Chapter 9 – deals with your yoga hand balances. You may include these, one at a time, when you have gained mastery of the other chapters.
You will find at the end of each chapter in Parts I and II a quick reference chart so that when you have learnt the movements you can see your entire workout on one page.
PART III
In this part, we look at aspects of yoga beyond the exercises.
Chapter 10 – discusses yoga and diet, and emphasizes the importance of selecting foods that will build your health and vitality. There is a chance to try my own personal diet plan which has helped literally thousands of people to their best shape ever.
Chapter 11 – teaches the importance of meditation and how you can use this powerful tool to help keep you relaxed, calm and focused.
Chapter 12 – explores the way in which yoga can help us with many specific health problems, and how it can gradually improve our overall health.
I do hope that by now I have whetted your appetite and you can’t wait to get started. Yoga is the most wonderful system for promoting positive health and well-being. Its brilliant combination of amazing exercises, balancing postures, breathing techniques, deep relaxation, meditation and visualization, together with a healthy diet, will help you to radiant health and vitality for many years to come. I hope you come to love it as much as I do.
Enjoy your Yoga!
Part One Your Daily Ten-minute Sequences
Chapter One The Ten-minute Miracle – Your Morning Essential
Have you ever watched an animal wake up after a rest? It stretches its body from top to toe. This gets rid of tension and makes sure it is in perfect condition to start the day. The Ten-minute Miracle is an ideal sequence to start your day. It will greatly improve your shape and flexibility, give you bundles of energy and can be a tremendous help to people with an aching back.
1 The Energizing Breath
This is a wonderful breathing exercise. It is a great tonic when done first thing in the morning, but it will give you that ‘good to be alive’ feeling anytime anywhere.
1 Stand straight with your feet together. Place your fingertips interleaved under your chin with your elbows together.
Inhale slowly through your nose for a count of 5. As you do this bring your elbows up as high as possible. Feel the breath at the back of your throat.
2 Gently let your head drop back and exhale slowly and thoroughly through your mouth. At the end of the exhalation, slowly bring your elbows together as your head slowly returns to its normal position.
Repeat this cycle 5 times to begin with, increasing to 10 times as you become used to the movement.
Note
This movement sounds simple, but standing straight and moving your head back can be quite difficult at first. Please don’t worry. Many people have a lot of tension in their necks, but as you progress in yoga you will find it becomes easier. Also, some people feel dizzy or light-headed at first. If so, start by doing the movement only 2 times and take your head just a tiny way back, gradually building up to 5 times as you progress.
Benefits
Because of our sedentary lifestyle, most people use less than one third of their lung capacity. This wonderful movement helps to increase lung capacity, so increasing the oxygen supply to all our cells. This will give you energy and help to relieve stress.
2 Sideways Stretch
Stand straight with your legs at least 3 feet apart, your toes facing forwards. Inhale deeply and lift your right hand in the air. As you exhale, gently bend over to the left side, sliding your left hand down your left leg. Don’t strain. Go just as far as you can with ease.
Breathing normally, hold the position for a count of 5, increasing to 10 as you progress. Inhale and slowly return to an upright position. Exhale, slowly lower your arm and relax. Repeat the movement to the other side, and then repeat the entire movement.
Benefits
This stretch is brilliant for slimming and toning the midriff and waistline, and releasing tension in the lower back.
3 Head to Knee Posture
This is a great stretch for your spine and it also helps to correct imbalances in the lower back.
1 Stand straight with your legs together. Inhale and lift your arms up above your head. Place the palms of your hands together and stretch your body upwards. This is great for helping to realign your spine and releasing tension from your entire body.
As you lower your arms, exhale slowly through your nose. Repeat the movement. Now place your right foot about 3 feet in front of your left foot.
2 Inhale and lift your arms up above your head with your palms together. As you exhale with your head up, back flat and legs straight, start to move forwards aiming your chin just past your knee.
Don’t worry if you are nowhere near this position to start with. Just relax in your maximum position and stay there for a count of 5, breathing normally. Take note of your maximum stretch on this side.
3 Inhale and, lifting your head, slowly return to your upright position. Exhale, lower your arms and relax. Repeat the movement to the other side placing your left foot 3 feet in front of the right. Take note of how far you can manage this side.
Benefits
This movement helps to correct imbalances in the lower back. It firms the backs of the thighs and calves and the bottom, and slims the midriff and waistline.
4 Forwards and Backwards Bend
1 Stand straight with your feet about a foot apart, your toes facing forwards. Inhale deeply and slowly lift your arms in the air, stretching them