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To fry fat on the mat is to move your body through challenging yoga poses that call upon all your muscles to work in novel ways. Practice this routine four times a week for best results. Keep a towel by your side; you will sweat! The Routine: Try the following sequence, staying in each yoga […]

To fry fat on the mat is to move your body through challenging yoga poses that call upon all your muscles to work in novel ways. Practice this routine four times a week for best results. Keep a towel by your side; you will sweat!

The Routine:

Try the following sequence, staying in each yoga pose for 5 deep inhales and exhales unless otherwise noted.

1) Plank:

Come on your hands and knees. Tuck your toes under and straighten your legs so you are in one horizontal line. Bring your shoulder blades together. Extend forward through the top of your head and reach back through your heels. Reach the backs of your legs up. Keep your elbows straight but not locked. Working with locked elbows is like slouching. You might be able to hold the position more easily but it won’t help you build strength because you rely on the joint to do the work instead of relying on your muscles. Back off slightly from your hyper-extended position so your elbows are straight. In plank, your elbows should be facing back toward your feet. Working this way will build strong and sexy shoulders. Make sure your hands are under your shoulders and your fingers are spread wide as if you were squishing them into the wet sand. Spreading your fingers ensures a stable foundation that builds strength effectively and prevents injury.

2) Up Dog

Keeping your palms pressed down, straightened your arms, roll your shoulders down back, and press your chest forward. Let your thigh and shins come up off the floor.  Bend your elbows slightly and sway your torso from side to side to release tension. Gently press the tops of your feet against the floor, your knees can also remain on the floor to help support your lower back.

3) Knee to forehead

Lift your hips and bring your right knee to your forehead. Roll your upper back forward.

4) Low lunge

Step forward with your right foot. Press your fingertips on the floor, with one hand on each side of your right foot. Bend your knees slightly and step back with your left leg into a long, low lunge. Your right leg should be bent deeply and your left leg should be straight. Reach out through your left heel and sink your hips.

5) Rotated Triangle

Bring the fingertips of your right hand to the floor outside your left foot. Open your shoulders to the left and extend your left arm straight up. Bring your right foot forward about a foot and press your heel down so your toes point a little out to your right side. Square your hips by pulling your left hip back and your right hip forward.

6) Down dog

From standing, come down to all fours. Spread your fingers wide on your mat. Make sure your wrists are under your shoulders and your knees are under your hips. Tuck your toes, lift your hips up and back and extend your legs. Press your shoulders toward the floor and relax your neck. Press your palms against the floor a few inches in front of your feet. Walk your feet back, lift your hips, and press your heels toward the floor. Relax your shoulders and head. Spreading your fingers ensures a stab/e foundation that builds strength effectively and prevents injury whether you are on all fours or in plank, down dog, or handstand, spread your fingers wide as if you were squishing them into the wet stand. If your heels are far away from the floor in down dog, try walking your feet forward a few inches to lower your heels. When your entire foot rests on the floor, you have a much more stable base and get more length out of the pose. If your heels are too far off the floor, you may overstress the rest of your body in an effort to hold the position. Walking your feet in a bit can help take the edge off until your body opens up more.

7) Down dog Split

Bring your right leg straight up behind you, foot flexed. Keep your hips square to the floor. Reach the back of your leg straight up. You can check whether your hips are square by titling your head down and looking to see if your foot is pointing down.

9) High lunge

Bend your right knee over your right foot so your thigh is parallel to the floor. Extend your arms straight up over your ears. Sink your hips and relax your shoulders. Put some weight on your left foot, reaching your heel out behind you for stability.

10) High Lunge with twist

Reach your left arm forward and your right arm back and open your torso to your right side. Make sure your shoulders are over your hips. Relax your shoulders and look back over your right hand.

Featured mage Source : magazine.thumbbell.com

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