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10 minute fat-burning yoga workout

Downward-facing dog splits and head-to-knee sequence

Benefits: Warms your body and stretches the hamstrings, ankles and calves. Strengthens your arms, legs, bottom and shoulders.

woman demonstrating downward dog with splits and head to knee sequencewoman demonstrating downward dog with splits and head to knee sequencewoman demonstrating downward dog with splits and head to knee sequence

  1. Kneel on all fours, your legs hip-width apart, hands under your shoulders and your fingers fanning out.
  2. Exhale and curl your toes under, straighten your arms to lift your upper body and extend your legs to lift your hips up.
  3. Draw your shoulder blades back and relax your head.
  4. Draw in your abdominals, engage up your thigh muscles and stretch your heels back.
  5. Straighten your legs, Point your tailbone to the ceiling. (A) (Beginners or those with tight hamstrings, keep a slight bend in your legs).
  6. Press your heels towards the floor. Focus on lengthening your legs and lifting your tailbone.
  7. Now inhale and bring your right leg straight up behind you, pointing the toe. (B)
  8. Exhale and bend your right knee, bringing it forwards under your body.
  9. Bring your head down to meet your knee, as if you’re going to give it a kiss! Inhale as you stretch your back leg out. (C)
  10. Repeat five to 10 times on each side.
  11. Rest for a couple of breaths, then repeat.

Tip: Make sure you don’t strain your neck. The point is to create heat in your body and this will happen whether your head touches your knee or not. Go only as far as feels good.

Dynamic boat pose

Benefits: Deeply tones your tummy muscles and spine, warms your body and gets your heart rate up.

woman demonstrating dynamic boat pose in fat burning yoga workoutwoman demonstrating dynamic boat pose in fat burning yoga workout

  1. Sit on the floor with your legs out straight in front of you.
  2. Inhale and lift your feet off the floor a few inches. Hold the backs of your thighs.
  3. Engage your core and move your torso diagonally back so you balance on your tailbone. This is stage one.
  4. (Absolute beginners: practise this by taking five breaths here).
  5. Now, lift your feet and keep your knees bent so your shins are parallel to the floor at a 90° angle. Continue to balance on your tailbone. (A)
  6. On the next exhale, lower your torso back until you’re about 10cm from the floor, and straighten your legs out. (B)
  7. Move back up to A. Repeat this in-out movement 10 times (in and out equals one time).

woman demonstrating dynamic boat pose in fat burning yoga workout

Intermediate:

  • When you feel comfortable with the above, take your arms from your thighs and straighten them out parallel to the floor.
  • Now straighten your legs out in front of you so your torso and legs are at a 45° angle from the floor, toes gently pointing up, your feet relaxed and tummy engaged.
  • If you feel strong and supple, take your arms away from your thighs and stretch them out parallel to the floor, palms facing each other. (C)
  • On an exhalation, lower your torso back until you’re about 10cm from the floor and straighten your legs out. Move back to C.
  • Repeat this in-out movement 10 times (in and out equals one time).

Tip: To balance on your tailbone, squeeze your abdominal muscles for support, keep your chest lifted and open, shoulders back and relaxed, and lower back lifted.

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Yoga

12 Yoga Poses For Back Pain To Find Some Relief

Cat and Cow Pose (Chakravakasana)

 

 

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  • Instructions

Start on all fours with knees under hips and wrists under shoulders. As you inhale, drop your belly to the floor, allowing your lower back to arch deeply and your shoulder blades to slide down your back. Exhale and lower the tailbone, rounding the lower, middle, and upper back before finally lowering your head. Breathe deeply and slowly, and use all your breath to move. Try starting with five reps, and adding more if that feels good.

  • Benefits

The cat-Cow pose increases flexibility in the neck, shoulders, and spine. This move also stretches your hips, back, abdomen, and chest muscles. Strengthen your spine. During this stretch, activate your tailbone and relieve tension in your neck and upper back.

Downwards dog yoga (Adho Mukha Svanasana)

 

 

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  • Instructions

Step closer to the ball of your foot and lift your hips, then release your heels toward the mat. It is perfect for helping to ease the pain in your back after a long day at the office.

  • Benefits

The downward dog activates muscles throughout your body, particularly in the back body, including, heels, calves, hamstrings, glutes, hips, and lower back.

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Yoga

5 yoga postures which are great for teenage girls

Puberty can be tough. Your body is suddenly changing, and your mind needs time to cope up with the new things. It can get overwhelming. Having someone to share your thoughts and doubts with, someone to confide in, a friend, parent, or sibling can be beneficial. And if you are not comfortable sharing your feelings, join a yoga class to release all the bottled up unwanted emotions and thoughts.

Yoga is a great tool not just to develop good posture and flexibility but also for empowering young girls to keep self-doubt and low self-esteem at an arm’s length. Let’s take a look at the benefits of yoga and some of the yoga postures that are immensely helpful for teenage girls.

Benefits of yoga for teenage girls

1. Reduce anxiety

2. Improve focus and concentration

3. Boost self-image

4. Build up confidence and will-power

5. Develop self-discipline

6. Physical fitness and flexibility

7. Develop a positive attitude and enthusiasm

Best yoga postures for teenage girls

Adho Mukha Shvanasana (Downward Facing Dog)

Teenage girls are really conscious about their bodies. We do not realize it but often to hide our feelings and safeguard ourselves from the outside critical world we start rounding the shoulders. It’s as if instinctively we are closing the heart to protect it from getting hurt. Downward dog helps opens the shoulders and develop a straight and long spine. By correcting the posture, it also improves breathing. So you are more comfortable and confident with yourself. This posture really helps to clear the mind and bring it to a calm state. Hold each yoga position for a few breaths initially (5-6 breaths) and gradually increase the time to 2-3 minutes. Once you come out of the posture, relax in balasana to feel the calming effect of this posture on your mind.

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