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9 Yoga Poses To Fight Back Bulge

9 Yoga Poses To Fight Back Bulge

 

Side-Fierce

    1. Side Fierce

    • Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale and cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.
    • Stay here for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another five breaths on this side.

    Warrior-3

      2. Warrior 3

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      • Stand at the top of your mat with both feet together. Shift your weight onto your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you or you cando Eagle arms, as shown in the photo.
      • Draw your navel toward your spine and hold Warrior 3 for five breaths.

      Half-Moon

        3. Half Moon

        • Begin in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Then open your hips, arms, and chest into Warrior 2 Pose.
        • Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight.
        • Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When you’re ready, look up toward your left hand.
        • Stay here for five breaths, then try Half Moon on the left side.

        Triangle

          4. Triangle Post

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          • From Down Dog, step your right foot forward, rising into Warrior 1. Straighten the right leg, and extend the right arm out as far as you can past the right toes. Lower the right hand to the floor in front of the right shin (rest it on a block if you need to).
          • Shift weight back onto the heels, stacking the shoulders, extending your upper arm straight up.
          • Try to extend through both sides of the ribs equally, drawing the navel toward the spine.
          • Hold like this for five deep breaths. Then extend your upper arm over your ear so it’s parallel with the floor, coming into Straight-Arm Triangle.
          • After five breaths, rise up and repeat on the left side.

          Side-Plank

            5. Side Plank

            • Begin in Downward Facing Dog. Step both feet together so your big toes are touching. Move your right hand over to the left so it’s at the top center of your mat.
            • Roll over to your right side and plant your right heel down, balancing on the outside edge of your right flexed foot. Reach your left arm straight above you or extend it over your ear.
            • Stay here in Side Plank for five deep breaths, trying to keep your core strong and the pose steady. Repeat this pose on the left side.

            Dolphin-Plank

              6. Dolphin Plank

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              • From Down Dog, lower onto your forearms and walk your feet out. Your body should be in one straight line with your shoulders directly above your elbows.
              • Hold Dolphin Plank for five breaths.

              Bow

                7. Bow

                • Lie flat on your stomach, pressing your belly button into the floor. Bend your knees and reach for the outside edge of your right ankle and then your left.
                • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Inhale to lift your feet and thighs up as high as you can, and shift your weight forward so that you’re resting on your navel instead of on your pubic bone.
                • Hold Bow Pose for five deep breaths.

                Locust

                  8. Locust

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                  • Lie on your belly with your legs together. Place your arms by your sides so your palms are facing up. As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
                  • As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
                  • Stay in Locust Pose for five breaths, and then release back to the mat.

                  Wheel

                    9. Wheel

                    • Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
                    • Inhale, press into your palms, and lift your head, shoulders, and hips off the ground, holding Wheel Pose for five deep breaths.

                    yoga a8

                      Reference: popsugar.com

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                      Last Updated on September 20, 2018

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                      1. Breathe

                      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                      • Take five deep breaths in and out (your belly should come forward with each inhale).
                      • Imagine all that stress leaving your body with each exhale.
                      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                      Feel free to repeat the above steps every few hours at work or home if you need to.

                      2. Loosen up

                      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                      3. Chew slowly

                      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                      4. Let go

                      Cliche as it sounds, it’s very effective.

                      The thing that seems like the end of the world right now?

                      It’s not. Promise.

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                      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                      Letting go isn’t easy, so here’s a guide to help you:

                      21 Things To Do When You Find It Hard To Let Go

                      5. Enjoy the journey

                      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                      6. Look at the big picture

                      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                      Will this matter to me…

                      • Next week?
                      • Next month?
                      • Next year?
                      • In 10 years?

                      Hint: No, it won’t.

                      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                      Stop agonizing over things you can’t control because you’re only hurting yourself.

                      7. Stop demanding perfection of yourself

                      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                      8. Practice patience every day

                      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                      • The next time you go to the grocery store, get in the longest line.
                      • Instead of going through the drive-thru at your bank, go inside.
                      • Take a long walk through a secluded park or trail.

                      Final thoughts

                      Staying calm in stressful situations is possible, all you need is some daily practice.

                      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                      Featured photo credit: Brooke Cagle via unsplash.com

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