For each one of you .
I'm sure these last few weeks have been filled with parties high on fun and calories , but low on health , right ?
No worries .
We have a perfect weight loss plan for you , which will get you back in perfect shape .
In just four weeks .
For week one , we will stick to rear and serena only .
What is Serena ?
It is a series of 12 postures alternating forward and backward , bending , thereby flexing and stretching your spinal column and your limbs .
The first seven posture of Serena are different from each other .
Rest , five postures are reputation of posture number 1 to 5 in reverse order .
Now , I'm going to teach you the first seven postures or keep your feet together and balance your weight equally on both the feet , join the palms in the in front of your chest so that your wrists and the elbows are parallel to the floor .
Stretch your whole body from the tip of your toes to the crown .
Feel the engagement of each and every part of your body with this posture has the or raised arm poles , inhale , stretch your palms in front , exhale , pause for a second .
Further , raise your arms up so that your right arm is touching your right ear inhale , go further at the back , maintaining the stretch throughout your body .
Keep bending backward .
Make sure that there is no strain on the lower back , stretch your lower back and keep your hips engaged .
Be there for some time .
The or hand to foot post from position .
Number two , inhale and move your arms and head back to a straight standing position with both the hands stretched above your head in the mad exhale and went forward from the waist and not from the upper back .
You're looking up and bending forward , try and wrist your right palm by the side of your right leg and left palm by the side of your left leg .
Be there for some time at normal breathing as or equestrian po move your right leg at the back .
Your right leg is completely straight without bending at the knee , stretch .
Each and every part of your body .
Keep your left thigh , paddle to the floor .
Your left knee and ankle is in one line .
Look straight , be there for some time but not breathing a or move your left leg at the back stretch .
Both the arms lend in your arms , open your armpit , stretch your spine , try and press the wheels on the floor .
You are looking at your toes be there for some time at normal breathing .
A stand in a mac or salute with eight parts or points , move your body parallel to the floor in plank position .
First throw your body weight forward and place your knees on the floor .
Also with exhalation , get your chest and chin on the floor .
Keep pressing your elbows close to your body .
Be there for some time at longer breathing or cobra pasture , stretch your toes out on the floor .
Your legs are together , press your palms on the floor , raise upper part of your body up .
Be there for some time with normal breathing .
Remember to perform posture 1 to 7 at one go do not break the series .
Repeat the whole series at least 10 to 15 times .
Also be extra careful about your neck , your back and your knees in case of any kind of discomfort , any kind of pain , stop immediately .
Also , if you have not done it already , do subscribe to home yoga till then .
This is me , show me saying goodbye .