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April 2012
Yogasanas For Tight And Flab-Free Hips
Uttara Sharma
 
Downward Facing Dog
  • Stand on the mat.
  • Bend forward into a fold.
  • Hands on the mat and take your legs back.
  • Try to push your butt to the sky.
  • Spine straight and try to go deep into the mountain pose. Be in the pose for 30 counts.

Circles In Downward Dog
  • Next, start making big circles with your right leg. 15 counts clockwise and 15 counts counter clockwise.
  • Repeat the same with your left leg. 15 counts clockwise and 15 counts counter clockwise.
Leg Lifts In Downward Dog
  • Now lift your right leg for 15 counts.
  • Bring it back to original position.
  • Then lift your left leg for 15 counts.
Standing Big Toe Pose
  • Stand on the mat.
  • Lift your right leg up to your hips and hold the big toe.
  • Stay in the pose for 15 counts.
  • Repeat with the left leg.
Leg Lifts In Cat Pose
  • Lift your right leg up to your hips and then bring it down (remember not to rest it on the mat when coming down).
  • Repeat it for 20 counts (hip level and down).
  • Repeat the same with your left leg.
Circles In Cat Pose
  • Lift your right leg up to your hips and then make circles without touching your foot to the mat for 10 counts and reverse with the same leg.
  • Repeat the same with your left leg. 10 counts and then reverse it for 10 counts.

Cat Series
  • Come on all fours on the mat (cat cow pose).
  • Lift your right leg up to your hips and stay there for 20 counts.
  • Repeat the same with your left leg.
Leg Kicks
  • Lift your right leg and bend from your knee and start kicking for 15 counts.
  • Repeat the same with your left leg.
Knee To Your Nose
  • In the same cat cow pose, now bring your right knee to your nose and then stretch it back straight behind you. Do this for 20 counts.
  • Repeat the same with the left leg. Left knee to your nose and stretch it back straight behind you for 20 counts.
Bent Leg Lifts In Cat Pose
  • Lift your right leg up to your hips, bend it at the knee and start lifting it up from the hip.
  • Repeat the same with your left leg for 20 counts.
Extended Side Angle Pose
  • From Downward Facing Dog, bring the right foot forward next to the right hand.
  • Drop the left heel down to the floor.
  • Bend the right knee so that the calf and thigh are at a right angle with the thigh parallel to the floor.
  • Bring the right hand inside or outside the right foot and the left arm up towards the ceiling, opening the chest and stacking the left shoulder on top to the right.
  • Bring the gaze up to the right hand.
  • To keep the body in balance, repeat on the left side.
Garudasan
  • Stand on the mat.
  • Bend the right leg, lifting the foot from the floor and cross your right thigh over your left.
  • Hook the right foot around the left calf.
  • Bring the arms out in front.
  • Cross the left arm over the right and bring the palms to touch.
  • Lift the elbows while keeping the shoulders sliding down the back.
  • Hold for 5-10 breaths. t Repeat on the other side.
Uttara Sharma is Yoga Professional Specialist in Weight Loss and Stress Management Hyderabad


    
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