Healthy Lifestyle
healthy-lifestyle

Yoga workout

Yoga has many benefits. Not only does it strengthen, increase flexibility and help you de-stress, it can also help with weight loss. Particularly for those stubborn areas that tend to crop up as people get older.
Studies have shown that yoga can lower the levels of stress hormones and increase insulin sensitivity, which signals the body to burn food rather than store energy as fat. Try these yoga moves to burn fat and tone your arms, legs, buttocks/bottom and abdominals.

What you can try

  • Do this routine at least 3 times a week and you should see results in a few weeks
  • Hold each move once for 3-5 breaths or, for faster results, hold for 5-8 breaths
  • Use a yoga map and don’t wear socks
  • Always check with your GP before starting any new exercise program

Crescent

  1. Stand with feet together, arms by sides
  2. Inhale and raise arms and reach fingers up to ceiling
  3. Exhale, bend forward from hips, bringing hands to floor (you can bend the knees)
  4. Inhale and, on exhale, extend right leg straight back into a lunge, resting on the ball of right foot (left knee at 90°, knee over ankle)
  5. Inhale, raise arms overhead, look forward. Hold, return to standing, repeat on other side
Modify

Lower right knee to floor as you step into lunge and rest hands on left thigh (easier)

 

Willow

  1. Stand with feet together, arms by sides
  2. Place left foot on inside right thigh, knee bent out to the side
  3. Bring palms together at front of chest for 2 breaths and on third inhale, raise arms and reach fingers up to ceiling
  4. Exhale and bend torso to left, inhale and straighten
  5. Repeat 3 – 5 times, pressing foot into thigh, repeat on other side
Modify
  • Keep left foot on calf or ankle (easier)
  • Close eyes as you bend (harder)

Rocking Boat

  1. Sit with knees bent, hands on thighs, torso straight, head in line with body
  2. Exhale, lean back about 45° raising feet so calves are parallel to floor, toes pointed
  3. Inhale, extend arms and legs, keeping legs together, exhale
  4. Inhale as you lower torso and legs until body forms a wider V shape
  5. Exhale and raise torso and legs, repeat 3 – 5 times, repeat on other side
Modify
  • Hold back of thighs and keep legs bent, lower torso only (easier)
  • Once in wider V, extend arms overhead (harder)

Hover

  1. Take up push-up position on toes, arms straight, hands under shoulders, body in line from head to heels
  2. Exhale, bend elbows back, arms close to body, abs tight and lower chest towards floor and hold a few inches above floor
Modify
  • Start on hands and knees and walk hands forward until body is in line from head to knees (easier)
  • Once in hover, raise and lower left leg 3 to 5 times, then right leg (harder)

Chair

  1. Stand, feet together, arms by side
  2. Inhale, raise arms to ceiling, palms facing
  3. Exhale and sit back about 45°, keeping knees behind toes and abdominals tight to support your back, look forward
Modify
  • Have feet hip distance apart, hands on thighs and only sit to 30° (easier)
  • After you sit to 45°, lift heels off floor, balance on balls of feet (knees will be in front of toes, look at fingertips (harder)

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