Читать книгу 10-Minute Yoga Workouts: Power Tone Your Body From Top To Toe - Barbara Currie - Страница 17

Chapter Two The Advanced Ten-minute Miracle

Once you feel comfortable with the Ten-minute Miracle and are able to do the movements with ease, then it’s good to move on to this stronger stretch. Go carefully.

1 Salute to the Sun

This is a wonderful morning stretch, traditionally performed while facing the sunrise. The sun was worshipped in ancient times for its amazing powers. It was thought to be a giver of health and long life.

1 Stand straight with your shoulders back, tummy in, hands in prayer and feet together. Beginners may find it more comfortable to have their feet about 1 foot apart. Inhale deeply then exhale slowly.

2 Inhale and lift your arms above your head and, with full lungs, stretch backwards, exhaling in your maximum position.

3 Inhale as you return to a standing position, then exhale as you stretch forwards, aiming your chin to your shins and your hands by your feet. Go as far as you can without strain, aiming to keep your knees straight but, if necessary, bending them to ensure your hands are flat on the floor.

4 Inhale as you stretch your right leg back from the body. Keep the left leg between your hands and look up at the sky.

5 Exhale as you stretch your left leg back.

6 Then lower your entire body to the floor, knees first, then chest, and finally your chin.

7 With your hands by the side of your shoulders and fingers pointing forwards, inhale as you lift your upper body into the Pose of a Cobra (see here), ensuring that your lower abdomen stays on the floor.

8 Tuck your toes under and exhale as you lift your bottom in the air, and stretch your heels to the floor. This is the Pose of a Dog position.

9 Inhale and bring your right foot in between your hands and look up at the sky. Exhale and bring your left foot in and look upwards.

10 Then, with both hands on the floor, gently lift your bottom in the air, aiming your chin to your shins with your hands flat on the floor by your feet.

11 Inhale and slowly lift your head, then your arms. Slowly return to an upright position. Stretch upwards. With full lungs, gently relax backwards, exhaling in your maximum position.

12 Inhale as you gently return to an upright position. Place your hands in prayer, exhale and relax. Repeat the entire routine, this time taking the left leg back first.

Benefits

This is a magical energizing routine. It stretches, tones and firms the muscles in the arms and legs. It trims the midriff and waistline. It gives incredible flexibility to the spine and promotes healthy deep breathing. It really can do wonders for your entire body giving it youthful flexibility and keeping it in great shape.

2 The Complete Breath

Stand very straight with your hands by your sides, and your feet about a foot apart. Gently push your abdominals out and slowly inhale through your nose for a count of 5, lifting your arms in the air.

Hold your breath for a count of 5.

Exhale slowly through your nose for a count of 5, lowering your arms as you do so. At the end of your exhalation, gently pull your abdominals in and up without breathing.

This will force the stale air from the base of your lungs. Push your abdominals out and inhale from the base of your lungs. Repeat this breathing exercise 10 times.

As you become more accomplished, gradually increase the inhalation until you are inhaling and exhaling for a count of 10. It will take time to accomplish this and you must never strain the lungs.

Benefits

Yoga teaches us that ‘life is breath and he who only half breathes only half lives’. Sadly, most people use only one third of their lung capacity and they breathe much too rapidly. This exercise teaches us to use the whole lung. By pushing the abdominals out, we allow the diaphragm to flatten, and then we gradually fill the lungs from the bottom, aiding extra oxygen absorption by the lungs, so leading to blood rich in oxygen. This is quite difficult to do to begin with, but if you watch small babies breathe while sleeping you will see that this is exactly how they breathe. When people are stressed, they pull their abdominals in during inhalation and push them out as they exhale. This does not allow for adequate oxygen absorption and can lead to low energy levels.

I really recommend that you use this breathing exercise. It will always make you feel calmer, more centred and much more relaxed. It will retrain your lungs and help you to a wonderful feeling of well-being. It can be done in either a standing, seated or lying down position. Obviously, the arm movement is not necessary if you are seated or lying down.

3 The Siamese Posture

1 Stand straight with your legs about 3 feet apart. Turn your right foot 90° to the right, keeping your left foot facing forwards. Inhale and place your right hand on the top of your head and look into the centre of your elbow. Keep the left hand on your left thigh.

2 As you exhale, slide your left hand down your left leg to your maximum position. Hold for a count of 5.

Inhale slowly and return to an upright position. Exhale and relax and repeat on the other side. Repeat the entire movement.

Benefits

This keeps the spine strong and flexible and really tones the midriff and waistline.

4 The Warrior Posture

Stage one

Stand straight with your legs 3–4 feet apart. Turn your right foot 90° to the right and have your arms stretched out to the sides, parallel to the floor at shoulder level. Turn your body so that you are facing over your right hand.

Inhale deeply and, as you exhale, bend your right knee, aiming eventually to have the thigh flat and the left leg straight. Don’t worry if this seems impossible to begin with. Do your best without strain.

Breathing normally, hold the position for a count of 5. Inhale as you return to an upright position. Exhale and relax. Repeat the movement on the other side.

Benefits

This movement does wonders for your thighs and buttocks. It streamlines, firms and tones them, and is a great help in removing cellulite. It also streamlines the calves and is excellent for removing tension in the lower back.

Stage two

Stand straight with your legs 3–4 feet apart and turn your right foot 90° to the right. Facing towards your right foot, inhale as you lift your arms straight up in the air, placing them together and crossing your thumbs. Relax your head back so you are looking at your hands.

Inhale deeply and, as you exhale, bend your right knee, again aiming to have the thigh flat and the back leg straight. Breathing normally, hold this position for a count of 5.

Inhale as you return to an upright position. Exhale and relax, and repeat to the other side. Repeat the entire movement.

Benefits