There are many treatments and products that promise to get rid of cellulite on buttocks and thighs. But there is no results that shows that many of them work good for long. That’s why we recommend you natural and healthy treatments against this frustration for so many women of all sizes.
So get ready to lose your dreaded cottage cheese on the back of the thighs, because today we are going to present you yoga poses for burning down the cellulite.
Eagle pose
Instructions:
- Stand up and bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot.
- Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
- Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
- Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.
Chair pose
Instructions:
- In Mountain pose with the feet together or hip width apart, inhale the arms forward parallel to the floor with the palms facing down.
- Exhale and bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet. Do not bring the hips lower than the level of the knees. Make sure that the knees are pointing straight ahead.
- Press the shoulders down and back trying to arch the spine. Relax the shoulders down and back and reach out through the finger tips. Stare at a point on the wall or floor in front of you for balance.
- Breathe and hold for 3-6 breaths.
- Inhale and press down into the feet straightening the legs and inhale the arms up toward the ceiling. Exhale release the arms down.
Standing forward bend
Instructions:
- Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.
- Place your hands next to your feet or on the ground in front of you.
- Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.
- Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending.
- On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.
Cow face pose
Instructions:
- Sit in Staff Pose, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you’ll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones.
- Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn’t slip away from the right side of your torso.
- Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
- Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
- Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
Warrior III
Instructions:
- Stand in Mountain Pose, exhale and fold foward to Uttanasana. Exhale and step your left foot back into a high lunge position. Your right knee should be more or less at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease) and bring your hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with your hands, lift your torso slightly, and with an exhalation, turn it slightly to the right.
- Now from the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis.
- Normally students come up into Virabhadrasana III by lunging the torso forward. This tends to shift the body weight onto the ball of the front foot and unbalance the position. Don’t allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position.
- The arms, torso, and raised leg should be positioned relatively parallel to the floor. For many students the pelvis tends to tilt. Release the hip [of the raised leg] toward the floor until the two hip points are even and parallel to the floor. Energize the back leg and extend it strongly toward the wall behind you; reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but be sure not to compress the back of your neck.
- Stay in this position for 30 seconds to a minute. Release back to the lunge on an exhalation. Bring your hands to the floor on either side of the right foot, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side.
High lunge with a twist
Instructions:
- Begin in a low lunge with the left foot forward.
- On an inhalation, bring your arms up overhead into a high lunge.
- Exhale and bring your hands into a prayer position (Anjali mudra) at your heart. Take a few breaths here.
- Inhale to braw your spine up long. Exhale and twist your torso to the left while keeping your hands at your heart and your legs where they were.
- Inhale again and then on the exhale lower your right elbow to the outside of your left knee. Hook your elbow on the knee but don’t depend on that connection to support your torso.
- Take several breaths here, deepening your twist on each exhalation. Work on keeping your thumbs at your sternum.
- Keep your left thigh parallel to the floor. Press into your right foot to keep your right leg very straight.
- If balance becomes a challenge or if your neck gets tired, turn your head so that your gaze is on your left foot.
- Release back both hands to the floor and switch your legs so that the right foot is forward to do the pose on the other side.
Bridge pose
Instructions:
- Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
- Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
- Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
- Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
- Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Supported shoulder stand
Instructions:
- Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.
- Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.
- Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.
Original article and pictures take wp.me site
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