Stretch! An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures by Nika Florek
Cobra Pose I
Instructions:
❖ lie flat on the stomach with the chin resting on the floor, the legs straight, feet together, and the soles of the feet uppermost
❖ place the palms next to your ears
❖ inhale, slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back
❖ this will lower the hips and the buttocks to the floor
❖ bend the head to the back and look upward
❖ hold the pose for 5 breaths
❖ exhale, slowly bend the elbows, lower the chest and chin on the floor
Precautions:
People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without consulting it with a doctor
Benefits:
❖ removing backache, keeping the spine flexible
❖ alleviating constipation and is beneficial for all abdominal organs, especially the liver and kidneys
❖ strengthening the spine, chest, abdomen, shoulders
❖ firming the buttocks
❖ opening heart and lungs
Cobra Pose II
Instructions:
❖ lie flat on the stomach with the chin resting on the floor, the legs straight, feet together, and the soles of the feet uppermost
❖ place the palms next to your chest
❖ inhale, slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back
❖ this will lower the thighs to the floor
❖ bend the head to the back and look upward
❖ hold the pose for 5 breaths
❖ exhale, slowly bend the elbows, lower the thighs, chest and chin on the floor
Precautions:
People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without consulting it with a doctor
Benefits:
❖ removing backache, keeping the spine flexible
❖ alleviating constipation and is beneficial for all abdominal organs, especially the liver and kidneys
❖ strengthening the spine, chest, abdomen, shoulders
❖ firming the buttocks
❖ opening heart and lungs
Cobra Pose III
Instructions:
❖ lie flat on the stomach with the chin resting on the floor, the legs straight, feet together, and the soles of the feet uppermost
❖ place the palms next to your waist
❖ inhale, slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back
❖ this will raise your hips and buttocks off the floor
❖ weight of the body will be shifted to your arms
❖ bend the head to the back and look upward
❖ hold the pose for 5 breaths
❖ exhale, slowly bend the elbows, lower the thighs, chest and chin on the floor
Precautions:
People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without consulting it with a doctor
Benefits:
❖ removing backache, keeping the spine flexible
❖ alleviating constipation and is beneficial for all abdominal organs, especially the liver and kidneys
❖ strengthening the spine, chest, abdomen, shoulders
❖ firming the buttocks
❖ opening heart and lungs
Half Boat Pose
Instructions:
❖ lie flat on the stomach with the the legs and feet together and the soles of the feet uppermost
❖ place the arms in front of your body, with the palms facing downward
❖ inhale, using the back muscles raise your straight hands as high as possible without straining (option: raise only one hand and than change the sides)
❖ keep the soles on the floor, donʼt raise it up
❖ hold the pose for 5 breaths
❖ exhale, slowly lower the legs and hands to the floor
❖ return to the starting position and relax the body with the head turned to the side
Precautions:
People with weak heart, coronary thrombosis, serious back problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose
Benefits:
❖ toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
❖ tightening the muscles of the buttocks
❖ strengthening the lower and upper back
Boat Pose
Instructions:
❖ lie flat on the stomach with the the legs and feet together and the soles of the feet uppermost
❖ place the arms in front of your body, with the palms facing downward
❖ inhale, using the back muscles raise your both legs and both hands as high as possible without straining, keeping hands and knees straight, legs together
❖ do not tilt or twist the pelvis
❖ hold the pose for 5 breaths
❖ exhale, slowly lower the legs and hands to the floor
❖ return to the starting position and relax the body with the head turned to the side
Precautions:
People with weak heart, coronary thrombosis, serious back problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose
Benefits:
❖ toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
❖ tightening the muscles of the buttocks
❖ strengthening the lower and upper back
Half Locust Pose
Instructions:
❖ lie flat on the stomach with the legs straight, hands beside the thighs and chin on the floor
❖ inhale, using the back muscles raise the left leg as high as possible, keeping the other leg straight on the floor
❖ do not tilt or twist the pelvis, donʼt raise the chin up
❖ hold the pose for 5 breaths
❖ exhale, slowly lower the left leg to the floor
❖ repeat it on the other side
Precautions:
People with weak heart, coronary thrombosis, serious back or neck problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose
Benefits:
❖ toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
❖ tightening the muscles of the buttocks
❖ strengthening the lower back
❖ improving posture
❖ relieving stress
Locust Pose
Instructions:
❖ lie flat on the stomach with the legs straight and chin on the floor
❖ bring the palms under your thighs
❖ inhale, using the back muscles raise your both legs as high as possible, keeping the knees straight
❖ do not tilt or twist the pelvis, donʼt raise the chin up
❖ hold the pose for 5 breaths
❖ exhale, slowly lower the legs to the floor
❖ return to the starting position and relax the body with the head turned to the side
Precautions:
People with weak heart, coronary thrombosis, serious back or neck problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose
Benefits:
❖ toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
❖ tightening the muscles of the buttocks
❖ strengthening the lower back
❖ improving posture
❖ relieving stress
Bow Pose
Instructions:
❖ lie flat on the stomach with the legs 1 foot apart and chin on the floor, bend the knees, grab hold of your ankles and bring the heels close to the buttocks
❖ inhale, tense the leg muscles and push the feet away from the body
❖ arch the back, lifting the thighs, chest and head together, keep the arms straight
❖ in the final position the abdomen supports the entire body on the floor
❖ hold the pose for 5 breaths
❖ exhale, slowly release the pose, relax the leg muscles, lower the legs, chest and chin to the starting position
Precautions:
People with weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers shouldnʼt practice this pose. It shouldnʼt be practiced until at least 3-4 hours after a meal and before sleep as it stimulates the adrenal glands and the sympathetic nervous system.
Benefits:
❖ this is the best yoga pose to burn belly fat
❖ toning and stretching the entire front of the body, ankles, abdomen, thighs, chest and throat, spine
❖ improving the functioning of the digestive organs
❖ strengthening leg muscles, especially thighs
Crocodile Pose
In!ructions:
❖ lie down flat on the stomach
❖ spread your legs slightly with your feet pointing outwards
❖ bring your hands to the front of your body and fold your arms
❖ tilt your head to the side and lie down in this pose to relax your back
Precautions:
People with back conditions such as exaggerated lumbar curve, should not practice this posture if any pain is experienced
Benefits:
❖ itʼs very effective for people suffering from slipped disc, sciatica and certain types of lower back pain
❖ remaining in this asana for extended periods of time encourages the vertebral column to resume itʼs normal shape and releases compression of the spinal nerves