Yoga is associated with
such benefits as reducing stress, lowering blood pressure and relieving
joint pains it can also be a great way to get back in shape, toning up
studies show that certain
positions in yoga can promote weight loss, strength and more toned
muscles so here are a few of the best positions to focus on those
plank - this is usually done
coming out of the downward dog or table pose and is great for
tightening core abdominal muscles. Try holding the position for 10 long
breathes focusing on pulling your stomach in for maximum results.
pose with leg lifts - sit on
your mat, lean back on your forearms and lift your legs straight up.
Firm your abs and then lower your legs down to hover above the floor
before lifting them back up.
pose with block - sitting on
your mat, knees bent, keep your feet flat on the floor. Place a block
between your upper thighs and come to a boat pose by leaning your torso
in and lifting your legs. Hold for a few breaths and release. Repeat
this 20 times.
lie on your back with knees
bent and feet hip width apart. Roll the shoulder under and reach the
hands towards your feet. On exhalation raise your buttocks and elongate
your back. Relax your face and jaw and breathe deeply.
pose - stand with both feet
touching from the heel to toe and keep your back straight with palms
facing forward. Slightly tighten the knees, thighs, abs and buttocks
maintaining a firm posture and exhale.
sit up on the knees with
heels pressed against your buttocks and calves on the floor. Reach back
to grasp each ankle with each hand and inhale while slowly lifting your
buttocks slightly forward.
with static lunge - begin
with feet slightly apart and lift your arms up over your head with
palms facing each other. Turn your left foot out 90 degrees and right
45 degrees. Rotate your hips and torso so they are facing the same
directions as your left leg. Bend your left knee to a right angle, knee
over foot and hold for 10 long breaths. Straighten the front leg and
hold then repeat the bent knee and hold.
pose - from the mountain pose,
bend the knees until the thighs are almost parallel to the floor
keeping your buttocks low. Bring your arms towards the ceiling and
straight. Hold for 10-15 seconds and breathe.
dog push ups - starting in a
downward dog, lower both forearms to the ground and hold for 5 breathes
before pressing back up. Repeat this 5 to 10 times.
pose (A.K.A. Crane pose) -
bending knees, bring your palms flat on the floor. Place your knees on
the backs of the arms and start to come forward lifting your head as
you go. Take your feet off the floor, one at a time so you balance when
both feet are up. This is a very challenging pose, so may take time.
- start in a plank and
firm your shoulder blades against your back ribs pressing in towards
your pubis. When exhaling lower your torso and legs a few inches
parallel to the floor. Draw your pubis towards your navel, keeping your
shoulder blades broad and firm. Then look up, holding for 10 to 30
Some of the
above poses can give
great results but can be quite difficult to achieve for beginners so
start slow and make sure to stretch properly before and after each
session to prevent overstretching and injury.
Gemma Carter who is a fully trained fitness and life coach. Visit her website at http://www.cartercoaching.co.uk
or email her at: email@example.com