Stretch! An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures by Nika Florek
Corpse Pose
Instructions:
❖ lie down on your back with the hands 15 cm away from the body, palms facing upwards
❖ let the fingers curl up slightly, donʼt keep them straight forcefully
❖ spread your legs slightly apart and close your eyes
❖ your head and spine should be in straight line, make sure your head wonʼt fall to the side
Precautions:
None
Benefits:
❖ relaxing the whole psycho-physiological system
❖ it can be practiced before the sleep, before, during and after postures practice, especially after Sun Salutations
One Leg Raised Pose
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise your left leg up to 90 degrees
❖ keep your legs straight, toes relaxed, donʼt bend the knee
❖ gaze up at your toes
❖ your right leg should remain straight on the floor
❖ hold the posture for 5 breaths
❖ exhale, slowly lower your leg down on the floor, keeping the knee straight
❖ repeat on the other side
Option:
If your back is weak, the right leg can be bent with your knee up and foot on the floor
Precautions:
People with high blood pressure or serious back problems like sciatica or slipped disc should not perform this posture
Benefits:
❖ strengthening the abdominal muscles, digestive system and lower back
❖ massaging the abdominal organs
Both Legs Raised Pose
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise your both legs up to 90 degrees
❖ keep your legs straight, toes relaxed, donʼt bend your knees, donʼt lift your buttocks off the floor
❖ gaze up at your toes
❖ hold the posture for 5 breaths
❖ exhale, slowly lower your both legs down on the floor
Option:
If your back is weak, you can bend your knees while raising your both legs up and straighten your legs once they are up in 90 degrees
Precautions:
People with high blood pressure or serious back problems like sciatica or slipped disc should not perform this posture
Benefits:
❖ strengthening the abdominal muscles, digestive system and lower back
❖ massaging the abdominal organs
Easy Half Gas Release Pose
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise the left leg up to 90 degrees
❖ exhale, grab hold of your left knee or shin, interlock your fingers, bend the knee and bring it to the chest
❖ keep the right leg straight on the floor
❖ hold the pose for 5 breaths
❖ inhale, straighten the knee and raise the left leg up to 90 degrees
❖ exhale, release the left leg down on the floor
❖ repeat on the other side
Precautions:
People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc or those after recent abdominal surgery should not practice this posture
Benefits:
❖ loosening and relaxing the spinal vertebrae
❖ massaging the abdomen and the digestive organs – a perfect pose for removing wind and constipation
❖ increasing blood circulation in abdominal organs
❖ improving digestion
Half Gas Release Pose
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise the left leg up to 90 degrees
❖ exhale, grab hold of your knee or shin, interlock your fingers, bend the knee and bring it to the chest,
❖ inhale, raise your head up and touch the nose or forehead to the knee
❖ keep the right leg straight on the floor
❖ hold the pose for 5 breaths
❖ exhale, release the head on the floor
❖ inhale, straighten the knee and raise the left leg up to 90 degrees
❖ exhale, release the left leg down on the floor
❖ repeat on the other side
Precautions:
People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc or those after recent abdominal surgery should not practice this posture
Benefits:
❖ strengthening the neck and lower back, loosening spinal vertebrae
❖ massaging the abdomen and the digestive organs – a perfect pose for removing wind and constipation
❖ increasing blood circulation in abdominal organs
❖ improving digestion
Easy Gas Release Pose
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise your both legs up to 90 degrees
❖ exhale, drop your both knees on the chest
❖ grab hold of the knees
❖ relax the spine and hold the pose for 5 breaths
❖ inhale, straighten the knees and raise both legs up to 90 degrees
❖ exhale, release the legs down on the floor
Precautions:
People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc or those after recent abdominal surgery should not practice this posture
Benefits:
❖ loosening and relaxing the lower back
❖ massaging the abdomen and the digestive organs – itʼs a perfect pose for removing wind and constipation
❖ increasing blood circulation in abdominal organs
❖ improving digestion
Gas Release Pose
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise both legs up to 90 degrees
❖ exhale, drop your both knees on the chest, grab hold of the knees
❖ inhale, raise your head up and place your chin in between your knees
❖ hold the pose for 5 breaths
❖ exhale, release the head on the floor
❖ inhale, straighten the knees and raise it up to 90 degrees
❖ exhale, release both legs down on the floor
Precautions:
People with high blood pressure or serious back problems like sciatica, piles, hernia or slipped disc or those after recent abdominal surgery should not practice this posture
Benefits:
❖ strengthening the neck and lower back, loosening spinal vertebrae
❖ massaging the abdomen and the digestive organs – a perfect pose for removing wind and constipation
❖ increasing blood circulation in abdominal organs
❖ improving digestion
Easy Bridge Pose I
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ bend the knees, placing the soles of the feet flat on the floor, the feet and knees may be hip width apart
❖ inhale, raise the buttocks and arch the back upward
❖ raise the chest and navel and high as possible without straining, pushing the chest up towards the chin and head
❖ in the final position, the body is supported by the head, neck, shoulders, arms and feet
❖ hold the pose for 5 breaths
❖ exhale, lower the body to the starting position
Precautions:
People suffering from peptic or duodenal ulcers, abdominal hernia or neck injuries should not practice this pose
Benefits:
❖ relieving stress, backache, headache and fatigue
❖ stimulating abdominal organs, colon, lungs and thyroid glands, improving digestion
❖ rejuvenating tired legs
❖ slimming effect on thighs and buttocks
Easy Bridge Pose II
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ bend the knees, placing the soles of the feet flat on the floor, the feet and knees may be hip width apart
❖ inhale, raise the buttocks and the toes up, arch the back upward
❖ raise the chest and navel and high as possible without straining, pushing the chest up towards the chin and head
❖ in the final position, the body is supported by the head, neck, shoulders, arms and toes
❖ hold the pose for 5 breaths
❖ exhale, lower the heels and the rest of the body to the starting position
Precautions:
People suffering from peptic or duodenal ulcers, abdominal hernia or neck injuries should not practice this pose
Benefits:
❖ relieving stress, backache, headache and fatigue
❖ stimulating abdominal organs, colon, lungs and thyroid glands, improving digestion
❖ rejuvenating tired legs
❖ slimming effect on thighs and buttocks
Easy Bridge Pose III
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ bend the knees, placing the soles of the feet flat on the floor, the feet and knees may be hip width apart
❖ inhale, raise the buttocks, toes and left leg up, arch the back upward
❖ raise the chest and navel and high as possible without straining, pushing the chest up towards the chin and head
❖ in the final position, the body is supported by the head, neck, shoulders, arms and toes of the right foot
❖ hold the pose for 5 breaths
❖ exhale, lower the left leg and the rest of the body to the starting position
❖ repeat on the other side
Precautions:
People suffering from peptic or duodenal ulcers, abdominal hernia or neck injuries should not practice this pose
Benefits:
❖ strengthening core and legs muscles
❖ slimming effect on thighs and buttocks
❖ stimulating abdominal organs, colon, lungs and thyroid glands, improving digestion
❖ rejuvenating tired legs
Easy Lower Back Twist
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, bend the left knee, grab hold of the knee with the right palm, stretch the left hand on the floor on the shoulder level
❖ exhale, bring the left bent knee to the right side, touch the knee to the floor, keep the right leg straight
❖ twist the head and look to the left side at your palm
❖ hold the pose for 5 breaths
❖ inhale, straighten the head and raise the knee
❖ exhale, release the left leg straight on the floor
❖ repeat on the other side
Precautions:
People with serious back problems like sciatica, piles, hernia or slipped disc should be careful with this posture
Benefits:
❖ loosening muscles and relaxing the spinal vertebrae
❖ twisting the lower back relieves the tension in this area
❖ lowering the blood pressure
❖ perfect pose to practice at the end of the Yoga session
Lower Back Twist
Instructions:
❖ lie down on your back with your hands beside the hips, palms facing downwards
❖ inhale, raise the left leg up to 90 degrees, stretch both hands to the sides on the shoulder level
❖ exhale, bring the left straight leg to the right side, touch the toes to the floor, keep the right leg straight
❖ twist the head and look to the left side at your palm
❖ hold the pose for 5 breaths
❖ inhale, straighten the head and raise the leg up to 90 degrees
❖ exhale, release the left leg straight on the floor
❖ repeat on the other side
Precautions:
People with serious back problems like sciatica, piles, hernia or slipped disc should be careful with this posture
Benefits:
❖ loosening muscles and relaxing the spinal vertebrae
❖ twisting the lower back relieves the tension in this area
❖ lowering the blood pressure
❖ perfect pose to practice at the end of the Yoga session