June 21, 2016 Radhika Bose 0Comment

Part II as promise

Metabolism rate also depends upon several factors like age, gender and physical activities. Indigestion and constipation are the most common problems in people. Practising yoga daily will help you with these problems.

1. Wide-Legged Standing Forward Bend

Prasarita Padottanasana

Straighten your legs and turn your feet forward so that they are parallel in a triangle shape. Fold forward, and place your hands on the floor or on blocks or try touching the head to the ground. Whatever feels comfortable to do. Hold for 1 minute.

2. Warrior Pose I, variation

Virabhadrasana I

From Downward Dog, step your right foot 
forward, clasp the hands behind the back, and fold forward to the inside of your right leg. Rest the belly on the thigh or inside the thigh. Hold for 1 minute.

 3. Half Moon Pose

Ardha Chandrasana

From standing Forward Fold, raise your back leg level with your hip. Place your forward fingertips on the floor directly beneath your shoulder and your back hand on your hip.

4. Downward Facing Dog Pose, variation

Adho Mukha Svanasana


Lift your left leg, look between your hands, and hug the upper arm bones toward each other. Switch sides several times, bending the knees and hopping from side to side. Continue for 1 to 2 minutes.

5. One-Legged King Pigeon Pose

Eka Pada Rajakapotasana

Release your hands to the floor. Lower your right knee to the floor, to the right, keeping your heel close to the pelvis. Fold forward and walk your hands forward. If you feel any 
knee strain, place support under your right hip. Hold for 2 minutes.

6. Plank Pose, variation

From Downward Dog, come to your forearms, clasp your hands, and tuck your toes. Engage your legs and lower your torso to plank. Press your forearms down to create space between the shoulder blades. Hold for 30 to 60 seconds.

7. Knee to nose

Inhale; round back, scoop in abs, and pull right knee to nose.

Knee to right shoulder

Inhale; round back and bend right knee, opening it out to the side. Bring right knee to right shoulder.

Knee to left shoulder

Inhale; bring right knee in and across body toward left shoulder.

One-legged plank

Inhale; lower hips, move torso forward so shoulders are over hands; keep right leg up; hold.

Exhale and lower leg. Raise hips; return to start.

Repeat entire series on left.

8. Reclining Bound Angle Pose

Supta Baddha Konasana

Lie back on a bolster (or pillows) so it’s supporting the middle and upper back. Press the soles 
of the feet together, and let the knees rest 
on blocks (or pillows). Hold for 5 minutes.

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