Sit with your legs stretched out in front of you. Raise your right leg and place your foot to the left of your other knee. Exhaling, turn to the right. Bring your left arm turn to the right. Bring your left arm over and to the right of your upright knee, and grasp your ankle. Rest your right hand on the floor behind you and keep your back straight. Each time you exhale, twist a little farther right, using your arms to aid you, but do not force! After a few breaths, relax, and don't try to twist farther. Hold, then, release and repeat on the left.
Sit with your legs straight in front of you and raise your arms above your head, palms facing forward. Stretch your body up from the bottom of the spine. Inhale, and bend forward as you exhale, reaching toward your toes. Bend from the hips, keeping your back as straight as you can. Each time you exhale, relax a little further. Pull in your abdomen and feel the stretch in your hamstrings. Hold the position, but do not strain, and avoid any sharp or acute pain.
Sit in a meditative pose, so that the knees rest on the floor. Place the palms on the knees. Close the eyes and relax the whole body.
Exhale deeply and retain the breath outside, then contract the abdominal muscles as far as possible inwards and upwards. This is the final position. Hold this lock for as long as the breath can be retained outside. Then slowly release the stomach muscles and inhale.
When the respiration has returned to normal the process may be repeated. Practice up to 10 times.
Raise your arms to the horizontal, and place your legs 3 to 4 feet apart, pointing your right foot outwards. Exhaling, bend to the right, without leaning forward, and slide your right hand down your leg towards your foot. Simultaneously, raise your left arm up, palm facing forward. Look up at your left hand. Hold the position, stretching up a little farther with each exhalation. Then, return to the starting position as you inhale. Repeat, bending to the left. Do not allow your hips to go backwards as you bend to the side.
Immediately after exercise, kapha individuals will feel hungry and thirsty and will want to rush to the restaurant to have a cold drink and a bite to eat. But the cold drink will slow down the metabolism, defeating the gain from the exercise. And we know that the eating will be counterproductive. So after exercise, skip snacks and stay away from cold water and other cold drinks, and choose hot drinks such as herbal teas.
Whenever you feel hungry, drink a cup of hot water with 1 teaspoon of honey and 1-2 drops of lime juice added. This will be a good substitute for eating and will help to melt the fat.
In between meals, if you like to munch, eat raisins, which are a mild laxative. Don't eat corn chips, which are salty and fatty and difficult to stop eating; don't eat popcorn either. You might also try celery sticks or carrot sticks.
Use spices in cooking, such as cumin, coriander, fennel, cardamom, ginger, cinnamon, and garam masala. These spices are good for kindling the gastric fire.
According to Ayurveda, the best policy regarding meals, if you are overweight, is to skip breakfast entirely (may be have some hot herbal tea), then take your biggest meal at noon. Supper should be light. Don't take snacks between the two meals.
If you can't seem to skip breakfast, take your main meal then, early in the day. Have a light lunch and a lighter supper; skip supper entirely if you can.