Yoga Benefits

When the body is constipated, it retains water to dilute the toxins. Bloating occurs, which results in increased weight.

Benefits

Reduced constipation and bloating, tones the digestive organs

Focus

Your breathing should resemble the panting of a dog. Visualize your abdomen becoming firmer and flatter as a result of increasing the strength of your abdominal muscles that move food throughout the digestive and eliminatory systems.

Warnings:

Practice on an empty stomach. This exercise is not recommended for people with high blood pressure, heart problems, or peptic ulcers.

1. Sit back on your heels with your hands resting loosely on your knees, lean slightly forward. Keep your arms straight.
2. Open your mouth slightly, and let your tongue hang out. Keep your mouth open (i.e., breathe through your mouth) for this exercise.
3. Inhaling, expand your abdomen; exhaling, contract your abdomen. Quickly alternate inhalation and exhalation (with accompanying expansion and contraction), strongly activating your abdominal muscles, for 10 breaths.
4. Rest.
5. Repeat the Cleansing Breath for another 10 breaths.

Mountain Pose

Poor posture not only contributes to back and neck problems over the years, it also can add 10 years to the way you look. Rounded shoulders, a hunched spine, and a protruding belly immediately age a person, whereas upright shoulders, a straight spine, and a firm abdomen typify vitality and youthfulness. Improve your awareness of good posture by checking and adjusting your posture each time you find yourself waiting in a line.

Benefits

Improves posture, improves sense of balance.

This pose, often called “perfect posture,” will make you very aware of your body alignment. To check your posture in the pose, stand sideways in front of a mirror.

Focus

1. Center your weight evenly over both feet. Keep your tailbone slightly tucked under and your spine elongated.
2. Stand with your feet hip-width apart and your arms resting at your sides, palms on your outer thighs.
3. Lock your knees, and contract your abdominal muscles.
4. Tuck your tailbone under, and stretch your spine from its base up through the top of your head.
5. Lift your rib cage up, lift your shoulders up, then roll them backward and down, away from your neck.
6. Lengthen your neck as if you were being pulled up by a piece of string tied to the crown of your head. Bring your chin level with the floor.
7. Relax in the pose. Become aware of where your weight is placed over your feet. (Is it coming down through your arches, your outer feet, your heels, or your toes?) Adjust your stance so that your weight is distributed evenly over your feet and evenly to all parts of your feet, so your sales are firmly in contact with the earth.
8. Close your eyes, and stand perfectly still. Hold the pose for 7 Full Yoga Breaths .
9. Open your eyes. Check your posture in the mirror.
10. Repeat the pose while balancing a book on your head. Hold the pose for 7 breaths.