82 WEIGHT CONTROL sore: The basis of each Lesson $5 908 exercise which {s done for 5,07 NOTE: Th Pe minutes of Fest. 20d Tish She exercise 1s repeated for utes. TTSF dines. Harmonic encrs isos chil Se inserted to compliment aneEktie exercise. The Camel Rive Sea the Hip Swivel (on back) may ge paste, Close any session. and Pianiy- 2/10 minute relaxacion: pert by part. ‘the emphasis in weight control £8, 0° break doun the inner layer of TRE SREGGGh pressure applied in Fhe. exercise, thus reducing ¥eighe fat throdnon iz benefited too. Pec’ Sethe ‘increased circulation ALTE PEite” issues, wate strensphene Gen. as only the fet tissue 3 Sr oun while healthy tissue Becomes stronger. pier 4s_an essential component, for You cannot get a valid result With= dur fulfilling all conditions 1. DIAGONAL STRETCH TANTRIC SUORA SIDDHT (fer whele body) this cen be done in bed, bie on back Fas ce" Neve slow motion movie. tung £n20 Rolex moe, feeling calm, peaceful 276 graceful. the cosmos. feet Tkeeping less straight; 20° Ter Cur} fo, She Jravunder the ead, stretching €0y lefe gre Eight Behind the head, slowly, siouly. slowly. gone backs betttias strescned back, ané slowly SPF Keep the 1eft ter and forward (Like, strasche fesgee cat Stretch) in Sa yasenal streveh. You will never have & Weert ectack! Holé position 2.'29otfuces and suiten sides and Tepes qnis ives maximum stretch to spine end puts pressure under She TNs SALES Ge che navel point. AES Gnuses. take a long. ceer BECTUr E°e Gncurl slowly, and relax on Beck Zor § minutes. Relax the breath, and Wie by part. Repeat sequence UP SO 4 times in an hol 2, HASTPADASAN tror waistline & 1es5) A. the en pack, hands at sides 4 Boor and raise, alsernace | 1095 z— Yo tines eac' 1 above floor, B. Then 6* above © c. uris 1 heels 1s feet above ese but at greater to 3 minutes Relax, $ minutesRa 3. SPREAD LEG sITuPS (For back & thighs) tng on back, stretch legs wide ap. Wasa Fees oe US Ssh Utes hee 22 2 prone position. ‘Repeats rises’ Bother sit up and earch Ieee ankle wisn both hands, and Lie cous Co "Then right ankle D. Then both ankles, again, alternating situps for $ minutes E. Relax on back for S miniees and repe entire series 2 mere tines. 4, THALASAN (BALANCE Pose) (For whole body, arms & legs) ntinuing wi Bag otend Bp. legs wide apart. arms and hands gutstretched parallel to ground. Keeping ghe aFms in place, bend ‘the body foruacd BS f2F 28 Possible.” Straighten up and bend Backwards. Repeat for § minutes, ~: B. Rest for § minutes. §5 pStendiss. less 18> apart. arms parallel fo the, SFound at shoulder level. teist co fhe left, bringing “acns together at lefts and bend down and touch left foot. Straighten EB, quith arms outstretched, tuist to rishe. Aging arms together at right. and tosh yight foot. Continue, alternating siden for 5 minutes. D. Rest for § minutes Ey Stgndins. less 18" apart, arms outstretch sc, 408 ,Paraclel to the ground. twist ie. Aga bene down, touching right foot with lere Rang. (Tight acm pointing straight up. ‘sng yerhout stratghcening up. twist ane’ pend Fond P, FiS", touching, lefe foot with righs & 227g) (Ete ten strafgne Epo wet stone or Glider position, sue for 5 minutes F. Rest £6 GS. Repeat tbe 5. gp or Y \ 5. cRow poss For understomach region) Crow pose (crouching with feet flat en Fund. arms stretched in front) and stow zise to a standing position, and return to Crow Pose. Continue up and doun, snhalics fs you rise, exhaling as you descend. (ess be done with partners. or in a group cirei holding wrists - opposite wrists fer paren Crow Pose 1s very good ‘for the helps prevent hemorrhoids. This crouching position is the most healthy way to evs. Crow Pose strengthens those muscles a364 . 6. ANGLE ROWING Vy tior Pelvic Reston We sit uP, in front. Be iy forward |e Felesse toes. aan, % EScx s0°- keezin tc sides, elbows § PSone “as df rowing & Poet Continue © Ly for 5 minutes: pelax 5 minutes ané FePEaS 7. ONE LEGGED POSE (ror Navel Region) a. tying on back, raise 60e reg 90°, and Arep ig there, Then, Life, te other, 67 off weep 15 aand hold there for SP 3° { minute. the ground xe, with one 69, UP 3° go", hold meximar Shue for as erg Se possible, she orp anute. Tne, one 3°? ae 90°, nold UP Sener biz) off the GFOUne, she obtet Ss ainutes. ©. Reveat switching tying on beck. being one KES* AS chest BSR RTE ot paratter te she Frost n serecen 2S Sener knee te the ees Riternate with & push-pull motion. Knees: a Alsernace, chtne. oe the arms, HE°3°Sin | ROSE Sue SNE chess, continue fort minutes $e PULL AgtEsnaces and repeat secure’ jy 5, PRERN MUKHT SANA i 2, PRESS UCETavecen vunéng ond #252 relievins, Faen’to Feet : fiae on beck, WHER 283 at Sing “ieee dese rasGhes eMC ands and Fees petease 274 bring knees Reep tnen presse? Sai TR3. COBRA (For hands, wnote bogy, especially rectum) rad SE cuSRaPM:, Pedy streisnt. tess togecner and stretch tas 25 possible. Place und clese to breasts. > Shen for support. Raise tne reagsS testy, hen the chese. Legs cad sate’ Range” poe ERS Stound. try nos to use “et heads fer support, “although you acy “Se the 28;, etd the posture as long as" pose sible up to 14 minutes. Relax and rape. Keeps spine flexible, Pofavad, hose Of the’ abeomen ‘ana BNe rejuvenated and muscles, difficulties. 2 faz) twice should touch Sstice it can be repeated with once (Bow Pose) ao. 2 se mgany with @ slow inhalation while lifting the trunk, 7, °F 3 seconds. slowly exhaling eine lowering the body the ground HIft three or four tines one” deep breathing. Up io poses, the nerves and muscles of the heart, as Pelvic nerves and muscles acs Cures curvature of the spine: Fejuvenating spinal nerves Ales in curing female troubles Like Leucorrhoea, menstrusi 19. RAISES ON sTowacy, Greaks up extra fat and shapes body ) As. tying en stomach, ve: of hands Behind back, raise legs co and hold as long as possible - 123 9 3. Lying en stomach, the les with the chest and knees as fer as long as possible. R. (BOW POSE) 1g mi bend knees and catch hands and raise heal, bt86 12. SHALAVASANA (LOCUST POSE) sLfe on stenech, chin en ground. Place clenched Higee slong the side Ge the cnichs. "Raise Gre leg as far as possible, keeping it perfect ly straight. Hold a few secones ard change Ml. 1s. Repeat 3 tines (3 Lifts eacn es) Bae gi pgare position. using clenced fists For subport, fafse Scth legs “together, ae least 77 or as high as they will go. Hold 2 few seconds and repeat twice. | (Not be done by anyone rt trou! week lungs. because {t creates pressure os) Pelax § minctes. Lying 2n stomach clenched fists ath body at pelvic joints. Lift alter- slowly in synchronization itl ng fer 1y minutes. ay and’ Tepes! Tepeat Gi) ence nore. 32. BOAT POSE NO (For whole body and fingers) Lying on face, & and hugging ear * 3 AL With legs spread cpen, ri legs to maxi Aon ground. earns straight mS together above nead~ 3B. With less togeth Faise erms and legs to mex errs spread apart un and hold ©. With legs and arms spread pert. to the maximun and held. Relax and repee Lying on back. flip over onto stomach. turning fo right. flipping over and over across the =~ return, rolling to the le: wnile rolling. ¢ ists similar 9 Roll) “So net use the hands, Qua5. CONCH SANKASANA {Poe stomach & under stomach) A. Stand, Place right hand behind back at waist, catching the left hand at the le Hide of the weist. Twist the body lere aad rignt for 2 littie longer than 1 minute B. Change hands and twist again for longer ds on hips at each side of waist. and tuist for another more minute D. Lock both hands behind back at wall ~ and bend to tne left, forward, right Cc back. describing a large circle with upper ‘ torso for 1 minute. 1} =, Relax § minutes and repeat. 18. STOMACH PUMP & UDDIYANA BHANDA (To regain shape after breaking up fat) back, apply Neck Lock (pulling chin i into r sa neck), and pump stonach. Apply Mul Bhand, Pump stomach for 1 minute. The: apply. Uddayana Shanda (contracting stomach and diaphren up) and hold for es long as possible. Relax and repeat 17, PIVOT-SWIVEL OF HIPS + back. bend knees towards ches! SA A. Lying on back, bend knees towards chest ang spread then apart. Let legs dangle SEs Hin “bent knees. "Bring alternate Knees iStares “chest by raising alternate hips. eee Ls TS aeeton in the ‘lover legs, which haan Limply - the entiz action is in the hips. Continue for 3 minutes. This 1s especilly good women. It adjusts the hips the weight of the body is on the puts the womb in proper position, takes care of the liver systen Lie on the back, legs straight and spread then apert as wide as possible. Spread the above the head. With the wel body on heels, hands end head, reise che body as fast as possible Relax 1 to § minutes. Sit in Easy Pose. grab the and begin 2 spinal flex, rolling on cks forward and back about 2° is “will Produce a cold sweat It opens the capillaries The hips must roll and you must sweat. sueat pours down. you have done {t cor tes Relax on the back, thinking ef nothing the angel of love who is fussing you, ing youThe following exercises were not set, but are eraditional asanas fo weight loss Lie on back, knees bent, feet Place palms of the floor under shoulders. fingers pointing towards feet, and inhale, carefully’ straightening arms and legs, lifting but~ tocks so that the body forms an arch. and begin Breath of Fire for 1-3 minutes. This strengthens the lower back. facilitates the flow of energy th: the spine. and aids in metabolism. (fron Keeping Up with Kundalini Yoea. Pelvic Balance”) & POs ya for ULDER STAND (& PLOH): Lie on back, and using i 19 ms for support, raise the lower body so that ‘ the ar \ in'ss perpendicular to the floor. from the sho ‘ to the toes. (The hands support at the wats 1 as flexibility increases. they are placed fart! mt up the back. The chin should be pressed chest. Begin Breath of Fire for 1-3 m Vy lower the legs behind the head and tops i of ‘the feet on the floor, stretching the arms out iy Senina. and continue Breath of Fire for 2-2 mirutes 4 Ennale, exnale. and slowly come out of the posture. it Vertesra by vertebra, and relax on back. Stimulates i the ‘thyrofa gland chich reguleses metabolism: and ERs surhine of calories. : (Fron x ch wuingetint va 1 “Kriya for the Instinetual Self") People who cannot control their eating have no ol over metabolism. is a problem the Eastern which res- in lack of veness, and st ‘espect breathe long and deep throug! for 31 minutes 2 day for 30 days. Once you control thi you can control anything