This is a complete body workout specifically designed to build heat and keep your heart rate up with a series of demanding standing poses, twists, and inversions held for long periods. And the breathing technique is —inhaling and exhaling fluidly and calmly through the nose which can improve your cardiovascular health as well.
Try this routine thrice a week.
How to perform:
Stand in Mountain pose with your back straight, legs and feet together, and arms to your sides
(A). Inhale as you raise your arms straight up overhead and bring your palms together
(B). Exhale as you extend from your hips to fold your torso forward and move your hands down to the floor
(C). Inhale, keep your hands down, but raise your head and chest slightly and gaze forward
(D). Exhale, and step back into Plank pose with your arms and legs straight, your hands on the floor beneath your shoulders, your core engaged, and your back straight
(E). Bend your elbows and lower toward the floor into a pushup position, keeping your elbows tucked close to your body [you can also skip this pose in this flow if uncomfortable]
(F). Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest into Upward-Facing Dog
(G). Exhale as you roll your toes back over and lift and press your hips back into Downward-Facing Dog
(H). Take five breaths in Downward-Facing Dog. Inhale and gaze forward as you lengthen back into your legs and bend your knees. Exhale as you step your feet one by one forward to meet your hands. Inhale as you extend your gaze and chest
(I).Exhale as you fold forward over your legs
(J). Inhale as you extend your arms wide to the sides, lift your chest, come all the way up to standing, and press your palms overhead. Exhale as you release your arms and return to Mountain pose.
Repeat two to five times.
This series of asanas, apart from improving one’s posture, also gives a proper workout to the body and so helps in losing unwanted flab.
Regular practice of this asana can also help you loose the excess belly fat.
The postures in this series stretches our muscles and makes our body very flexible.
The moves and postures help all our internal organs function better, the various poses regulates our blood flow, benefits the digestive system and makes it more efficient.
It helps combat insomnia as it relaxes the body and calms the mind.
Precautions while doing this workout:
Perform this on an empty stomach, early in the morning. You may drink a glass of water if you want.
Do not overstretch.
Women should avoid doing this during menstruation.
Pregnant women should consult their doctor before performing
Those who are diagnosed with ailments like slipped disc, high blood pressure, cardiovascular diseases, sciatica, etc. should not do this workout.