7 Days to Healthier Weight Loss With Yoga Exercise Module

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7 Day Exercise Module

A Health and Fitness Program Presented by Yoga Asanas For Weight Loss & Kismet Group, LLC

Please check with your health care professional before starting any exercise, yoga or diet program. The information provided herein is intended to be used under professional instruction and guidance. The information provided is not meant to replace or act as a substitute for professional medical advice It is not a substitute for medical care and attention. Pleaseuse common sense when undertaking physical exercise. You should not feel pain when doing any of the exercises provided in this program. If you do, immediately stop and seek medical assistance. Yoga Asanas for Weight Loss and Kismet Group,

LLC are not responsible for the consequences of the exercises or programs. The same applies to all the other material provided here, it is provided AS-IS with no warranties or guarantees. We are not responsible for, and will not compensate

in any way for, any loss or damage related directly or indirectly to the information on this site or with this program.


The exercise module has been created to expose you to basic yoga poses that will help build muscle mass, burn calories and help you lose weight. The yoga asanas consist of an initial 15 minute warm-up routine that contain several easy asanas (poses) to perform. This will help warm your body up so you do not get injured. It will also allow you to practice how to breathe properly, a key element in doing a yoga asana correctly. You will also learn three separate more intense yoga asanas, each to be performed for 5 minutes. At the end of the 7 Days to Healthier Weight Loss with Yoga program you will have a 30 minute yoga asanas for weight loss workout you can perform and build on. Here is the schedule you will follow:

Day Program Daily Exercise

1 • Breathing exercise• 15 minute yoga warm-up routine

15 minutes

2 • Breathing and Meditation Exercise• 20 minute walk

20 minutes

3 • Breathing exercise• 15 minute yoga warm-up routine• Yoga Asana #1 – Cobra Pose

20 minutes


20 minutes

5 • Breathing exercise• 15 minute yoga warm-up routine• Yoga Asana #1 – Cobra Pose• Yoga Asana #2 – Bridge Pose

25 minutes


20 minutes

7 • Breathing exercise• 15 minute yoga warm-up routine• Yoga Asana #1 - Cobra Pose• Yoga Asana #2 – Bridge Pose• Yoga Asana #3 – Downward Dog Pose

30 minutes

Yoga Asana Exercise Module

Introduction & Schedule

1



Breathing & Meditation

How to Breathe CorrectlyBreathing correctly is one of the most important aspects to performing yoga. If you are not familiar with eastern breathing practices or martial arts, it is essential to learning breathing technique. Correct breathing generates physical power that can be channeled into each asana (pose), oxygenates the blood flow and calms the body. It is a very active process. In western society people generally breathe into the top of their lung area. Eastern breathing technique is the opposite. You focus on “filling up” the lung capacity from the top of the abdomen and bottom of the lungs and let the air fill your lungs from bottom to top.

An easy way to describe the process is to think of your lungs as a glass and the air you are breathing in as milk. As you inhale, focus on drawing your breath at your stomach and visualize the air filling into your lung cavity from the bottom to the top, like milk filling up a glass. It takes some getting used to but during the yoga asana (pose) you will focus on your breathing as much as the actual pose. It helps the calorie burning process and keeps you focused on the exercise.

You can also place your hands directly on or slightly underneath your ribcage so as to feel the breath fill up from the bottom of the lungs up to the top.

Basic Breathing Technique

1. Start by standing with your feet shoulder width apart and relax the body.2. As you start to inhale focus your breath into the top of your abdomen and lower lungs as

you draw air into the bottom of the lungs. You will count to 6 (in your mind, not out loud) as fill the lungs upward with air.

3. Hold the air in your lungs for up to a count of 6.4. Exhale the air by pressing your abdomen down and letting the air release from the top of

your lung area to the bottom. Do this over a count of 6.5. Relax and breathe normally for 10-15 seconds before starting your next “active breath”

(steps 1-4).

MeditationYou will be using this technique as part of an active meditation sequence which will be described later in the program.

2



Day 1

Today you will practice the Basic Breathing Technique. You will also learn a simple, 15 minute yoga warm-up exercise routine. These components will be the building blocks for the entire 7 Days to Healthier Weight Loss with Yoga program.

Are you ready? Let’s get started!

Exercise Description Time

Basic Breathing

Full Body

Follow the instructions on page 2. Clear your mind and relax. Follow the sequence for a complete inhalation, hold and exhalation. Pause for 10 seconds between each active breath. You should be able to do 4 active breathing techniques in 2 minutes.

2 mins

Bicycle

Abs

Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

2 mins

Single LegRotation

Legs, Abs

Lie flat on your back and raise your right leg up to about 45 degrees. Point your feet and toes away from you.Perform 2-10 rotations of your leg in one direction .Without resting rotate the same leg in the other direction (counter-clockwise). Attempt as many individual rotations as you can in 1 minute but rest if your leg starts to strain. After one minute repeat the process with the left leg.

1 minper leg

Sit with your legs stretched forward in front of you for a one minute rest period before proceeding to the second half of the warm-up routine. Seated position,

performing basic breathing technique.

Yoga Warm-Up Routine

On Days 1, 2 & 3 drink at least four (4) 8 oz glasses of water spaced throughout each day.

3



Day 1 - Continued

Exercise Description Time

Cat/Cow

Shoulders, Lats

Get onto your hands and knees, placing your hands shoulder width apart and knees hip distance apart. (Cow) Inhale as you arch your back by pushing your stomach down and bringing your head up. Hold the pose for 5 seconds. Open your eyes and look upward. (Cat) Start exhaling and arch your back up by pushing your stomach up and bringing your head down. Hold the pose for 5 seconds. Do 10 sets total in 2 minutes.

2 mins

TorsoTwist

Spine

Sit up with your legs crossed. Hold your shoulders with your fingers in front and thumb in back. Your elbows should be parallel to the ground and shoulder level. Inhale as you twist to the left, exhale as you twist to right. Your head moves with your torso. Hold for the complete breathe and then move to the other side for 1 set. Perform 5 complete sets total.

2 mins

Neck Roll

Traps

Sit up with your legs crossed. Relax your shoulders. Drop your chin to your chest and roll your neck leading with your chin up to your right shoulder and then roll back to the left shoulder on a downward path. Do this back and forth for 30 seconds. Stop and tilt your head to the back of your neck. Roll your neck to both sides as you stare at the ceiling. Do this for 30 seconds. Repeat the entire cycle again for 1 more minute.

2 mins

Forward Bend

Hamstrings

Sit with both legs extended straight in front of you. Your legs should be parallel with the feet pointing straight up. Reach forward with your hands and hold onto your legs as low as possible without bending the knees. If you can hold your toesdo so. If you can’t then arch your legs slightly back towards you while holding your shins or knees so you can stretch the calves. As you reach towards your feet, bend your body from the waist keeping the back straight. Try to bring the forehead to the knees. If you can’t just work towards that as a goal. Hold the position for 2 minutes. If your muscles start to “loosen” and you can lean further forward, then do until you can flatten your legs and reach your toes.

2 mins

Yoga Warm-Up Routine

4


Day 2 – Breathe, Walk & Meditate

Breathe Away CaloriesToday’s sequence will seem passive, but it is really designed to help you increase your breathing power. You will continue to build up the strength of your internal core (midsection of the body) through focused breathing including your abdominal muscles and lungs. As you master this process you will focus your breathing into each of the asanas being practiced, whether those are done in the warm up routines, the major asanas we teach in this introduction program, or more advanced asanas you are exposed to over time.

The purpose serves a direct fat burning purpose. When you are in a pose and focus your breathing into your body the muscles being worked allow you to deepen the pose over time. That has the effect of building muscle, which in turn burns calories.

Today’s exercise takes 30 minutes and you will do the following:

Part 1: Breathing – 5 MinutesFollow the Basic Breathing Technique described on page 2, following the warm-up routine on page 3. Do one set which will take 2 minutes and then rest, by breathing normally, for one minute. Repeat a second set. This breathing exercise should be very “active”, you should audibly hear your breath inhaling and exhaling.

Part 2: Walk - 20 Minutes Wear comfortable walking shoes and talk a walk outdoors that lasts 20 minutes. The walk serves the following purposes. 1) It gets your body moving as you may be slightly sore from the previous days exercises and light physical activity will help relieve soreness. 2) Try to practice keeping your mind calm and not thinking about anything in particular. The concept is called “moving meditation” and is a martial arts fighting principle that has tremendous value in yoga. When doing a pose the more your mind focuses on the task at hand and doesn’t wander, the more progress you will make in the exercise.

Part 3: Meditation – 5 MinutesReturn to a quiet area after your walk and sit down in a cross legged position or stand up right. Close your eyes and relax your body. This time you will follow the Basic Breathing Technique but will do it less actively. Breathe into your abdomen and fill your lungs from bottom to top. Don’t count, however, just breathe in and out slowly and try not to let your mind focus on anything.


5



Day 3 – Warm-Up & Yoga Asana #1

Today we are going to build upon the active pose process and we will introduce the first major weight loss asana for your to practice. You will start the routine performing the Yoga Warm-Up Routine presented on Day 1 (shown on pages 3 and 4).

The warm-up routine takes 15 minutes. From there you will move into practicing the first asana, which will last 5 minutes for a total of 20 minutes of exercise today.

Yoga Asana for Weight Loss #1 – Cobra Pose

Muscle Groups Exercised: Arms, Shoulders & Back

This is one of the most well known asanas and is practiced across several major yoga styles. When practiced correctly overtime with the Basic Breathing technique, you will build and tone these areas causing the addition of lean muscle mass, a major calorie burner. It is also excellent for strengthening your back and spine.

1. Lie flat on the floor, stomach down and with your feet extended.2. Place your hands near your shoulders and then raise your upper body and torso up off

the ground. Your upper thighs should remain on the floor. Your back should arch up.3. As you arch your back up, look upwards as well, picking a point on the ceiling above and

slightly in front of your head. Gently, stretch your neck as you look up.4. Press your hands into the floor gently. You should feel soft tension in your triceps and

shoulders. 5. As you do this you want to simultaneously take a breath in by using the Basic Breathing

Technique. 6. Hold the pose for the entire breathing cycle, which should be about 10-12 seconds.7. Gently bring yourself down to your stomach and turn your head to one side as you lay on

the floor. You will breathe out the last 6 seconds of the breathing cycle as you come down.

8. You can rest for 5-20 seconds and then repeat the process.9. As this is your first day attempt to perform the exercise 5 to 10 times based on your

physical condition. As you get stronger, you will do less reps but hold for a longer period of time (up to 5 minutes per individual repetition).

(See an example of the Cobra pose in the Appendix on Page 11)

6



Day 4 – Breathing, Mediation & Walk

The Half Way Point – You Are Doing Great!Assuming you are feeling good, please proceed and do the light exercise workout below which is an exact repeat of Day 2. However, the full body breathing you have been practicing for the past three days may start to have an impact on your internal muscles, notably around the abdomen. If you are feeling slight soreness, that is normal. Feel free to do some, any or none of the three part exercise below, but if you need to take a day off, do so.




Part 3: Meditation – 5 MinutesReturn to a quiet area after your walk and sit down in a cross legged position or stand up right. Close your eyes and relax your body. This time you will follow the Basic Breathing Technique but will do it less actively. Breathe into your abdomen and fill your lungs from bottom to top. Don’t count, however, just breathe in and out slowly and try not let your mind focus on anything.

On Days 4, 5, 6 & 7 drink at least six (6) 8 oz glasses of water spaced throughout each day.

7



Day 5 - Warm-Up & Yoga Asana #2

Coming off our lighter day of exercise we are going to add our second major weight loss asana to the routine. You will start the routine performing the Yoga Warm-Up Routine presented on Day 1 and shown on pages 3 and 4, which lasts 15 minutes. You will then practice Yoga Asana #1 (Cobra Pose) for 5 minutes.

From there you will move into practicing the second asana, which will last 5 minutes for a total of 25 minutes of exercise today.

Yoga Asana for Weight Loss #2 – Bridge Pose

Muscle Groups Exercised: Arms, Shoulders, Back, Thighs and Hips.

This is one of the most well known asanas and is practiced across several major yoga styles. When practiced correctly and overtime with the Basic Breathing Technique, you will build and tone these areas, which causes the addition of lean muscle mass, a major calorie burner. It is also excellent for strengthening your back and spine.

1. To get into position lie on your back.2. Bend your knees and bring the soles of the feet so they are parallel close to the buttocks.3. Lift up your hips towards the ceiling.4. Interlace the fingers behind your back and straighten the arms. You want to pressing them

down into the mat.5. Roll one shoulder under and then the other. When in position lift the hips higher.6. Draw your chest toward your chin (do not move your chin toward your chest.)7. Ensure that your feet stay in a parallel position. Stay in position for the complete breath.8. Carefully release your hands and bring the upper, middle, and then lower back down.9. You can rest for 5-20 seconds and then repeat the process.10. As this is a strenuous exercise you should perform this exercise 3-5 times based on your

physical condition. As you get stronger, you will hold for a longer period of time (up to 2 minutes per individual repetition).

(See an example of the Bridge pose in the Appendix on Page 11)

8


Day 6 – Breathing, Mediation & Walk

You Are Almost There – Keep It Going!If you have followed along for the past 5 days, you are doing well. Hopefully you are learning about your body, how it feels in it’s current state, and what you can do to feel even better. If you are a little sore, that’s OK, you’re making progress. Just don’t over do it.

By now, you should start to see how a yoga routine can put you on a path to losing weight. Off days, like today where no poses are done, serve an important role in weight loss. You are still be active and you are showing yourself and your body that you have what it takes to sustain physical activity over a long term time frame. And that is they key to successful, long term weight loss and weight management.




Part 3: Meditation – 5 MinutesReturn to a quiet area after your walk and sit down in a cross legged position or stand up right. Close your eyes and relax your body. This time you will follow the Basic Breathing Technique but will do it less actively. Breathe into your abdomen and fill your lungs from bottom to top. Don’t count, however, just breathe in and out slowly and try not let your mind focus on anything.


9



Day 7 - Warm-Up & Yoga Asana #3

Today is the last day of the 7 Days to Healthier Weight Loss with Yoga. If you made it to this day - Congratulations! A great achievement and hopefully you are beginning to see the possibilities of yoga as a long term weight loss solution. In today’s third and final major weight loss asana to the routine. You will start the routine performing the Yoga Warm-Up Routine presented on Day 1 and shown on pages 3 and 4, which lasts 15 minutes. You will then practice Yoga Asana #1 (Cobra Pose) for 5 minutes and Yoga Asana #2 (Camel Pose) for 5 minutes.

From there you will move into practicing the third asana, which will last 5 minutes for a total of 30 minutes of exercise today.

Yoga Asana for Weight Loss #3 – Downward Dog Pose

Muscle Groups Exercised: Arms, Shoulders, Back Hamstrings, Thighs & Hips

This classic pose is an “all over” body workout and builds core strength along with muscle mass. You lean forward keeping your feet together and place your hands on the floor in front of you with your hips and pelvis forming an inverted “V” shape.

1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis. Against this resistance, lift the sitting bones and buttocks toward the ceiling.

3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but do not lock them. Focus on firming the outer thighs.

4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back and keep the head between the upper arms; don't let your head just hang.

5. This is a very difficult and active pose so breathing will be difficult. Never the less, attempt the Basic Breathing Technique for the full count which should take about 20 seconds. If you need to break the pose, do so, get your composure, and then go back into it. Ideally you should do 5-8 repetitions your first time. In the future you should hold a single pose for 2-3 minutes.

(See an example of the Downward Dog pose in the Appendix on Page 11)

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Appendix – Example Poses

Co

bra

Po

se

Bri

dg

e P

os

e

Do

wn

ward

Do

g P

ose

Yoga Asana #1

Yoga Asana #3

11

Yoga Asana #2

Documents

7 Days to Healthier Weight Loss With Yoga Exercise Module