Smart Weight Loss January 2018

NOOSE POSE
This squatting pose engages your
knees to keep your balance and it also
strengthens them: Stand tall with your feet
together. Breathe deeply and find your
center by slowly bringing your weight from
side to side. Bend your knees to come to a
squat, bringing your buttocks to your heels,
without letting them touch the ground. Exhale,
bring your knees slightly to the right
and twist your torso to the left, keeping
your torso in touch with your thighs.
Then, bring your left arm behind your back
to hold your right hand. Twist your torso
further to the left, following with your head.
Exhale and bring your shoulder blades together.
Hold for 3-4 breaths, return to the
center, and twist to the other side.
PIGEON POSE
This pose really stretches your
thighs and back as well as the muscles
that support your knee caps: Start on your
hands and knees and bring your right knee
forward, more or less behind your right
wrist. Place your ankle in front of your left
hip. Keep your left thigh parallel to your
hips. Slide your left leg back, straighten
the knee and point your toes. Keep your
hips straight.
Then, gently lower yourself down to the
ground, using a yoga block for support if
needed. Stay here for 5 breaths or longer,
until your hips feel loose. Come out of the
pose by pushing back through the hands
and lifting the hips. Return to the starting
position and switch sides.
TREE POSE
By focusing on balance, this pose strengthens the ligaments and tissues around
your knee, which keep your kneecap in its place: Stand up tall with your feet together
and hands resting on your chest in a prayer position. Place your weight onto your left
heel and lift your right leg, resting your right sole above your right knee or just under it,
turning your right knee to the side. Find your balance and bring your arms above your
head. Hold for five breaths, and then switch side.
January 2018 I
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