Stretch! An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures by Nika Florek
Tree Pose
Instructions:
❖ stand with the feet together and the arms by the sides
❖ steady the body and distribute the weight equally on both feet
❖ raise your left leg, bend the knee and place the sole on the inner side of your right thigh
❖ fix the eyes at one point and find the balance
❖ inhale, raise the arms over the head, bring the palms together and stretch the arms, shoulders and chest upward
❖ stretch the whole body from top to bottom, without losing balance or moving the feet
❖ hold the position for 5 breaths
❖ exhale slowly release the arms and left leg down to the starting position
❖ repeat on the other side
Precautions:
Be careful with the ankles, warm it up before the practice
Benefits:
❖ developing physical and mental balance
❖ stretching the abdominal muscles and the intestines, helping to keep the abdominal muscles and nerves toned
❖ improving the posture
Standing Half Bow Balance
Instructions:
❖ stand with the feet together and focus on a fixed point
❖ inhale, bend the left knee and grasp the ankle with the left hand behind the body, raise the right hand up
❖ keep both knees together and maintain the balance
❖ exhale, slowly raise and stretch the right leg backward as high as comfortable
❖ reach upward and forward with the right arm
❖ focus the gaze on a right hand
❖ hold the position for 5 breaths
❖ inhale, lower the right arm to the side, lower the left leg, bringing the knees together
❖ exhale, release the left ankle and lower the foot to the floor, lower the right arm to the side.
❖ repeat on the other side
Precautions:
People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers or vertigo should not practice it
Benefits:
❖ strengthening the back, shoulders, arms, hips and legs
❖ developing a sense of balance and coordination and improving concentration
Standing Knee To Chest Balance
Instructions:
❖ stand with the feet together and the arms by the sides
❖ inhale, raise your left leg, grab hold of the shin and bring the knee close to the chest with toes pointing down
❖ stretch the whole body from top to bottom, without losing balance or moving the feet
❖ fix the eyes at one point and find the balance
❖ hold the position for 5 breaths
❖ exhale slowly release the arms and left leg down to the starting position
❖ repeat on the other side
Precautions:
Be careful with the ankles, warm it up before the practice.
Benefits:
❖ developing physical and mental balance
❖ stretching the abdominal muscles and the intestines, helping to keep the abdominal muscles and nerves toned
❖ improving the posture and strengthening the arms
❖ stimulating digestion
Standing Knee Side Balance
Instructions:
❖ from the Standing Knee To Chest Balance inhale and bring your bent knee to the left side and your right hand to the right side on the shoulder level
❖ stretch the whole body from top to bottom, without losing balance or moving the feet
❖ fix the eyes at one point and find the balance
❖ hold the position for 5 breaths
❖ exhale, slowly release the left leg to the front and drop the foot on the floor
❖ bring the right hand back to the side
❖ repeat on the other side
Precautions:
Be careful with the ankles, warm it up before the practice.
Benefits:
❖ developing physical and mental balance
❖ stretching the abdominal muscles and the intestines, helping to keep the abdominal muscles and nerves toned
❖ improving the posture
❖ strengthening the arms and lower back
Eagle Pose
Instructions:
❖ stand with the feet together and the arms by the sides
❖ hold the left leg straight, bend the right leg and twist it around the left leg
❖ the right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg
❖ bend the elbows and bring them in front of the chest
❖ inhale, twist the forearms around each other with the left elbow remaining below
❖ place the palms together to resemble and eagleʼs beak
❖ balance in this position, then exhale, slowly bend the left knee and lower the body, keeping the back straight
❖ keep he eyes focused on the fixed point
❖ hold the final position for 5 breaths, then raise the body, and release the legs and arms
❖ repeat on the other side
Precautions:
People with tight knees should be careful with this posture
Benefits:
❖ strengthening the muscles and loosening the joints of the shoulders, arms and legs
❖ itʼs good for stretching upper back
❖ improving concentration
Chair Pose
Instructions:
❖ stand with the feet together and the arms by the sides
❖ inhale, raise the arms over the head
❖ exhale, bend the knees and lower the trunk
❖ do not stoop forward, but keep the chest as far back as possible and breathe normally
❖ keep your back straight and hold the pose for 5 breaths
❖ inhale, straighten the legs,
❖ exhale, lower the arms and come back to standing pose
Precautions:
People suffering from serious back conditions should avoid this posture
Benefits:
❖ removing stiffness in the shoulders
❖ the ankles become strong and the leg muscles develop evenly
❖ the diaphragm is lifted up and this gives a gentle massage to the heart
❖ the abdominal organs and the back are toned and the chest is developed by being fully expanded
Tiptoe Pose
Instructions:
❖ stand with the feet together and the arms by the sides
❖ inhale, raise up on the toes and bring your hands up on the shoulder level
❖ exhale, squat with the gaze focused on a fixed point
❖ raise the heels and balance on the tiptoes
❖ allow the knees to come forward slightly so that the thighs are parallel to the floor
❖ place your palms on the thighs, straighten your back and balance the whole body
❖ stay in this position for 5 breaths
❖ release the pose, drop your knees on the floor and sit between your feet to relax
Precautions:
People with sciatica, slipped disc, ankle or knee problems should not practice this asana
Benefits:
❖ strengthening the toes, ankles, lower back and thighs
❖ improving balance and concentration