In our last article yoga for weight loss part 1 we discussed about the work out on our toning of Abs and contraction for Abs.

In this Article we will discuss about how to improve shape and tone of your legs with the practice of yoga.

LEGS Stretching and Contracting the Leg Muscles

These following Asanas specifically affect the hamstrings, quadriceps and calf muscles. Contracting and stretching these regularly will tone and shape your legs, improve your figure and make your body swift and agile.
Posture 1
• Sit between your heels.
• Holding the heels, lean backwards and place your elbows on the floor with the head and neck stretched backwards.
• Place your palms on the soles of your feet as shown.
• Hold for 10-30 seconds.
• Place palms on floor, press down and slowly return to start position.

Posture2

• From position above, slowly straighten your elbows and lie down on floor.
• Try and keep knees together, place your palms on thighs and hold 30-60 seconds.
• Hold your heels, pushing down on elbows, move up. Press palms down on floor and slowly come up and return to start position.

Maintain the right pH – Balance – Alkalize!

First it’s good to know what pH Balance is.
pH stands for power of hydrogen, which is a measurement of the hydrogen in concentration in the body. The total pH scale ranges from 1 to 14, with 7 considered to be neutral. A pH less than 7 is said to be acidic and solutions with a pH greater than 7 are basic or alkaline. Our ideal pH is slightly alkaline 7:30 to 7:45. You can also test your pH levels regularly by using a piece of litmus paper in your saliva or urine first thing in the morning before eating or drinking anything.

If the body is too acidic (low pH), then the body will attempt to protect itself from the acid by storing fat and using it as a buffer. This is extremely dangerous because the visceral fat (the kind inside the organs and blood vesicles) accumulates within the veins and arteries, narrowing the passage available for the blood and gradually obstructs the activity of the blood vessels. As a result, the heart is forced to overwork just to maintain the blood circulation. If this continues to happen then the heart gets exhausted and a heart attack occurs. This is known as arteriosclerosis. So the pH balance of the body is extremely important. The ideal pH balance is about 7.35. And most people struggling with their weight are too acidic.

Some of the best postures to increase alkalinity are:

Posture 3 (Paschimottanasana (seated forward bend)

Sit with your legs stretched out, feet together
• Exhale and bend forward from your hips.
• Hold your toes or heels touch your forehead to your knees and hold 30-60 seconds.
• Inhale slowly as you raise your arms over your head and return to starting position.

Posture 4 (Janushirasana (head to knee pose)

Sitting, bend the right leg so that the heel touches the groin area.
• Inhale slowly stretching both arms up over head.
• Exhale slowly as you bend forward. Interlock the fingers and hold your heel.
• Place your forehead, chest and abdomen on the thighs and hold 30-60 seconds breathing normally.
• Inhale slowly as you stretch your arms up and return to starting position.
• Repeat on the other side.

Posture 5

• Stand with legs wide apart, feet turned out.
• Bend knees, keep back straight and stretch both arms straight above the head, palms together.
• Hold the posture for 10 – 30 seconds.

Posture 6 (Virbhadra Asana 1 (Warrior 1)

• Stand with feet apart, arms above your head, palms together.
• Turn to the left placing left foot 4-5 feet in front of right foot, toes pointed forward.
• Bend the left knee as shown, bend backwards and look up.
• Hold for 10 – 30 seconds.
• Repeat with other leg.

Posture 7 (Virbhadra Asana 2 (Warrior 2)

How-to: From a high lunge, roll your back heel to the ground, turn your shoulders parallel to your mat, and reach your arms out parallel to the ground. Keep your body vertical over your hips, and your front knee directly over your ankle.

Tips: Keep your back heel firmly grounded so the weight is shared equally with your front foot, drop your back hip so both are the same height, and reach just as strongly behind you as in front.

Posture 8 (Virbhadra Asana 3 (Warrior 3)

How-to: From a high lunge, reach your arms straight forward, shift your weight forward to balance on your front foot, and bring your arms, body and back leg all in one line parallel to the ground.

Tips: By shifting your body gradually forward until there is no weight on your back foot, you’ll be able to lift rather than jump into this pose. To save your lower back, you can also keep your arms reaching back by your sides, or take a prayer under your chest.

Get your heart rate up.

Many people think that getting the heart rate up through jogging or running is a good way to lose weight. Research shows that this is a misconception, and it is not a good way to lose weight at all. It can make a stressed nervous system even more exhausted, and lead to adrenal fatigue. What is much better for weight loss is getting the heart rate up for a very short burst and then dropping it right down, then getting it up and then dropping it down. This can certainly be achieved by an intelligent yoga practice.

Practice with Positive thinking is much and more effective. Through yoga, we can counteract this by creating a safe, positive environment to reconnect with our bodies and quiet the counterproductive messages that often arise in our minds. So all my dear friends try to start your Yoga Practice from now.

Thank you very much
YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204