Yes, yoga can be used for weight loss and it's very effective. Also known as yoga asanas for weight loss, this guide will discuss different methods at how this ancient practice can help you shed some pounds while at the same time toning your skin and firming up your abs, butt, arms, and legs. The following chapters will discuss some effective yoga asanas for weight loss, and most of all you don’t pay a dime.
In: home > Alternative Healing / Yoga / Yoga postures for weight loss. Yoga postures for weight loss. Read on to know which yoga postures can help you to lose weight. Yoga is also preferred by many to attain weight loss. Yoga is not only an option for weight loss but also a spiritual treatment given to your body and soul. Read on to know which yoga postures and types can help you in your weight loss regime. Yoga postures for losing weight. Have a quick look at the yoga postures and types which can prove beneficial to lose weight . Take help of a good yoga practitioner to teach these postures to you. Yoga postures (asanas) I am very keen on losing weight with the help of yoga.
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Still, that felt like a lot because I'm only 5-foot-1, and I was used to weighing around 104. Cooking is the way to a man's heart—at least it was in my generation—and I wanted to impress him and show him that I knew my way around the kitchen. Part of the problem was that I rarely saw myself naked. In January, I was shocked to find that I weighed 182, the heaviest I'd ever been. I even had heatstroke at a baseball game a few summers ago, so knowing that it would be between 95° and 105°F in the room was a little scary. My balance was so bad and the heat was so stifling that I could only do two or three of the poses. The instructor told me that my goal was just to stay in the room. Between that and all the yoga, I started to lose weight quickly—about 10 pounds in the first month. I was also getting used to the heat. I actually started to crave the high temps and all that sweating. At that point, I was hooked on yoga and wasn't going to stop. More from Prevention: The Yoga Workout That Boosts Bliss. Find the best yoga class for you.
Sadhguru: If you are doing yoga, excess weight will definitely go. If you are practicing the kriyas, you may even find that if you eat a larger quantum of food, you still do not put on weight, you even lose weight. Or, it may be the other way around: your food quantum comes down dramatically, but still you do not lose weight. Yoga for weight loss – The food factor. Yoga rejuvenates the system and brings so much sense into you that you will not overeat. You just do the practices. This takes care of the system in such a way that it will not allow you to eat more than needed. Even if you have a lot of muscle, if your liver is not working properly, what’s the use? So, since you are not using your limbs throughout the day, light weight training is okay. You don’t have to do yoga for weight loss. You don’t have to do yoga. The focus of yoga is to set another dimension alive within you that is beyond the physical.
This Yoga for Weight Loss class provides a great way to help you lose the extra weight, and since yoga works to positively alter your consciousness, you will more easily be able to keep it off. Select Your Category For This Class. Remove This Class From Your Classes? Would you like to remove this class from your "My Classes"? Set Your Own Rating For This Class. This rating will be your own personal rating and does not affect the public rating for this class. It says "beginner" in the beginning, but I certainly felt challenged and it was great for when you only have 20min to do your yoga. The 60 min class is great. Excellent class, music was rather loud at the end and you could not hear the instructor talk, but otherwise very good. I took this class as part of the weight loss series and the many compression poses are of great value to that end. I thought the class was good, challenging and learned how to engage the thyroid to assist with weight loss. I n a beginner and found this class challenging - but the right amount of challenge. I really, really liked this class and will do again.
This is a PRO plugin of Daily Yoga and requires subscription fee to unlock. Please install the main app 'Daily Yoga' before using this plugin: This is the second lesson for you to enjoy your favorite fat burning hours. Loved this session (this is not included in the free version - paid for a year subscription £18.10, that's £1.50 per month! Love this app. Daily yoga This is the best yoga app can be tough if you want. Daily yoga has changed the life of my family. Thank you, Daily Yoga. Dear Danasia, please note that this is a plugin which could not be used alone without the main app "Daily Yoga" installed on your phone. I hate this app. Love yoga. No I dont like how you have to pay for the pro.
By adopting the methods of yoga, one can reduce weight, control the body and soul. The Warrior Pose or Veerabhadrasana is one of the best yoga poses for weight loss that strengthens and tones the arms, shoulders, thighs and back muscles – all at the same time. It will tone down your thighs and melt the fat from your tummy. The spine should be straight, and your body should make a V shape. Hold this position for 30 seconds to 1 minute while feeling the stretch and tension in your abdominal muscles and navel while breathing normally. The cobbler’s pose is one of the easiest and helpful poses of yoga. You should press the soles together and hold this pose for at least a minute. It is one of the best yoga poses for weight loss and flexibility that helps in enhancing the strength and flexibility of the back, arms and legs. Your upper torso and hands should also be lifted up giving you a stretch of the abdominal muscles. This posture will reduce the fats near the hips and stretch your leg muscles. The Camel Pose or Ustrasana is the best yoga for weight loss because it targets the tummy, back and thighs – the three most difficult part of the body with stubborn fat. Hold this position for 30 seconds to one minute and return to the starting position.
Surya Namaskar can work wonders on the body. Bow pose can help to cut the belly flab. Let’s look at the best asanas which can help you to lose the fat. A beginner can start with a few rounds of it and gradually increase the no. It helps to shred the weight and also known as king of the asanas. It helps to stimulate abdominal organs which can help increase the stamina. Cobra Pose: This is the pose which works on the chest and the back region. The oxygenated blood helps to burn the fat. Bow Pose: This is more of an advanced yoga pose but not only helps in burning the fat but also helps in toning of arms and legs. One can feel the stretch in the abdominal region taking this pose. The stretch helps to loosen up the fat in the region.
Yoga and Diabetes. But stress also creates physical response in the body and, as such, can be managed with exercise - in particular, with yoga. The active group was treated with a user-friendly program consisting of yoga, control of risk factors, diet control and moderate aerobic exercise. The effect of yoga on the body, psychological well being, and cardiovascular risk factors was studied in a group of middle aged patients. In addition to communicating with their doctors, patients should tell their yoga instructors of the special circumstances and any other relevant physical problems. The first group did gentle Hatha yoga and restorative yoga twice a week for a month. Results from the emerging literature on yoga and cancer provide preliminary support for yoga interventions for cancer patients, although controlled trials are lacking. Yoga for cancer patients and survivors. Yoga and Breast Cancer. It can be concluded that yoga is helpful to achieve relaxation and reduction of stress, helps cancer patients perform daily and routine activities in an easier manner, and increases the quality of life in cancer patients. Yoga and Heart Failure.
Consuming cold food from fridge all the time. Regular practice of Yoga can certainly reduce the obesity and weight loss, but one needs to learn specific Yoga Techniques, which are more effective for reducing the weight. For a regular healthy life the weight has to be in certain limits, there is standard chart, which relates height and weight. The weight doesn't increase suddenly. So we need to control the weight from the beginning. For the daily work we spend calories, which we get from the food we eat. But if we take more calories and spend less then the calories are accumulated in the form of fats. Increase in fats reduces body movements, which again increases the weight. So as to reduce the fat one must control the food habits. If the digestive problem is cured then obesity can reduce. A problem in the functioning of endocrine glands results in various physical problems, obesity can also be because of problems in functioning of endocrine gland system. Sometimes because of problems in nervous system, obesity increases and in that case the nervous system problem is to be treated to cure obesity. Yoga for Obesity & weight loss. This is a specially designed food programme for reduction of weight. This includes the diet for three.
 In the Yoga Sutras , Patanjali defines "asana" as "to be seated in a position that is firm, but relaxed". Asanas are the physical movements of yoga practice and, in combination with pranayama or breathing techniques, constitute the style of yoga referred to as Hatha Yoga .  In the Yoga Sutra, Patanjali describes asana as a "steady and comfortable posture", referring specifically to the seated, meditative postures used for meditation practices. In the Yoga Sutras , the only rule Patanjali suggests for practicing asana is that it be "steady and comfortable". The benefits of asanas increase if the specific pranayama to the yoga type is performed. The practice is an integral part of both Hatha Yoga and Ashtanga Vinyasa Yoga but while performing asanas.        Physically, the practice of asanas is considered to: The emphasis on the physical benefits of yoga, attributed to practice of the asanas, has de-emphasized the other traditional purposes of yoga which are to facilitate the flow of prana (vital energy) and to aid in balancing the koshas (sheaths) of the physical and metaphysical body.  This work is considered one of the primary references for asanas in the field of yoga today.  Later yoga texts however, do mention the 84 Classic Asanas and associate them with Shiva. The Hatha Yoga Pradipika (15th century CE ) specifies that of these 84, the first four are important, namely the siddhasana , padmasana , bhadrasana and simhasana .  [ verification needed ] In all, 52 asanas of the Hatha Ratnavali are confirmed and described by the text itself, or other asana corpora.
Gradually raise your arms and start bending forward. Make sure your knees do not bend upwards in the process. Touch the soles of your feet with your hands. Stay in the position, hold your breath and count upto 10. Gently getup and sit in the initial position while letting your breath out. Lie down on your front. Bent your legs upwards from the knee. Lift your arms from the shoulders and try to grip the ankles. Stay fixed in this position and (breathe in + count up to 5 + breathe out) for 20 to 25 times, depending on your stamina. Gently let go of your ankles and stretch out to take a few deep breaths. Now apply pressure on your hands so that the whole body weight rests on them. When you are done, gently lie down and straighten your arms out. Get down on your hands and knees (um… Your back arches up from the waist. Puff your back up, you look like an angry kitten.
Lose Belly Fat and Overall Body Fat. When you not able to burn the calories you eat then it results in belly fat and the main reason that we all know is too little exercises. With the help of exercises and yoga, belly fat can be reduce to a great extent but you also need to look towards your diet and eating habit to reduce it. You should do exercises and yoga practices on daily basis which not only help in reducing belly fat but also the overall fat from other organs of your body. Your fat can be reduced to a great extent with the help of Yoga, Pranayamas and Asanas. Yoga and pranayam reduce your stress which causes belly fat. There are few especial yoga and exercises which help in reducing belly fat, stomach fat and abdominal fat. Gradually your body will become flexible and you will feel confident for other yoga exercises too. Yoga and Exercises to reduce Belly fat. This is not important that you practice this with both legs, you can do this yoga with any one of your leg at one time and then with other. You will notice that your back muscles are being used to perform this yoga exercise but don’t worry it will still help you in reducing, burning your belly fat and will make your stomach flat. Yoga helps you in getting rid with any kind of fat like belly fat, stomach fat and abdominal fat.
Steps to do this pose: Lie on your stomach on your yoga mat. Now, place your palms near your ears and point your toes downwards so that your heels are facing the ceiling. Now, exhale and push off your hands such that your buttocks are pointing towards the sky. Uttanasana: This is a forward-bending pose that stretches out the hamstrings, and the muscles of the abdomen. Steps to do this pose: All you need to do is place a yoga mat on the floor. Steps to do this pose: Lie on your back, and place your palms on your knees. When you feel calm, slowly lower your legs to the floor and relax. Your elbows should be touching the floor and your back should be supported. Kapalbhati Pranayam: This is a form of breathing exercise that helps to oxygenate your body while strengthening the muscles of your stomach and abdomen. Steps to do this pose: Sit comfortably on your yoga mat. After doing this form of breathing you will initially feel some soreness around the muscles of your stomach and abdomen.
20 Minute Yoga Workout For Weight Loss. 20 Minute Yoga Workout For Weight Loss | avocadu.com/. 15 Yoga Poses for Weight Loss. Yoga Poses for Weight Loss #strong #fitness. Yoga For Weight Loss, Health Fitness, Yoga Workouts For Weight Loss, Yoga Fitness, Yoga Workout For Weight Loss, Weight Loss Yoga, Fitness Yoga, Yoga Poses For Weight Loss, Effective Yoga. 1 Hour Weight Loss Yoga Workout For Beginners. Learn the poses of power yoga for weight loss if . 20 Minute Yoga Workout For Weight Loss | http:/avocadu.com/free-20-minute-yoga-workout-for-weight-loss/ 5 Best Yoga Poses For Weight Loss. Learn the poses of power yoga for weight loss.
The current weight loss program that is already available there, uses the excellent Online Yoga Exercises for Healthy Weight Loss Exercises Set , and this upcoming set will give you more choices and variety in selecting an effective yoga for weight loss program. In addition, you will enjoy all the profound benefits that yoga bestows, and not just the weight loss aspect. Not only do you succeed in your weight loss goals, but you get all the additional benefits of yoga, and you get it all for free. So stay tuned for part 2 of this series where I will be detailing for you one of the best yoga sets for losing weight safely and permanently. In part 1 of this series on Best Yoga for Weight Loss, I answered the question, Can You and How to Lose Weight with Yoga ? In this part the series, I am going to start detailing for you the basic, but effective, yoga poses for helping you lose weight and get healthy. Also, as I mentioned in part 1 there is a great weight loss yoga set already on the website and you can find that set here: Online Yoga Exercises for Healthy Weight Loss . For this reason I want to give you the Best Basic Yoga Exercises for Weight Loss set, as this set can be done by even those struggling with obesity and significant excess weight. Below you find the Best Yoga for Weight Loss Set, complete with illustrations and practice tips. You will find details of this posture in the article, Illustrated Kundalini Yoga Camel Pose for Optimal Health . You will find the details for this exercise in the article, Lower Back Exercise – Yoga Spinal Twists .
Fitness 'n' Yoga + Weights: Jump Switch Flow is fun and energetic sequence that will improve your core and cardio strength. Fitness 'n' Yoga plus Weights: Thighs, Buns and Guns has a strong focus on toning and strengthening the lower body, arms and shoulders. Fitness 'n' Yoga: Core & Cardio + Weights. Fitness 'n' Yoga - Cardio and Core + Weights combines the use of hand weights and general fitness with power yoga sequencing to improve cardio performance and tone muscle. This video is great for a complete and balanced work out in 45 minutes that deepens your yoga practice and strengthens your body. While there are traditional yoga poses in the class, there are a few barre and bootcamp inspired moves as well. We designed this class to give you a great and intense workout, but in only 30 minutes so it's more accessible if you're just starting out with weights classes or adding cardio to your yoga practice. If this is still a bit too much you could always start with Becca's 20 min Mini Bootcamp Class and then work your way up from there to this 30 min class. Another installment of our Hard CORE Yoga with Weights classes, and this one is a doozie! This is the kind of class where you will see immediate results, and with continued use and combined with our other Hard CORE Yoga classes, you'll truly be in the best shape of your life in record time. Our Hard CORE Yoga with Weights classes are designed to be the hardest classes you'll ever take! This Hard CORE Yoga with Weights™ 2 class combines yoga, strength training, and some serious cardio to get your body into incredible shape in record time.
This is a great power yoga pose for losing excess weight from the abdominal region and stomach. Yoga for Weight Loss 2 - 20 min version. Full-body yoga for weight loss and strength training. For me, it’s often on the yoga mat. Yoga for Beginners: a Weight Loss strategy! Yoga Inspiration Pose for beginners! 5 Simple Daily Yoga Exercises For Good Health #health #yoga #yogaposes. Top 24 Best Yoga Asanas For Losing Weight Quickly And Easily. 27 Yoga Poses For Weight Loss. | Come to Clarkston Hot Yoga in Clarkston, MI for all of your Yoga and fitness needs! Yoga Outfit, Yoga Stretch, Asana Yogapose, Yoga Fitness, Weight Loss, Yoga Poses, Yoga Inspiration. Daily yoga inspiration.
Yoga for Weight Loss:5 Yoga Asanas to Melt Away the Pounds. If thighs and buttocks are your problem areas, practice the yoga to reduce weight. You will feel the stretch along the side of your stomach and back. Also referred to as the warrior pose, veerbhadrasana stretches your back and strengthens your core. Extend your right leg forward and the other leg extended backwards. To get back to the initial position, straighten your right knee and push off your right leg. Raise your hands above your head and bend at the knee. Transfer your weight on one leg and raise the other leg such that your foot is facing inwards and towards opposite knee. Hold the pose for as long as you are comfortable. Stand straight and raise your hands from the front to above your head. Bend your knees a little to be comfortable with the pose. Let us know your feedback on “How to Lose Weight With Yoga” in the comments section below.
6 Yoga Breathing Techniques For Weight Loss. Simple Yoga Poses. Yoga Mudras. Backpain, Mal Au Dos, Yogapose, Yoga Pose, L'Exercice De Yoga, Wellne, Yoga Étirement. Exercices de #yoga contre le mal de #dos #backhurts. Yoga contre les maux de dos. Yoga contre le mal de dos. Yoga pour mal de dos . 5 Hot Yoga Poses For Rapid Weight Loss. Yoga poses. Yoga Positions, Fat Fast, Réduire La Graisse Du Ventre, De Yoga, Yoga Asanas, Poses De Yoga, Des Exercices De Yoga. Suivez ces 5 postures de yoga pour réduire la graisse tenace du ventre La graisse du ventre peut être l’une des zones de votre corps les plus difficiles. Suivez ces 5 postures de yoga pour réduire la graisse du ventre tenace - Santé Nutrition La graisse du ventre peut être l’une des zones de votre corps les plus difficiles et tenaces à brûler. Pour vous détendre , quelques positions de Yoga :) Pour vous dtendre , quelques positions de Yoga :)
15 Yoga Poses for Weight Loss. Yoga Poses for Weight Loss #strong #fitness. Yoga poses : Power Yoga for Weight Loss – 10 Effective Workouts. Learn the poses of power yoga for weight loss if . Yoga poses : Power Yoga for Weight Loss – 10 Effective Workouts #fitness #exercise. 5 Hot Yoga Poses For Rapid Weight Loss. 10 Most Effective Yoga Poses For Weight Loss. Yoga For Weight Loss, Health Fitness, Yoga Workouts For Weight Loss, Yoga Fitness, Yoga Workout For Weight Loss, Weight Loss Yoga, Fitness Yoga, Yoga Poses For Weight Loss, Effective Yoga. 10 Most Effective Yoga Poses For Weight Loss | Yoga for Weight loss. 5 Best Yoga Poses For Weight Loss. Learn the poses of power yoga for weight loss.
Yoga & Pilates for Weight Loss. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. Yoga and Pilates practitioners alike claim that their programs offer tremendous physical benefits, including weight loss. These mind-body programs help you better understand your body and appreciate its functioning, which may assist you when you try to lose weight. Weight loss most likely will not result from a torching of calories in Pilates or yoga-even power yoga burns only 300 to 400 calories in a hour. No credible studies support Pilates as a weight-loss technique, but the program helps build muscle, which may help you burn more calories, and an awareness of your physicality, which might encourage you to eat less. Neither yoga or Pilates alone can help you lose weight if don't commit to a reduced-calorie diet and participate in other physical activities. If you're new to yoga, start with beginner classes and work up to these more advanced classes. Pilates can help you build muscle, but be wary of promises from marketers that it alone will help you lose significant weight. Include Pilates and/or yoga as part of your overall exercise and weight-loss regimen. Consider practicing yoga and Pilates on the days you do not do a hard cardio or resistance-training workout; that will help your muscles recover, stretch and feel more relaxed.
If you feel tight in your hamstrings or lower back or can't reach the ground, bend your knees and place your hands on your shins. From forward bend with flat back, bend knees, place palms flat on ground shoulder-width apart, and jump both feet back, landing softly in downward dog . Reach your tailbone up and away from hands and your heels toward the ground. Bring your legs toward your hands and straighten legs, returning to forward bend with flat back. Drop your head and return to standing forward bend, then to mountain pose, sweeping arms out to the sides and overhead to complete the main series. From half push-up, straighten arms and bring your tailbone back toward heels, resting the backs of your thighs on your calves. Hold for a few breaths, feeling the stretch through your back and shoulders. Return from child's pose to tabletop, then back to downward dog; do the remainder of the main series in reverse. Return to downward dog and reverse the main series back to the start. Do the main series, adding on both half push-up and lunge jump, ending in downward dog.
Stretch and flex the whole body with yoga to stay in shape. This article gives you an insight to weight loss with yoga and is for those who would like to see a new self the next time they look hopefully into the mirror. Weight Loss and Yoga: Be passionate about your yoga workout as the passion will help you go deeper into your yoga practice. Always remember the 3 Ds of weight loss – Discipline, Determination, and Dedication. If you are looking for serious weight loss, then it needs to be done over a period of time and under the supervision of a yoga expert. The advantage of yoga is that it leaves you fresh and new every time you are done with your workout. The reason is the fact that yoga brings your mind, body, and breath on the same platform. Know the Difference Between Weight Loss and Inch Loss: The secret to weight loss is in getting your act straight. Stick to your goals and diet plan and keep yourself motivated till the goals are accomplished. Being outdoors helps you be close to nature and gives you the required break from your yoga schedule .
Gaining Weight Through Yoga. Please suggest me a diet and yoga asanas for weight gain. Yoga practice will regulate your metabolism to provide ideal body weight. Although, yoga as such cannot help you to gain weight but can regulate your metabolism if it is too fast. One option is to gain weight by eating more calories and reducing your activity levels (sedentary lifestyle). Better option is to aim for weight gain in a healthy way by doing regular exercise well and eating high calorie nutritious diet. Eating for weight gain: Aim for gradual weight gain over a period of time.
Yoga For Weight Loss. Why Yoga For Weight Loss? Starting Yoga For Weight Loss. Helps you to control your mind and strengthen your will power for weight loss. How To Start Yoga For Weight Loss? You can start with simple Yoga asanas and Pranayama for weight loss. Diet For Weight Loss. Yoga practice provides emotional strength required for weight loss. Yoga for weight loss affirmations can help you to maintain the motivation and mental make up for weight loss. Yoga For Weight Loss: Common Obstacles. For effective weight loss yoga, be careful of following obstacles: For permanent loss of extra weight, yoga for weight loss can be considered.
It can help you find your bliss, and some say yoga may also help you shed those extra pounds. The "it" is yoga , a sophisticated mind-body exercise many believe can do everything from tighten your buns to change your outlook on life. But it is exercise, after all, and many practitioners believe yoga can indeed help people take off extra pounds. "Yoga is a phenomenal way to put you in touch with your body the way nothing else can, and yes, it can help you lose weight," says instructor Dana Edison, director of Radius Yoga in North Redding, Mass., and a certified personal trainer with the American College of Sports Medicine. In 2005, medical researcher and practicing yogi Alan Kristal, DPH, MPH, set out to do a medical study on the weight-loss effects of yoga. All completed a survey recalling their physical activity (including yoga) and their weight between the ages of 45 and 55.
Yoga For Weight Loss. Home / Our Techniques / Yoga For Weight Loss. A particular set of yoga asanas is really effective for weight loss, especially the Surya Namaskar. At Shiv Holistic Yoga, there is a dedicated yoga program specially designed for weight loss. Go flab to fab with our yoga for weight loss program. YOGA: The Perfect Way of Weight Reduction. Yoga is the best way of weight reduction because it has no side effects on body. Personal Yoga Trainer for Weight Loss. Yoga asanas for Weight Loss. Yoga for me is the artistry of free living. I am enjoying my Yoga sessions, with the teacher from SHIV HOLISTIC YOGA Pvt. I really enjoy doing yoga and wait for the class every second day.
You can lose up to 3-4 kgs a month making healthy modifications in your diet and calorie intake along with daily physical activity. The amount of kilos you can safely lose over a course of a month depends on various factors such as your current body weight, your diet and the intensity of your exercise. You can lose up to 3-4 kg a month making healthy modifications in your diet and calorie intake along with daily physical activity. Rapid weight loss can deplete your energy levels and make you weak. In strength training, you build lean muscles and your body burns more calories, facilitating better weight loss. Along with cardio exercises and weight training, you should also include yoga in your fitness regime. You can also perform 20 rounds of surya namaskar in a day to lose weight from your entire body. It is absolutely important to minimise your daily sugar, salt and oil intake when you are on a weight loss plan. Also, avoid adding sugar to your tea and coffee as much as you can. Consumption of the tea will also help you eliminate toxins and waste from your body, speeding up weight loss. Here are 6 herbs you can add to your diet to lose weight.
Power yoga is a healthy and effective weight loss option. Following are the yoga postures for weight loss which one can practice easily at home: Yoga Asanas for Weight Loss. Raise your arms in a perpendicular line with the floor. Try to bring your knees in a parallel line with the floor. This weight loss yoga pose is also known as Garudasana. Bend your knees, lift up your left leg, bend it a little and then try to wrap it around your right leg. Do the same trick with your hands too. Stand on the floor in Tadasana pose. Hold the sole of your right foot with your hands and bend your body forwards to touch your forehead to your knees. Repeat the same activity with your left leg as well. Lie down on the floor on your belly with your belly touching the ground. At the same time, stretch your chest and look in the upward direction. Try to hold your feet with your hands and stretch your spine as much as you can.
Gently inhale, and slowly lift your back off the floor. You must support the weight of your body with your shoulders, arms, and feet. Your palms must be facing up and your forehead must rest on the floor. As you exhale, lift your head, upper torso, arms, and legs away from the floor. As you exhale, bend your knees, and lift your feet off the floor. As you inhale, lift your legs, and bend them at the knees. Here, you lift your left leg and move it perpendicular to the floor. As you inhale, lift your bent knees towards the ceiling and straighten them. Lift your left leg and move it perpendicular to the floor. Exhale, and rotate your torso to the right. Stretch your right arm outward, and bend your torso to the right. Exhale, and bring your feet down to the floor. Come down to the floor on your hands and knees. As you exhale, raise your knees from the floor. Bend your knees to the floor, and return to the initial position.