Yoga Health Secrets

Yoga for obesity and weight loss

Limbering up Exercises

1. Stand up straight, feet together, arms raised to shoulder level.

2. Holding your arms steady swing them as far as possible round to the right.

Twist your body to the maximum to bring your right arm as far round as you can and at the same time turn your head to look over your right shoulder so that you twist your neck to the utmost; as you turn slowly bend your left arm so that when the swing to the right is at its height your left thumb should touch your right shoulder.

3. Hold this position for a few seconds and then repeat the swing to the other side. You can repeat these swings ad lib but at first it is as well to limit yourself to a maximum of six if you have never taken any exercise before.

Two points to remember. These swinging movements from side to side should be performed slowly and rhythmically. Emphasis is on the full sweep of the arms and the twisting of your torso to the utmost rather than on speed. Speed isn’t a word used in Yoga, rather substitute the word pressure. At the extreme points of the twisting movement you can exert a slight pressure to enhance the value of this limbering exercise. And having practised it for a day or two you should graduate with no difficulty to a more advanced lateral twist called THE SIDESLIP POSTURE.

1. Kneel down on the floor and sit back on your heels. Raise your arms above your head, clasp your hands together and turn them palms upwards.

2. Slide your body off your heels to the right and at the same time gently swing your arms towards the opposite side. I have demonstrated the correct movement in figure 34. You should not bend forward while performing this movement but move from the waist to the side only.

3. Now raise your body off the floor, swing it slowly and gently to the other side and at the same time swing your arms over to the opposite side. Try to keep your knees together throughout the Sideslip Posture, but if you find this difficult or impossible at first you may hold your knees apart to maintain your balance but at all times endeavour to bring your knees together.

Many people, while attempting this asana for the first time have difficulty with stage 3, that is the lifting of the body off the floor and the swinging it to the other side. In fact some people have trouble in getting themselves off the floor at all in this position and others, if they do succeed, land with a great thump on the opposite side and have difficulty getting up from there. Be patient. This exercise is not quite so easy as it looks. Graceful, and a great favourite with women everywhere, it looks simple enough but in actual fact it requires a high degree of muscular control and concentration.