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11

Key to Successful Weight Loss – Your Testimonials

Testimonials on Free Weight Loss Yoga Video

Key to Successful Weight Loss 

As you all are aware there are plenty of free yoga exercise videos and free guided meditation videos available on Mastery of Meditation.  Unfortunately, some of you have had difficulty viewing these videos from my website, which (fortunately :-) we were able to resolve by sending you to my YouTube.com account, where all the videos are also uploaded.

So if you are having any trouble viewing the videos from www.anmolmehta.com, feel free to head over to my channel on YouTube.com to view them directly from there.  My channel info on YouTube is…

;

Also, I have changed the technology I am going to use for uploading videos on Mastery of Meditation, so hopefully that will also help with the new videos that I am planning to upload here in the near future.

Key to Successful Weight Loss

The videos on YouTube are all very highly rated and I get plenty of feedback on them there.  Especially popular on YouTube is the Healthy Weight Loss Yoga Exercise Video and here are some fun comments and feedback this video has received that I would like to share with you. 

Feedback on Healthy Weight Loss Video from YouTube Readers:

lol I tried that last bit and couldn’t do it because I busted out laughing when he tried it. Its hilarious, but it works when you can stop giggling from it. :3 Awesome vid sir!

EXCELLENT VIDEO!!!
VERY FUN!
GOT ME SWEATING! LOL
I am simply lovin’ it!
peace and wisdom!

Thankss sooo muchhh! We realllly enjoyeedd itt! God bless ya too!

There are plenty of other similar comments there and the reason I am sharing these with you is to give you the secret of sticking to a weight loss program.  Enjoyment!

The readers above found the video to be great fun and I am sure that makes it much easier to practice the set on a regular basis.  I know many of you are enrolled in the Free Online Yoga & Meditation Weight Loss Program and I hope the program is working out well for you.  The hardest part about such programs and tying to loose weight, is that you need to stick with it over a period of time.  To help accomplish that, I think picking routines and exercises you enjoy will be very helpful.

This also applies to all of you who are enrolled in the other Free Online Yoga and Meditation Classes, or have your own spiritual practice, the most important part is doing it regularlyAs Yogi Bhajan says, “Keep up and you will be kept up!”.  I can’t emphasize that enough, and finding the meditation techniques and yoga exercises that suit you, will really make this task easier.

12

Rapid Weight Loss Yoga Exercise Video

Free Healthy Weight Loss Yoga Program

Quick Weight Loss Yoga Exercise Video

Kundalini Yoga is probably one of the very best sciences if you are interested in quick and healthy weight loss.  This is because kundalini yoga programs incorporate exercises which utilize a great deal of powerful dynamic movement, which is ideal for burning fat, increasing metabolism and consuming calories.  As we all know, the absolute key to weight loss is to expend more calories than you consume, and kundalini yoga sets, if you have not found out already :-), are sure going to make you burn calories!

In addition, kundalini yoga exercises incorporate a great a deal of rapid, powerful breathing, which further assists in generating heat in the body to facilitate detoxification, fat/calorie burning and increased metabolism.

As if that was not enough, kundalini yoga’s balanced and multi-dimensional approach to health and wellbeing, ensures that the weight loss is not just rapid, but is also natural and safe.  Kundalini yoga works to make you physically, emotionally as well as mentally fit.  This way the very causes of excessive eating or unhealthy life style are rooted out and extinguished.  This ensures that the weight loss gains are not lost due to continued unhealthy patterns of thinking, feeling and living.

This Yoga Program for Weight Loss Video is the fifth entry of our Free Online Yoga Video series and the set demonstrated in this video is explained in detail in chapter 5, Online Yoga Exercises for Healthy Weight Loss, of the Kundalini Yoga Sets E-Book.

Rapid Weight Loss Yoga

In addition, this set is also part of the Free Online Yoga & Meditation Classes, that I offer here on Mastery of Meditation & Yoga.  In particular, it is part of the Weight Loss via Yoga, Pranayama & Meditation Course, which is a comprehensive program to promote rapid and safe weight loss.

Ayurveda, which is the ancient Vedic science of healing and longevity goes hand in hand with yoga.  Thus, incorporating Ayurvedic diet and principles into your lifestyle can help speed up your weight loss gains and also, help make sure the lost weight stays off permanently.

Incorporating the principles and guidelines from the following articles can thus help you reach your weight loss goals more effectively:  Healthy Ayurvedic Diet To Lose Weight5 Healthy Weight Loss Tips from Ayurveda and Sweet Ayurvedic Treatment to Stop Emotional Eating & Lose Weight.

Below are details about the Yoga for Weight Loss Video, following which is the yoga video itself.

Benefits of Rapid Weight Loss Yoga Exercise Program:

  • Promotes rapid, healthy and safe weight loss.
  • Helps burn fat and detoxify the body.
  • Excellent exercises for improving the respiratory, circulatory and digestive systems.
  • Helps purge the system of emotional and mental negativity, promoting inner balance and strength.
  • Tones the thighs, buttocks, calves and abdominal muscles.
  • Strengthens the shoulders and back.
  • Opens up all your energy pathways, which helps to open up your life.
  • Moves energy in new ways to promote expansion and creativity.
  • Help dissolve stress and boost the immune system.
  • Is fun, simple and safe for everybody to do.

Rapid Weight Loss Yoga Video Contents:

Here are some highlights of what this video contains.

  • Demonstration of each yoga exercise.
  • Demonstration of modifications for difficult yoga poses and exercises.  Shows some advanced techniques not covered in the written set.
  • Demonstration of the Breath of Fire Yoga Pranayama, which is used by some of the exercises in this video.
  • Overview of how Kundalini Yoga works to help you burn fat, lose weight and get fit.
  • Practice tips and hints for each of the exercises.

Weight Loss Kundalini Yoga Program Video

Free Online Yoga Video #4

 

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13

Weight Loss Yoga Exercise Program Feedback

Free Weight Loss Yoga Set Feedback

Free Weight Loss Program via Yoga & Breathing Exercises

Healthy, natural and safe weight loss is the best approach one can take when it comes to losing weight, burning fat and getting in shape.  Keeping that in mind, the Free Online Yoga Exercises for Healthy Weight Loss and the Free Yoga & Breathing for Weight Loss Program were designed some six months ago. 

Today I would like to share some feedback I have received regarding this Yoga for Weight Loss Program.  The primary reasons for sharing with you these testimonials, is to inform you of the benefits other online yogis are getting from these free programs and also, to inspire you on your own journey to getting the trim and fit body you want.

Weight Loss Yoga Exercise

Veronica’s Feedback Regarding Free Weight Los Yoga Set:

I came across the section “online exercises for Weight Loss” about 5 months ago and I started practicing them fairly regularly (just the exercises, without the breathing or the visualization), and I started noticing a slight difference in my body from the first week, but now that time has passed, I have seen even more results (particularly on my waist and midsection).  I didn´t realize that it was a complete class until 2 days ago, when I was reading again your website and I found the link to the Course #104. So I have for 2 days been practicing it, and I feel great, with more energy.

First, I would like to thank Veronica for sharing her experiences with us and providing this valuable and inspiring feedback regarding the yoga set and weight loss program.  In addition, a big congratulations to her as she is due to get married in 6 months, and I would like to wish her all the very best as she heads towards this great new chapter in her life :-D.

Free Weight Loss Yoga Exercises & Program Benefits:

With regard to the weight loss yoga set and full body shaping program, the feedback above is along the lines of how I envisioned them to work.  With natural sciences like yoga and meditation, it is important to remember that results materialize sweetly and gently.  I am not discounting that miraculous changes or rapid gains are not possible, they certainly are and you can read about them in the following 2 articles, Mind Power to Manifest Intentions & Desires Instantly and 7 Rapid Benefits of Consistent Kundalini Yoga Practice, but, in general, the results are like the blossoming of a rose bud.  The results come almost imperceptibly, are inevitable and finally, are gorgeous.

As Veronica experienced above, a sense of wellbeing and greater energy, tends to flow soon after beginning the program, with the weight loss and body shaping results following some time later, as
the muscles get toned, metabolism increases and excess fat starts to melt away.

40 Day Weight Loss Challenge:

There is really only mantra when it comes to Yoga and Meditation Practice.  Keep Going!  As I have undoubtedly mentioned many times before, one of the hardest things is consistency and unfortunately, it is also one of the most important aspects of you spiritual practice or for that matter, your weight loss program.

According to Kundalini Yoga, the time it takes to establish a good habit is 40 days.  So I suggest you set that as an initial goal.  That for 40 days you will do the Free Online Yoga Set for Healthy Weight Loss or if you have time, you will do the Free Weight Loss Yoga, Breathing and Meditation Program for 40 days.  See if you can keep that commitment no matter what.  If you don’t have the time for the entire set or course, just commit to some portion of it, but again for 40 days straight.

In my teacher’s training course, we had to do the Powerful Sodarshan Chakra Kriyas for 31 minutes a day for 40 days.  In addition, the agreement was that if we missed a day, we have to start over :-).  That is the type of character you must have in order to break out of mediocrity and live at your highest potential.  I am sure you can can lose the weight you seek to lose, burn the excess fat you do not need and get health and fit.  You have the potential, you have the power, just hone your intent and commit to your yoga or fitness routine.  What do you have to lose…. except the weight ;-).

More Resources for Weight Loss:

Healthy Ayurvedic Diet to Lose Weight

Sweet Ayurvedic Treatment to Stop Emotional Eating and Lose Weight 

14

Kapalbhati Yoga Pranayama Video for Weight Loss & Much More

Free Online Kapalbhati Yoga Pranayama Video

Kapalbhati Yoga Pranayama Video for Health & Healing

The incredible yoga breathing exercise Kapalbhati (Kapal Bhati) pranayama was extensively detailed in the article Kapalbhati Yoga Pranayama for Optimum Health and Healing.  To help make sure you are practicing it correctly and thus getting maximum benefit from this extraordinary pranayama, I have created a video demonstrating this breathing exercise.  This online yoga video is the third entry of our Free Online Yoga Pranayama Video Series

Kapalbhati pranayama, which has recently been revived and raised to new heights by Ramdev Swami, is an excellent breathing exercise to improve your respiratory system, digestive system and help purge your body of negativity.  This negativity can be in the form of physical ailments, negative emotions or even unwanted mental habits and behaviors. 

Kapalbhati Yoga

This negative debris is often the cause of blockages in the energetic, psychic pathways which then leads to blockages in the flow of energy and internal imbalances.  To assist Kapalbhati in purging the system of these blockages, you should engage the mind when practicing this pranayama and visualize the negativity being expelled from your system as you do the breathing.

Although the video gives an overview of Kapalbhati pranamaya, I suggest you do refer to the original article for all the details.  Here are some quick highlights of what the video covers:

  • Demonstration of the right posture and mudra to take in order to practice Kapalchati.
  • Discussion of how Kapalbhati helps purge your system of negativity.
  • Demonstration and detailed instructions on how to practice this yoga pranayama.

Learn it, enjoy it, master it & benefit from it.

Free Online Yoga Breathing Exercise Video #3

Kapalbhati Yoga Pranayama Video (Kapal Bhati)

 

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5 Healthy Weight Loss Tips from Ayurveda

Excerpt: Ayurveda approaches weight loss and fat reduction by providing guidelines for all dimensions of your being.  This article details Ayurveda’s recommendations for your Physical Dimension in order to fight obesity and get fit.

In the article Healthy Ayurveda Diet to Lose Weight & Burn Fat, we discussed what constitutes a healthy weight loss diet based on Ayurveda’s model of Vata, Pitta & Kapha body types.  In that article we indicated that the Kapha Dosha (humour) is primarily responsible for fat and adipose tissue and by reducing Kapha we reduce fat and excess weight.  To get a quick overview of Ayurveda and the 3 doshas please read the following article: Introducing Ayurveda – Alternative Medicine for Self Healing.

Weight Loss

Continuing on the war path against excess weight, Ayurveda proposes the following weight loss tips to help reduce Kapha Dosha and thus battle obesity and being overweight.   Of the 4 dimensions of our being, physical, emotional, mental and spiritual, in this article I will cover the Physical Dimension which is most important for the reduction of Kapha and the correlating reduction in weight.  In future articles I will cover the other dimensions.

Weight Loss Tips from Ayurveda for The Physical Dimension:

1.  Ayurvedic Diet for Weight Loss:

The Healthy Ayurveda Diet article already detailed this most important food aspect for reducing Kapha and burning fat so I wont repeat that here, but, please note that diet is a very key aspect in this battle against being overweight.

2.  Exercise for Weight Loss: 

The following Ayurvedic guidelines should be followed for proper exercise with regard to weight loss:

  • More Exercise the Better:  Kapha’s qualities of fixed, dull, heavy, soft and cold are all negated via exercise.  In other words, the more exercise you do the more you reduce Kapha and therefore fat in your body.
  • Exercise Without Excessive Strain:  According to Ayurveda, Kapha individuals need the most vigorous exercise, but at the same time, the exercise should never be extreme.  Find a good balance between doing too little and over doing it.  Breaking a nice sweat is good, but being totally breathless is probably too much.
  • Be Consistent:  A Kapha body type has a propensity towards weight gain so you need to make exercise a daily part of you life.  The hardest part will be to get the exercise program underway.  Once this is done Kapha people tend to be very determined and steady, so they will be able to adhere to it long term.  Getting started though is another matter for Kapha types and usually requires shock treatment.  In the spirit of shock treatment, understand that by NOT exercising and NOT losing the weight you are putting your longevity and quality of life at risk.  Enough said, start today!
  • Yoga for Weight Loss:  In the article Online Yoga Exercises for Healthy Weigh Loss I have provided a potent yoga set to help you burn fat and lose weight.  Feel free to incorporate that into your exercise regiment.
  • Post Exercise Diet:  After exercises do not drink cold liquids.  This period is key as you are trying to increase the metabolic fire in your cells so they burn more calories and drinking cold liquids at this time will negate this important benefit which exercise bestows.

3. Hard Physical Work to Burn Calories:

According to Ayurveda reduction of Kapha is promoted by living a physical, active lifestyle.  In today’s age of technology, computers, TVs, TiVO, internet, etc. manual labor is getting more rare for people to do.  So you need to consciously incorporate physical work into your life.  Whether that be mowing the lawn, tending to the garden or shoveling snow, it is important to not live a sedentary live of watching TV and eating twinkies.

4. Massage Therapy to Reduce Fat:

There are many treatment modalities in Ayurveda of which massage is highly recommended.  In the context of weight loss and reducing Kapha, strong massage with light oils such as mustard or flaxseed is helpful.

5. Sleep Guidelines for Weight Loss:

No napping or going to bed early.  Yes, a recommendation from a Meditation and Yoga website to actually not retire to bed early :-).  If you want to reduce Kapha and weight remember you burn more calories when you are awake and being active, than when you are happily snuggled under the blanket.

Feel free to join the Free Online Weight Loss Course offered here to help you in your goal to reduce weight and get fit.  In the next part of this series I will cover Ayurveda’s Emotional, Mental and Spiritual recommendations for burning fat and reducing weight.

Internet Resources Below

Ayurveda Resources:

The Ayurvedic Institute
American Institude of Vedic Studies

Other Weight Loss Resources:
FDA Nutrition & Weight Loss Q&A
How to Use Fruits & Vegetables to Manage Your Weight (Center for Disease Control & Prevention)
Tips for Exercise Success (American Heart Association)
How to Stop Emotional Eating (Mayo Clinic)

16

Healthy Weight Loss Via Yoga, Breathing & Meditation Program- Online Course #104

Healthy Weight Loss via Yoga, Breathing & Meditation Program- Online Course #104 

Weight Loss via Yoga, Breathing & Meditation Program- Online Course #104 

Welcome to the Free Online Guided Meditation and Kundalini Yoga classes.  All the material needed for this Weight Loss and Fitness Program is available via the links on this post and you can start anytime you wish.  For more information on the free online classes offered at Mastery of Meditation, please read the Expanded Free Online Guided Meditation and Kundalini Yoga Classes post.  This course focuses on burning fat, increasing metabolism, improving psycho-physiological systems and weight loss to help you achieve optimum health and your ideal body weight. 

Healthy Weight Loss

The course is designed for 2 weeks, but you are welcome to continue for a longer time if you wish.  In this post I will provide the program objectives, details, syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the program.

This holistic and energy oriented course combines using the BODY, BREATH and MIND to help you lose weight and attain your ideal body.  It uses Kundalini Yoga Exercises, Yoga Pranayama Breathing Techniques and the Power of Thought via Visualization Meditation to safely help you achieve a healthy, fit body and ideal weight.

To register please just leave a comment on this post that you are going to start the Online Weight Loss Via Yoga, Breathing & Meditation Program, or just send me an email at anmol@anmolmehta.com.  This way I know what kind of participation and interest there is. 

PLEASE ALSO READ THE FAQ below.  It addresses many of the common questions about the online classes:

FAQ For Free Online Guided Meditation & Kundalini Yoga Classes

Weight Loss via Yoga, Breathing & Meditation Program Objectives:

  1. Burn Fat and Reshape the Body.
  2. Increase Metabolism.
  3. Lose Weight to achieve the Ideal Body Weight.
  4. Optimize Health and Fitness.
  5. Increase Energy, Vitality and Vigor.
  6. Cure Diseases.
  7. Purge Negative Emotions to Create Emotional Balance.
  8. Purge Negative Thoughts to Promote Peace & Joy.
  9. Develops the Nervous System, Respiratory System and Digestive System.

Weight Loss via Yoga, Breathing & Meditation Program Details:

Class Structure: 

Each class session consists of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice.  The exercises are designed to allow you to pace yourself, so whether you are a beginner or experienced yogi you will find the class useful.  The total time for this class is approximately 10-50 minutes / day.  Do the best you can and most importantly, walk the middle path with regard to each session.  DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be too easy either.

Required Reading:

Suggested Reading:

Course Materials:

Weight Loss via Yoga, Breathing & Meditation Program Syllabus:

The following describes the 3 sections comprising the 10-50 minute daily yoga, pranayama and meditation session for this class.  The approximate total times for each section and set are also given.  Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer.  Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.

Weight Loss Via Yoga, Breathing & Meditation Program: Each day for 2 weeks do the following…

Section 1: Breathing Exercises Section (Pranayama):  Total time 2-10 Minutes

Section 2: Kundalini Yoga Section:  Total time 5-30 minutes

  • Online Yoga Exercises for Health Weight Loss:  Do this set but instead of doing Exercise #9 (Relax in Shav Asan w/ the Visualization Given) substitute the specific Weight Loss Visualization Meditation given in Section 3 below instead.

Section 3: Guided Visualization Meditation Section:  Total time 3-11 minutes

Weight Loss via Yoga, Breathing & Meditation Program Participation Guidelines

Following are the guidelines which I suggest we follow…

  • Please post all comments, questions and feedback in the comments section of this post.  This way all will benefit from the discussion.  Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format.  Of course, you are free to email me as well if you would like the discussion to not be public.
  • If you like, you can indicate with a comment that you have completed your daily session.  Could be as short as “did it”, or of course could be questions, issues or more detailed feedback.  The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that.  In addition, your comments would inspire others as well. 
  • I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
  • Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection.  At the end of every session, visualize yourself and the world as you would like it to be.
  • Do the best you can and modify the class as you require.  It is more important to do something, than be overwhelmed and not do anything at all.
  • I wish you all a wonderful learning and transforming experience and of course a Killer Body by the end of the program :-).

Internet Resources for Weight Loss:

FDA Nutrition & Weight Loss Q&A
How to Use Fruits & Vegetables to Manage Your Weight (Center for Disease Control & Prevention)
Tips for Exercise Success (American Heart Association)
How to Stop Emotional Eating (Mayo Clinic)

17

Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6

Weight Loss Meditation

Guided Meditation #6:  Weight Loss Visualization Meditation w/ 3SRB

Background of Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

In the article Mind Power to Manifest Intentions & Desires Instantly the power of the mind to reshape the body overnight was discussed.  The most important point to take away from that article is that the Power of Thought to help manifest desires to bring about changes in the body should not be underestimated. 

Weight Loss

In this article I will provide a visualization meditation technique that exploits this immense power of thought and intention to help you with achieving weight loss and fat reduction.  The real key to this technique lies in the special breathing that will be used while performing the visualization meditation.  This breath control technique is called 3 Step Rhythmic Breathing (3srb) and it creates the optimum state for communication to occur between all levels of your being.  In fact, whenever you are practicing affirmations or visualizations to help bring about changes in yourself and your life, I strongly suggest you first engage 3 Step Rhythmic Breathing, as that will greatly enhance the power and penetration of your thoughts to manifest your intentions.

For more information on 3SRB, transmitted to us by S. N. Tavaria you can visit 3srb.org.

Tools for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • An alarm clock, stop watch or other time device.

Benefits of Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

Primary Benefits: 

  • Sets into motion the manifestation of the intention to lose weight and burn fat.
  • Sets into motion the manifestation of the intention to reshape the body.
  • Sets into motion the manifestation of the intention to be healthy and fit. 

Secondary Benefits: 

  • Establishes 3 Step Rhythmic Breathing which is optimum for the absorption of Prana (Life-force) into the Energetic body.
  • Builds concentration and focus. 

Cautions for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

Remain positive no matter what.  In practicing any techniques that are designed to help you manifest your desires it is important to remember that the Universe Knows Best.  I recommend reading the article 4 Keys Laws for Manifesting Desires if You Absolutely Must to understand what you should be trying to manifest.  Listen to your inner voice and then put your best foot forward and leave the rest up to the Universe.  Even in the case of health and weight loss it is important to keep this attitude of Universe Knows Best close at heart.  Do the meditation with your full reverence and energy and then just allow the Laws of Attraction and other subtle laws of the Universe to work their magic for you.

Guided Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • Set your alarm or other time device for 3 to 11 minutes.  You may wish to start with 3 and then build up to 11.
  • Lie on your back comfortably, close your eyes and begin 3 Step Rhythmic Breathing (3srb) as follows. 
  • 3 Step Rhythmic Breathing (3srb):  Without changing the quantity of air you normally take in, start to breathe in and out to the following rhythm.  3 seconds for the inhalation and 2 seconds for the exhalation.  So 5 seconds per complete breath.  This will mean you are breathing at 12 breaths per minute (down from 15-17 you normally do).  In addition, have your chest and abdomen rise and fall together as you inhale and exhale respectively.  3 Step Rhythmic Breathing is an extremely valuable tool for your spiritual advancement.  In this case we are just using it to set the stage for your desires and intentions to manifest, but, just doing it starts to shift your level of awareness and being from the gross to the refined.
  • Spend at least 1-2 minutes just doing 3SRB to establish the rhythm and then move forward.  Your mind and body should now be relaxed and everything should be ripe to receive your intentions.
  • Now while immersed in this beautiful rhythmic breath begin the visualization meditation below. 
  • Without animosity to the fat cells of your body (as they are a part of you), visualize a white light entering from the soles of your feet.  Imagine now this light traveling up your body slowly and as it moves up it is dissolving fat deposits and reshaping those regions.  For areas where you carry excess weight spend more time.  All the time keeping up 3 Step Rhythmic Breathing.
  • Once the light has reached the very top of your head, inhale deeply, hold your breath and visualize your body exactly as you would like it to be.  Make sure when you visualize your body shape you are also sending the message of being not just slim and trim, but, also healthy and fit.
  • You may repeat the visualization meditation a few times if you like.
  • Once you complete your last visualization meditation cycle, try to think of nothing and just remain silently empty, only doing the 3 Step Rhythmic Breathing.

Hints & Tips for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • When doing the visualization concentrate on the light and its action on the body and allow the 3 Step Rhythmic Breathing to happen by default if possible.
  • At the end really concentrate on doing the 3 Step Rhythmic Breathing and try to just relax as much as possible.  It takes some time to master 3SRB so don’t worry if you can’t do it perfectly right off the bat.
  • A helpful technique to do 3SRB is to count 1, 2, 3 slowly while inhaling and count 5, 6 while exhaling.  We skip “4” to account for the slight pause that takes place between the inhalation and exhalations.  In 3SRB the breaths just follow each other so don’t extend the pause consciously.
  • 3 Step Rhythmic Breathing is a very powerful technique which deserves its own article to fully explain and I will put that together in the near future and link to it here once its ready.
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Bhastrika Yoga Breathing Exercise to Burn Fat for Natural Weight Loss & More

Breathing Exercise #4: Bhastrika Yoga Pranayama

Background of Bhastrika Yoga Pranayama (Bellows Breath):

This important Yoga Breathing Exercise, Bhastrika Pranayama, is the ultimate pranayama for energy and power.  It is one with a long list of benefits, which includes raising metabolic function at the cellular level to increase the burning of fat and promoting healthy, natural weight loss.  Other that assisting in healthy weight loss and fat burning, there a myriad of valuable reasons to include this breathing exercise into your daily Yoga practice and a full list of these benefits is provided below.

Bhastrika Pranayama is also called Bellows Breath as it mimics the working of a bellows used to flame a fire.  It pumps air and life-force (prana) vigorously and dynamically throughout the entire system.  When practicing this champion of pranayamas be ready for a workout!

Yoga Breathing Exercise

Benefits of Bhastrika Yoga Pranayama (Bellows Breath):

Primary:

  • Boosts your metabolic rate so your body burns fat faster promoting natural weight loss.
  • Purifies your gross and subtle body by eliminating toxins and waste.
  • Generates heat in your body and opens up your energy pathways.
  • Builds lung capacity and helps clear and strengthen the respiratory system.

Secondary:

  • Expands and fortifies your nervous system.
  • When done forcefully, the pulsating of the diaphragm massages the internal organs, thus improving your digestive system.

Cautions for Practicing Bhastrika Yoga Pranayama (Bellows Breath):

  • If you feel dizzy or nauseous you should slow down the pace of bhastrika pranayama or stop entirely and return to normal breathing.  If you suffer from vertigo, you should use caution in practicing this breathing exercise.
  • If you are menstruating you should not practice this breathing exercise.
  • You should be careful practicing Bhastrika Pranayama if you have high blood pressure, heart disease or suffer from stroke or epilepsy.  Also, if you have acid or heat related gastric issues such as ulcers you should use caution.

Guided Beginner’s Breath of Bhastrika Yoga Pranayama (Bellows Breath):

  • To practice this breathing exercise sit up in a comfortable position.  You may also practice it lying down or standing up, but, sitting is best.
  • Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Close your eyes.
  • Place your hands on your knees.
  • Relax your stomach muscles.
  • Now begin to breathe as forcefully as comfortable through the nose with equal emphasis on the inhalation and exhalation.  The diaphragm should expand and contract in conjunction with your breathing.  All the breaths should be deep and powerful and you should try to establish a steady rhythm.  The pace should be about 1 second for inhalation and about the same for exhalation.
  • Do a round of 10 repetitions and then inhale completely, hold your breath in for 1-5 seconds and then exhale completely.  This completes 1 round.  Take a short break.
  • Work your way up to doing 5 rounds.

Guided Intermediate Bhastrika Yoga Pranayama (Bellows Breath):

  • Once you feel comfortable with the Beginner’s version of Bellows Breath perform the breathing exercise at a faster pace now, about 1 breath per second.  Also, breathe more forcefully if possible.
  • Increase the number of repetitions slowly till you reach about 50 repetitions per round.
  • At the end of every round, don’t forget to inhale completely and hold your breath.  Build up this period of breath retention as well to about 15 seconds.
  • You should still take a short break between rounds.

Guided Advanced Bhastrika Yoga Pranayama (Bellows Breath):

  • Build up the pace and power with which you do this breathing exercise to almost 2 breaths per second.
  • Increase the period of breath retention at the end of every round to 30 seconds.  Still continue to take a break between rounds though.

Secret of Bhastrika Yoga Pranayama (Bellows Breath):

The final goal of Yoga is to awaken Kundalini Shakti (latent human potential energy) and Bhastrika Pranayama is one of the most effective breathing exercises for stimulating and raising this energy in you.  Think of Kundalini as smoldering embers deep within you and think of Bhastrika as waves of prana stoking and igniting these embers.  Be ready to handle the inferno!

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Online Yoga Exercises for Healthy Weight Loss – Book of Kundalini Yoga Poses and Kriyas

Kundalini Yoga Set #6 – Online Yoga Poses to Lose Weight

Weight Loss Kundalini Yoga Program Video

Free Online Yoga Video Series

 

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Background of Online Kundalini Yoga Techniques for Healthy Weight Loss:

Don’t be deceived by the apparent simple nature of the yoga exercises that constitute this set.  Once you begin to practice this program you will realize its profound benefits to healthy weight loss and much more in a relatively short period of time. 

Healthy Weight Loss

The eight yoga exercises that form this set come primarily from the schools of Kundalini Yoga & Hatha Yoga.  They, like all yoga poses and movements, work on your being at many different levels.  This potent set is designed to not only help you lose weight and burn fat effectively, but, also helps you significantly at an energetic and metabolic level. 

The breathing exercises done in conjunction with the movements, help expand you lung capacity, improve your circulatory system and raises the internal heat of the body, thus helping it to burn up and eliminate toxins, dead gases and waste products.

For safe and healthy weight loss, practice this set daily if possible.  Start off doing each exercise for only about 30 seconds or 1 minute each and then build up from there.  Use the modifications that are provided if you need to and be sure to pace yourself. 

If you need to take a short break between the exercises do so, otherwise do them in sequence one after the other without rest.  The purpose of this kundalini yoga set, is not only to help you loose the weight, but also to develop a healthy, fit body full of abundant energy.

For complicated postures, illustrations have been provided.  Also, provided below is the Breath of Fire Breathing Exercise Video, as this kundalini yoga pranayama is extensively used throughout this set.

Free Online Yoga Video of Breath of Fire

 

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(From the Article: Breath of Fire Kundalini Yoga Pranayama Video)


Instructions for Kundalini Yoga Exercises for Healthy Weight Loss:

1. Yoga Arm Raises:

a. Guided Instructions for Yoga Arm Raises:

  • Stand up tall.
  • Inhale deeply through the nose as you swing both your arms up with palms facing forward.
  • Now swing the arms down and powerfully exhale through the mouth.  The exhalation is brief and powerful.  Just throw the air out of the system.
  • Continue at a fairly brisk pace, swinging your arms up and down in this fashion in conjunction with the breathing.

b. Duration for Yoga Arm Raises: 1-5 mins

c. Benefits of Yoga Arm Raises: 

  • Very effective in getting your energy going.
  • Expands your chest cavity and lung capacity.
  • Throws all negativity out of your body (toxins, negative emotions, stress, negative thoughts).  Assist this process by visualizing any negativity that has been troubling you being expelled from your system as you exhale.
  • Works on your shoulders, promoting flexibility and strength. 

d. Practice Tips for Yoga Arm RaisesAs you develop mastery over this exercise, try to work through the discomfort in the shoulders this exercises produces.  You will notice that after you get past the initial points of resistance, the energy pathways open up and the exercise gets easier. 

2. Kundalini Yoga March:

a. Guided Instructions for Kundalini Yoga March:

  • Continue standing.
  • Have your arms in jogging position and begin marching in place.
  • Begin the Breath of Fire Breathing Exercise.
  • Try to bring your keens up high as you march.

b. Duration for Kundalini Yoga March: 1-5 mins

c. Benefits of Kundalini Yoga March: 

  • Gets your heart rate going.
  • Quickly oxygenates your blood.
  • Effective warm-up before doing the more strenuous exercises.
  • Works on your legs.

d. Practice Tips for Kundalini Yoga MarchTo modify this exercise switch to Long Deep Breathing or Normal Breathing if Breath of Fire is too much to do.  You can also not bring the knees up too high and walk in place instead.

3. Kundalini Yoga Jogging:

a. Guided Instructions for Kundalini Yoga Jogging:

  • Continue to have your arms as if you were jogging, also continue the Breath of Fire Breathing Exercise, and start jogging in place.
  • Try to bring your keens up high as you jog.

b. Duration for Kundalini Yoga Jogging: 1-5 mins

c. Benefits of Kundalini Yoga Jogging:  

  • Picks up your heart rate and really gets the blood circulating throughout your body.
  • Done with Breath of Fire the benefits of this exercise are significantly magnified.  Doing a few minutes with Breath of Fire is equal to doing the exercise much much longer with normal breathing.
  • Works on your legs.

d. Practice Tips for Kundalini Yoga Jogging: To modify this exercise switch to normal breathing, if Breath of Fire is too much to do.  You can also not bring the knees up too high or just continue to walk/march in place instead, if you feel over worked.

(Take a break at this point if you are feeling very winded.) 

4. Kundalini Yoga Jumping Jacks:

a. Guided Instructions for Kundalini Yoga Jumping Jacks: 

  • Stand with your arms down and feet together.
  • Now take a half inhalation and jump your legs to about shoulder width apart and swing your arms straight out to the sides parallel to the ground.  The palms are facing down finger are extended.
  • Now complete the inhalation as you jump and bring your feet wide apart.  At the same time swing your arms directly above your head and clap your palms together.
  • Now do a half exhalation as you jump your feet back to shoulder width apart and swing your hands back to being parallel to the ground with palms facing down and fingers extended.
  • Now complete the Jumping Jack by jumping your feet back together and bringing your hands back down all the away.
  • Continue on for the duration of the exercise.

b. Duration for Kundalini Yoga Jumping Jacks: 1-5 mins

c. Benefits of Kundalini Yoga Jumping Jacks:  

  • Good for your heart and lungs.
  • Works on building concentration and focus.
  • Works on your calves and leg muscles.
  • Works on your arms and shoulders.

d. Practice Tips for Kundalini Yoga Jumping Jacks: This yoga exercise is not as easy as it sounds initially as you have to focus in order to break the pattern of how you normally do Jumping Jacks.  The partitioned breathing will help build your lung capacity.  To modify just do the legs or just the arms as needed.

(Take a break at this point if you are feeling very winded)

5. Deep Squats Yoga Exercise:

a. Guided Instructions for Deep Squats Yoga Exercise: 

  • Stand with your feet shoulder width apart.
  • Extend both arms straight out in front of you, with fingers extended and palms facing down.
  • Inhale through the nose as you squat down.
  • Exhale powerfully through the mouth as you stand back up.
  • Continue at a smooth pace for the duration of the exercise.

b. Duration for Deep Squats Yoga Exercise: 1-5 mins

c. Benefits of Deep Squats Yoga Exercise:  

  • Excellent for toning and strengthening the large muscles of you thighs and buttocks.
  • Builds vitality and virility.
  • Works on your shoulders.

d. Practice Tips for Deep Squats Yoga Exercise : If you have bad knees you need to careful with this exercise.  Only go as far down as you are comfortable.

(Take a break at this point if you are feeling very winded.)

6. Kundalini Yoga Archer’s Pose: (Article: Online Illustration of Kundalini Yoga Archer Pose)

Illustration of Kundalini Yoga Archer Pose 

free illustrated Kundalini Yoga Archer pose for confidence and self esteem

a. Guided Instructions for Kundalini Yoga Archer’s Pose: 

  • Stand and place your feet wide apart.
  • Now have your left foot pointing to your left, have you right foot pointing in slightly, the heels of both feet should be in a straight line.  Your torso should be straight and facing forward.
  • Low lean to the left so that 70% of your weight is on your left leg.  Your left knee should occlude your left foot from view if you were to look down.  There should be a stretch in your right upper thigh.
  • Now extend your left arm out to the left as if holding a bow and turn your head to the left and gaze over your left fist.
  • Now with the right hand pretend as if you are pulling back the bow strings.  Your right hand should be all the way past your right chest.
  • Do Long Deep Powerful Breathing while holding this posture and gazing steadily over your left fist.
  • After half the time reverse the direction of the posture.

b. Duration for Kundalini Yoga Archer’s Pose: 1-3 mins / side

c. Benefits of Kundalini Yoga Archer’s Pose:  

  • Excellent yoga posture for your entire body, mind and spirit.
  • Opens up and expands your energy channels.
  • Builds strength of character, self-esteem, confidence, concentration and mental focus.
  • Expands your chest and lungs.   Also, works on your nervous system.
  • Good for your legs and shoulders as well.
  • Eliminates Stress.

d. Practice Tips for Kundalini Yoga Archer’s Pose : This yoga asana (posture) is the favorite of many students and teachers alike.  It will make you powerful and strong.  Don’t over do it if you already have ego issues.

7. Kundalini Yoga Abdominal Pop Corn Exercise:

a. Guided Instructions for Kundalini Yoga Abdominal Pop Corn Exercise: 

  • Lie on your back, bend your legs and bring you knees in towards your chest.
  • Hold on to each knee.  Right hand grasps right knee, and left hand grasps left knee.
  • Now try to explode off the ground like you are a pop corn popping.  So you are trying to launch your whole body towards the ceiling (you will probably not leave the ground, but its the effort that counts here :-)
  • If you are doing this right, pretty soon your abdominal muscles will let you know.

b. Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins

c. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise:  

  • Very good for building your core power and abdominal strength.
  • Good for building overall fitness and stamina.

d. Practice Tips for Kundalini Yoga Abdominal Pop Corn  Exercise: Another yoga exercise that you should not be quickly fooled by.  If doing it correctly it is a great way to burn calories and develop strong abdominal muscles without putting any strain on the joints and lower back.  Make sure you are using a soft surface when doing this exercise.

8. Kundalini Yoga Dance & Shake:

a. Guided Instructions for Kundalini Yoga Dance & Shake: 

  • Sit Comfortably with your legs crossed.  Use a firm cushion if you need to.
  • Raise your hands above your head.
  • Now move everything from the hips up vigorously and chaotically.  You should be moving your arms, shoulders, chest, waist, fingers, head, etc.
  • Breath very deeply and powerfully during the entire duration of the exercise.  You navel should be pumping due to the force of the breathing as well.
  • Don’t hold back let everything fly.

b. Duration for Kundalini Yoga Dance & Shake: 1-5 mins

c. Benefits of Kundalini Yoga Dance & Shake:  

  • Charges, invigorates and awaken all your cells and organs.
  • Excellent for throwing out all the garbage of the past and breaking down deep rooted patterns of thought and behavior.
  • Detoxifies your system and builds your ability to handle more energy.

d. Practice Tips for Kundalini Yoga Dance & Shake : If you are listening to music, turn it up during this exercise.  It is the last physical exercise for this set so give it all you have got.

9. Relax in Yoga Corpse Pose: (also called Shav Asana)

a. Guided Instruction for Yoga Corpse Pose:

  • Lie on your back and have your arms out to your sides about six to twelve inches away from your body.
  • Turn your palms slightly upward.
  • Relax your body and breath.
  • With every breath visualize your body as you would ideally want it to be.  Visualize it taking that shape and visualize yourself having optimum health and fitness.  Visualize the weight melting away.  Don’t underestimate the power of your mind.  Really believe this to be taking place, especially because is it.

b. Duration for Yoga Corpse Pose: 1-5 minutes.

c. Benefits of Yoga Corpse Pose:

  • Attracts that which you set your mind to (in this case, a healthy, fit, toned, slim body). 
  • Allows the body to consolidate the gains from the previous exercises.
  • Helps the body heal and rejuvenate itself.
  • Promotes relaxation and peace.

d. Practice Tips for Yoga Corpse Pose: If your mind wonders, don’t judge or criticize yourself, just gently return back to the visualization process.  You have done your part, now let the Universe do Hers.

This concludes the Online Yoga Exercises for Healthy Weight Loss Program.

Internet Resources for Weight Loss:

FDA Nutrition & Weight Loss Q&A
How to Use Fruits & Vegetables to Manage Your Weight (Center for Disease Control & Prevention)
Tips for Exercise Success (American Heart Association)
How to Stop Emotional Eating (Mayo Clinic)

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Yoga Breathing Helped Me Lose Weight – Pat’s Success Story

Yoga Helps You Lose Weight

Help for Weight Loss

Next time someone asks you, “Will yoga help me lose weight?”  You can say, “Yes, it sure can!” And for proof you can go ahead send them this article link :-).  In fact, as you will see below, you don’t even need a full fledged yoga workout in order to lose weight, you can do it by simply practicing Yogic Breathing!

Today I received an email from a long time reader who had undertaken the serious practice of Kapalbhati Yoga Breathing Exercise with the objective of burning fat and losing weight.  So did Kapalbhati help her lose weight?  It sure did and here is her success story in her own words.

Kapalbhati Helped Me Lose Weight – Pat’s Story:

Pat Writes:

Hi Anmol,

Remember me?  I corresponded with you a number of times, but have not done so in over 6 months — I think it has been that long.  Anyway, here are my wonderful Kapalbhati yoga breathing weight loss results so far, as I promised you that I would let you know what they are from time to time.  Well,  I started doing Kapalbhati yoga breathing in Mid or late Feb. of 2011–about 11 months ago.  At that time, I weighed 210 pounds.  I just weighed myself today, and find that as of today, I have lost 17 pounds, and now weigh 193 pounds.  Naturally, I am very happy and hope that you will be happy for me!!!

I have long since made Kapalbhati my own, and will most definitely use it for the rest of my life for continued weight loss and then for low weight maintenance.  My goal is to get down to, and then to maintain 120 pounds, for the rest of my life.  So, that means, I have about 73 or so more pounds to lose.  I expect that that goal might take maybe 4 or 5 years for me to attain, but that does not matter to me because I am going to do Kapalbhati yoga breathing for the rest of my life, anyway, and I know that the longer it takes me to lose all of the weight I still have to lose, the better off I will be health wise.  So, these are my Kapalbhati breathing yoga weight loss results that I have to report to you so far.

Yoga Helps with Weight Loss:

Pat is not the only one I know who has had success with losing weight with Kapalbhati.  There are others who too have enjoyed success, with some having completely transformed their body, with Kapalbhati being the core of their weight loss program.

Although Pat’s testimonial is evidence that yoga breathing exercises in and of themselves are effective for weight loss, I would suggest a program which includes other aspects of yoga and Ayurveda to further accelerate your weight loss process.  With Kapalbhati alone, Pat has been able to shed 17 pounds over the course of 11 months.  This type of gradual weight loss is safe, natural, healthy and permanent.  The weight that comes off, stays off.  If you include yoga poses and exercises, along with an appropriate Ayurvedic Diet, you can aim to comfortably lose 5 pounds or so a month.

Below are more yoga resources to help you achieve your weight loss goals.  I hope you will find them useful and I look forward to receiving your email saying, “Yoga has helped me lose weight too :-)”.

Yoga Resources to Help You Lose Weight:

Yogic Breathing: 

Along with Kapalbhati, I would suggest Bhastrika Pranayama for Burning Fat and Kundalini Yoga’s Breath of Fire as effective weight loss techniques.

Ayurvedic Diets:

I would suggest following the Ayurvedic Diet to Burn Fat and also using the these 5 Healthy Weight Loss Tips from Ayurveda to help you lose weight.

Yoga Sets:

For Beginner’s or those who are obese I would suggest one of the following yoga sets for weight loss.

Best Yoga Poses for Weight Loss

Best Morning Yoga Stretches – Surya Namaskar

For those in better shape, I suggest the following yoga set.

Online Yoga Exercises to Lose Weight

Meditation for Weight Loss:

Emotional eating and food issues are often the cause of obesity and being overweight.  To combat such conditions, use the following meditation techniques to promote self love and resolve emotional problems.

Emotional Healing Through Meditation

Ayurvedic Treatment to Stop Emotional Eating

Ayurvedic Herbs for Weight Loss:

You can also supplement your weight loss program with Ayurvedic Herbs.  Here is one product in particular designed to help you lose weight naturally and safely – Ayurvedic Herbs for Weight Loss – Yogic Slim.

If you have achieved successful weight loss through yoga or other natural means, please do share your stories with us in the comments section below.  I am sure it will be inspirational and helpful to all.

If you enjoy this or any other article on Mastery of Meditation and Yoga, please do share it with your friends and family via Facebook, Twitter, E-mail, etc.  I appreciate your love and support.