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Barbara Currie. 10-Minute Yoga Workouts: Power Tone Your Body From Top To Toe
10-MINUTE YOGA WORKOUTS. POWER TONE YOUR BODY FROM TOP TO TOE
Dedication
Acknowledgements
Contents
Introduction
A Brief Word About Yoga
THE ORIGINS OF YOGA
The Eight Limbs of Yoga
Yoga Today
Guidelines for Practising Yoga
Using This Book. PART I
PART II
PART III
Part One Your Daily Ten-minute Sequences
Chapter One The Ten-minute Miracle – Your Morning Essential
1 The Energizing Breath
Note
Benefits
2 Sideways Stretch
Benefits
3 Head to Knee Posture
Benefits
4 Forwards and Backwards Bend
Benefits
5 Rishis Posture
Benefits
6 The Awkward Posture
Benefits
Chapter Two The Advanced Ten-minute Miracle
1 Salute to the Sun
Benefits
2 The Complete Breath
Benefits
3 The Siamese Posture
Benefits
4 The Warrior Posture. Stage one
Benefits
Stage two
Benefits
5 Triangle in Three Stages
Stage one
Stage two
Stage three
Benefits
6 Wide-angled Upward Stretch with Forwards and Backwards Bend
Benefits
Chapter Three Power Toning Your Thighs and Bottom
part I – yoga balances
1 Pose of a Tree
Benefits
2 Standing Stick Balance
Benefits
3 Half Moon Balance
Benefits
4 Big Toe Balance
Benefits
5 Head to Knee Balance
Benefits
6 Eagle Balance
Benefits
7 Dancer’s Posture
Benefits
Chapter Four Power Toning Your Thighs and Bottom
part II – floor movements. 1 Sideways Leg Raise
Benefits
2 Half Locust
Benefits
3 Full Locust
Benefits
4 Pose of a Monkey
Benefits
5 Pose of a Heron. Stage one
Benefits
Stage two
Benefits
6 Backwards Bend
Benefits
Chapter Five Power Toning Your Abdominals, Midriff and Waistline
1 Yoga Abdominal Lift and Contraction
Benefits
2 Tummy and Thigh Toner
Benefits
3 Pose of a Boat
Stage one
Stage two
Benefits
4 Slow Motion Firming
Benefits
Chapter Six Power Toning Your Arms, Bust and Neck
1 The Chest Expansion
Benefits
2 Pose of a Plane
Benefits
3 Sideways Body Raise
Benefits
4 The Mountain Pose
Advanced Mountain Pose
Benefits
5 Pose of a Cow
Advanced Pose of a Cow
Benefits
Part Two More Amazing Movements
Chapter Seven Power Stretching
1 Alternate Leg Pull
Benefits
2 Thigh Stretch
Benefits
3 Pose of a Star
Benefits
4 The Lotus Positions
The Half Lotus
The Full Lotus
Benefits
5 Lotus Position with Twist
Benefits
6 Back Stretch
Benefits
7 Simple Twist
Benefits
8 Wide-angled Leg Stretch
Benefits
9 Full Twist
Benefits
10 Pose of a Cobra
Benefits
11 Pose of a Cat
Stage one
Stage two
Benefits
12 Pose of a Camel
Benefits
13 Pose of a Dog
Benefits
14 Pose of a Rabbit
Benefits
15 Alternate Nostril Breathing Exercise
Benefits
16 Head and Neck Exercises
Benefits
17 The Plough
Stage one
Stage two
Benefits
18 Pose of a Fish
Benefits
19 Deep Relaxation
Benefits
Chapter Eight Advanced Class
1 Salute to the Sun
2 Straight Leg Triangle
Stage one
Stage two
Stage three
Benefits
3 Standing Head to Knee Posture
Benefits
4 Pose of a Tree
Stage one
Stage two
Stage three
Benefits
5 Pose of a Sage
Benefits
6 Back Stretch
Benefits
7 Pose of a Bow
Benefits
8 Pose of a Tortoise
Benefits
9 Maltese Cross
Stage one
Benefits
Stage two
Benefits
Stage three
Benefits
10 Crescent Moon
Stage one
Stage two
Benefits
11 The Wheel
Stage one
Stage two
Stage three
Stage four
Benefits
12 The Shoulderstand
Benefits
13 Shoulderstand and the Bridge
Benefits
14 Pose of Tranquillity
Benefits
15 Lotus in Fish Pose
Benefits
16 The Classical Headstand
Benefits
17 Headstand in Pagoda
Benefits
18 Headstand in the Half Split
Benefits
19 Headstand in Full Lotus
Benefits
20 The Plough with Extra Movements
Benefits
21 Wide-angled Plough
Benefits
22 The Noose Pose
Benefits
23 The Sleeping Pose
Benefits
24 Deep Relaxation
Chapter Nine The Yoga Hand Balances
1 Pose of a Crow
Benefits
2 Pose of a Raven
Benefits
3 Sideways Body Raise (Advanced Position)
Benefits
4 Pose of a Peacock
Benefits
5 Pose of an Elephant
Benefits
6 Pose of a Firefly
Benefits
7 Handstand
Benefits
8 Pose of a Scorpion
Benefits
Part Three Total Health with Yoga
Chapter Ten Yoga and Diet
My Plan. RULES
PERMITTED FOODS. Fresh Fruit
Fresh vegetables and salads
Salad Ingredients
Fish
Chicken, poultry, game and veal
Red meat
Eggs and cheese
Grains
Milk
Additives and preservatives
BREAKFAST
LUNCH
DINNER
Chapter Eleven Meditation
How to Meditate
DON’T EXPECT MIRACLES
OTHER MEDITATION TECHNIQUES
Chapter Twelve Yoga and Your Health Problems
Yoga and Pregnancy
Copyright
About the Publisher
