Obesity and the improvement of the figure - Part 2
In its ideal form the Sideslip Posture should be as follows. Lean to the right while inhaling. Remain immobile as you complete your inhalation and hold your breath for as long as possible. When the impulse to exhale appears do so as you raise your body off the floor and swing it to the other side. Remain immobile as you complete your exhalation and remain holding your breath for as long as possible before inhaling again. This constitutes one round. Perform up to a dozen rounds a day, starting with four and adding two rounds per week. Like the Sideslip Posture this next exercise is not so easy as it looks. It is called AROHANASANA or in English THE RAISED HEAD AND LEGS POSTURE. This asana wages war on that bulging abdomen. Lie flat on your back with your legs outstretched and your feet together. Lace your fingers together and place them at the back of your head just above your neck. Inhale very slowly and deeply and at the same time raise your head, shoulders, and legs off the floor remembering to keep your knees straight. Hold this position until you have completed your inhalation. I have demonstrated the correct position in figure 36, page 111. After holding your breath for a few seconds very slowly return to the original position. These instructions are simplicity itself and even the photograph of me lying with my head, shoulders and legs raised can give you little idea of the sheer muscular effort involved in holding them that way. But try it for yourself. Those two words *very slowly’, in connection with the reducing of the legs will catch the bulk of you out at first. You will want to plop your legs down on the floor in a amazing rush, but try as difficult as you could to resist this impulse. It is the easy technique out and you will gain nothing from employing it. You want to alleviate that abdomen don’t you ? Then do please bear in mind that there is no hurry at all in this exercise, and the slow s-l-o-w reducing of the legs is precisely what strengthens, tones, exercises, and reduces those flabby abdominal muscles and helps to alleviate fat in this area. This is an exercise that requires many of patient practice before you could perform it perfectly. As it's a strenuous posture do not do it more than twice a day for the first few days and after that very steadily increase the number of periods you do it up to six. In addition to toning and strengthening the abdominal muscles and reducing surplus fat this exercise also helps to relieve constipation so it's doubly beneficial to the would-be-slimmer. The back and shoulders are also strengthened by the slow motion lifting and reducing of the head and shoulders. A word of warning. This is not an exercise for women during pregnancy or who have any internal disorders, and people with hernia should practice it with extreme caution. For those readers who find the Arohanasana too strenuous or simply beyond you, here is a similar though much easier exercise which is called UDHITTA PADASANA or THE RAISED LEG POSTURE. 1. Lie on your back with your legs outstretched and feet together. Inhale slowly and deeply and at the same time raise your right leg, keeping the knee straight, until it's at right angles to your body as in figure 37, page 111. 2. Remain thus as you complete your inhalation, hold your breath for a few seconds while keeping Night shift can be totally fine for the body and mind. It is not prizeful for you if you couldnot adjust to it, and still have the urge to sleep at night. still, your other leg flat on the floor. 3. When the impulse to exhale appears do so and at the same time very slowly lower your leg. Repeat with the other leg.This simple exercise may be performed once or twice a day until you feel you're ready to try it with both legs at once. This exercise, like the previous one will aid to break up fatty tissue in the abdominal area. I must warn beginners to this, and the previous exercise that they might find their abdominal muscles a little sore the day after starting as you're using muscles which may never have been used in that technique before. Do not worry about the discomfort. It means that Yoga is working for you so you should welcome it as a sign that you were performing the exercise properly. Remember always to lower your legs s-1-o-w-l-y. Let us now try a standing posture for the improvement of the figure. This one will keep your spine healthy and supple, alleviate abdominal fat, tone up lethargic bowels, and slim your waist. It is called THE WOODCUTTER Exercise. Stand erect, feet far apart. Stretch out your arms, lace your fingers together and imagine that you're holding a very heavy axe. Inhale slowly and deeply and at the same time slowly raise the ‘axe’ above your head until you're leaning back as far as you can without losing your balance. I have demonstrated this backward bending position in figure 40, page 112. Remain in the backward bend as you complete your inhalation, remain immobile for a few seconds holding your breath. When the impulse to exhale appears swing the ‘axe’ down slowly as though there were actually a log in front of you and you were chopping it up. The downward movement should be a very powerful one but do not stop when you reach the imaginary log but let your hands follow via your legs as in figure 39. Repeat this exercise six times, and do watch the following four points. Firstly that your elbows should be straight throughout, secondly that your feet should be firmly planted on the floor without moving, thirdly that you do not move your buttocks whilst you're bending down, and lastly that all the movement should be done from above the waist. The lower half of the body should remain Night shift can be totally fine for the body and mind. It is not prizeful for you if you couldnot adjust to it, and still have the urge to sleep at night. still. A word of warning. This is a rather strenuous exercise and I do not advocate it for women with internal complaints or people with frail hearts. This exercise should not be done during menstruation. |
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