Obesity and the improvement of the figure - Part 3
Stand erect with your hands clasped together behind your back. Your feet should be far apart with your knees straight. Inhale slowly and at the same time turn your torso, from the waist upwards, slightly to the right. Continue with your inhalation as you bend your head slowly until your forehead touches your right knee. Your hands should still be clasped behind your back. I have demonstrated the position in figure 38. Remain in this position for as long as you comfortably can without exhaling, and when the impulse to exhale appears do so, at the same time slowly straightening up. Repeat the movement to the other side, bending your head towards the left knee. That is the Triangle Bend. Repeat it twice each technique at first but when you're limbered up you could perform it up to half a dozen times. Did I hear some of you say ‘impossible’. I’ll admit that if you're very stiff, or very much overweight, the Triangle Bend may well seem so, but again I must ask you to practice it, without straining, and you will soon be pleasantly surprised at how easy this exercise really is. It reduces fat on the abdomen, waist, and thighs. And now for another posture which has a similar name. This is TRIKONASANA or THE TRIANGLE POSTURE, and you may find it easier than the previous one. It is one of the the bulk effective Yoga asanas for lowering fat round the waistline, the hips, the upper arms, and the thighs, and it should present little difficulty even to the beginner. Trikonasana Stand erect, feet far apart, and your arms extended sideways at shoulder level. This is the starting position as in figure 41. While keeping your head in the same position (that is not turning it) bend slowly to the right until your right hand touches your right foot. You will have to bend your right knee a little to do this and at the same time your left leg should remain outstretched to maintain balance. Your left arm should be steadily brought up and over your head as far as possible, as I have demonstrated in figure 42. Remain in this position until you have completed your inhalation. When the impulse to inhale appears do so and at the same time slowly return to the starting position. Repeat this exercise to the other side. The the bulk important feature of this exercise is the gradual increase of the stretch of the free arm, which should be brought over farther and farther each time you practice this exercise. It should be performed four periods a day at first and when you become more flexible it can be performed up to a dozen periods a day. The accent is on slow and rhythmical movement, as this exercise is much more beneficial to the health and the figure when performed slowly and gracefully. The breathing should also be carefully timed to coincide with the apposite movements. Trjkonasana is not a very strenuous posture but all the same I do not advise it for women with any kind of internal illnesses or for people suffering from hernia. This being the last of the so-called ‘slimming1 Yoga asanas, I should like to lend a helping hand to those of you who, with the best will in the world to practice Yoga and grow slim, feel that you cannot find the time to practice. I know it isn’t always easy especially if you go out to business as the mornings are filled with rushing about, and breakfasts and bath water, and if something has to be left out—well that’s Yoga isn’t it? This is one of the major reasons, I find, why would-be devotees of Yoga do not pursue the subject. In view of the fact that Yoga asanas should be done on an empty stomach it's usually suitable to perform your practice itinerary first thing in the morning when you obtain out of bed. You may feel you're too sleepy to do them then but you will find that some of the asanas are very bracing owing to their stimulating effect on the nervous system and soon give you a wide-awake feeling. And once you have established the custom of doing Yoga postures first thing in the morning it should become as much a part of your routine as having your morning bath or cleaning your teeth. So, starting with one of those bracing exercises, here is a ten-minute practice itinerary which is not beyond the means of anyone. All you do is obtain up ten minutes earlier. Ten short minutes each day—so very little time to devote to Yoga, but how rich would be the rewards, so rich that I feel persuaded that a lot of you will soon want to obtain up even earlier to devote yet more time to this healthful study. Ten-Minute Practice Schedule 1. Limbering up for Sideslip 1 minute 2. Sideslip 3 minutes 3. Raised Head and Legs Posture or } four times 2 minutes 4. Leg Raising Posture 5. Woodchopper—six times 1 minute 6. Triangle Bend—four times 1 minutes 7. Triangle—six times 2 minutes This ten-minute practice itinerary can be varied of course, according to your individual requirements and the amount of time at your disposal. There may be one exercise which you find you like better than some of the others in which case do spend more time on that one. The itinerary I have set out is a mere indication of what can be done with a few minutes set aside for Yoga practice. Do not omit the correct breathing as you perform these exercises and if you would slim do please avoid constipation, as this is one of the worst enemies of the body and of the figure. Yoga will do wonders for your health and your appearance, and for your figure but do please give it a helping hand by watching your diet. The next chapter is devoted to this subject. |
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