Plus-Size Clothing
Making fabric from fiber is really a typical job. A few of us have the knowledge on this full process. Many of us actually do not want to know about this, probably that is why textile sector having being so innovative and modern is seen with the eyes...Read More Plus-Size Women Modeling
In the past, a big body was associated with health and wealth. As a matter of fact, up until the 1960's, plus size women were lauded for their beautiful physiques. The plus size woman appeared in almost all of the fashion photographs, films, and ...Read more Plus-Size Fashion
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Marcy Guevara, Editor-at-Large of SKROCH Magazine, Fashion Model and Critic, Television Figure had been facing camera when
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Yoga and Fitness
It is important for fat people to approach exercise in an informed way. If a fat person is just beginning an exercise
program, it is important to set realistic goals and to have realistic expectations. Often it takes time to build up the
stamina to exercise for long amounts of time; this can be true for thin people too. A medical exam prior to beginning
a formal exercise program is also suggested for overweight individuals. Again, walking, yoga and pranayama (breathing practice)
are the best options for exercising; these are inexpensive and can be easily regulated. It is also important to have
some basic knowledge about yoga and pranayama.
Yoga:
Yoga is an art in the form of scientific slow movements of body parts along with breath control that will definitely give any
person good result and will balance all the imbalances of the internal body parts slowly but steadily. The practice of
Indian yoga and pranayama had started nearly 1,32,000 years ago, its evidences are present in the epic of Mahabharata.
You have to practice with patience, no argument, result is inevitable. I personally recommend everyone to watch the TV channel "Astha"
if possible, where you will get to see the simple yoga and pranayama of Swami Ramdevji Maharaj, a true Indian saint, who
has created a revolutionary physical and mental improvement of people all over the world, especially in India and
has re-established the benefits of Patanjali yoga-mudras.
How to start Yoga
Yoga has a range of poses and well set out sequences for persons with different profiles and conditions. There are several
simple positions as well as more complex ones. You must always begin with simple poses and gradually over time move toward
the complex ones. It is not as if maximum benefits cannot be achieved with simple positions. Quite contrarily,
maximum benefits would be achieved by what is "acceptable" to your body. A good teacher or Guru is recommended to start with.
Four Simple Asana for Quick Result
Bhujangasana:
Bhujanga (Sanskrit) means snake. This style is also known as Cobra pose. Lie on the ground with face towards
the ground and keep your palms near your chest on the ground by bending your elbows. Then with full breath lift your head and body
from the ground by the force of your hands, keep your waist line on the ground and stretch your feet as much back as
possible. Stretch your neck up and try to look the roof above your head. Stay for 10 seconds then come back to previous position with release of breaths. This asana is very helpful
to increase the strength of hands, functionality of pituitary gland, which is, required for other asana working properly.
Practice it 5 to 10 times.
Trikonasana:
Stand straight with your feet 3 ft apart and stretch your hands up and join your palms with deep breath, so that
your posture look like a triangle. Now slowly bend your top portion from your waist sideway with gradual release of
breath and try to bend as much as you can. Then come back to previous position with full inhalation. Now bend sideway
in opposite direction following the same process. Repeat the exercise for 5 to 10 times. This asana reduces fat from
the side of the waist very quickly.
Padahastasana:
Stand straight with your hands stretched up and take full breath inside, then gradually bend forward and release your breath
out slowly, try to touch the fingers of the toes with your hands without bending your knees. Again go back to previous
position with full inhalation. Practice this total sequence for 5 to 10 times at the beginning stage.
At the starting you will face difficulty to touch your toes, there may be huge gap between
your hands and toes, but in any condition do not bend your knees. Yoga mudras are very fast improving process, you will
notice drastic improvement within a few days of practice. When you will be able to touch your feet
by your hands then try to touch your nose on the middle of your knees. This asana reduces fat from belly,
thighs and back of waist.
Bhumi Chakrasana:
Lie on the ground touching your back and relax. Then bring your palms near your ears by bending your elbows simultaneously
bring your feet at the back of your hip by bending your knees. Now taking full breath lift your torso from ground
like an arc by giving force through your palms and feet pressing against the ground and again come back to previous
position with releasing breath. A lot of force is required to lift your body if your weight is very high and your rib is
not flexible. May be you will not be able to lift your body and fall on ground. No matter, do not give up and try practicing.
Within two to three weeks you will be able to do this asana. This exercise is very effective to reduce fats from
all undesired positions of your body.
Pranayama:
Pranayama works as the basis for spiritual awakening in yoga. Although this is the supreme aim, Pranayama brings about
tremendous benefits along the way such as increased energy, increased perception and development of various brain faculties.
Pranayama is derived from 2 Sanskrit words - Prana (air) and Ayama (control). So it is a practice of breath control.
Five Series of Pranayama For Remedy from All Problems
Bhashtrika
Sit on a mat with any comfortable position. Close your eyes. Start taking breath slowly as much as you can then just release
full breath with a little force, again inhale slowly till your lungs are full then release it. Do this pranayama for
5 minutes. Closing your eyes rest on that position for sometime.
Kapalbhati
Sitting on the same mat, now press your stomach inside and release breath with full
force, continue pressing your stomach inside and exhale with force so that you can listen the sounds of your exhale
breath each time. Do not inhale intentionally, let the breath come inside naturally whatever comes during this exhalation
process. This pranayama gives high quality detoxification. This pranayama can be done from 5 min. to 30 min. The more the
better. At the starting do it for 5 minutes then gradually increase time span.
After this prayanama rest for sometime and relax your body by slight jerking the legs. Keep your eyes closed.
Agnishar
After Kapalbhati take some time to start Agnishar. In this pranayama, exhale fully as much as you can, then press your
stomach inside as much as you can. Don't inhale, and try to squeeze your anus inside as we do to stop our unexpected loose
motion. Remaining on that condition, try to jerk your stomach muscles like wave. When you will loose your breath, then
inhale fully. This pranayama is a bit tough, but do it once or twice may be not perfectly at the beginning. Gradually
practice it and try to do for 5 to 10 times. This pranayama is an extraordinary fat removal exercise.
Anulome Belome
Close one of your nasal holes by thumb and take full breath by other open nasal hole then close the other nasal hole by your
other fingers and release the thumb to exhale fully. After exhalation, take full breath again by the same nasal hole
then press that nasal hole by thumb and exhale by opening other nasal hole releasing the fingers. Basically, it is an alternate
inhale-exhale process by two nostrils. No kumbhak (keeping breath inside lung) is required, just inhale fully from
one nasal hole and release from other and reverse it, that's all. This pranayama can be done from 5 min to 20 min.
Bhramri
Close the holes of your ears by two thumbs, press the top of your eyebrows by two fore fingers and close your two eyes
by pressing them softly by other three fingers of your two hands. Now take a deep breath through your nose and release
your breath closing your mouth and make a humming sound like "mmmmmmm.....". This gives a mild jerking of nerves
allover the body and especially to brains. Practice it as much as you like it to do.
After completing all these five pranayama, lie on mat and relax for 10 minutes.
Special Tips to Remember:
When to Practice Yoga or Pranayama?
The very best time to practice is first thing in the morning before breakfast. Upon waking, empty the bowels,
shower if you wish, then commence the day with your regime of yoga practices.
The second most conductive time is early evening, around sunset.
Fat people who practice yoga and pranayama right before a meal have better health results, compared to those
who exercise either without eating before or eating after.
Place of Practice
It is best is to have fresh air in a quiet and clean place that suits the concentration and awareness will create.
Do not practice in direct sunlight or after sunbathing. Outdoors is good but avoid cold wind and insects.
Awareness
Throughout practices, try to keep your awareness on what you are doing. Don't be concerned with others in the
class or outside the room.
Proceed slowly and carefully. Follow the instructions exactly.
Never force or strain. Relax briefly between each practice.
Restrictions & Precautions
There are no age limits either young or old for the practice of yoga and pranayama what is told in this page.
However the application of the techniques will vary according to the abilities of the practitioner.
Never practice any techniques under the influence of alcohol or mind altering drugs.
Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner
and their yoga or pranayama teacher to assess any dangers or difficulties which may arise.
There are no hard and fast dietary rules necessary to begin the practice of yoga or pranayama. One does not have to give up smoking,
become vegetarian, or be a purist to learn yoga and pranayama. Dieting is good up to some extent but it should be done within the immense
care of a doctor.
