Not only does practicing yoga have cardiovascular benefits, but the mindfulness yogis develop can also help curb appetite during boredom. Even yoga can do a lot for your brain. When it comes to weight loss, yoga can also promote the discipline you need to develop healthy habits.
down dog
Start the sequence in dogstand position: Hands and soles of feet firmly on mat; imagine a rope tied to your tailbone, lifting your hips into the air. Make sure your hips are high and back. It’s important to keep your core contracted (such as pressing your belly button into your spine). Your hands should be firmly on the floor, and your heels should be as close to the ground as possible.
Board of Directors
Roll your weight forward, bringing your body into plank position. Your forearms should be firmly on the floor, your thighs should be glued together nicely, and your ankles should be pushing toward the back of the room. Push your abs toward your spine, making sure your hips are parallel to the floor. With this movement, everything should be centered on the midline of your body, and remember to breathe deeply. You will start to feel your body shaking. Lower the plank down to your forearms—a great ab-engaging exercise—and stick with it! Take care to bring your elbows under your shoulders. Hold this position for a few breaths, then return to the high plank position. Alternate high and low planks.
Grasshopper
Lie on your stomach with arms at sides and legs hip-width apart; rest forehead on mattress. Inhale as you lift your head, then reach your arms toward your feet, lifting your chest off the ground. Cross your fingers behind your back if you can. Now use your inner thigh muscles to lift your leg. Keep your chest lifted, then relax on an exhale.
triangle pose
Return to downward facing dog. Now slowly bring your feet back over your hands. Step back into a side lunge: Right leg bent at a 90-degree angle, left leg extended back, left foot at right angles to right; your torso and head toward the left side of the mat. Inhale and exhale as you stretch your body toward your right thigh. Lower your right arm and place your hand on the inside of your right foot. Place your left arm overhead. Hold this position for a few breaths, then step on the ground with your feet, and at the same time exhale, straighten your left arm up. Repeat on the other side.
ship gesture
Sit on a mat with knees bent and feet flat. Keep your spine straight and tilt your hips slightly back as you straighten your legs with your feet in the air. Keep your chest straight as you extend your arms forward so they are in line with your shoulders. Balance on your hips for 30 seconds, then exhale as you lower your arms and legs.
