WEIGHT LOSS

HELLOOO...CIAO.. NAMASKAAR and I am backkk after a very very long break. 

Not that I have a lot of followers but the ones that are, I must apologize for my sudden departure and unexpected arrival or vice versa 😂😉 I have had a break from college, hence the delay. And now exams are closing in so there might be a few more breaks but not as long as this one.

This post is WEEEIIGHHHTTT LOOSSSSS. Well being Skinny is not the motive for these exercises. It is to just be fit and to avoid problems with obesity and well it is for fitness freaks as well. This series mainly reduces ARM FAT AND THIGH FAT . 

So its time to lose that extra bit of fat !!! 👍👌

The following series works on 400 muscles, strength, stamina and balance.

Here we goooo!!!!


1. ELBOW PLANK CHATURANGAASAN
  INHALE AND EXHALE.  Well the woman in the following picture is my sister. I have not grown any extra hair on my head. 😂 5 TO 10 counts

2. KNEE TO ELBOW
   INHALE when bringing leg to elbow and exhale on return.

3. LEG LIFTING
   INHALE on lifting and EXHALE down.

4. HAND PLANK 
    INHALE AND EXHALE.

5. KNEE TO ELBOW
    INHALE when bringing leg to elbow and EXHALE back.

6. CROSS KNEE OR SCISSORS

7. KNEE TO ELBOW EXTERNAL

8. ELBOW SIDE UP
   ON INHALATION.

   Note: Follow the image from the next step without raising the leg up. Position the body sideways        (on inhalation) as the image suggests.

9. ELBOW SIDE UP AND LEG UP.

10. HAND SIDE UP.
      Follow step 8,9 but remember to do a side hand plank instead of an elbow side plank.

11. HAND SIDE UP AND LEG UP.
      Follow step 9 and remember to do a side hand plank with arm and leg raised as suggested in the  
      image under step 9.

12. HAND PLANK-LEG LIFTING

13. CHILDS POSE.
    Do these in between exercises to relax your back.

Follow me on instagram and check out the video for the above series: manas.trayoga 

See you soooonnnn!! 

   

NECK PAIN

NECK PAIN NOT RADIATING TO THE SHOULDER

1. URDHVA MUKHA (head up ) SKANDHA CHAALANA

  INHALE raise shoulders and head up, and on EXHALATION drop shoulders down. × 9

2. SIDE PULLING

INHALE raise hands and on EXHALATION swing to the right.

Same to the left, just bring the hands down slightly and swing directly to the left from the right.

3. URDHVA CHAALANA

INHALE raise hands up and on deep EXHALATION swing down.

4. DVI BAAHU URDHVA CHAALANA

INHALE raise hands and on EXHALATION go down and hands go up.

5. URDHVA BAAHU SKARA SKANDHA STHITHI

INHALE keep palms on the shoulder blades at the back

INHALE and move hand slowly upward→ sideward → EXHALE → backward

EXHALATION hold palms at the back, if u cannot it does not matter, you will be able to with practice. ✌

Doing each exercise 9 times will reallyy help. 

The video is on instagram 👇
https://www.instagram.com/p/BT0ClIGFyr-/

NECK AND SHOULDER PAIN

NECK PAIN RADIATING TO SHOULDER

    2550 YEARS AGO BUDDHA SAID

         SABBA LOKO PAKAMPITHO

        SABBA LOKA PAJJALITHO 

WHICH MEANS

EVERYTHING VIBRATES

EVERYTHING IS ENERGY.

A CENTURY AGO EINSTEIN SAID

EVERYTHING VIBRATES.

EVERYTHING IS ENERGY, THAT IS ALL THERE IS TO IT.

     

     This sequence concentrates on neck pain radiating out onto the shoulder. The smallest of things can complicate a problem and the smallest of things can solve a problem. So the 1st small thing to solve this is sleep without a pillow and turn your head in the direction in which your neck hurts, the trunk remaining straight ( lie down in supine position and turn head towards the side which hurts.)

    This sequence is very easy and does not take much of your time either, and trust me the pain is relieved in about a week. Do each aasana 9 times, it is worth it. The breathing is the most important thing, because even the for smallest exercise the muscles require oxygen, or else the anaerobic process will lead to less energy and more lactic acid accumulation. 

1. SAMASTHITHI OR THADA AASAN

INHALE AND EXHALE.

2. URDHVA MUKHA (UP) BRAHMA MUDRA

ON INHALATION look up, and on EXHALATION back to the centre. Do not move your head up and down directly it will strain your neck more. UP TO CENTRE AND DOWN TO CENTRE. 

   And the view of a city at the back is because of me standing on a 'piece' of the terrace. 😂 But everyone do exercise in a safe space. ✌

3. ADHOMUKHA ( DOWN ) BRAHMA MUDRA

ON INHALATION down and on EXHALATION back to the centre. 

3. DAKSHINA MUKHA ( RIGHT ) BRAHMA MUDRA

Head to the centre first, on INHALATION turn head to the right, on EXHALATION back to the centre.

4. VAAMA MUKHA (LEFT) BRAHMA MUDRA

On INHALATION turn head to the left and on EXHALATION back to the centre. Do it slowly.

5. DAKSHINA (RIGHT) KANDHA KARNA SPARSHA

On INHALATION raise shoulder up then touch your ear to the shoulder and on EXHALATION back to the centre.

6. VAAMA ( LEFT) KANDHA KARNA SPARSHA

On INHALATION raise left shoulder up and touch your ear to your shoulder. On EXHALATION back to the centre.

7. DAKSHINA (RIGHT) KARNA KANDHA SPARSHA

On INHALATION bend your head to the right and then raise your shoulder to meet your ear. On EXHALATION back too the centre.

8. VAAMA (LEFT ) KARNA KANDHA SPARSHA

On INHALATION bend your neck to the left as much as you can and then raise your shoulder to meet your ear. On EXHALATION back to the centre.

9.  DAKSHINA CHUBUKHA KANDHA SPARSHA

On INHALATION turn your head to the right and touch chin to the shoulder, on EXHALATION back to centre.

10. VAAMA CHUBUKHA KANDHA SPARSHA

On INHALATION turn head to the left and touch chin to the shoulder, on EXHALATION back to the centre.

11. KANDHA PARIVRUTHA (ROTATION OF SHOULDERS )

On INHALATION rotate the shoulder and while coming back EXHALE. Do it clockwise and anticlockwise. You can do it one arm at a time or both simultaneously.

EXHALE almost at this point.

12. KANDHA URDHVA ADHO CHAALANA

On INHALATION raise both shoulders up and on EXHALATION drop them down.

DO EACH EXERCISE 9 TIMES. 
From this sequence the problem solving starts. ✌
The video is on INSTAGRAM  👇
https://www.instagram.com/p/BTvTHV1FI_T/

THANK YOUUU .. and the next one will be on NECK PAIN ONLY. 

CHANDHRA NAMASKAARA

MOON SALUTATION - CHANDHRA NAMASKAARA

   Acts on the parasympathetic system. For people suffering from hypertension, anxiety issues, work tensions and sleep deprivation or irregular sleep cycles( disturbed circadian rythm) please try this. Atleast doing 3 to 6 rounds of this will really help. 

  WARNING : This is not a substitute for your medication. And people with KNEE PROBLEMS, use a pillow or something softt underneath the knee in the 4th posture. ⚠

Do these exercises facing the WEST , preferably.

1. PRANAAMAASAN

INHALE AND EXHALE. Hands to the centre of the chest.

2. HASTA UTTANAASAN

INHALE. Stretch trunk upwards.

3. PADHA HASTAASAN

EXHALE. Bring your arms down along with the force of gravity, bend your kneess and let your arms swing freely by your side. This makes sure that your back does not hurt.

4. KASHERUKHA AASAN

INHALE. Also called PRARTHANAASAN. Take your leg back, and rest it on your knee, making sure that the thigh at the back is perpendicular the the floor.
Knee problems, then please use a pillow or avoid doing it.

5. MAARJAALA AASAN

EXHALE. This is the CAT POSTURE. Push hip upward, and waist downward, so that your back looks convex.

6. SHASHANKAASAN

HOLD BREATH. This will relax your back.

7. NIRALAMBASANA

INHALE. My favourite one, its like watching a movie. 👀😀

8. USHTRA AASAN

EXHALE. The CAMEL POSTURE, back looks concave. Push the waist upward.

9. KASHERUKHAASAN

INHALE. Use the opposite leg.

10. PADHA HASTAASAN

EXHALE.

11. HASTA UTTANAASAN

INHALE. Stretch trunk upwards.

12. PRANAAMAASAN

ON EXHALATION, bring palms to the centre of the chest.

After doing some strenuous activity, long day at work, or a workout doing this will completely relax your body. The video is on INSTAGRAM 👇
https://www.instagram.com/p/BTgl8nNl6Q1/