How To Regain Muscles
A lot of men with relatively muscular bodies in their youth regret that the muscle has turned to fat in their forties. You are right in assuming that this is largely on account of the fact that you haven’t been exercising as much.
Although there is a lot you can do to get back in shape, given your age and taking into account the effects of the natural aging process there is a limit. The aging process can not be reversed to restore your youthful physique. Even if other exercise regimens might prescribe certain exercises and diets that might get back the musculature of the previous decades, we’d strongly recommend against it for the simple reason that you’d be going against the laws of nature and, thereby, be putting undue strain on certain internal organs, particularly your heart and pancreas.
But the following Yoga routine, if practiced regularly and with dedication is bound to bring you back into shape and, above all, tone up your muscles once more. The routine or regimen consists, first of all, of a Sattvic (pure and simple Yogic diet), Yoga exercises, a set of Yogasanas (Yoga poses), Pranayama (breathing exercises) and Kriyas (cleansing techniques).
Yogic Diet
In a hurry to put on muscles, many people have a protein heavy diet and develop other problems, so patience is a virtue that we exhort. Try to have a Sattvic (pure and simple), predominantly vegetarian diet rich in pulses and vegetables, with some salads and fruit. You may also have milk and dairy products such as yogurt and cheeses, so long as you eat in moderation.
Yoga Exercises
Surya Namaskar (Sun Salutation) – Starting with 2 or 3 rounds you may even, comfortably, go up to 20 – 25 rounds.
Yogasanas (Yoga Poses)
You need to do the complete regimen of poses in all the following positions: standing, sitting, supine, prone, inverted and balancing
Standing
- Tadasana – Mountain pose
- Vrikshasana – Tree pose
- Trikonasana – Triangle pose
- Parivritta Trikonasana – Inverted Triangle pose
- Uttanasana – Hand to Foot pose
- Ardha Chandrasana – Half Moon pose
Sitting
- Janu Sirshasana – Head to One Knee pose
- Paschimottanasana - Head to Knees pose
- Ushtrasana – Camel pose
- Marichyasana - Sage Marichi Twist.
- Ardha Matsyendrasna¬ – Half Lord of the Fish pose
Supine
- Single Leg Raises – Start with 5 – 6 then go up to 25 – 30.
- Double Leg Raises – Here again, start with 5 – 6 then go up to 25 – 30.
- Viparita Karani – Inverted Leg Stretch pose
- Sarvangasana – Shoulder Stand
- Halasana – Plough pose
- Matsyasana – Fish pose
- Chakrasana – Wheel pose
- Sethu Bandhasana – Bridge pose
Prone
- Adho Mukha Svanasana - Downward Facing Dog Pose
- Bhujangasana – Cobra pose
- Dhanurasana – Bow pose
- Shalabhasana – Locust pose
Balancing
- Vrikshasana – Balancing Tree Pose
- Garudasana – Eagle pose
- Mayurasana – Peacock pose
- Kakasana – Crow pose
Lie down on your Yoga mat and rest for 15 – 30 minutes in Shavasana (Corpse Pose)
Pranayama (Breathing Exercises)
- Kapalabhatti (Skull cleansing)
- Anuloma-Viloma (Alternate nostril breathing)
- Bhastrika (Bellows breath)
Kriyas (Cleansing Techniques)
You need to do plenty of Vaman Dhauti (vomiting water on empty stomach) and some Shanka Prakshalana (Yogic enema). For this, you will definitely require expert guidance.
