1. The Yoga of Weight Loss: Lesson 5 Lesson Five: Yoga & Excercise The YOGA OF WEIGHT LOSS 7 –week Metabolic Recalibration & Weight Management Program

2. The Yoga of Weight Loss: Lesson 5 Right Exercise & Right Effort Changing diet and lifestyle is difficult enough, but adding exercise into your routine can be even more of a challenge. We look at it as an opportunity!  How to easily fit exercise into your schedule  Understanding which activity is best for you  Understanding hw long to do an exercise  minimizing gym “doubt”  Preventing injury when exercising  Staying motivated and goal orients

3. The Yoga of Weight Loss: Lesson 5 Plan, Plan and Plan some more! A few factors which lead to a successful exercise routine  Find a teacher/trainer and have them help you set your health goals  Join a group activity or program  Have a Buddy system  Make time to exercise – even 20 minutes a day can be very impactful  If you miss an activity, don’t hurt yourself by over doing it  Practice moderation with exercise  Stretch, stretch and stretch again!

4. The Yoga of Weight Loss: Lesson 5 Yoga Poses for Vata Balance: Grounding Garland Pose Child’s Pose Upwards Hands Pose Thunderbolt Pose

5. The Yoga of Weight Loss: Lesson 5 Yoga Poses for Pitta Balance: Cooling Child’s PoseDownward Dog Pose Cat/Cow Pose

6. The Yoga of Weight Loss: Lesson 5 Yoga Poses for Kapha Balance: Invigorating Sun Salutations Triangle pose

7. The Yoga of Weight Loss: Lesson 5 Best Activities for Vata  Since Vatas have a lighter frame, their bodies are better suited for aerobic activity like gymnastics (when younger). As the Vata body ages, it’s important to remain flexible through Hatha yoga & Chi Gong.  Vatas must focus on their positioning while they hold the Yoga pose in order for them to be grounded  Cycling and spinning are great activities for Vata

8. The Yoga of Weight Loss: Lesson 5  Since Pittas have more moderate muscle mass, the best activity is cardiovascular & resistance training. Pittas can also maintain their body mass more efficiently, and can endure more physical exertion than a Vata. They can, however, push themselves too much, causing an injury.  Pittas must focus on the breath when practicing yoga, otherwise they may hold a pose without breathing, causing them to become frustrated and sweat!  Swimming & jogging are ideal activities for Pittas Best Activities for Pitta

9. The Yoga of Weight Loss: Lesson 5  Kaphas are built for duration, therefore they can go longer and further than Vatas and Pittas (even thought they may not be as fast as them)  Kaphas are really suited for all sports and activities, the trick is to spend more time doing the activity because it takes Kaphas a little longer to warm up  Vinyasa flow classes are ideal for Kaphas; cross country skiing or Nordic walking are also great activities. Best Activities for Kapha

10. The Yoga of Weight Loss: Lesson 5 Tracking your Progress Week 1 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AMSwim – 30 minsWalk – 30 minsYogaSwim – 30 minsRest PMYogaWalk – 30 mins Week 2 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM PM Week 3 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM PM Week 4 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM PM Week 5 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM PM Week 7 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM PM Week 6 MondayTuesdayWednesdayThursdayFridaySaturdaySunday AM PM

11. The Yoga of Weight Loss: Lesson 5 Mobile apps to help you along the way