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22 ultra-FIT Y oga appeals to many women as although it can be seen as a gentle form of exercise it can deliver powerful results – think of Madonna or Geri Haliwell’s amazing physiques. The Yogi or Yogini’s body is generally slim, flexible and well toned. Arms can become defined, but never bulky, and according to what type of yoga you prefer you can build amazing strength and stamina throughout your entire body. The following Hatha yoga postures are chosen to condition the entire body from top to toe. If you are new to yoga then take your time getting comfortable in each position. Never push yourself beyond comfortable – there should be no competition. And always practice yoga on an empty stomach, as the postures work on your internal organs as well as your outer physical structure. Sun Salutation The following dynamic sequence is called a ‘sun salutation series’. It will stretch, strengthen and energise the entire body. Try to focus on coordinating your breath with the movement, keeping the sequence fluid and continuously moving. The sun salutation is also a fantastic wake up in the morning, or a good warm up for most sports… Each posture is explained in detail. If you are new to yoga, take the time to practice each posture individually before doing the sequence – detailed exercise descriptions follow. Stand up straight with your feet together and arms reaching down towards the floor in ‘Mountain pose’. Gaze straight ahead, stand very tall, straight and centred. Inhale… Exhale and as you inhale circle your arms out to the side and up overhead, then bring the palms together and stretch up and slightly back, extending your chest upwards towards the sun. Exhale and fold forward from your hips into ‘Forward Bend’, bending your knees in order to place your hands on the floor. Inhale and step the right leg back into a lunge position, and then hold the breath as you step the left leg back to form a ‘Plank’. Exhale and lower yourself into the ‘Crocodile’. Inhale up into the ‘Cobra’. Exhale and push hips back and up into ‘Downward Dog’. From Downward Dog, look up and inhale as you step your right leg forward to lunge again. Exhale and step both feet together into ‘Forward Bend’. Inhale and reach and stretch the arms back overhead. Exhale back to Mountain Pose. Take a couple of deep, steady breaths and start the sequence again, stepping back on the left leg this time. Start out with three repetitions of the sequence, and build up to six. The following postures can be practised individually. I recommend practising the sun salutation series, and then holding each of the following postures for 3 to 4 breaths – unless otherwise indicated. Use ‘child pose’ to rest when needed, and always work with a calm mindset. Never rush your yoga, and try to stay fully aware in each posture, listening to your breath and listening to your body. WOMEN’S FITNESS Yoga has been practised for centuries, and is known for its many health benefits. Its appeal is timeless and stretches across the universe, from its humble beginnings in India, to the larger than life celebrity followers in the 21st century western world. By Caroline Sandry Photos: Shot on location in Antibes courtesy of JPP pics Shape Up with Yoga appeals to many women as although it can be seen as a gentle form of exercise it can deliver powerful results – think of Madonna or Geri Haliwell’s amazing physiques

Shape up with Yoga

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Ultra Fit's Caroline Sandry takes you through a fantastic Yoga routine to strengthen your entire body.

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Page 1: Shape up with Yoga

22 ultra-FIT

Yoga appeals to many womenas although it can be seen as agentle form of exercise it candeliver powerful results – thinkof Madonna or Geri Haliwell’s

amazing physiques. The Yogi or Yogini’sbody is generally slim, flexible and welltoned. Arms can become defined, but never

bulky, and according to what type of yogayou prefer you can build amazing strengthand stamina throughout your entire body.

The following Hatha yoga postures arechosen to condition the entire body from topto toe. If you are new to yoga then take yourtime getting comfortable in each position.Never push yourself beyond comfortable –there should be no competition. And alwayspractice yoga on an empty stomach, as thepostures work on your internal organs aswell as your outer physical structure.

Sun SalutationThe following dynamic sequence is called a‘sun salutation series’. It will stretch,strengthen and energise the entire body. Tryto focus on coordinating your breath withthe movement, keeping the sequence fluidand continuously moving. The sun salutationis also a fantastic wake up in the morning, or

a good warm up for most sports…Each posture is explained in detail. If

you are new to yoga, take the time topractice each posture individually beforedoing the sequence – detailed exercisedescriptions follow.

■ Stand up straight with your feettogether and arms reaching downtowards the floor in ‘Mountainpose’. Gaze straight ahead, stand verytall, straight and centred. Inhale…

■ Exhale and as you inhale circle yourarms out to the side and up overhead,then bring the palms together andstretch up and slightly back, extendingyour chest upwards towards the sun.

■ Exhale and fold forward from your hipsinto ‘Forward Bend’, bending yourknees in order to place your hands onthe floor.

■ Inhale and step the right leg back intoa lunge position, and then hold thebreath as you step the left leg back toform a ‘Plank’.

■ Exhale and lower yourself into the‘Crocodile’.

■ Inhale up into the ‘Cobra’.■ Exhale and push hips back and up into

– ‘Downward Dog’.■ From Downward Dog, look up and

inhale as you step your right legforward to lunge again.

■ Exhale and step both feet together into‘Forward Bend’.

■ Inhale and reach and stretch the armsback overhead.

■ Exhale back to Mountain Pose.

Take a couple of deep, steady breaths andstart the sequence again, stepping back onthe left leg this time.

Start out with three repetitions of thesequence, and build up to six.

The following postures can be practisedindividually. I recommend practising thesun salutation series, and then holdingeach of the following postures for 3 to 4breaths – unless otherwise indicated. Use‘child pose’ to rest when needed, andalways work with a calm mindset. Neverrush your yoga, and try to stay fully awarein each posture, listening to your breathand listening to your body.

WOMEN’S FITNESS

Yoga has been practised for centuries, and isknown for its many health benefits. Its appeal istimeless and stretches across the universe, fromits humble beginnings in India, to the largerthan life celebrity followers in the 21st centurywestern world.

By Caroline Sandry Photos: Shot on location in Antibes courtesy of JPP pics

Shape Up with

Yoga appeals to many women as although itcan be seen as a gentle form of exercise it candeliver powerful results – think of Madonnaor Geri Haliwell’s amazing physiques

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Mountain Posegood for focus and posturalawarenessStand straight with feet together or hip-width apart. Your weight should be in thecentre of your feet with toes resting lightlyon the floor. Shoulders should be open andwide, with arms relaxed but extendedtoward the floor. Lift the chest andelongate the abdomen. Eyes gaze softlyforward and breath is long and focused.

Forward bendstretches the entire spine andhamstrings, a calming inversionFrom mountain pose inhale and stretcharms up overhead. Exhale and fold forwardfrom the hips, reaching arms forward asyou fold down. Try to keep your back asstraight as is comfortable and bend yourknees to accommodate hamstringlength/tightness. Allow your upper body torest on your thighs and keep the backlong. Breathe steady. As you progress, liftyou sitting bones upwards - lengtheningthrough the back of the legs – exhaling totake the stretch deeper.

(Beginners or anyone with high bloodpressure can do a half-forward bend –resting the hands on the back of a chair,keeping their back parallel to the floor.)

LungeThis stretches and opens the frontof the hips and builds strength inthe legs and backFrom an all fours kneeling position withyour palms pressed into the floor and armslong, exhale and bring your right legforward between your hands so that yourright knee is directly above your ankle.Sink your hips towards the floor stretchingout the front of the left hip. Come up ontoyour fingertips if this is more comfortable.

As you advance, you can tuck your leftfoot’s toes under and step the foot backa little to deepen the stretch. Lifting theback knee from the floor and placing thehands gently on the thigh will advancethis further.

Planka great core strength exercise –popular in general sports andconditioning. Strengthens abs, backand shouldersFrom an all fours position with knees, hip-width apart and palms pressed into thefloor, straighten the legs supporting yourweight on your hands and toes. Tuck yourtailbone under slightly and keep yourabdomen drawn in flat toward your spine.Hold the body dead straight like a plankand breathe steadily.

Crocodilea challenging static posture whichstrengthens the arms, back andabdomenStart on all fours with knees under yourhips and your hands slightly in front ofyour shoulders. Inhale to prepare, and

exhale to bend your elbows and loweryour chest between your hands. Stopwhen your upper body is just above thefloor with your elbows in tight by yoursides. Tuck your toes under and lift yourknees to straighten your legs, loweringyour body until you are parallel to the floor.Exhale, rest for a couple of breaths beforereturning to all fours and repeating.

(Beginners can keep knees on the flooruntil they develop the strength to practicethe full posture)

Cobragreat for countering roundedshoulders and strengthening theupper back and shouldersLie on the floor with face down and legstogether. Place your hands under yourshoulders with your fingers in line withcollar bones and spread wide. Keep yourelbows tight against your sides. Inhale andlift upwards from the sternum and chest,keeping the neck long. Exhale to slowlycome back down.

Downward doga calming inversion whichstrengthens the arms, shouldersand back whilst lengthening theentire back of the bodyFrom all fours with knees hip-widthapart and palms pressed into the floor,exhale and lift your hips up and back.Keep knees bent to begin with, andthen gently straighten the legs,extending the heels towards the floor.Keep lifting the hips high and slide theshoulder blades down the spine, awayfrom your ears. Breathe evenly as youhold the posture, and exhale to bendknees and return to the floor. Rest inchild’s pose afterwards.

(Beginners or those with high bloodpressure can rest their hands on a chair,in a ‘half downward dog’. If you have aback problem, keep knees bentthroughout.)

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Warrior 11opens hips, strengthens back,thighs and hips, stretchesadductors. Great for staminaFrom mountain pose, step the feet wideapart. Turn the right foot forwards and theleft foot slightly forwards. Inhale and liftarms to shoulder height, exhale and bendthe right knee until the knee is above theankle. Lift the chest and reach to makethe arms long. Turn the head to gazealong the right arm and continue tobreathe steadily Keep the left leg strongand straight. Inhale as you straighten theright knee and turn feet back to parallel.Repeat on the left leg.

Warrior 1strengthens entire lower body,builds stamina and balanceFrom lunge position, inhale and engageabs as you rise into standing lunge. Lift thearms up alongside the ears. Squeeze yourbottom and keep your abs tight as youhold and breathe steady. Keep the legsactive – tensing the thighs and drawing upthrough the pelvic floor.

Or from mountain pose, step one footforward, stretch the arms out at shoulderheight, and bend your front leg until theknee is above and in line with the ankle asyou lift your arms up beside your ears.Hold steady and keep your legs strong andgrounded, pressing the back heel into thefloor and squeezing the buttocks.

Dolphinstrengthens the shoulder girdle, upperback, arms, core and abs On all fours, lower down onto elbows.Ensure elbows are shoulder-width apart bywrapping your fingers around eachopposite elbow, and then clasping your

hands together in front of you. Raise yourhips toward the ceiling so your body formsan inverted ‘V’.

Inhale to rock your body forwards, sothat your chin comes over and in front ofyour hands, exhale to push back tostarting ‘V’ position and repeat 8 to 10times in time with your breath.

(Beginners can start on the knees andbuild up to full position. This is notsuitable for anyone with a neck orshoulder injury)

One leg bridgea strong backbend and gentleinversion, opens the chest andspine, strengthens thighs, buttocksand spineLie on your back on the floor, knees hip-width apart. Exhale and push hips up toform a straight line form knee to hip toshoulder. Beginners rest here. Place handsunder the lower back and pelvis – fingersoutwards and gently lift hips higher into abackbend (beyond a straight line). Exhale,engage abs and raise the right leg highabove the right hip. Hold and breathe. Lowerthe leg, find your balance and exhale to liftthe left leg. When you return the hips back tothe floor, hug your knees to your chest andgently rock form side to side for 10 breaths.

Boatstrengthens abs, back and hipflexorsSit up tall, with legs out straight. Placeyour hands behind you on the floor and liftyour chest. Exhale to bend your knees andlift your feet from the floor. Inhale tobalance, and exhale to bring your armsforward – parallel to the floor. Hold hereand balance keeping your navel drawninto your spine. To advance - straightenthe legs and hold.

If you are new toyoga, take the timeto practice eachposture individuallybefore doing thesequence

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Cat seriesgreat for spine mobility,strengthens core andarmsOn all fours like a cat placeyour hands under yourshoulders with your palmspressed into the floor andshoulders away from yourears. Engage navel to spineand straighten one leg behindyou, inhale to bend elbowsand lower chest between yourhands. Keep your elbows intight to work triceps. Repeat 8to 10 times and the come backto all fours. Exhale to extendyour other leg, and take yourhands slightly wider, withfingertips pointing slightlyinwards. This time lower chestbetween hands with elbowswide, to work the chest.Repeat 8 to 10 times.

After each yoga session, rest in ‘Sivasana’ (Corpse pose)for around 5 minutes: lie flat on your back with legs shoulder-width apart, arms out stretched and palms turned up to theceiling. Consciously relax each part of your body and breatheslowly into your abdomen. Yoga can be practised every day.

If you have any form of back, neck or shoulder injury, thenplease consult a doctor or specialist before attempting thisyoga series. UF

Caroline wears - top by No Balls, shorts by USA pro &trainers by Asics.

Child Posestretches the spine, relaxes the body. Perfect counterposture to any backbends or as a rest between posturesSit your bottom on your heels, and rest your forehead on the floor. Letyour shoulders, neck and arms completely relax and breathe deeply.

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extra!

Gaiam have a great selection of Yoga DVD’s to try athome. We love Ashtanga Yoga for beginners withinstructor Nicki Doane.

The DVD features great extras such as a pose guide,advanced Ashtanga demo and an interview with Nicki.

Ashtanga Yoga is a challenging form of yoga that will helpyo strengthen and tone whilst increasing the heart rate.Available from - www.clearvision.co.uk

Yamarama is mix & match yoga/active wear. Designed andtested by an experienced Bikram yoga teacher.

Designed with technical fabrics such as SUPPLEX™they are stylish, comfortable and ready to cope

with the heat of Bikram!

I am loving the outfit - it is really flattering,supportive and moves well with your body.

All garments are flat - seamed and have heat transferlabels to prevent skin irritation, inbuilt waist panels

and bras for support and pre-shrunk fabric for alength that lasts. Pictured are the Give Me Strength

Vest in Violet, £40 and the Karma Capris, inViolet/Black £55.00.

Prices range from Bras at £30 to Capri trousersfrom £50 to £60

Available at www.yamarama.com

The Organic Pharmacy has wonderful pureproducts that reflect the Yogi ethos - RoseFace Mist is a wonderful calming spray tofreshen up during or after your yogasession, (it is heavenly after Bikram yoga!)and the peppermint and manuka honeyfoot cream will keep your feet in greatcondition for the mat. Also available aresome beautiful scented candles to createyour own ‘zen’ atmosphere at home.

www.theorganicpharmacy.com

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TopsTop Sports

under reviewWhether running, working out in the gym or at home,you want clothing that is stylish, practical, easy to carefor and competitively priced. ultraFIT has cast its eagleeye over the market and has come up with four greatworkout tops.

The brand name itself is great, althoughmost ultraFIT girls do have balls!Our hot favourite is the Fitness Crossovertop - £39, made in luxuriously soft, silkyperformance fabric which breathes and issuper- fast drying. The shape is superflattering and is great for larger busts.(Caroline wears this for the Yoga workout -see page 22)www.noballs.co.uk

Inner muscle is a highly innovative range of garments from Asics. It'sdesigned to provide support for your skeleton. The kit help train your

own inner muscles (the smaller, stabilising postural muscles) and stabilisesscapula movement. It supposedly also increases breathing volume byusing a diamond shaped panel which subtly pulls the shoulder blades

together and helps straighten the spine, thus opening up your lungs.I can’t promise you this, but wearing the top definitely gave a feeling of

support and during longer training runs when your posture might suffer, thiswill remind you to stay tall and straight. It also looks great on.

www.innermuscle.co.uk

elliegray have a lovelyfeminine range of workout

wear suitable for the gym,Yoga or Pilates. They also havegreat every day wear. We havechosen this cool yellow cross-over vest because it looks greaton, is very comfortable andcomes at a great price of £6 atpresent (sale price)www.elliegray.com

elliegray

No Balls

Asics Innermuscle Tee shirt

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Always associated with performance andstyle, Adidas have created a real winner.This Supernova Graphic Racer top is a greatcolour, has a superb fit and is made fromgreat fabric – it is peachy soft and stretchy.The built in support actually has a bra stylefastener for a close fit, and the cut of theshoulder is incredibly flattering. Perfect forany sport or workout.£27 from www.adidas.com

adidas

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