Day 1: Easy Sitting and Abdominal Breathing – Finding the "Toxin" of Obesity

1. Sit on the mat with your legs straight.

2. Bend your left leg and place your left foot under your right thigh.

3. Bend your right lower leg and place your left foot under your left thigh.

4. You can make a hand seal with your hands and place them on your knees. Ideally, your hands should be stacked on top of each other, with your thumbs facing each other, and hanging down in front of your body.

Keep your back straight, otherwise it will affect the effectiveness of your practice.

Slimming and detoxifying effects

It strengthens the muscles of the waist, back, and neck, beautifies the curves of the human torso, and also helps to slender and stretch the muscles of the thighs.

Combining breathing techniques with other methods can help promote metabolism, clear the mind, and eliminate toxins. It can also calm the mind and relieve stress.

Tips

Continue with the following breathing and concentration exercises in this posture, gradually increasing the time from 10 minutes to 20 minutes.

If you have knee problems, you can extend one or both legs forward. Those with sciatica should not practice this exercise, and those with hip pain should adjust their posture accordingly.

You can sit on the ground.

1. Lie on your back or assume a simple sitting position, and gently place your left or right hand on your navel to feel the breathing process.

2. When inhaling, exert force throughout your body. At this time, fresh air descends from the lungs to the abdomen and inflates it, but you cannot stop yet. You must continue to inhale as much as possible (whether you inhale air or not).

3. Exhale slowly and for a long time without interruption. Contract your abdominal muscles as much as possible, squeezing inward until your navel touches your spine.

Slimming and detoxifying effects

Strengthening abdominal muscles helps to slim the abdomen. It promotes intestinal peristalsis and eliminates toxins from the body. It strengthens and purifies the respiratory system, increasing blood oxygen levels.

While practicing abdominal breathing, focus your attention on the lower end of your nasal septum, perceive the sensations brought about by breathing, and imagine letting go of your unease and anxiety.

Slimming and detoxifying effects

Your body no longer feels tense and stressed, your thinking is clearer, and your analytical abilities are improved. You are better able to think about "why you gained weight."

Hunger caused by low blood sugar is a healthy and normal motivation for eating. However, hunger is not the only reason for humans to eat; for example, eating and drinking at weekend parties, eating during festivals and celebrations, and binge eating to "drown the pain in food."

When the satisfaction of eating replaces the feeling of hunger or even mental anguish and becomes the motivation for eating for a period of time, people may become unable to distinguish between "craving food" and "being truly hungry" when they want to eat. Clearly identifying the reason for "wanting to eat" is one of the essential skills for effective yoga-based weight loss and detoxification.

For example, white-collar workers participate in many social occasions, making it difficult for them to distinguish between genuine hunger and feigned hunger. This is because they often need to eat politely. Once it becomes a habit, even if their blood sugar levels don't drop, they will think they are "hungry" and need to eat, which is actually a habitual, unconscious behavior.

The practice on the second day and thereafter will help you improve your ability to distinguish between real and false hunger.

After that, before you face food and prepare to feast, you'll consciously remind yourself: "Do I really need this food right now?"

1. Sit on the mat with your legs together and extended forward at the same time.

2. Bend your left leg, grab your left foot with both hands, and press your left heel firmly against your perineum.

3. Bend your right leg and place your right foot on top of your left ankle.

4. Adjust your posture and place the sole of your right foot between your left thigh and calf muscles.

5. Place your hands on your knees.

Slimming and detoxifying effects

It strengthens the muscles of the waist, back, and neck, beautifies the curves of the torso, and also helps to slender and stretch the thigh muscles. Combined with breathing techniques, it helps promote the metabolism of the body's internal environment, clears the mind, and eliminates toxins.

Focus: Om chanting

1. Take deep, long abdominal breaths, but each time you exhale, make the sound "O---M---" in the deepest, audible voice, as long as you feel comfortable. This sound should last as long as the exhalation process.

2. Focus your attention on the pronunciation and practice reciting it 5-10 times.

3. While inhaling and exhaling, mentally repeat "O---M---" to yourself, and at the same time feel every pore of your body inhaling hundreds of millions of "O---M---" syllables. Imagine these countless syllables entering the deepest part of your body and mind, bringing peace and tranquility.

Practice sessions and duration: 3-5 sets per session, 5-10 minutes each time.

Slimming and detoxifying effects

It helps to slim the abdomen, and when combined with seated exercises, it helps maintain good torso lines. It purifies the blood, balances various systems in the body, and eliminates toxins. It reduces stress, brings joy and tranquility to the mind and body, clears mental toxins, and gathers new energy.

In the final stage of practice, it is best to use full breathing, feeling your body fill with peace, tranquility, and power with each inhale. With each exhale, feel countless "OM" syllables spreading this peace, tranquility, and power to the entire environment, the entire universe, and even all living beings.

Yoga hand gestures, symbolizing energy, can effectively regulate brain balance, promote the elimination of toxins from the body, calm the mind and body, and fill one with confidence. When combined with Om chanting, they can achieve even greater results.

Day 3: Calming the inner turmoil

After two days of practice, the restless mind seems to have calmed down, and the ability to discern has improved. At this point, the practitioner will also discover that many of their inner thoughts are actually contradictory, constantly fighting each other for the mind's attention. The ultimate victor gains "control" over the behavior.

Unlike many other philosophies, Eastern Yoga does not categorize these conflicting thoughts as "good" or "bad." Like looking at one's own children, all thoughts are seen as one, as part of the practitioner.

Day 3 of the practice will teach you techniques for calming your inner struggles, which will help you act correctly when faced with contradictory thoughts such as "not eating for the sake of a beautiful figure" and "eating to enjoy life."

Because of greater inner peace, one is less likely to be tense or lose one's temper in daily life, and will naturally gradually get rid of the problems caused by tension and depression.

Since a person's immune system is closely related to their mindset, it can be said that today's exercise is a powerful preventative therapy.

Through today's practice, you will be better able to give up some bad habits, such as drinking, smoking, and improper sexual behavior, and ensure that you maintain a positive and healthy physical and mental state.