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Ashley Turner advises her clients who want to lose weight that their physical yoga practice should be well rounded and comfortably challenging. She adds that how challenging a practice is for each individual will depend on their experience with yoga and their fitness level to begin with. She recommends practicing a minimum of three times a week if your goal is to lose weight, and working at a level that feels like a healthy challenge. "Sweating and increased heart rate are indications of that," she says.

For the greatest weight loss benefit, Turner says, your practice should have variety. "If you do the same thing all the time, your muscles will adapt," she says. In the sequence on pages 74 to 79, for example, she suggests practicing it one day as a flow, and another day holding each pose for 30 seconds to a minute. When that starts to feel comfortable, she says, you might try adding a Sun Salutation between each pair of poses. Turner also advises trying different styles ofyoga and different teachers, and mixing in other physical activities like walking, hiking, or swimming as ways of moving out of your body's comfort zone and toward enjoying what it feels like to really challenge your body in a healthy, sustainable way

For people who feel less than comfortable going to a public yoga class, Wendy Althoff suggests that practicing poses with a DVD (particularly one that modifies poses for larger bodies so that you can learn to move your body safely) or a private instructor can help you become more comfortable, as can getting a like-minded friend to go to class with you at first.

Five years after losing 125 pounds, Liz Dunn says she never worries about gaining back the weight she lost. She practices asana and meditation daily, "Because life goes on," she says. "It's truly the unity of settling into oneselfand the physicality of yoga that is so transformative." ❖

Linda Sparrowe, author of The Woman's Book of Yoga and Health and Yoga: A Yoga Journal Book, writes extensively on women's health topics. She lives in Boulder, Colorado.

YOGA JOURNAL Issue 226 (ISSN 0191-0965), established in 1975, is published nine times a year (February, March, May, June, August, September October, November, December) by Cruz Bay Publishing, Inc., 475 Sansome Street, Suite 850, San Francisco, CA 94111, (415) 591-0555. Annual Subscription: U.S. $21.95; Canada $28.95; overseas $43.95. Single copies U.S. $4.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. Send all subscription matters and notices of changes of address to: Yoga Journal, P.O. Box 51151, Boulder, CO 80322-1151. E-mail the subscription customer service department: [email protected]. Call subscription customer service, Mon.-Fri. 7 am-10 pm CDT; Sat. 8:30 am-5 pm CDT: (800) 600-9642 or (303) 604-7435 from outside the United States. All issues of Yoga Journal are now available on microfiche from ProQuest, 300 N. Zeeb Rd., Ann Arbor, MI 48016. Copyright 2009 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. Periodicals Postage Paid at San Francisco, CA, and at additional mailing offices. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 51151, Boulder, CO 80322-1151. CANADIAN UNDELIVERABLES: Send to Station A, P.O. Box 54, Windsor, ON N9A 6J5. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen.

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