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 BODYBAND USER GUIDE

CONTENTS
1. Donkey Kick

2. High Plank Leg Lift

3. Knee Drive

4. Lat Pull Down

5. Push Up Pop

6. Reverse Crunch Split

7. Sketer Step

8. Stagger Walk

9. Hip Bridge Sit-Up

10. Clamshell

Disclaimer

PAGE 1
 BODYBAND USER GUIDE

DONKEY KICK
1 2

1. Start on all fours with band around mid-sole of 2. Kick right foot straight back like you’re trying to
each foot. stamp a footprint on the wall behind you.

3. Engage abs to prevent arching low back.

4. Return to starting position. Repeat on other leg

and continue to alternate legs.

PAGE 1
 BODYBAND USER GUIDE

HIGH PLANK LEG LIFT

1 2 3

1. Start with band around ankles in a 2. Bring left foot out to the left as wide 3. Lift same leg up straight as high as
high plank position. Keep abs tight as possible then return to starting possible, being sure not to arch lower
and hips low. position. back (you should feel it in your glutes).

4. Return to starting position. Repeat

on other leg and continue to alter-
nate.

PAGE 2
 BODYBAND USER GUIDE

KNEE DRIVE
1 2

1. Lie face-up with band around feet, arms down 2. Engage core and use low abs to draw knee to
by sides. chest. Lower foot back to starting position.
Continue to alternate with other leg.

Make it harder: Try this standing up to challenge

your balance and further engage your core.

PAGE 3

PUSH UP POP
1 2
1. Place band around wrists. Start in
a high plank position with wrists
under shoulders, hips square, and
core engaged.
2. Drop to knees, keeping hips low.
3. Pop hands open wide as you lower
upper body and chest toward floor.
BODYBAND USER GUIDE
3
4. Press palms into floor to explosive-
ly send upper body back up and pop
hands back below shoulders.
5. Repeat.
PAGE 4
 BODYBAND USER GUIDE

REVERSE CRUNCH SPLIT

1 2

1. Place band around ankles. Lie faceup, arms 2. Engage core and lift legs to a 45-degree angle.
at side. Using lower abs, slowly lift hips off floor, rolling up
spine as if you’re trying to bring feet straight above
chest.

3. Thrust up as if you’re trying to stamp the ceiling

with the soles of your feet, use abs to lower hips,
and then lower legs back down to a 45-degree
angle.

4. Spread legs as wide as possible and then return

to starting position and repeat. PAGE 5

SKETER STEPS
1 2
1. Place band around ankles and
stand with feet wider than hip-width
apart.
2. Push off left foot to hop onto right
foot as you swing left arm in front of
you and sweep right foot behind you.
BODYBAND USER GUIDE
3
3. Be sure to kick leg back (like you
want to leave a footprint on the rear
wall) rather than to the side, or the
band will get bunched and roll up
your leg. .
4. Repeat on the other side.
PAGE 6
 BODYBAND USER GUIDE

STAGGER WALK
1 2 3

1. Place band around ankles. Stand 2. Send hips back and bend knees to 4. Step forward as far as band will
with feet just wider than hip width. lower to a squatting position. allow.

3. Bend elbows and clasp hands in 5. Repeat with other leg for 4 steps
front of chest for balance. and then reverse for 4 steps.

6. Land on heel as you move forward

and with toes as you move back for
the best balance.

PAGE 7

HIP BRIDGE SIT-UP
1 2
1. Place band just below knees. Lie face-up
with knees bent, feet hip-width apart, and arms
resting at sides.
BODYBAND USER GUIDE
2. Press into the heels of feet to lift hips up, form-
ing a straight line from knees to head.
3. Slowly lower hips back down then use abs to
lift upper body up to sitting while raising arms
straight overhead.
4. Slowly lower back down one vertebrae at a time
to return to starting position. Repeat.
PAGE 8

CLAMSHELL
1 2
1. Start with band around legs just below knees.
2. Lie on floor on left side with knees stacked and
bent to 90 degrees, left elbow below left shoulder,
and right hand on hip.
BODYBAND USER GUIDE
2. Lift hips off floor to form a straight line from
shoulder to knee.
3. Keeping core tight and hips still, rotate right leg
open to splay knees (like a clamshell opening) and
then lower back to starting position.
PAGE 9
 BODYBAND USER GUIDE

DISCLAIMER
If you have a latex allergy do not use BodyBand loop bands.
Although these bands are snap resistant do not overstretch, as you could injure yourself.
Inspect the bands carefully for damage before use. Do not use if a band shows any sign of damage.
Always consult a qualified professional before beginning any new exercise routine.

PAGE 10
 Bodytone bodyband.co

10 Benefits of
Adding Resistance
Bands to Your
Workouts
UBER FITNESS. AMNYTIME.
ANYWHERE
10 Benefits
of Adding Resistance Bands to
Your Workouts

1
1. Adaptable for Multiple Fitness
Levels — Whether you’re a beginner or an
expert, resistance bands are for you. They
come in a variety of resistances, including
light, medium and heavy, and you can
further adjust the intensity of your resis-
tance-band workouts by giving the band
more or less slack. You can even use mul-
tiple bands at once to increase the chal-
lenge.

2
2. Used with Familiar Exercises —
You can often use familiar strength train-
ing moves with resistance bands, which
means you don’t need to learn a compli-
cated new routine. For instance, resistance
bands can replace the weights you use for
biceps curls, or can increase the intensity
of your push-ups.

3
3. Whole-Body Exercises — Resistance
bands can be used for a comprehensive,
full-body workout that challenges virtual-
ly every major muscle group in your body.

4
4. Save on Storage Space — Resis-
tance bands take up virtually no space
to store them, which means you can use
them at home even if you have very little
extra space. When your workout is done,
simply stash them in a drawer until your
next session.
 5
5. Excellent for Travelling — Resistance
bands are lightweight and easily portable.
You can stash them in your suitcase when
travelling and use them to get a good
workout right in your hotel room.

6
6. Add Variety — Your muscles quickly
adapt to movements you do often, which
is why adding variety to your workouts is
key for challenging your muscles. Resis-
tance bands can be alternated with free
weights and exercise machines for ongo-
ing variety.

7
7. Easy to Use Alone — It’s not a good
idea to lift heavy weights without an ex-
ercise buddy, but resistance bands can
be safely used on your own. They’re ideal
for exercising any time, at home or on the
road

8
8. Can Be Combined with Other
Equipment — Resistance bands are
so versatile that you can even use them
along with weights, allowing you to get
the benefits of two types of exercises at
once.

9
9. An Effective Workout — Resistance
bands are incredibly simple, but they’re
also extremely effective at working your
muscles. Additionally, resistance-band
training can help you boost stamina, flexi-
bility, range of motion and more.
Must Do Toning
Tube Exercises
Without Using
Ankle Straps or
Door Anchor
Why Strength Training Is Important

I've explained why resistance bands So, while weight-bearing exercise, like
make a smart addition to virtually any resistance or strength training, can go
strength training program, but perhaps a long way to prevent the loss of bone
you're wondering why you should be quality and density, and can help reverse
strength training to begin with. the damage already done, interesting-
ly enough, strength training also has
Strength training will improve muscle and brain-boosting side effects, which can
bone strength, which can help prevent help you avoid age-related dementia.
falls and fractures, but it also increases
your body’s production of growth factors, You can use either gym equipment, resis-
which are responsible for cellular growth, tance bands, free weights or a combina-
proliferation and differentiation. Some of tion for your workouts. Gym equipment
these growth factors also promote the or resistance bands may be safer if you’re
growth, differentiation, and survival of a novice, as free weights will require bet-
neurons, which helps explain why work- ter form and control. Whichever one you
ing your muscles also benefits your brain. choose, I recommend having a trainer take
you through each exercise to make sure
you have the proper form performing the
exercise, to avoid injury.
 • Squats: While standing with your feet at
shoulder width distance, hold the handles
of the bands using both hands and stretch

Squats:
it up to shoulder level. Do a full squat but
prevent your hands from moving. Do this
gradually, then stand back up, and repeat
the same routine.

• Bent Over Rows: Place your left or right

foot on the band while the other foot is
kept at the back. Slowly bend forward
until you are at 45-degree angle position. Bent Over
Rows:
Gradually pull the band up to the level of
your waist while your elbows are kept in.
Proceed with the rowing motion while you
are squeezing your shoulders. Go back to
your starting position and do the same
using the other foot.

• Horizontal Chest Press: While lying with

Horizontal
your back on the band, take both ends of
it and hold it in. Slowly raise your left or
right hand towards the ceiling and then

Chest Press: bring it down slowly. Repeat the same

motion using the other hand.

• Biceps Curl: While standing on the band,

Biceps
hold both ends using your hands. Slowly
curl up your hands towards your shoul-
ders. Ensure that both elbows are bent
backwards. Keep the position for a couple
of minutes before going back to your start-
ing position and repeating the same rou-
Curl:
tine.

• Vertical Chest Press: Get a chair, attach

the band to it, and then stand on the band

Vertical while your back is facing the chair. Take

both ends of the band using your hands

Chest Press:
and then gradually extend both hands
outwards. Bring your hands back to its
starting position and repeat the same pro-
cedure.
Overhead Press: Stand over the center of a

Overhead
tube band with feet shoulder-width apart.
Grip each handle, positioning your hands
at shoulder level with palms facing each
other so your thumbs touch your shoul-
ders. Press straight up, rotating your palms
forward as you fully extend your arms.
Press:
Lower back down slowly and repeat.

Overhead Triceps Extension: Sit on a chair

Overhead
or bench, placing the center of a tube
band beneath your glutes. Grab a handle
in each hand, and stretch your arms up,

Triceps bending your elbows so that your hands

are positioned behind your neck. With
palms toward the ceiling, press your arms

Extension: straight up until they fully extend. Lower

back down and repeat before switching
sides.
Back Exercises
Bent-Over Row
You can do it, put your back into it. Stand
over the center of the band with feet shoul-
der-width apart. Bend slightly at the knees
and hinge at the waist, keeping your hips
back. Grasp each handle with hands facing
the outside of your knees. With elbows bent,
pull the band up toward your hips, squeezing
your shoulder blades together until your el-
bows form a 90-degree angle. Lower and row
for 10 to 12 reps.

Seated Row
Take a seat, but don’t get too cozy. With legs
extended, place the center of the band behind
the soles of your feet. Grab the band with both
hands, arms extended and palms facing each
other. Sitting nice and tall, bend at the elbow
and pull the band toward your core, squeez-
ing your shoulder blades together. Slowly
return to starting position and repeat for 10 to
12 reps.

Lying Pullover
No, this doesn’t involve pulling the covers over
your head. For this effective pec and lat exer-
cise, anchor the tube band in a low position.
Next, lie on your back, grabbing the free end
of the band with both hands, stretching arms
straight out overhead. With elbows slightly
bent, pull the band overhead, crossing your
torso until the handle reaches your knees.
Slowly return to starting position and keep it
up for 8 to 10 reps.
Chest Exercises
Push-Up
Take this classic move to a new level. Get in
plank position, draping the resistance band
across your upper back. Loop the ends of the
band through each thumb, and place your
hands on the ground in starting position—
body facedown on the ground. Contract your
glutes and abs, and push straight up until
your arms fully extend. Lower back down,
chest to the floor, and see what you’ve got for
5 to 20 reps (depending on your strength).

Standing Chest Press

Anchor the tube band on a cable column or
sturdy support at chest height. Grab each han-
dle with your back to the band. Step forward
to reduce slack, positioning your hands at
chest height. With elbows up and palms fac-
ing down, press the band straight out in front
of you until your arms reach full extension,
and squeeze those chest muscles. Return to
starting position and press on for 12 to 15 reps.

Bench Press
No barbell? No problem! Anchor a tube band
on the bench legs, and lie on the bench, face
up. Grabbing a handle in each hand. posi-
tion them at shoulder height (so your thumbs
touch the front of your shoulders). Extend the
arms straight up overhead to full extension,
moving your hands toward each other at the
top. Lower back down and repeat for 10 to 12
reps..
Shoulder Exercises
Forward Raise
To hit the front of the shoulders,
stand on the middle of the band with
feet shoulder-width apart and grip
each handle at your sides with palms
facing in. Next, without locking your
elbows, bring your right arm straight
out in front of you to shoulder height.
Slowly lower back down and raise
the roof for 8 to 12 reps before switch-
ing arms.

Lateral Raise
Build bolder shoulders with this isolation
move. Stand with feet positioned over the
center of a tube band, shoulder-width
apart. Grip each handle with arms down
at your side and palms facing in. Bend-
ing your elbows ever so slightly, raise
your arms straight out to the side to
shoulder-level. Slowly lower back down
and go for a total of 8 to 10 reps.

Bent-Over Rear
Delt Fly
Target the whole shoulder with this
fierce move. Sit at the edge of a chair
or bench, positioning your feet over the
middle of the band. Cross the band at
your knees, grabbing each handle with
palms facing each other. Bend forward
at the waist, back straight, and raise
your arms straight out to your sides
until the band reaches shoulder level.
Lower back to starting position and fly
away with 10 to 12 reps.
Arms Exercises
Standing Biceps Curl
Want to get ready for the gun show? Start in a
forward lunge position, right leg in front, and
place the middle of the band under the right
foot. Grasp one end of the loop band with your
right band, resting your elbow on the inside of
your knee (to target those biceps a little deeper).
With palm facing away from your knee, curl the
band up toward your shoulder, squeezing your
biceps at the top. Slowly lower back down and
repeat for 8 to 10 reps before switching sides.

Triceps Kickback
Kick back and relax. Just kidding! Stand in a
forward lunge position with your right foot in
front, positioned over the center of the band.
Holding each end of the band, position your
arms at your sides with palms facing behind
you. Bend at the elbows (keeping them tucked
by your sides) until your forearms are parallel
to the floor. Next, press down the arms, push-
ing the band behind your body until the arms
fully extend. Lower back down and repeat for
8 to 10 reps.

Overhead Triceps
Extension
Sit on a chair or bench, placing the center of a
tube band beneath your glutes. Grab a han-
dle in each hand, and stretch your arms up,
bending your elbows so that your hands are
positioned behind your neck. With palms to-
ward the ceiling, press your arms straight up
until they fully extend. Lower back down and
repeat for 10 to 12 reps before switching sides.
reps..
Core Exercises
Kneeling Crunch
Attach the band to a high anchor (such as the
top of a door or cable column) and kneel down,
grabbing each side of the band. Extend the
elbows out at shoulder-level, engage your ab-
dominals, and crunch down toward your hips
while contracting your abs. Slowly return to
starting position and repeat for 10 to 12 reps

Woodchoppers
Be an ax man (or woman) in training with this
great core move. Anchor the loop or tube band
toward the top of a cable column or support.
With your right side to the support, grab the
free end of the band with your arms stretched
out overhead. In one smooth motion, pull the
band down and across your body to the front
of your knees while rotating your right hip
and pivoting your back foot. Slowly return to
starting position and repeat for 8 to 10 reps on
each side.

Anti-Rotation Band
Walkouts
Know when to walk away. Anchor a loop or
tube band on a cable column or support po-
sitioned slightly below your chest. Grasping
the free end, create tension on the band and
squat to an athletic stance. Holding the band
with both hands straight out in front of your
chest, keeping your core tight, step laterally
until the band is too tense to go any further.
Slow and controlled, move back toward the
column to starting position. Repeat for 6 to 8
reps on each side.
The Full-Body Resis-
tance Band Workout
Ready to put it all together? Greatist expert and certified personal trainer Jes-
si Kneeland (who also demonstrates the moves here!) created this routine that’ll
work your whole body. For more totally-doable resistance band workouts, check
out Aaptiv.

#1
 #2

#3
Bonus Toning Tube
Workouts -
Burn Workouts :

https://www.youtube.com/watch?v=18hPypKsQ8w

Workout Using Door

Anchor and Ankle
Straps (For Legs Spe-
cially)
https://www.youtube.com/watch?v=KJjNSHWsFd4

Chest Expander
Exercises

https://www.youtube.com/watch?v=D_9e3eBw0Ng
About Us //

Addy #Creative Abi #Sensei

“In short, I turn ideas into stuff. Stuff “Born in the ruins, I always wanted to
that people will pay for. That’s my climb from the slimy muck to transcen-

braingasm” dent heights of self-actualization.”

Associated with
Stratup India //
Influencers says //

Fllow us on IG #lovebodyband

Other 4+ Starts Products//

BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

1. Be sure to properly warm up

before beginning this or any
workout.

2. Rest 30-90 seconds between

each set.

3. Perform each exercise in a

slow and controlled fashion.

4. Perform each exercise with

a resistance level suitable for

Explosive
you.

Lean Beach 5. Once the particular exercise

becomes less difficult, it’s

Body (Unisex) time to add more resistance

by using a thicker band.

All In Once Body Workout 6. Remember to stay hydrated

during the workout, as even
Under 18 minutes For Busy
the slightest bit of dehydra-
Professionals
tion can impair your perfor-
mance dramatically!
001
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

1
1

15X
Band Rows
002
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

2
2
1

12X
Band Pull Aparts
003
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

3
3
1

15X
Band Curls
004
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

4
4
1
2

8X
Band Overhead
Extentions
005
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

5
5
1
2

15X
Band Push-Ups
006
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

6
6
1
2

12X
Band Shoulder
Press
007
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

7
7
1
2

8X
Band Side
Bends
008
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

8
8
1
2

20X
Band Front
Squats
009
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

9
9
1
2

15X
Band Romanian
Deadlifts
010
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

1 2

3 4
Using
Ankle
Strap 5
011
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

1 2 3

5 4
Attach-
ing Door
anchor
the right
way
012
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

11
1
2

Band Biceps
& Triceps
013
BODYBANDX eGUIDE RESISTANCE BAND WORKOUT

22
1
2

Band Biceps
& Triceps
014
About Us // Influencers says //

Addy #Creative Abi #Sensei

“In short, I turn ideas into stuff. Stuff “Born in the ruins, I always wanted to
that people will pay for. That’s my climb from the slimy muck to transcen-

braingasm” dent heights of self-actualization.”

Fllow us on IG #lovebodyband

Associated with
Other 4+ Starts Products//
Stratup India //
 BODYYOGA
SAY
YES TO
YOGA
FOR
HAPPIER
AND
SEXIER
YOU!

Top 10 Yoga Postures For

Weight Loss

Best 5 Poses To Ease Lower

Back Pain

Top 10 Yoga Poses For

Beginners
Is It Good for Me If I Have a Yoga is a great activity for you if you have diabetes, high blood pressure, high
cholesterol, or heart disease. It gives you strength, flexibility, and mind-body
Health Condition? awareness. You’ll also need to do something aerobic (like walking, biking, or
swimming) if you’re not doing a fast-moving type of yoga.

Why Yoga is
Good for You?
Workout fads come and
go, but virtually no other
exercise program is as
enduring as yoga. It’s been
around for more than
5,000 years.
Yoga does more than burn calories and tone
muscles. It’s a total mind-body workout that combines
strengthening and stretching poses with deep breathing
and meditation or relaxation.

Examples of different yoga forms include:

Hatha. The form most often associated with yoga, it

combines a series of basic movements with breathing.
Vinyasa. A series of poses that flow smoothly into one
another.
Power. A faster, higher-intensity practice that builds
muscle.
Ashtanga. A series of poses, combined with a special
breathing technique.
Bikram. Also known as “hot yoga,” it’s a series of 26
challenging poses performed in a room heated to a
high temperature.
Iyengar. A type of yoga that uses props like blocks,
straps, and chairs to help you move your body into the
proper alignment.
The 10 Most Important Yoga
Poses for Beginners
1. Mountain Pose
Mountain Pose is the base for
all standing poses; it gives you a
sense of how to ground in to your
feet and feel the earth below you.
Mountain pose may seem like
“simply standing,” but there is a
ton going on.
How to do it: Start standing
with your feet together. Press
down through all ten toes as you
spread them open. Engage your
quadriceps to lift your kneecaps
and lift up through the inner
thighs. Draw your abdominals in
and up as you lift your chest and
press the tops of the shoulders
down.
Feel your shoulder blades com-
ing towards each other and open
your chest; but keep your palms
facing inwards towards the body.
Imagine a string drawing the
crown of the head up to the ceil-
ing and breathe deeply in to the
torso. Hold for 5-8 breaths.
2. Downward Facing Dog
Downward Dog is used in most
yoga practices and it stretches
and strengthens the entire body.
I always say, “a down dog a day
keeps the doctor away.”
How to do it: Come on to all
fours with your wrists under your
shoulders and knees under your
hips. Tuck under your toes and
lift your hips up off the floor as
you draw them up at back to-
wards your heels.
Keep your knees slightly bent if
your hamstrings are tight, oth-
erwise try and straighten out
your legs while keeping your hips
back. Walk your hands forward
to give yourself more length if
you need to. Press firmly through
your palms and rotate the in-
ner elbows towards each other.
Hollow out the abdominals and
keep engaging your legs to keep
the torso moving back towards
the thighs. Hold for 5-8 breaths
before dropping back to hands
and knees to rest.
4. Triangle 5. Tree 6. Warrior 1
3. Plank
Triangle is a wonderful stand- Tree is an awesome standing Warrior poses are essential for
Plank teaches us how to balance
ing posture to stretch the sides balance for beginners to work building strength and stamina in
on our hands while using the
of the waist, open up the lungs, on to gain focus and clarity, and a yoga practice. They give us con-
entire body to support us. It is
strengthen the legs and tone the learn to breathe while standing fidence and stretch the hips and
a great way to strengthen the
entire body. and keeping the body balanced thighs while building strength in
abdominals, and learn to use the
on one foot. the entire lower body and core.
breath to help us stay in a chal-
How to do it: Start standing with
lenging pose.
your feet one leg’s-length apart. How to do it: Start with your feet Warrior 1 is a gentle backbend;
Open and stretch your arms to together and place your right and a great pose for stretching
How to do it: From all fours, tuck
the sides at shoulder height. Turn foot on your inner left upper open the front body (quads, hip
under your toes and lift your legs
your right foot out 90 degrees thigh. Press your hands in prayer flexors, psoas) while strengthen-
up off the mat. Slide your heels
and your left toes in about 45 and find a spot in front of you ing the legs, hips, buttocks, core
back enough until you feel you
degrees. that you can hold in a steady and upper body.
are one straight line of energy
gaze.
from your head to your feet.
Engage your quadriceps and ab- How to do it: For warrior one, you
dominals as you hinge to the side Hold and breathe for 8-10 can take a giant step back with
Engage the lower abdominals,
over your right leg. Place your breaths then switch sides. Make your left foot coming towards a
draw the shoulders down and
right hand down on your ankle, sure you don’t lean in to the lunge, then turn your left heel
away from the ears, pull your ribs
shin or knee (or a block if you standing leg and keep your ab- down and angle your left toes
together and breathe deeply for
have one) and lift your left arm dominals engaged and shoulders forward 75 degrees.
8-10 breaths.
up to the ceiling. relaxed.
Lift your chest and press your
Turn your gaze up to the top palms up overhead. Step forward
hand and hold for 5-8 breaths. and repeat on the opposite leg.
Lift up to stand and repeat on
the opposite side. Tip: I like to
imagine I’m stuck between two
narrow walls when I’m in triangle
pose.

7. Warrior 2
Warrior 2 is an external hip open-
er and opens up the inner thighs
and groin. It’s a good starting
point for many side postures in-
cluding triangle, extended angle
and half moon balance.
How to do it: Stand with your
feet one leg’s-length apart. Turn
your right toes out 90 degrees
and your left toes in 45 degrees.
Bend your right knee until it is di-
rectly over your right ankle while
keeping the torso even between
the hips.
Stretch your arms out to your
sides and gaze over your right
hand. Hold for 8-10 breaths be-
fore straightening the right leg
and turning your feet to the other
side to repeat on left side.
10. Child’s Pose
Every one needs a good resting
pose and Child’s pose is an awe-
some one not just for beginners
but for yoga practitioners of all
levels.
9. Bridge Pose
A counter pose to a forward
bend is a back bend. Bridge is a
good beginner’s back bend that
stretches the front body and
strengthens the back body.
How to do it: Lie down on your
back and place your feet hip
width apart. Press firmly on to
your feet and lift your butt up
off the mat. Interlace your hands
together and press the fists down
to the floor as you open up your
chest even more.
Imagine dragging your heels on
the mat towards your shoulders
to engage your hamstrings. Hold
for 8-10 breaths then lower your
hips down and repeat two more
times.
It’s good to learn child’s pose
to use when you’re fatigued in
Down Dog, before bed at night
to work out the kinks, or anytime
you need a mental break and
stress/tension relief.
How to do it: Start on all fours
then bring your knees and feet
together as you sit your butt
back to your heels and stretch
your arms forward. Lower your
forehead to the floor (or block or
pillow or blanket) and let your
entire body release. Hold for as
long as you wish!
09 Yoga
Postures for
8. Seated Forward Bend
It’s important to incorporate a
forward bend in yoga practice
Weight Loss
to stretch the hamstrings, lower
and upper back and sides. Seat-
ed forward bend is the perfect
fold for everyone to start to open
up the body and learn to breathe
through uncomfortable posi-
tions.
If you feel any sharp pain, you
need to back off; but if you feel
the tension when you fold for-
ward and you can continue to
breathe, you will slowly start to
loosen up and let go. You can
also keep your knees bent in
the pose as long as the feet stay
flexed and together.
How to do it: Start seated with
your legs together, feet firm-
ly flexed and not turning in or
out, and your hands by your
hips. Lift your chest and start to
hinge forward from your waist.
Engage your lower abdominals
and imagine your belly button
moving towards the top of your
thighs.
Once you hit your maximum,
stop and breathe for 8-10
breaths. Make sure your shoul-
ders, head and neck are all
released.
1. Plank
Holding a plank may be one of the best
ways to strengthen your core. It may not
look like much, but drop into plank and it
won’t take long to feel it in your abs.
Subtle adjustments can increase the in-
tensity even more.
Energetically draw your heels and the top
of your head in opposite directions and
keep your chest moving forward between
your arms. Do this daily for develop rock-
hard abs.
2. Warrior II (Virabhadrasana B)
Like a powerful warrior, you too can tone
the muscles in your thighs and shoulders
with Warrior II. To get the most out of the
posture, try to bend your front knee so
your thigh is parallel to the floor. The lon-
ger you can hold this position, the tighter
your quads will get.
The secret is to calm the mind and just
breathe. Remind yourself, you are a war-
rior! Now, mighty warrior, switch sides.
3. Warrior III (Virabhadrasana C)
For a more toned butt, Warrior III is the
way to go. In addition to toning your back
end, it’s also a great way to strengthen
your back, legs and arms.
To get even more out of it, contract your
abs while you hold the position. Not
only will it help you balance, but it’ll
flatten your belly too. The longer you can
hold Warrior III, the more your butt
will benefit.
4. Triangle (Trikonasana)
Trikonasana may not make your muscles
shake like some other postures, but do
it often and your abs will thank you! The
twisting motion of trikonasana helps to
improve digestion and reduce fat
deposits in the belly.
On top of that, by engaging the muscles
of the legs and arms, you can build more
muscle and burn more fat.
5. Downward Dog (Adho Mukha Svanasana)
Looking for a way to tone your total body?
Then Downward Dog it. With a little extra
attention to certain muscles, this asana
goes from a resting pose to a radical way
to strengthen your arms, back and thighs.
To get the most muscle-toning benefits,
engage your thigh muscles as you rotate
them inward, and do the same with your
upper arms. Continue to press down
through your hands and heels.
Hold it—and don’t forget to breathe!
6. Shoulder Stand (Sarvangasana)
From improving digestion to therapy for
the thyroid and even increasing strength,
shoulder stand does it all.
This inversion works to balance thyroid
levels which boosts metabolism, im-
proves the respiratory system, strength-
ens the upper body, legs and abs, and
helps you sleep better. Add this to your
practice daily and you’ll feel like a whole
new person.
7. Bridge (Setu Bandha Sarvangasana)

Bridge pose is great for the thyroid,

glutes, and great for weight loss. The action
of reaching your chest toward your chin
gently massages the thyroid gland to
produce this all important metabolism-
regulating hormone.

Pressing down with your feet engages your

thighs and back end to help tone those
muscles too. And if you need one more rea-
son to practice Bridge, it also helps
stimulate the abdominal organs to keep
your digestion happy.

8. Twisted Chair (Parivrtta Utkatasana)

Call it yoga’s version of a squat—but made

just a little bit more intense. Parivritta
Utkatasana, or Chair pose, works the quads,
the glutes, and the abs. And that’s just the
muscles.

The twisting also helps the digestive system

and the lymph system. Combine all these
into one move and you’ve got a great way
to lose weight.

9. Bow (Dhanurasana)

4 Yoga Poses
Looking for a way to burn belly fat fast?
Bow pose can help. You can get deeper
into the pose by pulling your hands and
feet in opposite directions until only your
abdomen and pelvis are touching the floor.

Not only does Bow pose help massage the

abdominal organs to improve digestion,
but it’s also an amazing way to strengthen
the thighs, chest and back.
to Ease Lower
Back Pain
1. Supine Twist
A twist to the spine offers a great tension reliever for the entire back, as well as the neck.
You get to lay down, relax and let the gravity help you.
Lay on your back, bring your arms to a T-shape on the floor, and bring your knees to-
wards your chest. Slowly lower both knees to the left, keeping the neck neutral or turn-
ing the gaze away from the knees.
Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place
a block or a bolster between the knees. Stay anywhere between 1-4 minutes, and repeat
on the other side.
2. Sphinx Pose
Start by laying on your stomach, feet hip-width apart, and bring the elbows under the
shoulders. If there is too much pressure on your lower back, you can bring your elbows
slightly forward.
If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 min-
utes, and come out by first lowering your upper body on to the floor. Relax on the floor
as long as needed, and then come to a child pose for few breaths.
3. Thread the Needle Pose
To start, lay on the floor, and bring the soles of the feet on the ground, feet hip-distance
apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the
pose. Take your right arm in between the space of the legs, and the left arm outside the
left thigh.
Interlace the fingers either behind your knee, or on top of the shin, depending on the
space available to you. Keep the back and shoulders relaxed. Stay anywhere between
1-3 minutes and change sides.
2. Sphinx Pose
Start with your knees bent, back straight and long, tailbone towards the ceiling. Slow-
ly straighten and stretch one leg at a time back bringing the heel closer towards the
ground.
Draw the shoulder blades towards the spine and actively try to lower them, rotating
your upper arms outwards. Stay for 5 breaths.
Your lower back supports the whole torso, so taking care of it is kind of important. Sit-
ting less, moving more, stretching and strengthening the back goes a long way. Howev-
er, if you are having persistent pain in your lower back, it’s always good to check it with
the doctor to make sure nothing more serious is going on.
 Sukshma Yoga
Pull your earlobes downwards and hold for
10 to 15 seconds.

Sometimes parents or teachers pull chil-

dren’s ears. Did you know that there is a
scientific reason behind this? Scientists
say that all the nerves that increase prag-
ya (awareness) are located in the lower
part of the ear. Pulling your ears increases
awareness and reduces the chances of
making mistakes. So if you pull your own

Simple Daily Yoga For ears, no one will find an opportunity to do

it to you!

Seniors Above 55 Years Hold your ears and move them in a clock-
wise and then anticlockwise direction
(mimic the same motion that occurs when
riding a bicycle) till your ears become hot.

Sukshma Yoga Move three fingers (first, middle, and ring

finger) from the jawline to the chin and
massage your cheeks. You may keep your
When something goes wrong, we place our mouth open as you do this.
hands on our head and say ‘Oh God!’ Do the
same thing now, but mindfully and calmly! Did you find knots in the spaces between
Then gently massage your head and scalp. your jaws? This is where stress hides. See
It facilitates blood circulation to the brain. how ‘knotty’ you have been? Iron out all the
This relaxes the mind and when the mind is knots with this technique!
relaxed, life becomes smoother.

Pinch your eyebrows 5 to 6 times using your • Open and close your jaws 8 to 10 times.
thumb and index finger. • Open your mouth and move your jaws from side to side 8 to 10 times.
• Rotate your neck. Breathing in, take your head back and breathing out, touch your
Did you know that we use forty three mus- chin to your chest. Repeat this 5 to 6 times.
cles to frown and only seventeen to smile? • Rotate your head, first in a clockwise direction, then in an anticlockwise direction.
Breathe in as you go up (first half of the cycle) and breathe out as you return to the
Roll your eyes 5 to 6 times clockwise and starting position (second half of the cycle). Repeat this 5 to 6 times in a clockwise
then anticlockwise. direction. Then switch to an anticlockwise direction.
• Now shake your hands vigorously for 2 minutes. If you are wondering how intense-
Squeeze your eyes tight and then open ly you need to shake them, watch how dogs and cats shake water off their bodies. So
them wide. Repeat this 10 to 15 times shake, shake, shake your hands. Then slowly bring them to a halt and sit still.
 Barbell bench techniques &
How to use wrist wraps

1.
Line the thumb loop up
with the inside of your
wrist. Hold the wrist wrap
alongside your wrist so
that the thumb loop aligns
with your thumb. The
fabric portion of the wrist
wrap (below the thumb
loop) should align with
the lower portion of your
hand, just below your
thumb. Put your thumb
through the thumb loop.
This will hold the wrist
wrap in place on your
hand.

2.
Wrap the wrist wrap
around your arm. Before
you begin, check both
sides of the wrist wrap
fabric and find the side
that doesn’t have Velcro.
The Velcro will need to
end up on the outside of
your wrist once you’re
done wrapping, so wrap
your wrist with the
Velcro-free side facing in.
 3.
Typically, the side with
Velcro will also have a
large brand logo.
Be sure to keep the edges
of the wrist wrap aligned
while you’re wrapping.
The wrist wrap should not
spiral down your arm.
4.
Wrap until the wrist wrap
is comfortably tight, then
secure it with the Velcro.
The tightness of the wrist
wrap is partially a matter
of preference. It should be
tight enough to put pres-
sure on your wrist and
keep the joint stable, but
not so tight that it causes
discomfort.
5.
Repeat the process with
the other wrist wrap.
You’ll use the same se-
quence of steps to put a
wrist wrap on your other
hand.[8] Try to put the
wrist wraps on so that
they’re tightened to the
same degree on both
hands.
6.
Perform pushing or press-
ing exercises. Wrist wraps
will provide little or no
benefit when you per-
form exercises that involve
pulling a weight towards
yourself, or exercises that
do not require a straight
wrist (such as lateral pull-
downs and curls, respec-
tively). To benefit from
your wrist wraps, try
exercises like:
Bench press, Dumbbell
rows, Deadlifts, Rack pulls.

How To
Effectively
Wrap Knee
Wraps
1.
Step 1
The first step the lifter
should take is to roll the
wraps up tight into a roll,
this means the wrap will
be easier to handle and go
on tight without too much
effort. re below picture
2.
Step 2
The lifter will start from
behind the knee and be-
low the Patella (Kneecap)
As shown in the picture.
3.
Step 3
The wrap will then go
around the leg below the
Patella and above the
Patella. This will give the
knee support.
The Essential Skip Rope Routine To Torch
Fat And Get Fit FAST

1.

HIGH
KNEES

2.

SHUFFLE
 3. 5.

OBLIQUE DOUBLE
TWIST UNDER

4. 6.

CROSS- HIGH
OVER KNEE
CROSS-
OVER