If you wish to work on one body part more like the hips
or abdomen or thighs or arms or legs or chest you can
incorporate the asnas specific to your requirement in
the above plan.
Yogic Asans to tighten the abdomen
Abdominal lift, Child pose, Cobra pose, Wind
releasing pose, Yogic seal pose, Spinal twist, Lying on
back pose - baat pose, Naval Move Asana (lying on back).
Yogic asans for arms and legs:
Tree pose, Hero pose, Dog pose (face up), Dog pose
(face down), Swinging lotus pose, Bridge pose (face up),
Bridge pose (face down), Celebacy pose, Squat and rise
Yoga plan to tighten the chest:
Triangle pose, Hero pose, Baat pose (lying on back),
Cobra pose, Wind releasing pose, Dog pose (face upand
down), Lumbar wheel pose, Spinal twist.
Yoga Asans to tone up thighs and hips:
Sun salute, Hero pose I + II, Triangle pose, Angle
pose, Dog pose (face up), Dog pose (face down), Celebacy
pose, Advanced wind releasing pose, Butterfly pose.
Pranayama (breathing exercises)
Yogic Breathing: Inhale. First blow your
abdomen, and then expand the chest. While exhaling,
first relax the chest and then the abdomen. Practise
like this for 10 times.
Meditation and Relaxation
Focus your attention on your breathing, feel its
temperature and keep your breathing, thoroughly
equalised (i.e. inhale for 3 sec and exhale for 3 secs).
This can be done in conjunction with the above yogic
exercise plan. For the naturopathic treatment you will
need to consult an experienced naturopath.