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A Health and Fitness Program Presented by Yoga Asanas For Weight Loss & Kismet Group, LLC
Please check with your health care professional before starting any exercise, yoga or diet program. The information provided herein is intended to be used under professional instruction and guidance. The information provided is not meant to replace or act as a substitute for professional medical advice It is not a substitute for medical care and attention. Please use common sense when undertaking physical exercise. You should not feel pain when doing any of the exercises provided in this program. If you do, immediately stop and seek medical assistance. Yoga Asanas for Weight Loss and Kismet Group, LLC are not responsible for the consequences of the exercises or programs. The same applies to all the other material provided here, it is provided AS-IS with no warranties or guarantees. We are not responsible for, and will not compensate in any way for, any loss or damage related directly or indirectly to the information on this site or with this program.
The exercise module has been created to expose you to basic yoga poses that will help build muscle mass, burn calories and help you lose weight. The yoga asanas consist of an initial 15 minute warm-up routine that contain several easy asanas (poses) to perform. This will help warm your body up so you do not get injured. It will also allow you to practice how to breathe properly, a key element in doing a yoga asana correctly. You will also learn three separate more intense yoga asanas, each to be performed for 5 minutes. At the end of the 7 Days to Healthier Weight Loss with Yoga program you will have a 30 minute yoga asanas for weight loss workout you can perform and build on. Here is the schedule you will follow:
Day
Program
Breathing exercise 15 minute yoga warm-up routine Breathing and Meditation Exercise 20 minute walk Breathing exercise 15 minute yoga warm-up routine Yoga Asana #1 Cobra Pose Breathing and Meditation Exercise 20 minute walk Breathing exercise 15 minute yoga warm-up routine Yoga Asana #1 Cobra Pose Yoga Asana #2 Bridge Pose
Daily Exercise
15 minutes 20 minutes 20 minutes
1 2 3 4 5
20 minutes 25 minutes
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7
20 minutes
30 minutes
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You can also place your hands directly on or slightly underneath your ribcage so as to feel the breath fill up from the bottom of the lungs up to the top.
3. 4. 5.
Meditation
You will be using this technique as part of an active meditation sequence which will be described later in the program.
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Exercise
Basic Breathing
Full Body
Description
Follow the instructions on page 2. Clear your mind and relax. Follow the sequence for a complete inhalation, hold and exhalation. Pause for 10 seconds between each active breath. You should be able to do 4 active breathing techniques in 2 minutes. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps. Lie flat on your back and raise your right leg up to about 45 degrees. Point your feet and toes away from you. Perform 2-10 rotations of your leg in one direction . Without resting rotate the same leg in the other direction (counter-clockwise). Attempt as many individual rotations as you can in 1 minute but rest if your leg starts to strain. After one minute repeat the process with the left leg.
Time
2 mins
Bicycle
Abs
2 mins
Sit with your legs stretched forward in front of you for a one minute rest period before proceeding to the second half of the warm-up routine. Seated position, performing basic breathing technique.
On Days 1, 2 & 3 drink at least four (4) 8 oz glasses of water spaced throughout each day.
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Exercise
Cat/Cow
Shoulders, Lats
Description
Get onto your hands and knees, placing your hands shoulder width apart and knees hip distance apart. (Cow) Inhale as you arch your back by pushing your stomach down and bringing your head up. Hold the pose for 5 seconds. Open your eyes and look upward. (Cat) Start exhaling and arch your back up by pushing your stomach up and bringing your head down. Hold the pose for 5 seconds. Do 10 sets total in 2 minutes.
Time
2 mins
Torso Twist
Spine
Sit up with your legs crossed. Hold your shoulders with your fingers in front and thumb in back. Your elbows should be parallel to the ground and shoulder level. Inhale as you twist to the left, exhale as you twist to right. Your head moves with your torso. Hold for the complete breathe and then move to the other side for 1 set. Perform 5 complete sets total.
Sit up with your legs crossed. Relax your shoulders. Drop your chin to your chest and roll your neck leading with your chin up to your right shoulder and then roll back to the left shoulder on a downward path. Do this back and forth for 30 seconds. Stop and tilt your head to the back of your neck. Roll your neck to both sides as you stare at the ceiling. Do this for 30 seconds. Repeat the entire cycle again for 1 more minute. Sit with both legs extended straight in front of you. Your legs should be parallel with the feet pointing straight up. Reach forward with your hands and hold onto your legs as low as possible without bending the knees. If you can hold your toes do so. If you cant then arch your legs slightly back towards you while holding your shins or knees so you can stretch the calves. As you reach towards your feet, bend your body from the waist keeping the back straight. Try to bring the forehead to the knees. If you cant just work towards that as a goal. Hold the position for 2 minutes. If your muscles start to loosen and you can lean further forward, then do until you can flatten your legs and reach your toes.
2 mins
Neck Roll
Traps
2 mins
Forward Bend
Hamstrings
2 mins
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Copyright 2011. YogaAsanasForWeightLoss.com. All Rights Reserved.
Today we are going to build upon the active pose process and we will introduce the first major weight loss asana for your to practice. You will start the routine performing the Yoga Warm-Up Routine presented on Day 1 (shown on pages 3 and 4). The warm-up routine takes 15 minutes. From there you will move into practicing the first asana, which will last 5 minutes for a total of 20 minutes of exercise today.
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On Days 4, 5, 6 & 7 drink at least six (6) 8 oz glasses of water spaced throughout each day.
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Yoga Asana #1
Yoga Asana #2
Yoga Asana #3
Cobra Pose
Bridge Pose
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