhale, bend forward from hips so that head, arms and torso are in a straight line parallel to floor.
• •
Hold 10-30 seconds, breathing normal. Repeat with other leg.
YOGA FOR THE HIPS – PART 5 Today we continue with asanas that strengthen and tone the hips and leg muscles. They also strengthen the lower back, abdominal muscles, Caution: those with high blood pressure, heart disease, severe back conditions like slipped disc and sciatica, should not do these asanas. Exercise 1 (927)
• • • •
Turn body to one side, bring one foot forward 2-3 feet ahead of other. Inhale, raise both arms straight above head. Exhale, bend forward, interlock hands around upper foot and pull toes up, heel on floor. Lower the forehead to the knee. Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 2 (928)
• • •
Turn body to one side, bring one foot forward approx 2 feet ahead of other. Raise both arms straight above head, palms together. Bend the back knee and shift front knee back so that both knees are in line as shown. Exhale and move upper body forward as shown keeping arms and upper body in straight line.
• •
Hold 10-30 seconds, breathing normal. Repeat with other leg.
Exercise 3 (929)
• • • • •
Take position as in step 1 of Exercise 2. Raise both arms straight up above head. Bend back knee and shift front knee back so both knees are in line as shown. Exhale and bend forward, place palms next to feet, lower the forehead to the knee. 10-30 seconds, breathing normal. Repeat with other leg.
YOGA FOR THE HIPS – PART 6 Today’s asanas particularly help reduce the hips and thighs. They also stretch and strengthen the muscles of the sides of the body and work on your abdominal and hamstring muscles. Caution: Those with severe back conditions like slipped disc or sciatica should not do these asanas. Exercise 1 (930)
• •
Kneel on floor. Stretch one leg straight out in front as shown. Inhale raise both arms over head. Exhale and bend forward from hips, interlock hands around foot as shown and place chin on the knees.
• •
Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (931)
• • • •
Lie on side, bend one arm, support head with hand. Raise upper leg as high as you can. Slide other hand to foot, grasp big toe, keep leg straight. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 3 (932)
• • • • •
Sit with left leg bent, left knee on floor. Bend right leg, knee upright. Place left palm on floor below shoulder. With right hand, catch right big toe and straighten leg as shown. Hold 10-30 seconds, breathing. Repeat other side. YOGA FOR THE HIPS – PART 7
This is the last article focusing on the hips and by now you should be feeling the difference. Today’s asanas particularly stretch and tone the hips and legs. They also strengthen the back muscles, help re-align the
spine, strengthen the abdominal muscles and stimulate the digestive process. From tomorrow we will start to work on the arms and upper body. Caution: Those with high blood pressure, heart problems, slipped disc or sciatica should not do these exercises. Exercise 1 (933)
• • • •
Sit on floor legs stretched out. Bend one leg, place foot on top of opposite thigh. Draw other leg to chest, foot flat on floor. Grip big toe with both hands and straighten leg as shown. Keep back straight. Hold 10-30 seconds, breathing normal. Repeat other side.
Exercise 2 (934)
• • •
Sit with legs stretched out. Bend knees; bring feet close to body, 2-3 feet apart. Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms. Focus on a point at eye level. Hold 10-30 seconds, breathing normal.
Exercise 3 (935)
• • •
Sit with legs stretched out. Bend knees, bring feet close to body, and keep legs together. Grip big toes, lean slightly back and, keeping your balance, straighten legs and arms. Hold 10-30 seconds, breathing normal.
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