A total of twelve activities are involved in the Spot Jogging exercise. Although they do not have a separate name, they are known only as position-numbers. It helps your body for weight loss. It also helps to burn calories. Experts believe that the main purpose of these fine-grained exercises is to energize the body and prepare the body for the posture-pranayama. Therefore, there is a law to do this before asana-pranayama.

1. August 9, 2020
Spot Jogging / Weight Loss Yoga Exercise
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Introduction To Spot Jogging–
A total of twelve activities are involved in the Spot Jogging exercise. Although they do
not have a separate name, they are known only as position-numbers. It helps your body
for weight loss. It also helps to burn calories. Experts believe that the main purpose of
these fine-grained exercises is to energize the body and prepare the body for the
posture-pranayama. Therefore, there is a law to do this before asana-pranayama.
Here are 12 steps of Spot Jogging. Here are the small exercise conditions: –
Position-1 Jog In Spot (Spot Jogging)
Spontaneously in the initial position, standing in one place and running in such a
way, while inhaling and exhaling with long fists, the arms of the hands with closed
fists turn from the front to the shoulders and go straight down to the thighs.
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2. During this action, bend the knees of the feet in such a way that the heels are
touching the buttocks as much as possible.
In this action, while turning one hand, one will bend the same leg from the
bottom.
Breathing method: While turning the right hand and right leg, breathing long and
exhaling while doing the opposite is the ideal method.
Position-2 Jog In Spot Raising Hand
I the second action of Spot Jogging, under the first position, do not bend the
elbows of the hands, straighten them upward as far as possible, and bring them
straight to the bottom of the thighs, alternately standing on the paws and bending
the knees as far as the ankles with the buttocks. Try to apply.
The breathing sequence will be similar to the first position.
Position-3 Jog In Spot High Knee
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3. In the third position of Spot Jogging, keep the palms at the waist and bounce from
the front, while bending the knee of one leg and try to lift it as far above the chest
and head as possible.
After exhaling, immediately after bringing the bent knee down, repeat the
frequency while inhaling with the other leg.
Position-4 Utkatasana (Chair Pose)
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4. In the fourth action of Spot Jogging, keep both palms on the waist while standing
parallel to the shoulders in both the toes of the feet; Then, while exhaling, lower
the legs by bending them from the knees (keep in mind that the waist is as straight
as possible below).
Then inhale and repeat the frequency immediately after the knees straighten and
come back up.
Position-5 Lateral Squats/ Cossack Squats
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5. Standing as far as possible with both the legs, spread both hands parallel to the
ground in front, then while exhaling, bend the knee and sit on the paws of the
same foot, keeping the waist straight (the buttocks will be attached to the heel),
then inhale the middle.
From the other side also do this action in a positive way.
Position-6 Anjaneyasana (Low Lunge Pose)
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6. Keeping the maximum distance between the legs, keep both palms at the waist
and stand up straight, then rotate the body towards the paws on one side and
inhale and sit on the paws by turning the knee on that side.
Try to keep the waist as straight as possible and the knee of the back leg will
remain straight and claw; Then come back, exhaling, similarly do it on the other
side.
Position-7 Upper Back Stretch (Back Bend)
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7. It should stand with a gap of 2-3 feet in the paws of both legs; Then spread both
hands parallel to the ground.
After inhaling, bring the hands back to the armpit in a vehement manner (the
chest and neck open from the shoulder and front while moving the hands back
and tilt backward); Then, exhaling, bring the hands in front of you as before (the
shoulders will lightly tilt forward).
Then immediately inhale and repeat the frequency.
Position-8 Trikonasana Or Utthita Trikonasana
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8. Keeping as wide a gap as possible between the two toes, standing up and inhaling
for a long time, lift one arm vertically near the ear and lean as much down as
possible on the opposite side (palm of the other hand while friction in the armpit
on the foot of the same bottom. Will go)
Then by exhaling, bring the position of hands back to the initial state and repeat
the frequency again from the opposite direction.
Position-9 Konasana
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9. In this situation also, keeping the distance as far as possible in the claw; Then
bend forward and while exhaling, touch the palm of one hand with the opposite
claw, during this process, bend the waist from the armpit and take the other hand
upward and look at the same hand from the top of the shoulder.
Then inhale, bring both hands in the middle and repeat the frequency from the
other side.
Position-10 Urdhva Hastasana / Uttanasana (Upward Tree
Position) And Standing Forward Bend (Uttanasana)
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10. In this position of Spot Jogging, inhale the neck and hands together as far back as
possible by raising both arms vertically upward from the front (hands touch with
the ears), while keeping the shoulders as close to the toes as possible.
Then, while exhaling, try to touch the palms from the ground and forehead knee
without bending them by bringing both hands straight from the front; Then repeat
the frequency by inhaling.
Position-11
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11. After standing upright in this position, raise both hands, exhale from the armpit
while exhaling and touch the palms, clap; Then bounce and bring your hands
down to the thighs while exhaling.
Repeat this frequency as frequently as possible with breathing.
Position-12 Body Twist
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12. In this last position of Spot Jogging, first of all, stand with both hands spread
parallel to the ground (keep the feet of the feet as close to each other as possible
during the whole action).
Then jump in such a way that the waist, knees, and toes of the feet should be on
one side and both the hands come in the armpits on the other side, while moving
the hands on the right side and the waist on the left side, breathing in and out
while doing the action from the other side. Repeat as much as possible.
The practitioner should also ensure that whichever hands go, turning the neck, the
mouth will also go in the same direction.
Special Tips Of Spot Jogging:
Spot jogging can be done both morning and evening.
Exercise should be done on an empty stomach.
Considering breathing, the practice of the above-mentioned actions gives special
benefits.
For example, with micro-exercise, all the organs of the body become active and
healthy.
The body becomes flexible and stable.
Bones and joints become strong and healthy.
Practice Spot-Jogging slow or fast according to your body and ability.
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13. Older people suffering from diseases (heart, BP) should practice it gradually
according to their ability.
So with these experiments, prepare the body for easy and life for nation building. Be
healthy, empower the nation.Stay fit And healthy by doing daily spot jogging.
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