Yoga for plus-size people
Any physical activity will improve your mobility and general health. Doing yoga decreases stress, improves flexibility, and increases muscle tone and strength. Overweight people often have trouble reduce strain on joints by allowing the frame to bear more of the body’s weight. Yoga also develops your balance, which helps you feel grounded and increases longevity. People who are overweight often feel disconnected from their bodies. Yoga helps to bring the mind-body connection to the fore, which can improve self-image and acceptance of your body. Most importantly, yoga can help you feel better by both improving your physical fitness and elevating your mood.
These some tips yoga for plus-size:
click -- for Tips to decrease belly fat
1- Surya Namaskar (Sun salutation)
This whole-body practise warms up and prepares the body for asana practice. It lubricates and increases the blood supply to the joints and stretches and strengthens the whole body. It is also known to improve the efficiency of internal organs. It helps to detoxify the body and stimulates the pingala/surya nadi which increases energy and stimulates digestion. It increases the prana in the body and helps to remove energy blockages. It is also useful for weight loss when practiced as an exercise. Helps to balance the endocrine system. The Beeja mantras strengthen the heart. The breathing sequence strengthens the lungs.
STEP 1
In standing position join the palms together, thumbs at a 90-degree angle from the fingers, pressed against the sternum. Exhale while inhaling stretch the arms up, look up and gently bend backwards.
STEP 2
Exhale bend forward from the hips coming into standing forward bend, try to place the palms on the floor and head toward the knees or shins.
STEP 3
Inhale step the left leg back into half cobra position, keeping the foot erect and resting the left knee on the floor. Push the hips down towards the ground and bend the neck back. Push the chest forward, opening the chest and pulling the shoulders back.
STEP 4
Try to bring the calf and thigh of the right leg close together. Hold the breath, bring the right leg back, joining the feet together, keeping the arms, legs and back straight in Plank Pose. Your feet should remain erect.
STEP 5
While exhaling, first bring the knees to the ground, then the chest and finally the forehead, coming into ashtanga position, keeping the hips and abdomen off the ground.
STEP 6
While inhaling come into the Cobra Position, straightening the arms, keeping the toes erect and legs together, knees and hips on the ground. Push the chest forward and pull the shoulders back, gazing up towards the ceiling.
STEP 7
Exhale raise the hips up into downward dog. Keep the arms and legs straight. Tuck the chin in towards the chest, push the body backwards and try to lower the heels to the floor. Push the forehead down towards the floor.
STEP 8
Inhale and step the right leg forward between the hands coming back into the half cobra position.
STEP 9
While exhaling bring the left leg forward into Standing Forward Bend.
STEP 10
Inhale, straighten the body up and come back to standing with palms joined in front of your chest.
2. Shodhana Kriyas
· Kapalabhati (The Skull Shining Breath)
The Skull Shining Breath or Kapalabhati is a pranayama technique that can help release toxins. Find Kapalabhati Benefits, beginners tips and breath variations in the post. particularly cleanses the air passageways in the body. In fact, this breathing technique is one of the internal purification methods in Hatha Yoga. Nevertheless, mind detox is also possible with the regular practice of this pranayama.
Step by step Skull Shining Breath
1st step
Sit with an upright spine, keep on lengthening it and do a complete yoga breathing.
2nd step
Contract your abdomen on outward breath and squeeze the air out of your abdomen.
3rd step
Gently release the squeezing of air in your abdomen and then let your breath flow naturally.
4th step
As much as you can, let your inhalation be 4 times longer than exhalation.
5th step
You can increase your contractions to 30 times per minute over time.
6th step
Make a complete exhalation then make your inhalation naturally.
7th step
Retain your inhalation for about 30 seconds then exhale.
8th step
Do 6 complete yoga breaths and repeat the sequence 3 times.
Skull Shining Breath Beginners Tips
Always keep in mind that this pranayama is all about a quick, strong exhalation with natural inhalation. Make an effort to have strong abdominal contractions for every exhalation and have natural, soft inhalation. Stop practicing this if you feel dizzy or whenever you experience pain.
Skull Shining Breath Variations
In order to rest and relax your nervous system, simply pause between rounds and breathe normally. You can do ujjayi breathing and it may take from 30 to 60 seconds until you feel easy and ready to continue.
You can refresh your body and mind with Skull Shining Breath or Kapalabhati. However, there are cautions for those who are pregnant those with lung diseases, hernia, menstruation, heart diseases and high blood pressure.
· Kunjal Kriya
The digestive system can help us enjoy life if we look after it properly, and one of the ways to do this is through kunjal kriya. As we have already discussed, the digestive system in man is the key to better health for the majority of people. Through this doorway, the whole body with all its systems can be returned to its normal state of good health. Though this cleansing technique is directly concerned with the digestive system, its effects and repercussions will be felt throughout the entire body.
Kunjal is one of the most effective yogic techniques. It is dramatic and instantaneous in its action. It can give immediate relief to asthmatics and to those suffering from acidity, indigestion, headache, etc. You only need to try it for yourself to find out how effective it is.
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Note: Those who suffer from any chronic disabling disease, an active stomach ulcer, hernia of the stomach or abdomen, high blood pressure, heart disease or oesophageal varices, should only practice kunjal under the guidance of a qualified yoga teacher or ashram.
Direct effects
At the physical level kunjal can aid the maintenance of good health as well as help in the cure of the following diseases: acidity and gas in the stomach; biliousness, nausea, food poisoning and auto-poisoning; indigestion; inflamed oesophageal mucosa, coughs, asthma, bronchitis and respiratory ailments; headaches, (both tension and migraine) and diseases of the nervous system.
At the pranic level, kunjal gives the whole body a flushing, untying knots and unblocking nadis (psychic nerves which conduct prana) so that the whole body feels revived and alive.
On the mental level, kunjal can help with many types of mental diseases and problems, acting as a kind of shock therapy to recharge the brain and mind. It especially helps with depression, lethargy, apathy, tensions, anxiety, neuroses and phobias.
How to practice
This technique is designed to be used in conjunction with other techniques so that awareness can be unfolded in a controlled series of steps.
Here is a guide for the integration of kunjal into your daily spiritual practices:
On rising in the morning fulfil your ablutions and then do kunjal. Follow this with neti.
Rest for a few minutes and go within. Become aware of the results of kunjal and neti.
Do your asanas and pranayama. You will find it easier and more powerful to practice in the early morning as kunjal wakes you up by increasing the flow of prana throughout your body and mind. Meditation is also enhanced.
· Agni sara
Agni sara is essential for developing core strength, which in turn enables us to harness our scattered instinctual energies for the inward journey.
This requires a sequential contraction and release of the abdominal muscles. Start by contracting the pelvic floor and the lowest portion of the abdomen (just above the pubic bone) as you begin to exhale. Then contract and pull the lower belly in and up. Continue exhaling and contract the upper belly. When the whole abdominal wall is strongly contracted and drawn in and up, and the breath completely emptied out, suck the diaphragm up under the ribs.
Immediately release the diaphragm and begin the inhalation by releasing the upper abdominal wall above the navel center. Then release the lower belly, continue inhaling, and release the pelvic floor as you finish the inhalation. Without pause, begin exhaling and draw the pelvic floor and the lowest portion of the abdomen in and up. Continue exhaling and contract the lower belly. Continue exhaling and contract the upper belly, and draw the diaphragm up. Then release the diaphragm, and as you inhale, release the upper abdomen, then the lower abdomen, and finally the pelvic floor.
Don’t worry if you don’t feel the diaphragm moving up under the ribs. Instead concentrate on a smooth, deep, wave-like contraction, and turning the exhalation around into the inhalation while maintaining the contraction of the lower abdomen. This is a crucial point. Keep the lower belly and pelvic floor contracted and pulled up as you inhale and release the upper abdomen. Notice how you can work the diaphragm independently of the lower abdomen and pelvic floor.
After you have mastered the basic practice, draw awareness more deeply into the body. The more deeply you can feel the work, the better. The front and back sides are drawing into the center, and the center is energetically moving up. Your energetic awareness allows you to pull energy from the reservoir of vitality in the thighs and buttocks into the center and up through the spine. You’ll also find that your attention is drawn to wherever your body needs it. Go ahead and direct your energy wherever you feel the need. You can move energy and awareness into stiffness anywhere in the spine—into any stuck spot or cold, immobile place—until you feel light and warm from the inside out. You may even become creative in your movement. Sweep your arms down across the center and up overhead, or twist to one side. Then take this work into your asana, or sit down for pranayama practices or meditation.
Agni sara requires long-term training, and daily practice is a must. Early morning when the bowels and stomach are empty is the best time. You can also practice before meals, before bed, and during an asana routine. Start with 5–10 repetitions, or whatever is comfortable for your current level of strength and control. Build up to 40–50 repetitions at least once a day.
3- Yogasanas
The word asana literally means a posture. Out of the innumerable asanas a body can assume, 84 have been identified as Yogasanas, through which one can transform the body and mind into a possibility for ultimate wellbeing. Yogasanas are not exercises, but rather subtle processes to manipulate one’s energy in a particular direction. Hatha Yoga is offered as a set of 36 powerful postures, or yogasanas, to enable the system to sustain higher dimensions of energy.
This profound science enhances how one thinks, feels, and experiences life. Yogasanas are a way of aligning the inner system and adjusting it to the celestial geometry, thereby becoming in sync with the existence and naturally achieving a chemistry of healthfulness, joyfulness, blissfulness, and above all, balance.
Here are most basics Yoga asanas:
· Tadasana (Mountain pose)
STEP 1
Stand with your feet together. Face your kneecaps over your toes.
STEP 2
The weight should be even on each foot, from front to back and side to side. To do this, ground down, lift your kneecaps, and engage your quadriceps muscles. T hen isometrically press the backs of your knees forward—but don’t actually bend them—engaging your quads and hamstring muscles equally.
STEP 3
hug your upper thighs together, then isometrically press them away from one another to activate both your adductors (inner thighs) and abductors (outer thighs).
STEP 4
With your arms alongside your body, turn your biceps and palms to face forward. Align your neck so it feels long and even on all sides.
STEP 5
Take a big inhale and lift your rib cage evenly away from your pelvis; exhale and hug in the sides of your waist to create lumbar (low-back) stability.
STEP 6
Stay here for a good 10 breaths—or make this your whole practice!
· Vriksh asana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.
· Bhujang asana (Cobra Pose)
This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.
Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.
- Child's Pose
This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath. Bend your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly.
- Trikon asana (Triangle Pose)
It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.
- Kursi asana (Chair pose)
- Uttana padasana
- katichakrasana
- Urdhwa Hastottanasana
NOTE:
Using Props
Props are going to be your best yoga friend. Using props doesn't mean you are inferior: it means you are smart. If you try a type of yoga that is not prop-friendly.
- adha matsyendrasana
- Sarvangasana
- Mandukasana
- pawanmuktasana
- Uttan Padasana
- ustrasana
- Dhanurasana
- Shavasana
- Halasana
- paschimottanasana
- Sukhasna
Sukhasna is a comfortable position for pranayama and meditation (it will remember them later). It gives the practitioner a centering effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asna takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side. Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep spine straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra. Relax your body and breathe gently.
4. Pranayama
· Surya bhedi Pranayama
- Sit comfortably in Padmasana or Siddhasana.
- Keep your head and spine erect with eye closed.
- Shut your left nostril with your ring finger and little finger.
- Now breathe in (inhale) slowly and deeply through your right nadi.
- After that, shut your right nadi with the thumb of your right hand.
- Then exhale through your left nostril, along with keeping your right nostril closed.
- This is one cycle is completed.
- Repeat this process around 5 – 10 times.
· Bhramari (Humming bee breathing)
-The science behind Bhramari pranayama
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
-How to do Bhramari pranayama (Bee Breath)
1. Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face
2. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within
3. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage
4. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee
5. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results
6. Breathe in again and continue the same pattern 3-4 times.
Precautions for doing Bhramari pranayama
· Ensure that you are not putting your finger inside the ear but on the cartilage
· Don’t press the cartilage too hard. Gently press and release with the finger
· While making the humming sound, keep your mouth closed
· You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra
· Do not put pressure on your face
· Do not exceed the recommended repetitions of 3-4 times.
· Sitali Pranayam
This pranayam gives power, strength, and vitality. It can have a cooling, cleansing effect. Initially, the tongue tastes bitter, and will eventually become sweet.
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Posture: Sit in an Easy Pose, with a light jalandhar bandh.
Breath: Roll the tongue into a "U," with the tip just outside of the lips. Inhale deeply through the rolled tongue, exhale through the nose.
Time: Continue for 3 minutes.
Alternatively, you can practice this 26 times in the morning and 26 times in the evening. 108 repetitions is a deep meditation and a powerful healer for the body and digestive system.
· Bhastrika Pranayama
Water, air and food-borne illnesses cannot be ignored. Let’s explore Yoga life and what is Bhastrika Pranayama (Blows Breath) and Its Benefits to strengthen our immune system. Rainy season brings with it lot of fun, excitement and cool climate but along with it common illness related to the respiratory system and digestive systems such as dysentery, common cold and cough, asthma, arthritis, nasal infections, digestion problems and skin allergies begin to surface. Water, air and food-borne illnesses cannot be ignored.
How to do Bhastrika Pranayama?
The Sequence of steps:
1. Take in a deep breath and breathe out forcefully through the nose, without any strain.
2. Immediately, breathe in with the same force.
3. Inhale and exhale repeatedly, deeply and thoroughly, using the diaphragmatic muscles with vigour. The abdomen moves out during inhalation, while the diaphragm descends. The converse happens while exhaling.
4. The above movements should be slightly exaggerated. A strong nasal sound will accompany such breathing. The process should be rhythmic and controlled, maintaining the speed as per capacity.
5. Do ten cycles to complete 1 round of Bhastrika Pranayama.
Recommended practice: Practice 3 rounds/session, with pause in-between rounds. Bhastrika Pranayama should be practised on an empty stomach, after evacuation in the morning.
5. special Practics
· Yoga Nidra
You can know more info about yoga nidra on yoga network organization website Supporting your practice of Yoga Nidra.
6. Dhyana (Meditation)
· Om Meditation
There is something your eyes cannot see, but your mind can sense. Pursuing it will give you the highest knowledge, bliss, and realization. It will keep you from running away, and see things as they are. Sounds great, right? You can experience it through a technique called Om meditation.
The Om Meditation Approach
1. Sitting Right
2. Eye Placement
3. Breathing Pattern
4. Om Chanting
5. Combining All
6. Overall Effect
7. Yama and Niyama
This will help to have a controlled behavior and would help to pacify the wandering mind and in turn help to have control over the eating and other habits of a person.
Yama and Niyama are the ethical precepts set forth in
Patanjali's Yoga Sutras as the first and second of the eight limbs of yoga. They are the foundation of our practice without which no spiritual progress along the path of yoga can be made. Many people come to yoga initially as a physical exercise and only later begin to understand the profound spiritual effect it has on our lives. But to establish these spiritual effects firmly upon our mindstream, to embed them within our consciousness, they must be grounded on the bedrock of ethical behavior. Our practice begins with Yama and Niyama, and extends into asana and the other limbs of yoga.
Yama: Precepts of Social Discipline
Ahimsa -- Non-violence. Not harming other people or other sentient beings. Not harming onesself. Not harming the environment. Tolerance even for that which we dislike. Not speaking that which, even though truthful, would injure others.
Satya -- Truthfulness. Note that sometimes we may know our words are literally true, but do not convey what we know to be truthful. This is a child's game. Satya means not intending to deceive others in our thoughts, as well as our words and actions.
Asteya -- Non-stealing. Not taking that which is not given.
Brahmacarya -- Sexual responsibility. Regarding others as human beings rather than as male and female bodies. The spirit of this precept is conservation of energy for the purpose of spiritual practice. This includes not only sexual restraint, but protecting our energy for instance by avoiding endless chattering with no clear purpose.
Aparigraha -- Abstention from greed. Not coveting that which is not ours. Avoidance of unnecessary acquisition of objects not essential to maintaining life or spiritual study.
Niyama: Precepts of Invididual Discipline
Sauca -- Cleanliness. Not only external cleanliness of the body, but attending to internal cleanliness such as avoiding the impurities of anger and egoism. Moderation in diet.
Santosa -- Contentment. Not spiritual complacency, but acceptance of the external situation we are allotted in this life.
Tapas -- Austerity. Deep commitment to our yoga practice. "Blazing practice with religious fervor."
Svadhyaya -- Self-study. Spiritual self-education. Contemplation and application of the scriptures or sacred texts of our chosen path.
Isvara pranidhana -- Surrender of the self to God. Acknowledgement that there is a higher principle in the universe than one's own small self. Modesty. Humility.
Thank you.....
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