خمس وضعيات يوغا فعالة مع خطة نظام غذائي عالي الكثافة

Hyperbolic diet is a diet plan where we have to avoid to eating for a long time. In this diet plan you have to consume your meals within 12, 14 or 18 hours. In hyperbolic diet we mainly deplete the carb intake and focus more on protein and fiber. However, it is proved that the effectiveness of hyperbolic diet plan increased while we include some effective yoga poses with this diet plan.

There are mainly 5 Types of hyperbolic diet. Those are;

• Avoid intake for 16 hours.
• Suppress calorie intake 2 days in a week.
• Avoid to eat for 20 hours.
• Avoid to eat for 24 hours.
• One Meal in a Day.

Benefits of Hyperbolic Diet.

• Increase Human growth hormones.
• Increase Insulin sensitivity.
• Repair Cells.
• فقدان الوزن.

However, for more benefits from hyperbolic diet you must include some yoga postures that you can easily do. You can perform those in a yoga class or home or on your office chair.

By doing this postures in regular basis will help the body to improve the effectiveness and health benefits of hyperbolic diet. That is why in this article, we will tell you 5 effective yoga postures which you can include with the hyperbolic diet plan. As we already know that hyperbolic diet is one of the diet where we have to starve for several hours, so this اليوغا postures are selected with the view of that condition.

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5 Effective Yoga Poses With Hyperbolic Diet Plan.

1. Adho Mukha Svanasana or Downward Facing Dog Pose.
2. Vrikshasana or Tree Pose.
3. Paschimottanasana or Seated Forward Bend Pose.
4. Setu Bandhasana or Bridge Pose.
5. Balasana or Child Pose.

Adho Mukha Svanasana or Downward Facing Dog Pose.

This yoga is a very important posture of science. Yoga gurus and teachers teach those from the many years. It gives you good vibe and strength to the whole body.

Regular practice keeps the doctors and diseases far away from you. With the practice of this posture, you can prevent ضغط, قلق, اكتئاب و أرق.

How To Do Adho Mukha Svanasana or Downward Facing Dog Pose?

الخطوة 1.

At first lay down on the abdominal force on the yoga mat and lift the body and shape the legs and hands by dragging the breath.

الخطوة الثانية.

Gently lift the hips upwards and take out the breath. Keep your hips and knees tight.

الخطوة 3.

Make the body in the inverted V shape. During the practice of this posture, the shoulders and hands remain in a straight line.

Step 4.

The feet will remain in the straight line of the hips. Keep in mind that your ankles will be on the outside.

الخطوة 5.

Now press the hands down towards the ground and try to pull the neck long.

الخطوة 6.

Keep your ears touching the inner part of your hands and try to focus your eye on the navel.

الخطوة 7.

Wait for a few seconds and then let the knees hinge on the ground. Come back again in a table-like position.

Vrikshasana or Tree Pose.

Vrikshasana is a very effective posture for all. These postures helps to increase focus and achieve balance. During the practice of this posture, you learn to control the breath and also learn to balance the body on one leg. These postures help you to strengthen the core.

How To Do Vrikshasana or Tree Pose?

الخطوة 1.

At first stand upright on the yoga mat and bring both hands to the thighs.

الخطوة الثانية.

Slowly bend the right knee and place it on the left thigh. Keep the left foot firmly and straight on the ground and normalize the frequency of the breath.

الخطوة 3.
Gently breathe and lift both hands upwards. Take both hands up and make a ‘salutation’ pose.

الخطوة الرابعة.

Keep an eye on something and maintain balance. Keep the spinal cord straight. The body will be strong as well as flexible.

الخطوة 5.

Drag the breath inward and keep the body loose while leave the breath. Gradually bring the hands downwards.

الخطوة 6.

Now also apply the right leg to the ground. Stand as you were standing before the pedestal. Repeat the same process now with the left foot as well.

Paschimottanasana or Seated Forward Bend Pose.

This pose in yoga is a very important posture of science. It can be practice by sitting and bending towards the front. Its regular practice also gives a good stretch to the أوتار الركبة, lower and upper back as well as sides.

How To Do Paschimottanasana?

الخطوة 1.

Spread both legs on the ground and keep them straight as much as possible. Also keep the neck, head and spinal cord straight.

الخطوة الثانية.

Then place both your palms on both knees. Now gently tilt your head and torso forward.

الخطوة 3.

Try to touch the toes with the hands without bending the knees and breathe deeply and gently release the breath.

الخطوة الرابعة.

Try to touch your head and forehead with both knees. Tilt the arms and try to touch the ground with the elbow.

الخطوة 5.

Leave the breath completely and stay in the same posture for a while. Come back to the first position after a few seconds. Now breathe normally and repeat this posture 3 to 4 times.

Setu Bandhasana.

Setu Bandhasana is actually the opposite posture of Adho Mukha Svanasana. In the Adho Mukha Svanasana where the body is tilted from the front. In this position, the body is tilted backwards. This posture is considered to be the best posture in hyperbolic diet plan.

How To Do Setu Bandhasana or Bridge Pose?

الخطوة 1.

Lay down on the back force on the yoga mat and keep the speed of the breath normal. Then put your hands on the both side.

الخطوة الثانية.

Now slowly bend your feet with knees and bring it to the hips. Lift the hips up from the floor as much as possible. Keep the hands remain on the ground.

الخطوة 3.

Keep breathing for a while. Then leave the breath and come back to the ground.

الخطوة الرابعة.

Straighten the legs and rest. Start again after 10-15 seconds.

Balasana or Child Pose.

After doing yoga, there is a stage when the yogi needs rest. In such a situation, yogis should practice Balasana to get rest and relieve body from fatigue. It is the best yoga posture during hyperbolic diet plan.

How To Do Balasana?

الخطوة 1.

At first sit on the knees on the yoga mat and touch both ankles together.

الخطوة الثانية.

Slowly spread your knees as much as possible on the outside and bend forward by dragging a deep breath.

الخطوة 3.

Move the abdomen between the two thighs and exhale. In the back part of the waist, the sacrum is not the same. Widen the sacrum.

الخطوة الرابعة.

Now try to pull the hip towards the navel by shrinking it. Be stable on the inner thighs.

الخطوة 5.

Try to lift the head slightly behind the neck and pull the tailbone towards the pelvis.

الخطوة 6.

Bring the hands to the front and put them in front of you.

الخطوة 7.

Both hands will remain in the knees and try to touch both shoulders from the floor.

الخطوة 8.

Your shoulders should be felt in the entire back from the shoulder blade. In this situation, stay from 30 seconds to a few minutes.

الخطوة 9.

Breathe slowly by dragging the front torso. Lift tail bone while bending down the pelvis and become normal.

الخلاصة.

Hyperbolic diet is an excellent diet which helps in losing weight effectively. But along with diet it is necessary to do some physical activity too. Therefore, the above mentioned yoga poses along with hyperbolic diet plan will work excellently for overall health.

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