Perform all the postures slowly and with control. You are not in competition with anyone, not even yourself. You'll progress faster when you take things slowly. ❖ Concentrate on your breathing, feel the air slowly flowing through your body, relaxing and energizing it. ❖ Relax. Let go of any unnecessary tension, stress or negative thoughts. ❖ Start every session with the warm-up. It's essential to avoid injuries. ❖ Modify the postures for your body. The instructions and pictures of the yoga postures in this book are the final goal - the direction you are going towards, not where you need to be after your first few sessions. Experiment and explore different positions and alignments to make the posture work for your body. ❖ Don't expect instant results. Yoga is not a quick fix for your weight problems. Patience is a key to unlocking the long-term slimming benefits of Yoga. ❖ Have Fun! The best way to get results with your Yoga practice is to enjoy it. Feeling happy while practicing Yoga puts the mind and body into a positive state. ❖ Most Importantly, listen to and respect your body. Never force any movement. Let your body lead you, it is your greatest teacher!
FORWARD/BACKWARD BEND:
❖ stand straight with your legs apart ❖ inhale bring your hands on the waist ❖ exhale and bend forward from the waist keeping the knees straight ❖ bend down as much as possible ❖ inhale and come back to initial position ❖ exhale and bend backwards ❖ inhale come back to initial position ❖ this is one round ❖ repeat one more time
SIDE BENDS:
❖ stand straight with your legs apart ❖ inhale bring your hands on the waist ❖ exhale and bend the body in the waist to the left side ❖ keep the knees straight ❖ inhale and come back to initial position ❖ exhale and bend the body in the waist to the right side ❖ inhale and come back to initial pose ❖ this is one round ❖ repeat one more time.
UPPER BODY ROTATION:
stand straight with your legs apart ❖ inhale bring your hands together above the head ❖ exhale and bend forward from the waist keeping the knees straight ❖ inhale rotate your upper body to the left ❖ continue inhaling and bend to the back ❖ exhale and bend to the right ❖ continue exhaling and bend forward ❖ inhale and go back, rotate to the right ❖ keep inhaling and rotate to the back ❖ exhale and rotate to the left ❖ keep exhaling and rotate to the front ❖ get back to initial standing pose ❖ this is one round ❖ repeat one more time
SHOULDER ROTATION:
Stand straight with your legs apart ❖ your hands on the shoulders ❖ breathe normally ❖ start rotating your arms in big circles to the back - 5 circles ❖ repeat rotation to the front - 5 circles ❖ release the hands and get back to the initial standing pose.
HEAD ROTATION:
❖ stand straight with your legs apart ❖ bring your hands on the waist ❖ bend the neck forward and start rotating to the left, to the back, to the right and front ❖ rotate back to the right, back, left and front ❖ repeat one more time ❖ straighten the neck and release the hands, come back to the initial standing pose
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