Look 15 Years Younger: The 15-Minute-a-Day Yoga Plan

Оглавление

Barbara Currie. Look 15 Years Younger: The 15-Minute-a-Day Yoga Plan

LOOK 15 YEARS YOUNGER. Barbara Currie

Table of Contents

Introduction

What Is Yoga?

The Seven Stay-young Secrets of Yoga. 1. The Secret of Energy

2. The Secret of Perfect Shape

3. The Secret of Concentration and Focus

4. The Secret of Flexibility

5. The Secret of Perfect Weight

What to Eat

Menu Plan

Rules

6. The Secret of Deep Relaxation and Meditation

7. The Secret of Radiant Health

EATING CORRECTLY

FRESH AIR

GOOD DIGESTION

CIRCULATORY HEALTH

THE GLANDULAR SYSTEM

THE BRAIN AND SPINAL CORD

Your Personal Manual for Health

The Rejuvenating Benefits of Yoga

Before We Begin

How to Use This Book

15-Minute Miracles Stage 1

1 Breathing Demonstration

2 Free the Spirit Standing

3 Posture Clasp Standing

Help and Advice

4 Sideways Stretch

Help and Advice

5 Upward Stretch Forwards and Backwards Bend

Help and Advice

6 Rishis Posture

Help and Advice

7 Body Roll

Help and Advice

8 Awkward Posture

Help and Advice

9 Toe Balance

Help and Advice

10 Tree Balance

Help and Advice

15-Minute Miracles Stage 2

I The Complete Breath

Help and Advice

2 Chest Expansion

Help and Advice

3 Siamese Posture

4 Warrior Posture I

Help and Advice

5 Warrior Posture II

Help and Advice

6 Half-Moon Balance

Help and Advice

7 The Triangle

Help and Advice

8 Big Toe Balance

Help and Advice

9 Dancer’s Posture

Help and Advice

15-Minute Miracles Stage 3

I Salute to the Sun

Help and Advice

2 Half-Moon Posture

Help and Advice

3 Straight Leg Triangle

Help and Advice

4 Head-to-Knee Balance

Help and Advice

5 Standing Stick Balance

Help and Advice

6 Tree Balance

Help and Advice

7 Eagle Balance

Help and Advice

8 Abdominal Lift and Contractions

Help and Advice

15-Minute Miracles Stage 4

I Pose of a Heron

Help and Advice

2 Alternate Leg Pull

Help and Advice

3 Thigh Stretch

Help and Advice

4 Pose of a Star

Help and Advice

5 Simple Twist

Help and Advice

6 Backstretch

Help and Advice

7 Pose of a Cat

Phase 1

Phase 2

Help and Advice

8 Pose of a Cobra

Help and Advice

9 Half-Locust

Help and Advice

10 Full Locust

Help and Advice

11 The Bow

Help and Advice

12 Deep Relaxation

15-Minute Miracles Stage 5

1 Three-Limbed Posture

Help and Advice

2 Pose of a Sage

Help and Advice

3 Pose of a Boat

Help and Advice

4 Pose of a Plane

Help and Advice

5 Wide-Angled Leg Stretch

Help and Advice

6 Sideways Leg Raise

Help and Advice

7 Bar of a Gate

Help and Advice

8 Pose of a Camel

9 Pelvic Tilt

10 Relaxation

15-Minute Miracles Stage 6

1 Pose of a Dog

Help and Advice

2 Crescent Moon

Help and Advice

3 Backwards Bend

Help and Advice

4 Full Twist

Help and Advice

5 Maltese Cross

Help and Advice

6 Pose of a Tortoise

Advanced Tortoise

Help and Advice

7 Lowering Your Legs to the Floor

Help and Advice

8 Backstretch

9 Sideways Body Raise

Help and Advice

10 Shoulderstand with the Pose of a Fish

Help and Advice

11 Deep Relaxation

Part Two Growing Younger with Yoga

Your 15-Minute Facial

1 Jaw Exercises

Jaw Exercise 1

Jaw Exercise 2

2 Forehead Smoother

3 The Lion Exercise

4 Scalp Exercise

5 Eye Exercises

Eye Exercise 1

Eye Exercise 2

6 Head and Neck Exercises

7 Alternate Nostril Breathing Exercise

8 Pose of a Plough

9 Deep Relaxation

Skin Care

Arms, Neck and Shoulders

1 Pose of a Mountain

Extra Benefits from Phase 2

2 Pose of a Cow

3 Chest Expansion

4 Head of a Horse

5 Finger Exercises

6 Sideways Body Raise

7 Pose of a Plane

8 Pose of a Crow

9 Pose of Eight Curves

10 Pose of an Elephant

11 Pose of a Firefly

12 Relaxation

Flat Stomach Plan

Flat Stomach Plan

Bottom, Hips and Thighs

Bottom, Hips and Thigh Plan (a.m.)

Bottom, Hips and Thigh Plan (p.m.)

Your Ageless Body

1 Salute to the Sun

2 Intense Sideways Stretch

3 The Wheel

4 Pose of a Monkey

Help and Advice

5 The Advanced Twist

6 Alternate Leg Pull with Foot Clasp

Help and Advice

7 The Lotus Position

Half Lotus

Full Lotus

Movements in the Lotus Position

Help and Advice

8 Pose of the Scales

9 Pose of a Cowherd

10 Slow-Motion Firming

11 Relaxation and Relaxing Breath

Amazing Age-defying Anti-gravity Movements

I Pose of a Peacock

Help and Advice

2 Peacock in the Lotus Position

Help and Advice

3 Handstand

4 Pose of a Scorpion

5 Shoulderstand and Bridge Position

6 Pose of Tranquillity in the Lotus Position

7 Pose of a Fish in the Lotus Position

Beauty Tip

8 The Wide-Angled Plough

9 The Noose

10 The Yoga Sleeping Pose

11 The Classic Headstand

12 Half-Split and Eagle in Headstand

Meditation

How to Meditate

The Power of Visualization

How Power Visualization Works

My 30 Tips for Looking and Feeling Young For Ever

Acknowledgements

Copyright

About the Publisher

Отрывок из книги

To my wonderful family: my mother Babs, my husband Gordon, my daughter Lysanne, my son Mark, my daughter-in-law Rachel and my brother Richard and his family. I am most grateful to you all for your kindness and unconditional love and support.

Dedication

.....

2. NEVER EAT BETWEEN MEALS

Again, a continuation of the rule above, this stops the constant nibbling and snacking. When you sit down and eat three meals a day calmly and slowly with nothing in between you will find it makes a huge difference to your weight and the way you feel. You will feel so much more in control!

.....