Benefits

Strengthens the lower-back and abdominal muscles

Focus

Press your lower back into the floor as you hold your legs off the floor; do not arch your back. Visualize yourself as having a strong, flat abdomen. See your spine straightening and strengthening with each lift.

1. Lie on the floor on your back with your arms at your sides, palms facing down.
2. Bend your knees to your chest.
3. Inhaling, straighten your legs to the ceiling.
4. Exhaling, lower your straight legs to about 6 inches off the floor. Press your lower back into the floor, and tighten your abdominal muscles. Hold your breath while holding the pose for a count of 7.
5. Inhaling, bend your knees to your chest.
6. Repeat the sequence 3 more times.
7. Bend your knees and hug them to your chest.
8. Release your legs and arms to the floor. Lie on the Roar on your back with your arms at your sides, palms facing down.
9. Inhaling, bend your knees to your chest.
10. Exhaling, extend your legs out straight to about 6 inches off the floor.
11. Press your abdominal and back muscles toward the floor. Hold your breath while holding the pose for a count of 7.
12. Inhaling, raise both straight legs to the ceiling.
13. Exhaling, bend your knees to your chest.
14. Repeat the sequence 3 times.
15. Hug your knees to your chest. Rock backward and forward and from side to side to release any stiffness in your lower back. Let your legs drop to the floor, and relax.

Warning:

If you have lower-back problems, place your fists under your buttocks for this exercise. Release the pose if you feel any discomfort.

Nature Takes its Course

It may surprise you to learn that your body already knows how to regulate your weight. Just 30 minutes of daily yoga practice can be enough to get you in shape. But the key to weight management is to take time out of your busy schedule to create the right conditions to heal imbalances in your body, mind, or emotions that may be contributing to a weight problem. The right conditions include:

• Exercising sufficiently as you age, to build enough lean muscle to keep your metabolism high;
• Eating as nutritiously as you can;
• Keeping your stress levels manageable; and Creating mind-body harmony.

By completing the routines and practicing the breathing and visualization techniques in this site , you are well on your way to creating the right conditions. You now have a wealth of information and new stress-management skills at your fingertips. You can use these skills simply to lose weight, or to go beyond the immediate benefits of your weight loss. You can take these new skills into other areas of your life. Some changes you might notice include:

• Improved self-esteem as a result of changing unhealthy behaviors to healthy ones.
• More self-discipline and willpower to help you maintain these changes in your long-term behavior.
• The ability to de-stress your body, mind, and emotions by sequential stretching and rhythmic breathing.
• The ability to think and act with calm self-assurance and ease.

Instructions for Practicing

The vinyasas need to be approached with care, because when they are done dynamically, they are quite strenuous.

• If you are moderately fit or mildly overweight, you can practice the routines safely in the comfort of your own home. If you are very overweight, consult your medical practitioner first, then work with an experienced yoga teacher before you embark on this program.
• Consult your medical practitioner if you have back, neck, or joint problems; high blood pressure; diabetes; or asthma.
• Do not eat for an hour before practicing; even then, eat only something light, such as some fresh fruit or yogurt.
• Establish a regular time of day to practice. Warm up first, then spend about 30 minutes practicing one routine at a time, for a week at a time. It is important to complete an entire routine-stretching, posture­improving exercise, vinyasa, breathing technique, and visualization-for maximum effect.
• Practice on a floor surface that is not slippery or use a nonskid mat (called a “sticky mat,” available at sports stores and from yoga suppliers).
• Practice in bare feet, and wear loose, comfortable clothing. Do not practice in air conditioning if possible. (These routines will build heat in your body, and air conditioning can cause a chill when your body is still again.)
• Use an aromatherapy diffuser or burn incense while you practice. For an uplifting effect, use scents such as bergamot, geranium, orange, rosewood, sandalwood, or ylang ylang. To clear your mind, try using eucalyptus, pine, or tea tree.
• Listen to your favorite nonintrusive music while you practice.
• After completing the vinyasa, cover yourself with a large towel or blanket to complete the breathing and visualization work, which requires you to sit still.
• Drink a glass of water after practicing to help eliminate toxins from your body.