Phase 3 · Past Week Twelve

Part of the 12 Week Yoga Program for Metabolic Syndrome

25 Minute Yoga Sequence to Keep Metabolic Health

The last three weeks and the one to keep. Twelve weeks is where the research stops, and the year long trial is why you should not.

The trial with the most striking result ran for a year, not twelve weeks, and 44 percent of the yoga group no longer met the criteria for metabolic syndrome at the end of it. Twelve weeks is enough to move waist circumference and blood pressure. The rest of it takes longer. So the last phase of this program is about getting to a version you can carry past week twelve, because that is where the interesting part of this research actually happened.

25 min · Level 1

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Wann hilfreich

For weeks ten to twelve, and then four times a week for as long as you like. Twenty-five minutes, a mat and a chair. This works alongside changes to what you eat and any medication you take, not instead of them. Chairs and a wall are fair game in every pose here.

Metabolic effect

The same standing work and back bends as the long session, in the shortest form that still asks for real effort.

Physical effect

Legs, the back of the body, and one twist.

Durability

The strongest result in this research came after a year. Getting there needs a session that survives a normal month.

Short and complete

One of everything, with the effort still in it.

Sukhasana

2 min

Schneidersitz

Sitting up, breathing evenly.

Two minutes and then straight to work.

Mehr über Sukhasana erfahren

Marjaryasana

1 min

Katzenpose

Rounding the back on the out breath.

The cheapest warm up there is.

Mehr über Marjaryasana erfahren

Bitilasana

1 min

Kuh Haltung

Chest forward on the in breath, eight rounds.

And the other direction.

Mehr über Bitilasana erfahren

Utkatasana

45 sec, three times

Stuhl

Three sets of Chair Pose, with a rest between.

If you kept one thing out of this whole program, this would be it.

Mehr über Utkatasana erfahren

Utthita Parsvakonasana

45 sec each side

Seitwinkel

Side Angle, forearm on the thigh.

A long hold on both legs.

Mehr über Utthita Parsvakonasana erfahren

Bhujangasana

30 sec, twice

Hohe Kobra

Face down, chest lifting, breath moving.

The back of the body, briefly.

Mehr über Bhujangasana erfahren

Setu Bandha Sarvangasana

45 sec, twice

Schulterbrücke

Hips lifted, feet pressing.

The glutes, in two sets.

Mehr über Setu Bandha Sarvangasana erfahren

Jathara Parivartanasana

1 min each side

Die liegende Drehung

Knees to one side, shoulders down.

The twist, in the version that costs nothing.

Mehr über Jathara Parivartanasana erfahren

Supta Kaptasana

45 sec each side

Liegende Taube

Ankle across the opposite thigh.

The hips, briefly.

Mehr über Supta Kaptasana erfahren

Savasana

3 min

Totenstellung

Flat, quiet, then up slowly.

Three minutes to finish.

Mehr über Savasana erfahren

Phase 3 · Weeks 10 to 12

This practice is part of a program

It belongs to Past Week Twelve, the third phase of the 12 Week Yoga Program for Metabolic Syndrome. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Four times a week indefinitely, with the ten minute session on top whenever it fits. Measure your waist every couple of months rather than every week: it moves slowly and it moves.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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