Dynamic Yoga for Weight Reduction

Dyanamic Yoga Practices :

STANDING :

Loosening Joints :

• Jogging                                                                       40 to100 rounds
• Jumping                                                                      21 to 45 rounds
• Spinal twist                                                                      21 to 45 rounds
• Back swing                                                                     11 to 45 rounds
• Hip twist                                                                         11 to 45 rounds
• Hip rotation                                                                    11 to 20 rounds 
• Hip Stretch                                                                    11 to 15 rounds
• Knee stretch                                                                11 to 45 rounds
• Forward and backward bending                                 11 to 45 rounds
• Parivritta Trikonasana stretch                                       11 to 45 rounds
• Dynamic Surya Namaskara                                       6 to 12 rounds
• Relax by walking                                                        3 mins

SITTING :

• Spinal stretch with folded legs                                  11 rounds
• Spinal stretch with legs apart                                   11 rounds
• Back stretch with alternate legs                               11 rounds
• Back stretch with both legs                                      11 rounds
• Tiger stretch                                                             11 rounds

PRONE :

• Dhanurasana swing                                                 11 rounds
• Salabhasana - both legs                                           11 rounds
• Navasana                                                                  11 rounds
• Quick Relaxation Technique                                      1 min

SUPINE :

• Pachimottasana stretch                                              11 rounds
• Halasana                                                                    11 rounds
• Combination of Paschimottasana and Halasana        11 rounds
• Cycling                                                                       11 rounds
• Alternate leg raising - each side                                11 rounds
• Naukasana                                                                 11 rounds
• Deep Relaxation Technique                                       10 mins

KRIYA :

• Kapalabhati                                                             40 to 120 strokes/min

PRANAYAMA ;

•  Sectional breathing                                                  5 rounds
• Surya anuloma viloma (4 times a day)                   27 rounds
• Nadi Suddhi pranayama (4 times a day)                  9 rounds
• AAA kara chanting                                                 21 rounds

MEDITATION :

• OM Meditation                                                                                                   
•  Note :  Practice dyanamic yoga practices under the guidance of a yoga expert or yoga theapiest.