Namaste.
This is Arunendra,
I welcome you all in day 1st of weight loss series.
Doing this series to manage the weight,
To reduce the belly fat,
The side fat,
The fat of your pelvic,
The fat of your thighs,
The fat of your arms.
OK,
So be consistent till 30 days and you will see amazing result after 30 days.
OK,
So attend the sessions every day.
I will be there in the front of you in the screen every day.
Please practice with me.
Let's start the session.
Feet together,
Join the hands three deep inhale and exhale.
One time oh mantra inhale you All right.
Release.
Make sure when we will practice this series dynamic movement will be the target okay so we are going to focus on more and more dynamic movements okay less static more dynamic yeah all right let's start the warm-up please start hugging the knees first one two to three forward.
5.
Six.
Seven.
Eat.
Nein.
11 you have to burn more and more calories that's our target okay keep doing 13 14 and 15 okay relax now put the hands here or just lock the hands here right elbow and left knee one two 3 Try to touch if possible.
Bye.
Six.
7.
Nine.
Eleven.
12.
13.
14 50 well done Good.
Keep the feet shoulder width apart,
Hands here.
And hip rotation one.
3.
Forward.
Fight.
Six.
Seven.
To nine.
10 opposite direction 10 Nine.
Seven.
Six.
Forward.
3 and done.
Open the feet.
Lock the hands here again.
Inhale.
Excel.
One.
You go as much as you can go down.
Six.
Seven.
Can you feel your sides?
9 10.
Five five more okay eleven 13.
14.
15 relax well done okay now turn the feet out hence you lock here inhale Keep your chest up.
This is good to tone your thighs.
Like.
Thanks.
7.
Nein.
10 relax we'll do 10 more okay we'll just take a little break one.
Screen.
Forward.
Six.
9.
Relax.
Great.
Shake the legs.
Come at the front of the mat.
5 rounds Surya Namaskar.
Namaste.
Inhale hands up,
Bend back.
Exhale forward.
Surya Namaskara is best practice.
Right leg back.
To burn the calories which helps too.
Reduce the weight,
Reduce the fat.
Knees,
Chest,
Chin down.
Those who cannot do this,
Simply lie down.
Inhale head up chest up exhale hips up right leg forward left front.
Inhale hands up and Namaste.
Inhale.
Exhale down.
Left leg back.
Now hips up,
Other leg back.
Knees,
Chest,
Chin down.
Head up just a bit.
Just keep moving with me.
Inhale,
Left leg forward.
Don't just watch the video.
Please,
Please,
Please practice.
Other leg forward.
Inhale.
Exhale,
Just by looking at it,
If someone becomes healthy Inhale.
If someone had lost weight,
The whole world would have been fit today,
Especially India.
Obesity or diabetes cases of the leg back.
Both drastically but keep practicing just don't just watch the video.
Cobra.
XC right leg forwards Namaste.
Inhale.
Exhale down just focus on your breathing keep following the instructions left leg back inhale When the other leg goes back,
No breathing.
Exit.
Inhale.
Xc left leg.
Then right leg.
Inhale,
Come up.
And Namaste.
Turn it around.
Inhale.
Exhale down.
Right back.
Left back.
Knees just jump.
Cobra.
Mounting.
Right leg forward.
Left leg forward.
And heal.
Namaste.
In hand.
Exceed.
Left leg back.
The relevant one.
Knees,
Chest,
Chest.
Cool breath.
Amount.
Left leg.
I hate to look.
Time's up.
Namaste.
In hell.
Exceed right leg back.
I'll be happy to let you know.
He's just chillin'.
Cobra.
Mounted.
Right foot Inhale.
Namaste.
Inhale.
Oxy.
Left back.
Other landmarks.
Please just chill out.
To move it out.
Mounting.
Inhale,
Lift.
Then run.
Hands up Namaste.
Last round.
Inhale.
Exhale down.
Right length.
Lift like that.
Hold the plank pose and do it like this.
Move one leg and bring it near the chest.
Don't cry Three.
Forward.
6.
7.
8 9 10 11.
13 14 15 okay knees chest chin down Cobra mountain.
Right left forward.
Left click.
Good morning.
Inhale.
Exhale down.
Left leg back.
Other leg back.
One.
3.
Bye.
6.
7.
Nine.
11.
12.
13.
14.
Good.
Knees,
Chest,
Chin.
Head up,
Chest up.
Mountain.
Left click forward then right.
Of hell.
Namaste.
Well done.
Amazing effort.
Surya namaskara takes only just seven to eight minutes.
Will practice this in every single class make sure Keep observing the breath.
Amazing.
Now.
.
.
Just lie down like this,
See.
Vishnu asana keep one hand here and the other leg will move one The target is this muscle.
This fat is very important.
It's a weird fact,
You know.
You can see the whole shirt from outside.
It hangs,
So we have to reduce it to 4.
Bye.
Six.
7.
Eat.
9.
Now take some rest and do one more set from here.
Keep your hands here if you can't keep the balance.
One.
3 old.
5 Six.
7,
It hurts a little but this is very effective.
Keep doing.
8.
There is little pain on your hip and obliques now.
And hold catch the toes stretch the leg one If not getting balance,
Bend the bottom leg little more.
3 forward.
5 6 7 8 9 and done.
Okay.
All right,
Move current one.
Tooth.
3 Fools.
It's framed.
Six.
7 8 9.
Turn to the wrist.
I hope you are enjoying the practice.
To one.
Too.
3.
4,
5,
6,
7,
8,
9,
10 Hold the foot and pull your leg down.
Dream.
Food.
Fine.
Six Seven.
8.
9 10 all right done relax okay Child's pose where you take rest.
Come in mountain pose.
Pedal the feet.
Touch one heel like this and then touch the other heel.
Right leg to right hand.
Inhale up.
Then put it forward one just do it few rounds up two.
Slowly.
Inhale.
Force.
Fight.
Six.
Seven.
Nein!
Don't let back relax.
Make sure your when we are doing this weight loss series the primary target is to tire your body you tired your body okay so practice in such a way so that you can take your heartbeat like 130 150 per minute okay.
So that It helps to burn the fat,
It helps to sweat,
It helps to increase the breath and also it helps to make your cardiac muscles strong.
Alright,
Other side now.
Inhale other leg up Outside,
Left leg.
Inhale.
XC.
In him.
Thief.
Inhale.
Except for.
.
.
Tomorrow.
That's it.
Bye.
Uh huh.
C6 mhm X8-7 Inhale.
Exhale,
Eat,
Don't relax All in there.
Amazing.
Great,
Lie on your abdomen.
Keep the palms below the shoulders.
Inhale.
Exhale 1.
Inhale 2.
Cream.
Head up,
Chest up,
Legs up,
Okay?
Bye.
Thanks.
7.
Nein.
Then alright.
Up and hold head up chest up legs up one earlier too.
Free.
More of four.
Bye.
Clicks.
7.
Eight,
Nine,
Ten.
Well done.
Chase Bulls.
Great!
Now butterfly position.
Move the links just up one click.
To few more minutes.
Forward.
Six.
7.
Eight.
Nein.
Inhale,
Exhale.
Hold it once.
Do as much as you can.
Three more down.
Bye.
Slide.
6.
7.
And.
.
.
9,
10.
Come back.
Good.
Have the news.
Nice.
Legs straight now.
Shake the legs.
Now the next practice is the same.
Inhale hands up exhale just do this dynamically one inhale up Just pull the belly in while going down.
3.
4 Bye.
Six.
7 Oh no.
Nine.
Then hold it 1 second.
I can't just pull the.
.
.
Feet inwards.
Forward.
5.
6.
7 more down 8 9 top Relax.
Okay.
Now see the next practice.
Want to take rest?
Chalo.
10 seconds rest.
Good inhale right leg see just lift the right leg up so put the hands behind the hips fingers whichever is comfortable for you one 3.
Just raise the leg as much as you can sticks.
7.
Nein.
10 continue 11.
To help.
13.
14 15.
16.
17.
18.
19.
20 well done relax Shake the legs.
Hands back.
Turn the fingers inwards.
Now,
Both legs to the chest once.
Three.
Forward.
Bye.
6.
END Nine.
Then relax.
We will do one more set.
One.
Tree.
Forward.
Six 7.
Nine.
All right,
Shake the legs.
Lie down on your back.
Right leg up,
Hands up.
One.
Touch the toes.
Not able to touch the toes,
Touch the knee or shin bone wherever you can reach.
Forward.
Six.
Seven.
Nine.
Done okay Relax.
Other legs.
Fine.
Six.
7.
Mhm.
Nine.
DIMMED LEGS!
One,
One more set,
Same practice.
Run.
Forward.
Fuck.
Six.
Seven.
Good night.
10 well done.
Just don't give up,
Please.
I'm just requesting.
Please keep doing.
You will see amazing results after 30 days.
3 4 5 Six.
Seven.
Eight.
In my hand.
All right,
Hands here,
Hips up,
Hold,
One,
Keep the feet open,
Mat width,
Hips up,
Two,
More.
5.
6 7 9 10 okay hands open sideways just twist One.
To tree.
Forward.
5.
Seven.
And.
.
.
Bye.
All right,
Your favorite pose.
Just tug the knees.
And show us.
Okay,
Why I'm saying favorite?
Because we all wait for the Shavasana of course but Shavasana only you can enjoy when you will practice this like 30 minutes,
40 minutes then only you can enjoy Shavasana.
Your body will feel good in shavasana when you work hard.
Now see?
How the body is feeling.
Light.
Relaxed.
The mind is completely blank.
The mind is calm.
See you for my next use.
Great,
Shake the legs and hands.
Bend the legs,
Turn right side.
Come up slowly.
Sit down please.
All right.
Join the hands.
Inhale.
1 OM and 3 times Shanti Mantra.
Shanti.
Shanti Shanti Please,
Don't open your eyes.
Open your eyes.
Thank you so much.
You are very special.
And those who didn't do it for any reason,
Maybe you practice it for 10-15 minutes,
That is also fine.
But make a commitment that if you have time,
You will do it.
In the next video till then you take care of yourself your family.
Namaste.
