Welcome to World Yoga Society Online - A free treatment course for
21 days on how to gain weight. We can assure you that after doing this full course, there
will be a positive change in your problem. As a number of factors are
responsible for leanness, a combined
workout program has
been provided below.
In this complete course, yoga will help you to recover from the underlying factors of the problem. If you suffer from multiple diseases other than gaining weight, then you have to consult yoga doctors before starting the course.
Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.
1. Yoga breathing:
Stand straight. Arms beside body. Keep your eyes closed. Then slowly lift the arms sidewise
straight up to the head with slow deep breathing. Again breathe
out slowly by putting down the hands together back to the
previous position. Do this for 5 times. Take rest for few seconds. Again do for 5 times.
2. Deep breathing with chest expansion along with calf exercise :
Stand straight with hands in front parallel to the shoulders and
fold palms as namaskar posture. Now while breathing in spread hands
sidewise, raise your heels and stand on toes. Again while breathing out
bring your hands to its previous position and put down your heels. Do this for 10 times. Take rest for few seconds. Again do for 10 times.
3. Front kicking:
Stand straight. Raise your both arms in front till shoulder level.
Now start raising your right leg in front and try to touch the right palm
without bending knee. Then lower down your right leg and raise your left
leg in front to touch the left palm. Counting will be right leg 1 and left
leg 2. Do this for 10 times.
4. Back kicking:
Stand straight and rest your both hands on the top of a chair. Stretch your right leg backwards. Then slowly lower the right leg. Similarly, do it for the left leg. Counting will be right leg 1 and left leg 2. Do this for 10 times.
5. Leg rotating:
Stand straight with left hand support on chair and right hand
on your waist. Raise your right leg at right side and start moving the
leg in clockwise for 5 times and then in anticlockwise manner for 5 times. Then
lower down your right leg and do the same with left leg. In case of
doing left leg, your right hand will support on chair and left hand
on your waist.
Lie on your abdomen with hands aside. Bend your knees and place the feet near buttocks. Hold your right ankle with right hand and left ankle with left hand. Raise your knees from the floor by pulling the ankles and lift your upper body till the navel portion. Both heels and knees will remain touched with each other. The body will look like a bow. Hold and count 5 and then rest your body by releasing your hands and legs. Repeat this twice. Then take rest in sabasana.
Lie down straight on your back. Now fold your right leg and place it on abdomen. Left leg should be straight on ground. Hold the right knee in such a way so that the right palm will be on the left elbow and left palm will be on the right elbow. With normal breathing, hold the posture and count 5. Then rest your right leg on ground. Repeat in the same way for left leg and both legs. Do this asana for 2 times. Then take rest in sabasana.
8. Uddiyan in sabasana:
First lie down straight on back. Now fold your legs. Keep the palms on your abdomen. Breathe in fully and then breathe out with contraction of abdomen. Again breathe in and repeat the same process for 10 times.
9. Sahaj agnisar mudra:
Sit straight in padmasana. Place both palms on the abdomen. The thumbs should be placed at the sides and the other four fingers in front of the abdomen. Take a deep breath and exhale. After exhaling, press the abdomen with your four fingers as much as you can. While pressing, the four fingers should come near the navel. Again breathe in and repeat the same process for 10 times.
10. Suryaved pranayam:
Sit on padmasana. Now close your index and middle finger. Only thumb, ring, and little finger will be opened. Block the left nostril with right hand’s ring finger and little finger. Breathe in with right nostril for 6 seconds. Close the right nostril with the thumb of right hand. Now breathe out through left nostril for 6 seconds. Again breathe in through left nostril for 6 seconds. Block the left nostril with right hand’s ring finger and little finger. Now breathe out with right nostril. This is one time. Do this for 10 times.
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