How to Do Yoga Poses for Weight Loss | MORE

How to Do Yoga Poses for Weight Loss | MORE


Hi. I’m Liz McDonald teaching at my studio
Brazilian Yoga and Pilates. And I’m here to show you a brief sequence today for Yoga for
weight loss. Now before we move I just need to just mention that most all Yoga is for
weight loss or what we think of Yoga is the physical postures. Because it works a little
bit differently and I think more effectively in a typical calories in and calories out
method. Rather it recalibrate your body so that your body can start to do that automatically.
Re-regulating the metabolism, thyroid gland function and all that good stuff. So that
you can be a little bit more free with your diet. I’m particularly naughty. I love doughnuts
and tend to eat whatever I want and so far all is well. I don’t really spend a lot of
time thinking about, oh no am I losing a lot of weight and it just seems to have found
a nice healthy point to stay, which is great. So I can forget about it. That being said
we’re going to focus a little bit and creating a little bit more heat than normal and also
working on twist. Twist are really great for losing weight because we are defining our
midline and we’re doing so with our muscles. Okay. The other reason why they are great
it’s because they also detox. Whenever making a twisting motion like this you can think
of you’re kind of ringing out all the dirty stuff with this like sponge, right? So that’s
the intention we’re gonna work with today as we moved through this poses. Now if you’re
really looking for a good workout based on the studies online go ahead and do the yoga
for beginners video first, cut off the chivasana and then move straight into this sequence
and then we should be a nice and warm so we can prepare ourselves for some good deep twisting.
Okay? So starting mountain toes. We’re gonna inhale and take the arms over head exhale,
bend the knees slightly if you need to calm down into forward fold or Uttanasana .You
may not come down this far, it’s okay to just come down to your own extent. Again, keep
the knees, bend if you need to, inhale to come up with a flat back, exhale to deepen
once again. Feel the heels working away from the hamstring insertion. Inhale to come up
once again. Now that’s the half on salutation. We’re gonna do a few of these mainly we get
the heat and the breath flowing in the body. Remember you exhale the thaw ,inhale to rise.
Now say I weren’t this bendy. I’m gonna do some pretend, do little role playing and yeah…
still come down. I’ll say I had a bad back, I’m gonna bend my knees, that helps a bit
and then I’m gonna rest my hands on top of my thighs, instead of on the floor to stretch
my back forward. Exhale and bend forward. Maybe I can just go about right here. Inhale
to come up again. It’s better to work with five inches motion than nothing right? So
maybe a total of five of these. I’m now on my fourth. Last one… I’m gonna bend my knees
a little bit to come up and stop here for a moment. Go ahead and release your finger.
Make a stipple and find the top of the silver thread. This should be a thread that is connecting
you from top to bottom and beyond. Anchoring you into the sky and into the earth. Your
spine will grow in few opposite directions from the middle. Experience your length as
you pull your navel and to wrap your cord tightly around your spine buttressing it upwards.
Inhale to lift find the silver thread again. Exhale pull the navel in towards to the spine
and twist just the upper part of the body to one side. Try to leave the hips square
to the wall in front of you. Inhale to lift up again. This is much harder than it looks,
exhale put a little deeper, inhale stretch a little taller. Feel the left foot checking
out, check back in. Inhale to come back to center and now we’ll repeat on the other side.
So this is just my core muscles working here. Inhale to get lengths, exhale to tune back
into your strength. Last one. Lord have mercy. Exhale. Inhale lift up to the center once
again. Take the head back and up and (??) and out to the side. Doesn’t that feel . Roll
out the shoulders . Already getting a little messy and now let’s open it up to side for
triangle pose. Triangle pose. The most fun you’ve had with Geometry in a while. Okay,
what we’re gonna do is take both of the toes towards the right. Now I can be very specific
about this because the way our foot is positioned on the floor determines the way the thigh
bones are sitting inside the hips. And since a lot of us has lower back and kind of hip
and groin issues, we wanna make sure that we get our base in a good place for our hips
and lower back. So, with our right toes facing the right, they’re gonna be 180 degrees situation.
And the hill is actually gonna bisect the arch of the back slit. The back slit is turned
in the same direction by about 30 degrees. What tends to happen is this hip follows the
foot around, but we don’t want that. We want the hips to remain square, even though this
feet are turned. Inhale, take tons (??) across that wing , extend, breath, exhale, pull the
core in. Now the thing about this is you’re bringing the mindfulness of weight loss to
the series. So, you don’t wanna just kinda like check out, or do it like that right?
And (??) do it like kinda half face, but if we put energy in the whole body from fingers
to toes, we’re getting a lot more in of a pose. Exhale, start to pull that belly in
towards your spines reach, stay in the halfway point to make sure you are using your strength
to stay up here. Exhale slowly come down. This is where we’re different. It (??) it
may wrap around the tub, it may go on the side. I’ll go for the middle ground. Inhale,
allow the top ribs to blossom up to the sky and on through the top arm. Again, find the
highway across your arms and chest. And by high way I mean, there’s just… you can either
feel, the flow is either cut off ’cause we’ve like… it’s like bending up a garden hose,
right. We’ve cut off the flow or we’ve actually made an opening for everything. That’s where
you wanna work right. (??) . Lord have mercy. Go inhale , come on now. And now take both
of the feet towards that direction. So, now its almost you’re on skis. We’re setting up
now for rotated triangle, Parivrtta Trikonasana. Inhale, take that spine straight up through
the middle spine, find that silver cord once again. Inhale and stay for left arm up and
find a lovely diagonal from fingers all the way back to the back heel. Exhale to slowly
come down. make sure you’re not locking the front leg. Now your hand made on the floor
or you may need a block or be on the fingertips, but what you may wanna do is make sure that
both sides of the spines are the same length. That’s the tricky part. Inhale, find that
highway across the chest, exhale pull the belly to twist a little deeper. Remember,
getting rid of the toxins. Just imagine them draining draining out of the feet like injury.
I’m from the south originally. See about here, okay. So from (??) inhale, find a long spine,
exhale put the mind in the feet. As my teacher Matthew Cohen says and inhale to slowly windmill
up. Now if you’re a real ninja, you’re gonna switch the feet without moving the body. (??) . Inhale,
make sure you’re alignment is perfect. Check it out as good as it can be, (??),try to get
out of the way. Find that wide wing span and a strong length. Start leaning in one direction.
Pull the navel to the spine, so we’re coming down like we’re between two slices of bread.
Stay here for a few cycles of breath. Pretty common for you guys, for a lot of people,
they don’t wanna lean forward here, right around the shoulders, but try to lean back.
Like a friend is supporting you. After that five rest there inhale to come up, I’ll go
nice and slow so you can catch up if you’re lingering. Switch the feet now in the opposite
direction lining up the hips. Let’s find that really nice diagonal line again, you can see
this from the back. I’ve got energy from the back heel all the way up through the torso
and up through the fingers. Exhale, pull the belly in, keep the hips squared as much as
possible and take the hand to the inside of the foot. Inhale to stretch and slowly come
up. That can be a wobbly one. (??) . Come to the front. Shake it out and now we’re gonna
try both of those variations in extended side angle. Just kinda building on on what we just
did. Same principles of five for the alignment on the feet here in triangle. Inhale down,
just bending the right knee and take the hands to the floor. Now check this out. I can actually
swirl mt shoulder around and make a different type of diagonal from fingers to toes. So
after you finish triangle and rotated triangle on both sides. So, lets do a chair, just to
keep pour body nice and warm,you sit down in an imaginary chair and feel the (??) go
to work for you. So, it like moves back in a position, the bending knees and ankles.
Inhale to reach overhead. Arms can be separate or together. Now hang on to that between one
and five rest depending on what you’re going for today, and then exhale. Slowly transition
your way down to the earth. Set up for some really good twisting. Now, we wanna make sure
that our spine is symmetrically anchored into the earth by making sure these pointy little
sits bones are as well. So, that’s the number one thing. Then what we with the legs is the
details. So, we get those guys firmly on the floor. And then we take our top leg to the
floor outside the leg and just bend underneath us. Now if this is too intense for you, any
degree of this… if the food needs to rest on top of the knee. It’s fine too, but I do
really want the foot to be on the floor, right outside the knee. Once again, reposition those
sit bones so you’ve got a flat base. Inhale to lift the spine up and now use those twisting
muscles of pulling your navel to your spine. Inhale, grow tall. Exhale, reorganize, inhale
and just find your way into this pose nice and organically. Maybe start with 40 or 50
percent of what you can do. When we’re working deeply, I always my… my… I was gonna say
my patients, but I always tell my students when we’re working deeply that you really
have to take it in phases . Almost like you’re a middle school boy who is taking a girl to
the movies for the first time. All right. You wanna make sure she’s comfortable with
your hands on her knee before you caress and maybe put it around your shoulders. Same thing
when you’re doing Yoga. Am I okay here, yes, if so then and only then do you move on. And
just kind of rotating through all the positions inhaling to rise, exhaling to twist. The cherry
on top of this pose is to even pivot the head back and take the eyes around on your socket.
Then a few breaths here. Remember the longer you hold the pose, the twist rather is the
longer… the more benefits your gonna get from the twisting. Defining the wast line
and detoxing. Sweet inhale and pull the old switcharoo with the legs. (??) . She even
makes her own sound effects. Good, and the situate the sits bones evenly on the floor.
It maybe a little different on the side then on the other,that is totally normal. Inhale
to raise, exhale, find that inner power house and continue by degrees taking your seated
twist. Once again we wanna find that feeling of… width across the collar bone. And if
you just watch carefully you could see how the pose deepens. As different parts lets
go, another part start working. Come back on an inhale with a nice long spine and let’s
prepare for some fun in should stand. So shoulder stand starts on our back. And the reason why
I’m recommending this one is because its good for stimulating the thyroid gland. Our goal
is to compress and simulate the thyroid gland in this pose. One thing you need to know about
shoulder stand is to always gauge towards the ceiling. Definitely not the time to whisper
to your friends. So, go ahead and take a seat on the floor. And take the triceps kind of
right beside your torso, right buttresses. Our hands are kind of sitting on ready up
in the air here. So, for a second we’re gonna kick one leg and the other overhead. This
kind of all has to happen at the same time, so you may need to… make a few tries before
you get into it unless you already feel stable. Inhale and use the core muscles to raise the
legs up the sky and then start reciting the pose. Right now I’m definitely kinda crooked,
so I need to make sure that I stack my self up on both the right and the left leg. Lengthen
out through the legs. And then feel the sternum start to move towards the chin. If you can,
go ahead and walk the hands further down the back towards the neck and form a nice little
tripod to keep the buttress and leaping towards the ceiling. Pull your core in, now this is
definitely not the time to stare at your belly , ladies and gentleman, because in this pose,
nobody wins. So take you belly into your (??) and keep using it to elongate it. Sense that someone
pulling you up towards the ceiling by the pose. (??) four or five more breath here,
you wanna hold shoulder stand for a really long time and then exhale. Slowly let yourself
down, piece by piece if you can, leaving your legs straight and using your core to lower
the hips down gently, try to keep the neck nice and relaxed. Easier said than done of
course. Feel free to go ahead and pull through a few bridges, just to relieve the lower back
a little bit and then finally settle down into chivasana. Yes, even if you’re trying
to lose weight, chivasana or doing nothing is key and maybe teaching your body in a way
that it can actually achieve a healthy way , effortlessly. Definitely stay in chivasana
for at least 10 breath and hopefully be on ,maybe leave then lose count. Now it should
be set as goal in chivasana is not to fall asleep. If you do and you’re in need of a
good sleep, totally fine, no judgment here, but you wanna try to keep yourself in that
state between dreams and awakening. So that you’re aware of the healing. And just kinda
let yourself think back into your happy place, maybe a warm fancy beach in Brazil. We’ll
enjoy our last couple of breath in silence. Whenever you’re ready. Gently alight yourself
to stretch in all directions. Anything that feels good, pull on to your sides,basically
come up to a few positions. I’m Liz McDonald teaching from my studio in Los Angeles, Brazilian
Yoga and Pilates. The last sequence, just taking you right through some of the poses
that can help concentrate in weight loss. Although all Yoga is good for re-regulating
the body’s natural processes to maintain a good weight. We focus today on twist, heating
up the core and even regulating the thyroid gland so that we can speed up some of those
positive changes for you. Namaste.