My Day 9 Yoga

 Excess fat in the abdomen,hips and thighs..!!!

                                                                  
Then here is a solution for you.
 Do it regularly you will definitely find a change in you.

 Here i'm going to introduce two asanas:  Janushirasana and Paschimottasana
Those who find it difficult to do the full Paschimottanasana at first,can do half pose with one leg and one hand and then with the other leg and the other hand(Janushirasana).They will find this more easy. After some days when the spine becomes more elastic,they can practise the full pose (Paschimottasana).

Note:
    Those suffering from hernia, colitis and slipped disc should avoid this asanas.

Janushirasana:

• Sit straight and stretch your legs forward. Bend your right leg so that its sole is against the right thigh . 
• Press the perineum with the heel. While inhaling, raise both the hands over your head. Now exhale and bend forward and try to touch the left knee with the forehead. 
• Hold the left toe with the right hand and let the left hand rest on the back. Your right elbow should touch the ground. While inhaling, return to normal position. 
• Repeat the same procedure on the other side. 

                                                                         
Benefits:

• Helps to balance the blood sugar level. 
• It improves the flexibility of the sciatic nerves, ankles, knees and hip joints. 
• Improves digestion.
• Enhances the proper functioning of the kidneys.
• Expands the solar plexus.
•  Helps to overcome menstrual disorders.

Paschimottanasana-The Seated Forward Bend
There are many benefits of this posture, the main and most obvious one is to provide a complete stretch of the entire backside of the body from the back of the head through the heels.

Instructions:

• Sit with your legs outstretched in front.

• Keep your spine straight.

• Place your arms straight at your sides.

• Take a deep breath.

• Gradually raise your arms and start bending forward.

• Make sure your knees do not bend upwards in the process.

• Bring your nose as close to your knees as possible.

• Touch the soles of your feet with your hands.

• Stay in the position, hold your breath and count upto 10.

• Gently getup and sit in the initial position while letting your breath out.

•  Repeat for 10 to 20 times, depending on your stamina.

                                                                   

                                                                           
Benefits:

• Reduces fat in the abdomen. 
• Increases the peristalsis of the bowels.
• Massages the internal organs, especially the digestive organs.
• Cures piles and diabetes.
• The hip muscles of the abdomen, the solar plexus of nerves,  bladder prostrate, lumbar nerves, sympathetic cord, are all toned up and kept in a healthy, sound condition