Yoga Burn System For Women Free Download EBook-PDF | Zoe Bray Cotton

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YOGA POSES TO LOSE BELLY FAT Adding inches around the waist and tummy is perhaps the most common source of dissatisfaction with ones appearance after 30. Everybody wants a flat tummy but nature is always conspiring to make us unshapely. How to achieve it An integrated approach consists of yoga + stretching exercises + well thought eating plan + a desire for more physical activities. All together this is the most effective formula to achieve well-toned abdomen. You have to be regular in your workout schedule be aware of the calories in meals plan. Also you must develop the discipline of self denial of some very inviting foods to achieve the desired effect. The uncomfortable truth is there is no silver bullet. Loosing flab does not guarantee that it will not come back. According to a recent research on weight loss 5 out of 6 people who lost more than 10 of their body weight- put on the weight again within 1 year. So the battle will have to continue and this war is without an end. What can help however is expert guidance on all aspects of Yoga food habits and the self discipline. In the following pages we will outline for you tips to develop these habits need lesser time commitment and suggest Yoga Asans that are easy yet very effective. Her Yoga Secrets™ | Yoga Burn™ by Zoe Bray-Cotton

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Yoga exercises can help greatly in the reduction of belly fat and fat deposits in the body. There are several positions in the asanas which help in reduction of the belly fat with the twists and the elongations exercises in yoga. Some asanas like Dhanurasana Naukasana Matsyasana Bhujangasana Ardha halasana Ardha matsyendrasana help in the reduction of the belly fat greatly. Twisting exercises stretches the oblique muscles and helps to burn the extra fats from the sides of the abdomen as well as what are deposited in various organs of the body. Breathing exercises helps in reduction of the fat deposits near the stomach region by providing more oxygen to burn fat. It helps in reduction of the belly fat and also provides the lost zeal to the body. As the stomach lifts up and down with continuous breathing exercises you will discover these simple exercises results in stomach free of the fat and tones the body as well. Surya Namaskar a component of Hatha Yoga has been practiced in India for thousands of years and is often used in place of a typical fitness program. It consists of a series of postures asanas that are repeated 12 times per round. Yoga researches have shown that regular practice of Surya Namaskar may maintain or improve cardio respiratory fitness as well as promote weight management 1 . It helps to provide the desired toning of the body and burns extra cholesterol deposited near the belly region of the humans. However it’s not a cure for everyone. In fact if you have back pain or high blood pressure or have major physical ailments you shouldn’t be doing Surya Namaskar. YOGA that burns tummy fat: Here are a set of yogasanas which when combined with an ideal eating plan and healthy lifestyle can assure you of the flat belly that you always dreamt of. Holding onto the posture tightens and contracts your upper and lower abs while repeating the movement tones them up.

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Methods: 1.Dhanurasana Lie on your abdomen with hands a place the feet near buttocks. Hold hand and left ankle with left hand floor by pulling the ankles and lift navel portion. Heel and knee will will look like a bow. Hold and coun by releasing your hands and legs. in your body and mind. 2.Bhujangasana Lie down on your abdomen wi ground. Both your toes should b they should be turned outwards. in front of your head and palm ground. Now stretch your hand bending elbow. Lift your upper will remain straight. Bend your he in this position. Then return back lowering down your upper body and relax. nds aside. Bend your knees and Hold your right ankle with right and. Raise your knees from the lift your upper body till the will remain together. The body count and then rest your body egs. Relax and feel the changes with chin touching the ld be kept together and rds. Rest your two hands palms should touch the hands backward without per body and your hands r head backward and count back to normal position by 3.Naukasana Lie flat on the floor with your arm With exhalation you lift both of your the air and at the same time lift yo from the ground with your arms towards your legs. Hold the posture your muscles getting tired and slo body back onto the floor. Increase arms by your side. your legs straight in ft your upper body rms stretched out sture until you feel slowly place your ease the length of holding the yoga posture with eac each time you practice.

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4.Ardha halasana Lie down straight on back. Hands your legs at 90 degree. Then come the ground. Again raise the legs at After completing rest your legs on counting details. 5. Ushtrasana First sit down in kneel down pos and hol push for of the a outside. normall supinati 6.Ardha matsyendrasana Sit down with legs straight. Fold the thigh and touch the right foot with th touch it with the right side of hip. Lef knee to hold the left knee. Right han move toward right. Normal breathin same with left leg and take rest 7. Upper bo Stand straight. parallel to shou till the level yo your left side a will be right 1 a nds under hip. Legs joined. Raise both ome down but legs should not touch gs at 90 degree. Do this as suggested. s on ground. Follow notes for position. Then bend backwards slowly with the h hold both the ankles with the hands tightly. At h forward your back. Your thumb of both hands s he ankle adjacent to each other while the other fin side. The feet should remain touched with the g mally and count as suggested. After that take rest ination. Follow notes for counting details. the right leg and place it on the left ith the ground. Fold the left leg and . Left hand will go above the right hand will go back. Head and neck will thing. Hold the position and count. Do in shavasan. er body twist movement ight. Now raise your both arms sidewise shoulder. Bend your upper body toward right side along l you can and then come back in straight position. Agai ide and then come back in straight position. Do as sugge t 1 and left 2. Follow notes for counting details. e head going back At the same time ds should be inside r fingers should be e ground. Breathe rest in shabasan in the long with your arms Again bend toward uggested. Counting

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8. Batakram Kapalbhati in su Sit in sukhasana. Keep your hands through nose quickly. While exhal contract. Do this as suggested. Th counting details. Important tips that are 1. Reduce your calorie consumption Yoga along with diet control help much weight you want to lose. D and then find out the ideal weigh and you really need to set a go dietician plan a low calorie low fa 2. Eat Right Eat more whole grains instead vegetables. in sukhasana ands on your knees. Inhale xhaling lower abdomen . Then take rest. Follow t are key to losing belly flat: tion helps to reduce the belly and belly fat. You need Depending upon your height and weight first ca eight. Losing weight and getting rid of belly fat ta a goal to keep an eye on your progress. With th w fat high fiber vegetarian diet. tead of refined carbohydrates. Take more fru and exhale should notes for eed to decide how t calculate the BMI t takes some work h the help of your fruits and 3. Avoid fatty foods Foods rich in saturated fat i.e. full cream milk and dairy products cheese butter ice cream fried food molasses sugar honey sweets glucose jam dry fruits chocolates candies potato red meat chicken with skin coconut oil palm oil pickles spicy chutneys vinegar chilly pepper s alt carbonated water 4. Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats MUFAs — such as nuts seeds and soybeans— can prevent the accumulation of belly fat. 5. Drink lot of fluid It is always very important to keep yourself well hydrated with lot of water fresh fruit and vegetable juices soups etc. when you are trying to lose belly fat in a healthier way. 6. Physical activity Take the stairs instead of the elevator. Walk instead of driving. Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job consider getting a treadmill desk.

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TABLE OF CONTENTS 1 Introduction 2 The benefits of yoga breathing 3 A short guide to a successful breathing practice 4 Breathing techniques for enhanced weight loss

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1. Introduction Breathing is life - it is linked to all aspects of human existence. It is one of the most vital functions of the body stimulating the activity of each and every cell and influencing the performance of the brain. Breathing is responsible for the burning of oxygen and glucose producing energy to power the muscles and glands. In sanskrit Breath Control is called Pranayama it’s comprised of two roots: prana - means vital energy and yama - means control. Most people breathe incorrectly using only a small part of their lung capacity. We tend to shallow-breathe depriving the body of oxygen essential to its good health and optimal relaxation. In this manual Ill guide you through the special selection of 6 Breathing Techniques that enhance weight loss. Ill teach you how to reestablish proper breathing patterns and whats most important how to use your breath to relax and burn unwanted calories. On the following pages you’ll discover: ❖ A Short Guide For A Successful Breathing Practice - this guide answers a variety of common questions such as where and when to practice and how to practice for optimal results ❖ Detailed descriptions of 6 Slimming Breathing Techniques ❖ Every breathing technique includes step-by-step instructions on how to perform the breathing as well as it’s benefits and precautions I’ll also explain you the general benefits of Yoga Breathing to show you how a simple act of conscious inhalation and exhalation can change your life.

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2. The Benefits Of Yoga Breathing In addition to influencing the quality of our life Yoga Breathing has several other benefits for our body and general well-being: ✴ Better Digestion and Detoxification: special heating breathing techniques stimulate the metabolic rate and tone digestive organs. They produce the heat in the body and flush out wastes and toxins strengthening the immune system. The body becomes lean strong and healthy and all the unwanted fat is burned ✴ Increased Lifespan: ancient Yogis noticed a long time ago that animals with a slow x like elephants pythons or tortoise live way longer than those with a fast breathing rate. They realized that reduced breathing rate makes your heart stronger and better nourished and contributes to a longer life. You can train yourself to breathe slower and reduce your breathing rate from a standard 15 breaths a minute to 5-6 breaths a minute. In result youll lower the blood pressure and relax. ✴ Improved Blood Circulation: by breathing slowly and deeply your blood circulation improves and more oxygen can be pumped even with less number of breaths. The heart pumps the freshly oxygenated blood via arteries and blood vessels to every part of the body where in turn it seeps into every tissue and cell. ✴ Healthy Heart: the heart beats 100000 times a day. It is pumping blood day in and day out non-stop all your life. More oxygen in the blood means more oxygen to muscles of the heart what basically translates into a longer life span. ✴ Mental Benefits: Yoga breathing prepares the mind for meditation and youll also experience the feeling of inner peace relaxation and better sleep.

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3. A Short Guide To A Successful Breathing Practice ✴ BEFORE YOU START: If you have a medical condition you should consult your medical or health specialist before embarking on any slimming program. It also applies to pregnant women and children below 12 years old. The information provided within this book is believed to be accurate based on the personal experience of the authors but the reader is responsible for consulting with their own health professional before changing the diet or starting an exercise program it is not a substitute for proper medical advice. If in doubt please consult your doctor or licensed medical practitioner. Nika Karan is not responsible or liable for any diagnosis made by a user based on the content of this book. ✴ WHEN TO PRACTICE: The best time to practice Yoga breathing techniques is early in the morning one to two hours before sunrise when oxygen content is maximum in the air. This is also the time when the body is fresh and the mind is clear from any negative thoughts. If you cant practice in the morning another good time is in the evening just after the sunset. Evening practice has an additional tranquilizing effect on your body and will help you sleep better. You can also try to practice breathing anytime during the day whenever you have a free moment  at work or on the way for lunch. Even 5 minutes of deep breathing will revitalize your body and help you to concentrate better and be more productive.

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✴ WHERE TO PRACTICE: Find a place where you are least likely to be disturbed. It can be your room garden or beach - indoors or outdoors wherever there is an even flat surface. If you are practicing indoors make sure that the room is ventilated and with comfortable temperature. Air conditioned rooms are not advisable - when the environment is cold your body is stiff and muscles stretch slowly. A clean environment and fresh air adds additional benefits to the breathing practice. You can also practice simple breathing techniques during the day in the office just make sure that you are not interrupting anyone. ✴ EATING AND DRINKING: Never practice directly after eating. Breathing should be done on empty stomach. Therefore allow at least 1 hour after a snack and 2 - 3 hours after a heavy meal before you begin your breathing practice. It is best to drink before or after your breathing session to avoid becoming dehydrated. Try to avoid drinking water during the practice to avoid losing your concentration on breathing. ✴ BREATHING POSTURE You can sit in any comfortable meditation pose. As an alternative you can sit against the wall with the legs outstretched or in a chair which has a straight back. Make sure that your body is as relaxed as possible through the practice with the spine neck and head erect.

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✴ HOW TO PRACTICE: 1 Always breathe through the nose unless instructed otherwise by a particular technique. 2 Clear your nose before the practice to allow the air to flow freely through both nostrils. 3 Concentrate on your breath - Breathing practice should be a refreshing experience. While practicing forget about your worries and stress. 4 Do not strain the breath. Strain destroys the benefits of the exercise. The lungs are very delicate organs and any misuse can easily cause them injury. 5 If at any time you feel uncomfortable during your breathing practice stop. Go back to normal breathing and relax. 6 Breathing should be practiced after Yoga postures and before meditation. You may also lie down for few minutes in the corpse pose after your breathing practice. 7 Possible effects: because of the process of purification and the release of toxins you may experience a number of symptoms: sensations of itching tingling heat or cold or a feeling of lightness or heaviness. You may also feel your energy level going up or down. These changes are usually temporary but if they persist contact a competent Yoga teacher or doctor.

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4. Breathing Techniques For Enhanced Weight Loss

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COOLING BREATH in Sanskrit known as Sheetkari is a breathing technique which involves hissing leading to a cooling effect upon the whole body and mind. Sheetkari is derived from the root ‘sheet’ which means cold. INSTRUCTIONS Sit down in a comfortable meditative posture with your hands resting on the knees .Keep the head and spine straight close the eyes and relax the whole body. Open the lips and keep the teeth together. Lightly press the tip of the tongue against the lower front teeth inhale slowly and deeply through the teeth with a kind of hissing sound like the sound of the letter S. After filling the lungs completely close the mouth and exhale slowly through both nostrils. Repeat 5 to 15 times. PRECAUTIONS Do not practice Sheetkari in a polluted atmosphere or during cold weather inhalation of a dirty or cold air directly into the lungs may cause harm. People with sensitive teeth missing teeth or dentures should practice Sheetali Breath instead inhaling through the rolled tongue. People suffering from low blood pressure flu chronic constipation or respiratory disorders such as asthma bronchitis and excessive mucous should not practice this breathing technique. It should not be practiced in winter or cold climates. BENEFITS Cooling effect on the body affecting important brain centers associated with biological drives and temperature regulation. Improving disposition and digestion controlling hunger and thirst. Inducing muscular relaxation mental tranquility and may be used as a tranquilizer before sleep. Refreshing the body mind and purifying the blood. Clearing complexion. Reducing anger anxiety and stress. COOLING BREATH

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BELLOWS BREATH In sanskrit known as Bhastrika Just as a blacksmith works his bellows so are the abdominal muscles exercised during this practice in which air is forcefully drawn in and out. The bellows increases the flow of air into the fire producing more heat. Bhastrika increases the flow of air into the body to produce inner heat at both the physical and subtle levels stoking the inner fire of mind/body. INSTRUCTIONS Sit down in a comfortable meditative posture with your hands resting on the knees. Keep the head and spine straight close the eyes and relax the whole body. Breathe in and out forcefully without straining through both nostrils. There should be a snuffing sound in the nose but no sound should come from the throat or chest. The abdomen should expand and contract rhythmically with the breath the pumping action should be performed by the abdomen alone the chest shoulders and face remain relaxed. Practice from 10 to 50 breaths in a medium rate - approximately 1 breath per second. PRECAUTIONS People with high blood pressure heart disease hernia gastric ulcer stroke epilepsy retinal problems glaucoma or vertigo should not practice Bhastrika. The elderly those suffering from lung diseases or in the first trimester of pregnancy are recommender to practice only after consultation with a doctor. Excess in practice may induce dizziness drowsiness. BENEFITS Stimulating the metabolic rate producing the heat and flushing out wastes and toxins. The rapid and rhythmic movement of the diaphragm massages and stimulates the visceral organs toning the digestive system. Relaxing and revitalizing the body. Stimulating the nervous and the circulatory systems. BELLOWS BREATH

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BREATH OF FIRE In Sanskrit known as Kapalbhati is similar to Bhastrika but there are few important differences. Bhastrika uses forceful inhalation and exhalation expanding and contracting the lungs above and below their usual volume. Kapalbhati uses forceful exhalation while the inhalation remains a passive process. INSTRUCTIONS Sit down in a comfortable meditative posture with your hands resting on the knees. Keep the head and spine straight close the eyes and relax the whole body. Exhale forcefully through both nostrils. The following inhalation will be passive involving no effort and allowing the abdominal muscles to relax. The rapid breathing should be from the abdomen the shoulders and face remain relaxed. The number of respirations may be increased from the initial count of 10 to up to 50 as the abdominal muscles become stronger. Advanced practitioners can increase up to 60 or 100 breaths per round. PRECAUTIONS Pregnant women people suffering from high blood pressure heart disease vertigo hernia gastric ulcer stroke epilepsy should not practice Kapalbhati. It should be performed on an empty stomach 3 to 4 hours after meals. If practiced late at night it can prevent sleep. If pain or dizziness are experienced stop the practice and go back to normal breathing BENEFITS Stimulating the metabolic rate producing the heat and flushing out wastes and toxins. Toning digestive organs. Cleansing the lungs curing respiratory disorders. Balancing and strengthening the nervous system. Purifying the energy channels. Energizing the mind for mental work removing sleepiness. BREATH OF FIRE

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HUMMING BEE BREATH In Sanskrit known as Bhramari - a soft "humming- bee" sound is produced during exhalation hence the name of this breathing technique. Very often Bhramari is practiced together with a Sheetkari breath - inhaling with Sheetkari and exhaling with Bhramari. INSTRUCTIONS Sit down in a comfortable meditative posture with your hands resting on the knees. Keep the head and spine straight close the eyes and relax the whole body. Inhale deeply through the nose. Exhale slowly through the nose while making a deep steady humming sound like a bee. The humming should be smooth even and continuous for the duration of the exhalation. The sound should be soft and mellow you’ll feel a gentle vibration in your throat. This is one round repeat 10 to 20 times. PRECAUTIONS It shouldn’t be performed while lying down always sit down in the comfortable meditative posture. People with severe ear infections should not practice this breathing technique BENEFITS Relieving stress and tension. Alleviating anger anxiety and insomnia increasing the healing capacity of the body. Strengthening and improving the voice. The vibration of the humming sound has a soothing and calming effect on the body and mind. Useful for hypertension and depression HUMMING BEE BREATH

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RIGHT NOSTRIL BREATH In Sanskrit known as Surya Bheda means to pierce or purify the energy channels in the body in order to increase the vitality. The sanskrit word "surya" means "sun" which refers to the energy of the Sun vital energy in the body. Bheda means "to pierce" "pass through" "awaken". INSTRUCTIONS Sit down in a comfortable meditative posture with your hands resting on the knees. Keep the head and spine straight close the eyes and relax the whole body. Close the left nostril with the left thumb and slowly inhale through the right nostril. Exhale slowly through the right nostril. This is one round. Repeat from 10 to 30 rounds PRECAUTIONS People suffering from heart disease hypertension epilepsy hyperthyroid peptic ulcer acidity or anxiety should not practice this breathing technique. Never practice Surya Bheda after eating as it will interfere with the natural flow of energy associated with digestion. It may cause imbalance in the breathing cycle if performed for prolonged periods. BENEFITS When you inhale solely through the right nostril you generate heat energy which is sent out through your body. Revitalizing the body increasing vital energy. Making the mind more alert and perceptive. Improving the immune system. Reducing wind and mucus and increasing bile and digestive power. RIGHT NOSTRIL BREATH

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ALTERNATE NOSTRILS BREATH In Sanskrit known as Anuloma Viloma is one of the best and easy breathing exercises for complete purification of body and mind. It manipulates the flow of energy through the energy channels in your body. It completely cures most of the internal body diseases without any medicine. It vanishes stress of body and mind. INSTRUCTIONS Sit down in a comfortable meditative posture with your hands resting on the knees. Keep the head and spine straight close the eyes and relax the whole body. Using your right thumb close your right nostril. Breathe in through the left nostril. Close the left nostril and breathe out through the right nostril. This is one round. Keep inhaling through the left and exhaling through the right nostril for 10 rounds build up to 30 repetitions once you get more experience   PRECAUTIONS Make the inhalation and exhalation of equal length. Don’t strain your breath breathe softly and gently. Never try ‘over practice’ to get benefits earlier as it may cause fatigue or giddiness. Increase practice gradually after the body gains more stamina within few days. There is no side effects of this breathing technique if practiced properly. BENEFITS Restoring the natural balance in your breathing. Removing tension fear and worry and making the mind calm steady lucid poised and serene. Cleansing and strengthening the lungs and entire respiratory system. Body becomes light and the eyes shiny. ALTERNATE NOSTRILS BREATH

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“BREATH IS LIFE. If you breathe well you will live long on earth.”  Sanskrit Proverb

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