My Beginner’s Yoga for Weight Loss has been the most popular video by far, from my YouTube collection. The first video targets core strength. Here are the first five steps of the video. Practice each step for 2 minutes to begin.
1. Begin seated cross-leg seat, known as Suhkasa or Easy Seat. In this seated position, exercise a few shoulder rolls by lifting your shoulders up to your ears, then drawing your shoulders back away from your face, and rolling them down close to your spine. We begin with this movement to release surface level tension. While, not specifically located in areas where excess weight tends to accumulate, your shoulders and neck are the prime location for surface level tension. By sending waves of relaxation through your body, from this area, you are signaling your entire body to be receptive to the powerful work that is ahead.
2. Shift from Easy Seat by extending your legs out in front of you. Support your back in an upright position by placing your hands or fingertips firmly to the ground just behind your hips. We now ground the energy of our shoulders into the deep position close to your spine. This sustains the relaxation achieved from the previous exercise. With your legs extended forward, you exercise more core work around your navel, while simultaneously elongating your hamstring and calf muscles.
3. Lie down onto your back with your knees drawn up to your chest. Feel your thighs compressing into your belly, and your back compressing into the ground. This develops strength and focuses power on your lower belly area.
4. Lift your knees away from your chest so that your thighs are vertical. Press your hands onto your thighs to create resistance. Keeping both hands pressing onto one thigh, extend your opposite leg up and forward. Alternate with both legs. It’s like pedaling an imaginary bicycle into the sky. This dynamic movement creates fresh circulation through the deep core muscles, flushing out toxins and regenerating agility.
5. Extend both legs straight up and place your hands palm down beside your hips. Feel your elbows pressing down into the ground as well as your upper arms and hands. Lengthen your tail bone away from your navel by drawing your navel into your body towards the ground and looping your tail away towards the top of your mat. Exhale and accentuate the inward draw of your navel, and inhale to relax but maintain the position. Go one more step by lifting your hips 3-4 inches off the ground, as you draw your navel inwards on the exhale. Settle your hips back onto the mat on the inhale.
For more exercises, follow along with the video!