Metabolism can get a boost in less than 10 minutes. Yes! Just take out 10 minutes daily to practice these 6 yoga tips. For the ease of remembering I call them 3-2-1 Yoga Routine. This will rev up your metabolism with visible results in just 21 days! Better news is that you will start feeling the difference in the first week itself. All you have to do is to follow this simple 3-2-1 method:
3 Asanas
2 Breathing Exercises, and
1 Tip
According to researchers, our mental and emotional sufferings leave their metabolic mark on our body. Therefore, in this 3-2-1 method I have incorporated Yoga based tools that not only boost up metabolism but sustains it by revving up our mental and emotional health.
So let's get to it. The three asanas that I have included are ones that anyone can do- Flexible and non- flexible ones. Young and old. I just asked myself that if I am suffering from high fever and intense body ache will I be able to perform these asanas from the coziness of my bed? These 3 asanas have passed this test and are safe to practice even during pregnancy and menstruation. These asanas not only work on our body but culture our mental elements in a way that corrects our habits of stress eating and binge eating .
Remember asanas are not ‘working-out’ but ‘chilling-out’ with the body (Sthir chir sukham - Patanjali Yogsutram). Therefore, to make these asanas effective, it is essential that we practice them as a form self expression which helps our body-mind complex to flow freely.
The Three Asanas
Shava Udarakarshanasana: Strengthens abdominal muscles & burns extra fat tissue of omentum, keeps our mind peaceful and placid.
How to do it?
Lie flat on the back with the legs and feet together. Stretch the arms out to the sides at shoulder level with the palms of the hands facing down.
Bend the right leg and place the sole of the foot beside the left kneecap. Place the left hand on top of the right knee. This is the starting position.
Gently bring the right knee down to the floor on the left side of the body, keeping the leg bent and the foot in contact with the left knee.
Turn the head to the right, looking along the straight arm, and gaze at the middle finger of the right hand. The left hand should be on the right knee and the right arm and shoulder should remain in contact with the floor. In the final position, the head should be turned in the opposite direction to the folded knee and the other leg should be completely straight.
Hold the position for as long as is comfortable.
Return to the starting position, bringing the head and knee to the centre. Stretch the right arm out to the side and straighten the right leg.
Repeat on the opposite side.
Practise once to each side, gradually extending the holding time.
Breathing: Inhale in the starting position. Exhale while pushing the knee to the floor and turning the head. Breathe deeply and slowly in the final position.
Inhale while centring the body and exhale while straight- ening the leg.
Awareness: On Manipur Chakra (Belly button)
Naukasanchalasana: Massages the abdominal organs and helps in mobilizing extra fat tissue stored around them. Speaking from the vocabulary of Tantra practice, this asana helps to eliminate energy blockage in the abdominal and pelvic region to release the power of Manipur Chakra (source of will power and self assertiveness, which governs not only our metabolism but our eating habits as well).
How to do it?
Sit with both legs straight in front of the body.
Imagine the action of rowing a boat.
Clench the hands as though grasping oars, with the palms facing down.
Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
Breathing in, lean back as far as possible, drawing the hands back towards the shoulders.
This is one round.
The hands should make a complete circular movement in every round, moving up the sides of the legs and trunk. The legs should be kept straight throughout.
Practise 5 to 10 rounds.
Reverse the direction of the rowing movement as though going in the opposite direction.
Practise 5 to 10 times.
Breathing: Inhale while leaning back. Exhale while bending forward.
Awareness: On the breath & movement.
Shashank-Bhujangasana: Helps in strengthening digestive and endocrine system, alleviates stress, anxiety and depression.
How to do it :
Assume Marjariasana, placing yhe palms flat on the floor beneath the shoulders about half-a-metre apart.
Move into Shashankasana with the arms outstretched in front of the shoulders.
Then, without moving the position of the hands, inhale and slowly move the chest forward, sliding it just above the floor until it is in line with the hands.
Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake. Do not strain to achieve this.
Try to bring the hips as near to the floor as possible.
In the final position, the arms should be straight, the back arched and the head raised as in Bhujangasana. The navel does not touch the floor.
Hold this position for a few seconds, retaining the breath.
Exhale, slowly raise the buttocks and move backwards, keeping the arms straight, returning to Shashankasana.
Do not try to reverse the previous movement but keep the arms straight. This is one round.
Relax the whole body for a short time before starting another round.
Practice 5 to 7 seconds.
Note: Hand position should not change throughout the entire practice.
The Two Pranayams
As you sit down to eat (breakfast, lunch and dinner). Practice Suryabhedhan pranayama for 27 rounds. This pranayama increases the Jathagni- helps in digestion, absorption of food and elimination of food.
How to do it?
Sit with your spine straight. Shoulders rolled back. Awareness of breath. Eyes are closed. Close your left nostril with your middle finger. Inhale from the right nostril. Close the right nostril with your thumb, exhale from the left. Deep inhale, longer exhale. This is round one, do this 27 times.
Since Suryabhedhan increases the fire element in us, it is essential that we balance it with a calming pranayam, so that we sleep well. Chandrabhedan helps in this when practiced 27 rounds at the bedtime.
How to do it?
Sit with your spine straight. Shoulders rolled back. Awareness on breath and eyes closed.
Close your right nostril with your thumb. Inhale deeply from left. Close your left nostril with your middle finger. Exhale completely from right. This is round one. Do this for 27 rounds.
The one tip
Eat only three times a day - breakfast, lunch and dinner. Anything other than water that goes in your mouth is a meal. Even infused water. (Water, normal water, please drink as much as you like, as often as you desire).
It is common sense that any work on metabolism will not be completely effective if we don't change the way we eat. The fact that you're seeking the way to improve metabolism is indicating that your current food habits are not serving you well. The most beneficial change that you can make is to follow a three meal plan. No snacking in between. Imagine, if you put a load in the washing machine for cleaning and before the cycle is complete, you keep throwing more and more clothes in, what will happen? Let's treat our bodies with the same (if not more) respect that we give to a washing machine.
With a pandemic limiting our social life, there couldn't be a more conducive time to bring this change. Isn't it?
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