Transform Your Body with These fat burning yoga workouts!
It’s time to prepare for our practice as we begin in the mountain pose, Tadasana. Stand tall with your feet together, connecting the big toes. Roll your shoulders in a circular motion and then lower them down, allowing your arms to stretch alongside your torso. Reach the top of your head upwards and extend your fingers downwards. Take a deep breath in and exhale deeply, feeling grounded.
Inhale once more and exhale as you find stability within this posture. Now, let’s transition into Tabletop pose for further stretching.
From a neutral tabletop position – hands under shoulders, knees under hips – lengthen your spine from the tailbone to the crown of your head. Take another deep breath in and out while maintaining this elongated torso stretch.
By consciously breathing throughout these movements, you can cultivate a sense of calm and focus within yourself as you prepare for physical practice ahead.
Start by standing in Tadasana (Mountain Pose) with your feet separated at hip-width and your arms resting at your sides. Inhale and raise your arms overhead, exhaling as you folds forward into Uttanasana (Forward Fold). Inhale to lift your torso halfway, creating a flat back, then exhale as you step or jump back to Plank Pose.
Lower your knees to the floor beneath your hips, placing your palms under your shoulders with the tops of your feet pressed to the floor. Inhale and bring your right leg out to the side, feeling a gentle stretch in your inner right thigh. As you exhale, return to the tabletop pose.
Repeat this movement on the left side, inhaling as you bring your left leg out to the side and feeling the stretch in your inner left thigh. Take a few breaths here to deepen the stretch before returning to tabletop pose with an exhale.
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Continue moving through these sequences fluidly, synchronizing the breath with each movement. This flow can help improve flexibility in the inner thighs and create a sense of balance and grounding in both body and mind.
While in tabletop position, inhale deeply and feel the stretch in your inner left thigh as you exhale into child’s pose. Take a deep breath to relax your entire body, including the neck, shoulders, and arms. Exhale while maintaining the tabletop position with a straight back. Inhale and lift your gaze and right hand upward to expand your rib cage. Continue to breathe deeply as you return to tabletop.
To deepen the stretch, focus on maintaining Tadasana (mountain pose). This sequence will help release tension and increase flexibility in the torso. Transitioning between these poses with mindful breathing will promote relaxation and improve overall body awareness.
Place your palm on the mat and go back to the tabletop pose. Breathe in, lift your left hand and look up. Inhale deeply to widen your chest cavity. Return your palm to the mat and go back to the tabletop pose as you inhale. Keep your knees lifted in the tabletop position and breathe in and out.
Return to the tabletop pose as you breathe in. Sit with your legs crossed in an easy pose and twist your body to the left. Glance behind your left shoulder while breathing out, then come back to the initial position while exhaling.
Twist your body to the right and look over your right shoulder as you exhale. As you take a breath in, move back to the initial position. Lean your torso to the left and breathe evenly, stretching the muscles along your side as you breathe in. As you take a breath in, move back to the initial position.
Lean your torso to the right and breathe evenly, stretching the muscles along your side as you breathe in. Return to the starting position. Stretch your shoulders downward and relax your neck.
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Sit with your hands on your knees. Breathe in and come to a tabletop position. Breathe out and move into a downward dog. Breathe out again and fold forward. Breathe in and raise your arms up to the sky. Breathe out and fold forward.
Breathe in and look up halfway. Breathe out and stretch your left foot back into a low lunge. Breathe out and step back into a high plank. Breathe out and lower down into a chaturanga. Breathe in and move into an upward dog.
Breathe out and return to a downward dog. Breathe in and step forward into a low lunge with your right foot. Breathe out and fold forward. Breathe out again and raise your arms up to the sky. Breathe in and fold forward.
Breathe in and look up halfway. Breathe out and step back into a low lunge with your right foot. Breathe out and step back into a high plank.
Breathe out and lower down into a chaturanga.
Breathe in and move into an upward dog. Breathe out and return to a downward dog.
Breathe in and step forward into a low lunge with your left foot. Breathe out and fold forward. Breathe out again and raise your arms up to the sky.
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Breathe while balancing in Eagle pose. Spread your arms in Mountain pose. Return your right foot to the mat and lower your arms.
Breathe while balancing in Eagle pose. Spread your arms and return your left foot to the mat. Lower your arms.
Center your weight and breathe in while raising your arms in Mountain pose. Raise both arms above your head.
Fold forward as you exhale. Step back with your right foot into a low lunge. Sit down deeply, keeping a right angle with your front knee.
Inhale and straighten your left leg, raising your right leg upward. Point your right foot upward and reach downward with the crown of your head.
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In Warrior 1 pose, inhale and look up, then exhale and place your right foot far back on the mat. Clasp your hands together and raise your arms above your head, facing forward.
Your pelvis should face the same direction as your front knee, and your back foot should be at a 45-degree angle. Keep your knee bent and place your left hand on the inside of your foot. Extend your right hand upward and open your chest, looking upward.
Inhale and reach out with your right hand, then exhale and place your left palm to the outside of your foot while continuing to extend your right arm upward.
Breathe in and reach with your right hand, stretching your entire right side from fingers to toes, and direct your gaze upward.
In Reverse Warrior, return your torso to an upright position, extend your left arm upward, and gently bend your upper body backward, looking upward.
In Warrior Two pose, inhale and return your body to an upright position, then twist your body around. Keep your legs in line with your chest and bend your knee in a low lunge. Place your hands on the floor on either side of your left leg, then stretch your right heel back and lean forward.
Sit down as deeply as you can, then fold forward and place your right foot next to your hands. Lower your body down in a low lunge, and stretch your left foot far back. Finally, stretch your left heel back and lean forward in standing splits.
Straighten your right knee and slowly lift your left leg up, pointing your toes. Reach downward with the top of your head. Inhale and look up, then exhale and place your left foot far back on the mat. Raise your hands above your head and inhale, facing forward. Your pelvis should face the same direction as your front knee. Keep your knee bent and place your right hand on the inside of your foot. Extend your left hand upward and open your chest, looking upward.
Inhale and reach out with your left hand, then place your right hand to the outside of your foot. Continue to extend your left hand upward as you breathe in and stretch your entire left side. Look upward.
Return your torso to an upright position and extend your right arm upward, gently bending your upper body backward. Look upward. Inhale and return your body to an upright position.
Stand up straight and twist your body so that the back of your legs are in line with your chest and pelvis. Bend your knee and place your hands on the floor on either side of your right leg.
Stretch your left heel back and your head forward. Then, place your left foot up to your hands and lower your body down, bending over and pressing your stomach to your hips with your forehead facing your knees. Look upward and step back with your right foot, stretching your right heel.
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Bend your knees and lower your forearms to the floor next to your left leg. Keep your leg straight and place your palms on the mat. Step back and stretch your heels back then lower your forearms to the floor. Keep your leg straight and place your palms on both sides of your feet. Stretch your heels back and bend over, pressing your stomach to your hips. Grasp your elbows with your hands.
Wiggle your feet to the right and left, relaxing your lower back. Exhale and fold forward, lowering your hands to the floor on each side of your feet.
Bend over and press your stomach to your hips, with your forehead facing your knees. Inhale and spread your feet in line with your hips, then bend your knees and place your palms beneath your feet.
Inhale, lift up your head, and stretch your back, pressing your ribs against your thighs. Finally, inhale and lift your gaze in the Mountain pose.
Stand up straight and slowly lower your arms. Breathe in and center your weight, then breathe out as you move into downward dog.
Place your hands on the ground and move both feet back. Push down with your hands and move your buttocks upward.
Breathe slowly and straighten your knees, trying to lower your heels to the floor. Shift your body weight over your arms in a smooth motion while holding your abs and buttocks tight. Don’t arch your lower back.
Lower your forearms to the floor and stretch your heels back. Look at the floor and breathe in while in high plank position.
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Place your hands on the mat and stretch your heels back while looking at the floor. Tighten your abs and buttocks and avoid arching your lower back. As you exhale, bend your elbows and lower your body down parallel to the floor in Chaturanga.
Inhale and draw your shoulder blades back in Cobra pose, then exhale and push your hands to lift your buttocks upward in Downward Dog. Breathe slowly and straighten your knees, trying to lower your heels to the floor.
Inhale in High Plank, shift your body weight over your arms, and hold your abs and buttocks tight. Exhale and lower yourself onto your stomach, then breathe calmly in Half Bridge, bending your knees and raising your pelvis.
Breathe slowly and straighten your knees while trying to lower your heels to the floor. Shift your body weight over your arms in a smooth motion while holding your abs and buttocks tight. Don’t arch your lower back.
Hold the position and then bend your elbows to lower your body down parallel to the floor. Look upwards and then exhale while rolling over on your toes and pushing off the floor with your hands. Breathe slowly and straighten your knees while trying to lower your heels to the floor in the downward dog position.
Lower your knees to the floor beneath your hips and place your palms under your shoulders with the tops of your feet pressing to the floor. Take a breath and then exhale while moving into the half headstand position.
Finally, lay down one vertebrae at a time until you are lying flat on the floor in the shavasana pose.