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08
Jan
2018
Slim Down With Yoga
 By Khyati Rupani

CRESCENT [FIRMS ABS, HIPS AND THIGHS]

STAND WITH FEET together toes forward, and arms at sides. Inhale and raise arms at sides. Inhale and raise arms overhead, reaching fingertips toward ceiling. Exhale, and blend forward from hips, bringing hands to floor (it’s okay to bend knees). Inhale, and as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended and on ball of foot). Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back.




WILLOW [FIRMS SIDES OF ABS]

STAND WITH FEET together, arms at sides. Place sole of left foot on inside of right thigh, knee bent to side. Touch palms in front of chest for two breaths. On third inhale, extend arms up, fingertips toward ceilng. Exhale, and on the inhale, bend torso to left. Inhale and straighten. Repeat three to five times, pressing foot into thigh; switch sides.

Make it easier

Keep left foot on calf or touch toes to floor for balance

Make it harder

Close eyes as you balance and bend




ROCKING BOAT [FIRMS ABS AND BACK]

SIT WITH KNEES bent, feet on floor, hands on thighs, with torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed. On an inhale, extend arms and legs, keeping legs together. Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape. Exhale and raise torso and legs. Repeat 3 to 5 times.

Make it easier

Hold backs of thighs with hands and keep legs bent.lower torso only.

Make it harder

Once in the wider V position, extend arms overhead.




HOVER [FIRMS SHOULDERS, ARMS, ABS AND BACK]

BEGIN IN PUSH-UP position on toes with arms straight, hands below shoulders, and body in line from head to heels. On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight. Hold a few inches above floor.




CHAIR [FIRMS BUTT AND THIGHS]

STAND WITH FEET together, toes forward, arms at sides. Inhale and raise arms overhead, palms facing each other. Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support back, gaze forward.

Make it easier

Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.

Make it harder

After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.