You
Hello, I'm Suzanne Deason welcome to yoga conditioning for weight loss
While many people associate yoga with stretching meditation and stress reduction
They may not be aware of yoga's many therapeutic applications
Including the power of yoga to help people naturally and permanently lose weight
outwardly
Excess weight represents a fundamental imbalance in the body's physiology
inwardly excess weight represents a
Disconnection between the mind and the body which prevents the body from maintaining its own natural inner balance
Yoga is one of the most ideal methods of losing weight
Its gentle stretching and strengthening poses are accessible to all levels of fitness and even more importantly
Yoga cultivates the calmness necessary to help you control your involuntary
Reactions and desires so that you can begin to heal yourself
This unique yoga conditioning for weight loss program
Addresses all levels of fitness and flexibility by progressing with you as your ability develops
Four different instructors practice the same routine with various degrees of modification
If you have especially tight hips hamstrings and shoulders
Follow Veronica in a fully modified routine using a yoga strap
brick and
Blanket to help achieve proper alignment as your flexibility improves or if you have some flexibility to begin with
Follow merrily in a routine with partial modifications using the same yoga props
When you reach a level where you're ready to build strength and stamina
Follow Marni in a routine with only slight variations on the full posture
For those of you who are already experienced yoga practitioners
Follow me as I demonstrate the poses throughout a full range of motion
While successful dieting can result in short-term weight loss
Healthful long-term weight loss is the result of balancing the mind body and spirit
To help you achieve this powerful balance. I've designed this program in three essential and complementary sections
The program begins with an easy 10-minute warm-up focusing on the spine
extension
flexion and
Twisting poses will help loosen your muscles and begin to draw your awareness inward
poses that focus on the larger muscle groups will help to heat the core of the body while sweeping arm movements combined with
Concentrated breathing will help focus the mind on the body
The workout segment teaches you how to use yoga poses not only to work your muscles
But also to keep you in the present helping you concentrate
on movement and breathing thus creating the awareness necessary to become in tune with your body and
Truly feel how to care for yourself
The program ends with a 14-minute cool-down to help bring a renewed sense of peace and balance to your body
mind and spirit
I've created yoga conditioning for weight loss to help people discover that losing weight is not just a question of dieting
But more deeply it requires that you adopt a lifestyle that is balanced and healthy
Such a balance will result in a new and more complete awareness of the needs of your body
Which will help you make a sincere commitment to proper nutrition and exercise
Use this program regularly to help achieve healthy gentle permanent loss of weight
Namaste
You
Begin seated in a simple cross leg position
If you have tight hips you may choose to sit on a folded blanket
In this section we will set a rhythmically paced
Comfortable breath that will support you for the rest of the practice and energize you throughout the day
Place the hands behind you
Inhale fill your body with breath as you lift the chest
Always exhale through the nose
Inhale lift
Exhale palms to knees
Inhale lift
Exhale fold from the hip
Walk the hands out to a comfortable position
Breathe into the back body
If your hips are tight do a modified version with Veronica to avoid back strain
As your flexibility develops walk slightly forward
And use the arms for support as shown by merrily
Exhale walk back
Center yourself
Inhale into your body
Exhale twist comfortably to the right
Lengthen the spine as you inhale
Twist as you exhale
Think of your tailbone as a
Sinking into the earth as the spine elongates skyward
Expand the torso evenly with each inhalation
Turn to center
Inhale lengthen the spine
Exhale twist left
Feel a connection between body and breath
Feel the sensation of breath as you lengthen the spine
Allow the exhalation to gently move you into and out of the twist
Place the left leg in front
Hand in front
Inhale lift the chest
Hands behind inhale lift the chest soften the abdomen
exhale
Inhale lift
Exhale hands to knees
Inhale lift the chest
Exhale hinge from the hip walk the hands forward to a comfortable position
Honor any feeling of restriction in your body
Allow your breath to open your body from the inside out
Walk the hands back
Inhale lift the chest
Exhale twist left
Soften the eyes and face
Rhythmic smooth breath
Twisting and breathing in this way helps squeeze toxins from the internal organs that are then released from the body
Through the skin and breath
exhale
Turn to center
Inhale
Exhale twist right
Feel the breath in the back body as you breathe and twist
Twist also help to release tension from the body while warming and toning the spinal muscles
Turn to center
Place the palms on the knees
Breathe and center your awareness
Turn to hands and knees
Place the hands firmly under the shoulders knees under the hips
inhale
exhale
Curl the tailbone to the earth
widen the back
Relax the neck
Inhale lift the tailbone sink the spine into the body
Exhale use abdominal muscles to expel the breath
Inhale the breath into the body
Exhale round the back relax the neck
Come to a neutral spine
These movements will warm and tone the legs and hips
Inhale stretch the right leg back
Exhale draw the knee to chest round the back
Exhale
Round the back inhale stretch the leg back exhale knee to chest
Inhale stretch back
Exhale knee to chest and release
Inhale stretch the left leg back exhale knee to chest inhale stretch back
Exhale round the back inhale stretch back exhale knee to chest
Release the left leg
Press back into child's pose to release the lower back and stretch the hips
If your head does not comfortably reach the floor modify with a block as Veronica is showing
Breathe relax feel your body
Use your arms to press up
Come to standing or mountain pose
The feet should be a comfortable distance apart and parallel bring the palms together in front of the heart
Center your awareness
Inhale bring the arms to the sides and overhead
Exhale release the arms palms together
Inhale arms to the sides and overhead
Exhale release the arms bend your knees fold at the hip bring the weight of your body into your heels
fingertips to the earth
Veronica is modifying by placing her hands on her knees
Inhale sweep the arms forward and overhead
Exhale release the arms to the sides palms together
Inhale arms to the sides and overhead
Exhale release the arms bend your knees fold at the hip fingertips to the earth
Inhale sweep the arms forward and hold parallel to the earth
Inhale sweep the arms forward and overhead as the legs straighten
Exhale release the arms palms together in front of the heart
Inhale arms to the sides and overhead
Exhale release the arms bend the knees sink into your hips weight in the heels
Inhale sweep the arms forward and overhead as the legs straighten
Exhale release the arms bend the knees bend the knees sink into your hips weight in the heels
Inhale vitality exhale tension inhale sweep the arms forward and hold
Inhale, straighten the legs, reach the arms.
Exhale, release the arms to the sides,
palms together in front of the heart.
Inhale, arms to the sides and overhead.
Exhale, release the arms, bend the knees.
Interlace your fingers behind your back.
Inhale, lift the arms, open the chest.
For tight shoulders, press the palms back
and lift the chest as Veronica is showing.
Release the arms.
Inhale, arms to the sides and overhead.
Exhale, release the arms,
palms together in front of the heart.
Inhale, arms to the sides and overhead.
Exhale, release the arms, bend the knees.
Sink into your hips and heels.
If you have tight hamstrings,
use your block under your hands for standing forward bend.
You may also use your hands against your shins.
Very slowly, without force, begin to straighten your legs
by lifting your tailbone upward
rather than forcing your knees backward.
As the tailbone lifts, relax the neck.
In this pose, the release comes from the hips
and hamstrings, never from the lower back.
Provide yourself with enough support
to protect yourself from overdoing.
Stand firmly on your feet and legs.
Breathe calmly.
Bend your knees.
Inhale, arms to the sides and overhead.
Exhale, release the arms,
palms together in front of the heart for mountain pose.
Breathe evenly.
Focus your awareness on the exhalation.
Exhale as though releasing the breath
through the soles of your feet.
Quiet your mind.
Relax your face, eyes, and forehead.
Imagine that the top of your legs
begin under your lower ribs.
From there, stand firmly through your legs
into the four corners of your feet.
Spread your toes.
Elongate your spine.
Release the shoulders.
Release the arms.
Place the hands on the hips.
Separate the feet a wide distance.
Inhale, lift the chest.
Exhale, fold forward from the hips.
If your hamstrings are tight,
use the brick under your hands.
If you have some flexibility,
use your hands against the shins.
If you're more flexible,
place the hands on the outer ankle
or under the shoulders in line with the toes, elbows bent.
Stand firmly through your legs
and evenly into the four corners of your feet.
Breathe.
Inhale.
As you exhale, walk around to the right for lunge pose.
Inhale.
As you develop strength in your legs
and flexibility in your hips and shoulders,
bring your arms overhead.
For tight hips, place the hands on a brick.
Merrily is increasing flexibility
by placing hands to earth.
Marnie is working on building strength and balance.
The front shin is always vertical,
no matter which variation you're practicing.
Feel the back legs strongly extended.
Exhale, bring the hands to the mat.
Walk around to the second side.
Use a modification that allows you stability in the pose
and ease of breath.
Front shin vertical.
Back leg strong.
Focus and quiet the mind as you breathe.
Soften the eyes and forehead.
Exhale, release the arms, turn to center.
Walk the hands forward to a wide leg downward facing dog pose.
Press your hands evenly into the earth
and move your body back into your heels.
If your hamstrings are tight, you'll use a brick under the hands.
Keep the hips directly above the ankles and knees.
Stand evenly into the legs and the four corners of the feet.
This is an excellent way to stretch the legs, spine and shoulders.
Turning the body upside down also helps to rejuvenate the brain.
Relax the neck, soften the face.
Practice keeping the body strong and relaxed.
Practice keeping the body strong and active
while the mind observes the steady, even flow of breath.
Exhale, walk the hands back under the shoulders.
You may bend your knees or come up with straight legs.
Slide the heels in, toes in,
then step the feet together for mountain pose.
Palms together in front of the heart.
Strong legs connecting to earth, quiet mind, soft breath.
Exhale, release the arms.
Step the feet wide, right foot out, left foot in.
Inhale, bring the arms overhead.
Exhale, bend the forward knee over the middle toe.
The front shin is always vertical.
The back leg stays strong as though reaching from under the ribs.
Lift the back of your rib cage off of your waist.
The body should feel stable and balanced between the two legs.
The breath should move effortlessly through the body.
Inhale and come up.
Exhale, turn the left foot out, the right foot in.
Turn all the way to the left.
Inhale, arms overhead.
Exhale, bend the knee over the middle toe.
The hand should stay separated shoulders width
until the palms can come together without the elbows bending.
Think of opening the body from the core outward into the fingertips.
The legs stay strong, the feet rooted to earth.
Focus your intention without hardening your mind.
Easy, rhythmic breath.
Inhale, come up.
Turn both feet forward.
Turn the right foot out, the left foot in.
Inhale, bring the arms up halfway.
Exhale, bend the knees over the middle toe.
Inhale, bend the knees over the middle toe.
Exhale, bend the right knee over the little toe side of the foot for proud warrior.
Reach the legs into the spread of the feet.
Reach the feet into the earth.
Lengthen the spine.
Keep the back leg strong and fully extended.
Release the shoulder blades down the back.
Lift the chest, elongate the neck.
If comfortable, turn the head to look over the right hand.
Feel the heat rising from the belly.
Inhale, come up.
Turn both feet forward.
Turn the left foot out, the right foot in.
Inhale, arms up halfway.
Exhale, bend the left knee.
You should be able to see your left big toe.
This position of the knee over the little toe side of the foot and the vertical shin will help to protect the knee joint when it's bent.
Proud Warrior helps to strengthen and balance the muscles and joints of the hips, legs, and buttocks.
No matter what your level of participation, this is a difficult pose that requires your attention and helps to develop focus and discipline.
Inhale and come up.
Turn the feet forward, release the arms.
Bring the heels together, toes together, step the feet together, palms together in front of the heart.
Center yourself over your feet.
Soften your eyes.
Inhale, arms overhead.
Exhale, fold forward from your hips.
Bring your hands onto the support of the brick, your shins, your ankles, or the earth.
Use enough support to rest comfortably in this pose.
Inhale, bring the arms to the sides and come up, reaching the arms overhead.
Exhale, release the arms, palms together in front of the heart.
Feel your breath, feel your feet connected to the earth.
Release the arms, step the feet a wide distance for side stretch.
Turn the right foot out, the left foot in.
Inhale, bring the arms up.
Exhale, bend the right knee over the little toe side of the foot.
Lengthen the right side body over the right thigh.
Extend the left arm.
The modifications are right elbow to right knee, left arm straight, or right hand to brick, nose in line with breast bone.
In the full pose, the right hand is on the floor.
The left arm is extended alongside the ear as the head turns upward.
No matter which modification you use, your weight should be evenly distributed between the two legs.
The breath is smooth and full.
Inhale and come up.
Release the arms.
Turn the left foot out, the right foot in.
Inhale, arms up.
Exhale, bend the left knee over the little toe side of the foot.
Extend the left side body along the left thigh and come to the appropriate modification.
Keep the body strong without creating tension.
Extend the spine from the strength of the back leg.
Inhale, come up.
Turn the feet forward.
Release the arms.
Turn the right foot out, the left foot in.
Inhale, arms up.
Exhale into triangle pose with straight legs.
Use the brick in the high position.
In the low position.
Or bring your hand to the floor outside your foot.
Feel the extension of the back leg.
Stability and spinal extension are enhanced by the connection of the back foot to earth.
Inhale and come up.
Turn the left foot out, right foot in.
Inhale, arms up.
Exhale, release into triangle pose to the left.
Keep your torso moving directly over your left thigh.
The top of your head extending beyond the little toe side of your foot.
In triangle pose, there's a deep opening of the forward hip and length in the hamstrings.
Inhale, come up.
Turn the feet forward.
Release the arms.
Bring the heels together, toes together.
Step the feet together for mountain pose.
Feel your center.
Reach through your legs and feet.
Breathe.
Inhale, bring the arms overhead.
Exhale, fold forward from the hips into standing forward bend.
Use the appropriate modification.
Keep the legs strong.
Release the spine.
Soften the neck.
Inhale, bring the arms to the sides and reach overhead.
Exhale, release the arms, palms together in front of the heart.
Soften the body without collapsing the body.
Release the arms and turn to the right for extended leg stretch.
Inhale, arms up.
Exhale, turn the thumbs toward the floor and bring the arms behind the back, palms together.
Inhale, lift the chest.
Exhale, fold forward from the hips.
For tight shoulders, use one of the following arm modifications.
Hands to hips, elbows squeeze back or hands to elbows.
Keep the spine long as you extend over the straight front leg.
Keep the back leg firmly rooted to earth for stability.
Inhale, come up.
Release the arms.
Turn to the left side.
Inhale, arms up.
Exhale, bring your arms into the appropriate modification.
Inhale, lift the chest.
Exhale, fold forward from the hips.
Lift the elbows to open the chest.
Think of lengthening the spine evenly from the belly into the collarbones and from the belly into the pubis.
Press into the back foot as you inhale and come up.
Release the arms.
Turn the feet forward, hands to hips.
Inhale, lift the chest.
Exhale, fold forward into wide leg forward bend.
Place the hands on a block or hands to earth.
Inhale, twist to the right, extending the right arm.
Lengthen the tailbone back, the top of the head forward.
Feel the width of the torso as you inhale, a gentle twist as you exhale.
Inhale, exhale, release the right arm.
Inhale, turn left, lift the left arm.
Reach down through the right arm.
Using the block allows you to achieve a deeper twist.
Widen the chest and back.
Exhale, release the left arm.
Hands to hips.
Inhale, come up.
Move the heels together, toes together.
Step the feet together for mountain pose.
Palms together in front of the heart.
As you breathe, exhale downward through the soles of your feet.
Soften the eyes and face.
Release the arms.
Come to the ground for hero's pose.
If you cannot sit comfortably on your feet, sit on the width of a brick as Veronica is.
Palms to thighs, release the shoulder blades down the back.
Elongate the spine.
Sink the tailbone into the earth.
Soften the face and breathe.
Exhale, fold forward to child's pose.
If your head does not come to the floor comfortably, rest it on the width of a brick.
Rest easily with the arms stretched forward or back.
Relax your mind and body.
Release any tension with your exhalation.
Soften and sink your hips into your heels, your head to earth.
From child's pose, use your arms to press up.
Lay on your belly, forehead down, palms up.
Inhale.
As you exhale, stretch the fingertips toward the toes, press the arms up, lift the chest.
This locus variation helps to strengthen the middle and upper back for better posture.
Allow the head to follow the arc of the spine.
Continue breathing evenly.
Exhale, release the arms and come down.
Inhale.
Exhale, press up.
Pressing the arms up will help to tone the back of the arms and open the chest for better breathing.
Connect to your breath and find ease in the pose.
Exhale, come down.
Use your hands to press up and turn over for bridge pose.
Knees are bent, shins vertical, palms turned up.
Press your feet evenly into the earth.
You will feel the back of your thigh and buttocks muscles firm.
Press the back of your arms, lift your chest.
Your shoulder blades should move down your back.
Never turn your head in bridge pose.
Breathe.
Exhale, release from the top of your spine to the bottom, touching each vertebra to earth.
Inhale.
Exhale, press evenly into the earth with your arms and your feet.
To complete bridge pose, bring your palms together behind your back.
One at a time, move your shoulder blades down your back.
Press the entire length of your arms into the earth as you evenly press your feet.
Feel the tone of the inner thighs as you lift.
The weight should be on the shoulders, arms and feet.
The neck should feel soft.
The breath even.
Release the arms.
Exhale, slowly roll down from the top of the spine to the bottom.
Extend the legs one at a time.
Breathe.
Inhale.
Exhale, bring the right knee to chest, clasping the hands over the shin or behind the knee.
Inhale.
Exhale, use your abdominal muscles.
Roll up.
Move the shoulder blades away from the ears and elongate the neck.
Keep the left leg moving down into the earth.
Inhale.
Exhale, release the spine.
Release the leg.
Inhale.
Exhale, left knee to chest.
As you roll up, feel your abdominal muscles firm.
Soften the neck and face.
Shoulders away from the ears.
Right leg to earth.
Inhale.
Exhale.
Release the spine.
Release the leg.
Breathe.
Exhale.
Step the feet in to a vertical shin.
Inhale.
Exhale, roll up to a modified boat pose.
Stretch the arms toward the toes to draw the shoulders away from the ears.
As you hold the pose, firm the muscles of the abdomen.
Keep the internal organs soft with breath.
Soften the face and eyes.
Exhale, slowly, with control.
Roll down.
Extend the legs one at a time.
Breathe.
Place the hands on the lower abdomen.
To tone the lower abdomen, step the feet in one at a time or, as you become stronger, slide them in.
Lift the shins to a horizontal position.
Keep the knees over the hip sockets.
With your hands, feel the tone of your lower abdominal muscles.
Step one leg at a time or slide both feet out to straight legs.
Inhale.
Exhale.
Step or slide in to vertical shins.
Knees over the hips.
Think of isolating the muscles under your hands to support the position of your legs.
Breathe.
Relax the upper body.
Exhale.
Step or slide out to straight legs.
Inhale.
Exhale.
Step or slide the legs in.
Release the arms to the sides.
Bring the knees in closer to the chest.
Inhale.
Exhale.
Twist the hips to the right.
Allow the legs and feet to come to the ground.
Turn the chest to the left.
Full, complete breath.
Inhale.
Exhale.
Firm the abdominals as you bring the legs to center.
Inhale.
Exhale.
Release the legs to the left.
Feel the twist that occurs at the waist as the hips move to the left, the torso to the right.
Exhale.
Firm the abdominal muscles to bring the legs back to center.
Bring the knees to chest.
Place the hands over the shins or behind the knees.
Inhale.
Exhale.
Roll up.
Release the shoulders away from the ears.
Inhale.
Exhale.
Release the spine.
Come to a seated position with both legs to the left.
Place the hands behind you.
Inhale.
Lift the chest.
Exhale.
Take the left hand across the right knee.
Twist right.
Inhale.
Lift the chest.
Exhale.
Twist.
Become aware of your internal organs as you breathe and twist.
Among many benefits, twisting postures help to stimulate and aid digestion.
Exhale.
Turn to center.
Extend both legs to staff pose.
Exhale.
Take both legs to the right.
Hands behind.
Inhale.
Lift the chest.
Exhale.
Right hand across left leg.
Twist left.
Think of the spine spiraling upward from the tailbone through the top of the head, toning and balancing the entire core of the body as you breathe.
Exhale.
Turn back to center.
Extend the legs.
Sitting on a folded blanket will assist those with tight hamstrings in the following seated poses.
Pull the sit bones back to sit upright on your pelvis.
Place the hands behind you.
Inhale.
Lift the chest.
Exhale.
Step the right foot in.
Lift the chest. Exhale.
Twist right, bringing the left arm around the right knee.
Inhale.
Lift.
Exhale.
Twist.
Reach through the heel of your left straight leg.
Exhale.
Turn to center.
Inhale.
Exhale.
Step the left foot in.
Inhale.
Lift the chest.
Exhale.
Twist left, bringing the right arm across the left knee.
Be aware of your body from the extension of your right leg and heel through the turn of your torso and out through the top of your head.
Breathe.
Exhale.
Turn to center.
For those with tight hips and hamstrings, place a strap around your feet.
Pull the sit bones back to sit upright on the pelvis.
Come forward comfortably.
Give yourself enough strap to feel the stretch in the back of the legs with no strain on the back.
Press evenly through the legs into the four corners of the feet.
If you have the flexibility, come forward from the hip into a deeper, more relaxed position.
If you have the flexibility, come forward from the hip into a deeper, seated forward bend.
Breathe into the back body.
Use the arms to press up to sitting.
In relaxation pose, it is most important to feel comfortable.
You may use a thinly folded blanket under your head.
Or you may roll a blanket and place it comfortably, running the length of your spine from your lower back and supporting your head.
You may also place a rolled blanket under your knees.
Adjust your shoulder blades to release down your back and wide.
Relax.
Breathe.
Let your body sink into the earth beneath you.
Feel the satisfaction of nurturing and caring for yourself that yoga provides.
Stay in relaxation pose for as long as you like.
Namaste.