The magazine for Women that want a Healthy and Fit Lifestyle
Welcome
How to use THIS BOOK • Can’t wait to relax with yoga? First, read these instructions to ensure you get the maximum benefits from your guide
About YOGA • More than just a physical workout, yoga also calms and focuses the mind, bringing a host of benefits from easing pain to alleviating stress
Stretch away STRESS • Whether you’re anxious about a job interview, burnt out from working too hard or struggling to sleep, discover how just 10 minutes of yoga a day can help you feel better
3 top RELAXATION POSES • While all yoga helps you relax, unwind and revive, some moves have a particularly therapeutic effect
Getting STARTED
Yoga BASICS • Don’t rush straight into your yoga positions. Tune into your body and do warm up poses to avoid any injuries
Get EQUIPPED • Not sure which yoga props and clothing you need to use and invest in, if any? Discover the essentials with our kit guide
What to WEAR • We’re spoilt for choice when it comes to beautiful, comfortable yoga clothing. But you don’t need a fashionista’s eye – you’re wearing the right clothes if they feel so comfortable you can forget about them during your practice
YOUR ESSENTIAL mat
Control YOUR BREATH • Soothe your nervous system, still your mind and energise your entire body with these powerful pranayama exercises
Solid GROUND • Whether you want to hold a pose or build your resilience, it’s all about having strong foundations
Find your CENTRE • Your spine is the backbone of your yoga practice and a strong and healthy spine will enable you to cope with a busy lifestyle
The yoga WARM-UP • Awaken every muscle in your body and get in the frame of mind for deeper practice with this series of gentle asanas
Cat FLOW • This sequence is like a mini Sun salute. For beginners, it’s a gentle alternative to a full Sun salute (p42), or you can use it to stretch your body when your energy levels are low. Synchronise your movement with your breath, moving slowly and mindfully so you become more sensitive to the subtle nuances you experience.
Gratitude FLOW • I learnt this sequence from Mimi Kuo-Deemer, co-founder of Beijing yoga studio Yoga Yard. Mimi has a beautiful way of introducing qi gong moves into her flowing yoga classes that is perfectly expressed in this sequence. And, by bringing a sense of appreciation to your practice, it will help you tune in to a quiet source of strength.
Sun & moon SALUTATIONS
SUN SALUTE I • This flowing salute will wake up all the major muscle groups in your body and help you to feel grounded
MOON SALUTE I
MOON SALUTE II
The POSES
The SEQUENCES
MORNING GROUNDING SEQUENCE • Before you rush headlong into the day, recalibrate your nervous system with this balancing and stabilising sequence
EVENING GROUNDING SEQUENCE
CALM ANXIETY SEQUENCE
INCREASE CONFIDENCE SEQUENCE
MORNING ENERGISER • Start the day feeling alert and raring to go, even if you didn’t have the best night’s sleep, with the help of this invigorating series
DESK REFRESH • Don’t let a long day at work leave you feeling tense and achey. Take a break and reboot with this energising sequence
SWITCH OFF FOR THE DAY
INSOMNIA
BEAT BURNOUT
Restore BODY & MIND
De-stress YOURSELF • Introspective and calming, restorative yoga will help you take the stress out of your life
REFRESH AND RESTORE
Meditation MAT TERS
Anxiety MEDITATION • If you’re experiencing high levels of stress, whether due to an upcoming event or because you’re facing a period of uncertainty, this exercise will help you feel calmer and more in...
