| s little need to explain to you the connection between | | | | strenuous posture, do not do it more than twice a day |
| obesity and your health. Apart from being aesthetically | | | | for the first few days and after that very gradually |
| all wrong, it puts a strain on the heart, the internal | | | | increase the number of times you do it up to six. |
| organs, the legs and feet and in fact the entire body. It | | | | In addition to toning and strengthening the abdominal |
| is dangerous to be overweight. It is your duty to | | | | muscles and reducing excess fat, this exercise also |
| improve your figure for the sake of your health, your | | | | helps to relieve constipation, so it is doubly beneficial to |
| peace of mind and your general well being. | | | | the would-be-slimmer. The back and shoulders are |
| But before I explain how Yoga can help you to regain | | | | also strengthened by the slow motion lifting and |
| a slim, supple, and graceful figure I must impress on | | | | lowering of the head and shoulders. |
| you right at the beginning that there is no magic | | | | A word of warning. This is not an exercise for women |
| formula which will sheer those extra pounds off you | | | | during pregnancy or who have any internal disorders, |
| while you go on eating four square meals a day with | | | | and people with hernia should practice it with extreme |
| snacks in between and goodness knows how many | | | | caution. |
| cups of tea sweetened with sugar. In short, Yoga is | | | | For those readers who find the Arohanasana too |
| not black magic. It is sheer common sense. It will help | | | | strenuous or simply beyond you, here is a similar |
| you if you are prepared to help yourself. | | | | though much easier exercise which is called UDHITTA |
| In presenting various Yoga asanas, I must impress on | | | | PADASANA or THE RAISED LEG POSTURE. |
| you that these alone will not make you lose weight. | | | | 1. Lie on your back with your legs outstretched and |
| Yoga you see is a way of life not just a system of | | | | feet together. Inhale slowly and deeply and at the |
| physical culture. | | | | same time raise your right leg, keeping the knee |
| You must study Yoga as a whole and let it pervade | | | | straight until it is at right angles to your body. |
| every part of your life. Let it gradually alter your way | | | | 2. Remain thus as you complete your inhalation, hold |
| of thinking and in time it will affect your attitude | | | | your breath for a few seconds while keeping |
| towards food. For many people food is a social | | | | absolutely still, your other leg flat on the floor. |
| occasion or a means of chopping up the day. To very | | | | 3. When the impulse to exhale appears, do so, and at |
| many others, it is a form of sheer solid comfort in | | | | the same time very slowly lower your leg. Repeat with |
| times of stress or anxiety. To still others it is a hobby | | | | the other leg. |
| or a release from boredom. They don't know what to | | | | This simple exercise may be performed once or twice |
| do with themselves so they eat-and grow fat. | | | | a day until you feel you are ready to try it with both |
| I do not suggest that you try drastically to alter your | | | | legs at once. This exercise, like the previous one, will |
| eating habits. Let Yoga gently do that for you. Practice | | | | help to break up fatty tissue in the abdominal area. I |
| Yoga as a complete science and very slowly adjust | | | | must warn beginners to this and the previous exercise, |
| your eating habits according to your state of mind. By | | | | that they might find their abdominal muscles a little sore |
| this I mean that, at the moment, maybe food is of | | | | the day after starting as you are using muscles which |
| major importance to you. It is right that you have this | | | | may never have been used in that way before. Do |
| incentive to eat for it is necessary to take food in | | | | not worry about the discomfort. It means that Yoga is |
| order to live, but many people, far too many, take far | | | | working for you so you should welcome it as a sign |
| more food than they need. This results in a gradual | | | | that you were performing the exercise properly. |
| build up of fat in the body until there you are-two, three, | | | | Remember always to lower your legs s-1-o-w-l-y. |
| or even more stones overweight. | | | | Let us now try a standing posture for the |
| It is never easy to take off weight and Yoga is not a | | | | improvement of the figure. This one will keep your |
| short cut by any means, but this much I promise you. | | | | spine healthy and supple, reduce abdominal fat, tone up |
| Once you have slimmed the Yoga way, you will be | | | | sluggish bowels, and slim your waist. It is called THE |
| able to eat as you please and not gain an ounce. | | | | WOODCUTTER Exercise. |
| Yoga, in affecting the glands, establishes a rhythm in | | | | Stand erect, feet far apart. Stretch out your arms, lace |
| the body so that you do not feel a desire for food that | | | | your fingers together and imagine that you are holding |
| you do not need. You want to eat only enough to | | | | a very heavy axe. Inhale slowly and deeply and at the |
| keep superbly fit. Your new calmness of mind will | | | | same time slowly raise the 'axe' above your head until |
| make it unnecessary for you to turn to food for | | | | you are leaning back as far as you can without losing |
| comfort or as a means of relieving tension or | | | | your balance. Remain in the backward bend as you |
| boredom. As I have said, Yoga will affect your way of | | | | complete your inhalation, remain immobile for a few |
| life, even against your will; it will alter your attitude | | | | seconds holding your breath. When the impulse to |
| towards many things and one of these things is the | | | | exhale appears, swing the 'axe' down slowly as |
| food you eat. | | | | though there were actually a log in front of you and |
| Having warned you that I have no magic formula | | | | you were chopping it up. The downward movement |
| dreamed up by the ancient Yogis with regard to | | | | should be a very powerful one, but do not stop when |
| recovering a slim, beautiful figure, let me discuss the | | | | you reach the imaginary log, but let your hands follow |
| first step in this 'battle of the bulge'. Here is a Yoga | | | | through your legs. |
| asana which will help you on your way. It is called the | | | | Repeat this exercise six times, and do watch the |
| SIDESLIP and it should not present too much difficulty | | | | following four points. Firstly that your elbows should be |
| if you spend the first couple of days limbering up your | | | | straight throughout, secondly that your feet should be |
| torso with the following simple movements. | | | | firmly planted on the floor without moving, thirdly that |
| Limbering up Exercises | | | | you do not move your buttocks whilst you are bending |
| Stand up straight, feet together, arms raised to | | | | down, and lastly, that all the movement should be done |
| shoulder level. Holding your arms steady, swing them | | | | from above the waist. The lower half of the body |
| as far as possible round to the right. Twist your body | | | | should remain absolutely still. |
| to the maximum to bring your right arm as far round | | | | A word of warning. This is a rather strenuous exercise |
| as you can and at the same time turn your head to | | | | and I do not recommend it for women with internal |
| look over your right shoulder so that you twist your | | | | complaints or people with weak hearts. This exercise |
| neck to the utmost; as you turn slowly, bend your left | | | | should not be done during menstruation. |
| arm so that when the swing to the right is at its height | | | | The next posture for reducing abdominal fat is called |
| your left thumb should touch your right shoulder. Hold | | | | THE TRIANGLE BEND. |
| this position for a few seconds and then repeat the | | | | Stand erect with your hands clasped together behind |
| swing to the other side. You can repeat these swings | | | | your back. Your feet should be far apart with your |
| ad lib but at first it is as well to limit yourself to a | | | | knees straight. Inhale slowly and at the same time turn |
| maximum of six if you have never taken any exercise | | | | your torso, from the waist upwards, slightly to the right. |
| before. | | | | Continue with your inhalation as you bend your head |
| Two points to remember. These swinging movements | | | | slowly until your forehead touches your right knee. |
| from side to side should be performed slowly and | | | | Your hands should still be clasped behind your back. |
| rhythmically. Emphasis is on the full sweep of the arms | | | | Remain in this position for as long as you comfortably |
| and the twisting of your torso to the utmost rather | | | | can without exhaling and, when the impulse to exhale |
| than on speed. Speed isn't a word used in Yoga, | | | | appears, do so, at the same time slowly straightening |
| rather substitute the word pressure. At the extreme | | | | up. Repeat the movement to the other side, bending |
| points of the twisting movement, you can exert a slight | | | | your head towards the left knee. |
| pressure to enhance the value of this limbering | | | | That is the Triangle Bend. Repeat it twice each way at |
| exercise. And having practiced it for a day or two you | | | | first but when you are limbered up you can perform it |
| should graduate with no difficulty to a more advanced | | | | up to half a dozen times. Did I hear some of you say |
| lateral twist called THE SIDESLIP POSTURE. | | | | 'impossible'. I'll admit that if you are very stiff or very |
| Sideslip Posture | | | | much overweight, the Triangle Bend may well seem |
| 1. Kneel down on the floor and sit back on your heels. | | | | so, but again I must ask you to practice it, without |
| Raise your arms above your head, clasp your hands | | | | straining, and you will soon be pleasantly surprised at |
| together and turn them palms upwards. Slide your | | | | how easy this exercise really is. It reduces fat on the |
| body off your heels to the right and at the same time | | | | abdomen, waist, and thighs. |
| gently swing your arms towards the opposite side. | | | | And now for another posture which has a similar |
| You should not bend forward while performing this | | | | name. This is TRIKONASANA or THE TRIANGLE |
| movement but move from the waist to the side only. | | | | POSTURE, and you may find it easier than the |
| Now raise your body off the floor, swing it slowly and | | | | previous one. It is one of the most effective Yoga |
| gently to the other side and at the same time swing | | | | asanas for reducing fat round the waistline, the hips, |
| your arms over to the opposite side. Try to keep your | | | | the upper arms, and the thighs, and it should present |
| knees together throughout the Sideslip Posture, but if | | | | little difficulty even to the beginner. |
| you find this difficult or impossible at first, you may hold | | | | Trikonasana |
| your knees apart to maintain your balance, but at all | | | | Stand erect, feet far apart, and your arms extended |
| times endeavor to bring your knees together. | | | | sideways at shoulder level. While keeping your head in |
| Many people, while attempting this asana for the first | | | | the same position (that is not turning it), bend slowly to |
| time, have difficulty with stage 3, that is the lifting of the | | | | the right until your right hand touches your right foot. |
| body off the floor and the swinging it to the other side. | | | | You will have to bend your right knee a little to do this |
| In fact some people have trouble in getting themselves | | | | and at the same time your left leg should remain |
| off the floor at all in this position and others, if they do | | | | outstretched to maintain balance. Your left arm should |
| succeed, land with a great thump on the opposite side | | | | be gradually brought up and over your head as far as |
| and have difficulty getting up from there. Be patient. | | | | possible. Remain in this position until you have |
| This exercise is not quite so easy as it looks. Graceful, | | | | completed your inhalation. When the impulse to inhale |
| and a great favorite with women everywhere, it looks | | | | appears, do so and at the same time slowly return to |
| simple enough but in actual fact it requires a high | | | | the starting position. Repeat this exercise to the other |
| degree of muscular control and concentration. | | | | side. |
| Remember your head while you are doing the | | | | The most important feature of this exercise is the |
| SIDESLIP POSTURE. It should bend the same way as | | | | gradual increase of the stretch of the free arm, which |
| your arms which you should, throughout the | | | | should be brought over farther and farther each time |
| movement, try to press backwards as far as possible | | | | you practice this exercise. It should be performed four |
| to avoid any possible sagging forward of your body. | | | | times a day at first and, when you become more |
| This asana is one of the finest in the entire Yoga | | | | flexible, it can be performed up to a dozen times a |
| range for slimming the waist and reducing that pad of | | | | day. The accent is on slow and rhythmical movement, |
| fat which often settles on top of the hipbones. You will | | | | as this exercise is much more beneficial to the health |
| feel a powerful stretch from your hips to your armpits | | | | and the figure when performed slowly and gracefully. |
| and if you do this exercise correctly you will feel rather | | | | The breathing should also be carefully timed to |
| sore in the region of your hip joints the next day. This | | | | coincide with the appropriate movements. Trikonasana |
| is normal and it will prove to you that this Yoga | | | | is not a very strenuous posture but, all the same, I do |
| exercise has already begun to work for you. While | | | | not advise it for women with any kind of internal |
| one side of your body is being stretched the other side | | | | disorders or for people suffering from hernia. |
| is being powerfully contracted. You can feel it | | | | This being the last of the so-called 'slimming' Yoga |
| squeezing the fatty tissue. It also imparts a healthy | | | | asanas, I should like to lend a helping hand to those of |
| massage to the organs and muscles of the abdomen | | | | you who, with the best will in the world to practice |
| and helps the torso towards a new suppleness and | | | | Yoga and grow slim, feel that you cannot find the time |
| grace. | | | | to practice. I know it isn't always easy especially if you |
| When you can perform the SIDESLIP POSTURE at a | | | | go out to business, as the mornings are filled with |
| moderate speed and with some degree of muscular | | | | rushing about, and breakfasts and bath water, and if |
| control, then try to slow down the whole process so | | | | something has to be left out-well that's Yoga isn't it? |
| that it becomes a study in slow and gentle motion. This | | | | This is one of the main reasons, I find, why would-be |
| calls for a much higher degree of muscular control and | | | | devotees of Yoga do not pursue the subject. |
| thus the benefits of the posture are greatly enhanced. | | | | In view of the fact that Yoga asanas should be done |
| When you have perfected your movements in slow | | | | on an empty stomach, it is usually convenient to |
| motion, regulate your deep breathing so that you lean | | | | perform your practice schedule first thing in the |
| to one side while inhaling and to the other while | | | | morning when you get out of bed. You may feel you |
| exhaling. Rhythm and slow motion are the final | | | | are too sleepy to do them then but you will find that |
| keywords in this exercise. | | | | some of the asanas are very bracing owing to their |
| In its perfect form, the Sideslip Posture should be as | | | | stimulating effect on the nervous system and soon |
| follows. Lean to the right while inhaling. Remain immobile | | | | give you a wide-awake feeling. And once you have |
| as you complete your inhalation and hold your breath | | | | established the habit of doing Yoga postures first thing |
| for as long as possible. When the impulse to exhale | | | | in the morning, it should become as much a part of |
| appears, do so, as you raise your body off the floor | | | | your routine as having your morning bath or cleaning |
| and swing it to the other side. Remain immobile as you | | | | your teeth. |
| complete your exhalation and remain holding your | | | | So, starting with one of those bracing exercises, here |
| breath for as long as possible before inhaling again. | | | | is a ten-minute practice schedule which is not beyond |
| This constitutes one round. Perform up to a dozen | | | | the means of anyone. All you do is get up ten minutes |
| rounds a day, starting with four and adding two rounds | | | | earlier. Ten short minutes each day-so very little time |
| per week. | | | | to devote to Yoga, but how rich will be the rewards, |
| Like the Sideslip Posture, this next exercise is not so | | | | so rich that I feel convinced that many of you will soon |
| easy as it looks. It is called AROHANASANA or in | | | | want to get up even earlier to devote yet more time |
| English THE RAISED HEAD AND LEGS POSTURE. | | | | to this healthful study. |
| This asana wages war on that bulging abdomen. Lie | | | | Ten-Minute Practice Schedule |
| flat on your back with your legs outstretched and your | | | | 1. Limbering up for Sideslip -1 minute |
| feet together. Lace your fingers together and place | | | | 2. Sideslip - 3 minutes |
| them at the back of your head just above your neck. | | | | 3. Raised Head and Legs Posture - four times 2 |
| Inhale very slowly and deeply and at the same time | | | | minutes |
| raise your head, shoulders, and legs off the floor, | | | | 4. Leg Raising Posture |
| remembering to keep your knees straight. Hold this | | | | 5. Woodchopper - six times 1 minute |
| position until you have completed your inhalation. After | | | | 6. Triangle Bend - four times 1 minutes |
| holding your breath for a few seconds, very slowly | | | | 7. Triangle - six times 2 minutes |
| return to the original position. | | | | This ten-minute practice schedule can be varied of |
| Those two words 'very slowly' in connection with the | | | | course, according to your individual needs and the |
| lowering of the legs will catch most of you out at first. | | | | amount of time at your disposal. There may be one |
| You will want to plop your legs down on the floor in a | | | | exercise which you find you like better than some of |
| great rush, but try as hard as you can to resist this | | | | the others, in which case, do spend more time on that |
| impulse. It is the easy way out and you will gain nothing | | | | one. The schedule I have set out is a mere indication |
| from employing it. You want to reduce that abdomen | | | | of what can be done with a few minutes set aside for |
| don't you? Then do please remember that there is no | | | | Yoga practice. Do not omit the correct breathing as |
| hurry at all in this exercise and the slow s-l-o-w | | | | you perform these exercises and if you would slim do |
| lowering of the legs is precisely what strengthens, | | | | please avoid constipation, as this is one of the worst |
| tones, exercises, and reduces those flabby abdominal | | | | enemies of the body and of the figure. Yoga will do |
| muscles and helps to reduce fat in this area. | | | | wonders for your health and your appearance and for |
| This is an exercise that requires a lot of patient | | | | your figure, but do please give it a helping hand by |
| practice before you can perform it perfectly. As it is a | | | | watching your diet. |