Читать книгу 10 Minutes In The Morning: Yoga and Diet Plan - Barbara Currie - Страница 13
ОглавлениеTo understand the magical nature of the mind is to acquire awesome power. It is to understand that at every moment of our lives we have the power to accomplish anything we want.
DEEPAK CHOPRA
TAKE 2 MINUTES: to focus on your goals
Focus on your goals – look at your picture and visualize yourself having that beautiful firm polished body. Visualize your extra goal. If it is a promotion, visualize your new job and see yourself in this great new position. Review your day ahead, think in advance about any potential challenges and visualize yourself overcoming them with ease.
TAKE 1 MINUTE: for today’s menu
Breakfast
1 x 4 oz natural organic yoghurt mixed with 1⁄2 mango cut into small pieces
Lunch
salad niçoise
1 orange
Dinner
4 oz grilled chicken
tomato salsa
celeriac mash
French beans
1 bowl strawberries
Daily Allowances: please bear in mind that you can always have your daily allowance of 1 glass of wine or 4 oz fruit or vegetable juice; 5 cups of tea or 2 cups of coffee with milk (from your allowance of 1⁄2 pint semi-skimmed or soya milk); unlimited herbal tea and 8 glasses of water. This applies to every day of the plan.
TAKE 5 MINUTES: for today’s exercises
1 Upward stretch forwards and backwards bend
This brilliant revitalizing morning stretch releases tension from the entire body, corrects posture and gives amazing flexibility to the spine. It slims and tones the abdomen, midriff, waistline and throat and firms and tones the backs of the thighs and calves. By encouraging blood flow to the head and neck area, it boosts the condition of the skin, hair and brain cells.
Stand straight with your feet facing forwards and about 12 in apart. Correct your posture.
Inhale and lift your arms straight up above your head.
Exhale slowly as you move forwards keeping your back flat and your legs straight. Don’t strain.
Relax in your maximum position and hold the movement for a count of 5, breathing normally.
Your eventual aim is to have your hands flat on the floor and your chin on your shins.
Inhale and lift your head first, then slowly, keeping your back flat and legs straight, return to an upright position.
Stretch your arms up above your head, then without straining, and keeping your eyes on your thumbs, slowly relax backwards exhaling in your maximum position. Hold for a count of 5.
Your eventual aim is a beautiful backwards arch as shown.
Inhale as you slowly return to an upright position.
Exhale, lower your arms and relax.
Repeat twice.
Extra Help
It is not until we start to work the spine that we realize just how stiff we have become. I know, I have been there! The body operates on a ‘use it or lose it’ system but even if initially you are really stiff, with daily practice even the stiffest back can regain its youthful flexibility. Remember not to strain, relax in your own maximum position even if you can move very little in the beginning, and you will be delighted at how quickly your flexibility improves and how much better you feel.
Moving backwards for the first time can present a huge challenge, but keep your eyes on your thumbs, relax and even if you only move back an inch in the beginning stages, with practice this will improve very quickly, I promise.
2 Sideways stretch
This movement is great for slimming and toning the midriff and waistline, giving the spine tremendous flexibility and releasing tension in the lower back.
Stand straight with your feet facing forwards and about 3 ft apart.
Breathe in and lift your left hand in the air.
Exhale and keeping your body in line, slide your right hand down your right leg as far as possible. Keep your left arm straight and have the inner part of the left arm by your left ear.
Hold your maximum stretch for a count of 5.
Inhale and slowly and smoothly return to an upright position.
Exhale, slowly lower your arm and relax.
Repeat the movement on the other side and then repeat the entire sequence twice.
Extra Help
There is a huge temptation to bend forwards in this movement to get your hand further down the leg. Please don’t. Keep your body straight and look forwards. The slow careful movement is excellent for toning and slimming your midriff and waistline.
3 Rishi’s posture
This movement is brilliant for releasing deep-seated tension and rebalancing the lower back. I really recommend it for people with lop-sided jobs (such as a dentist) or people who play imbalanced sports such as tennis or golf Gardeners can also find it really helpful to release the tension resulting from being in awkward positions for a considerable length of time. It will tone and firm your midriff, waistline, bottom and thighs and keep your back in great condition enhancing its flexibility. It relieves tension from the chest and firms your jaw and throat.
Stand straight with perfect posture, your feet 3 ft apart with your toes facing forwards not outwards.
Lift your arms straight up in the air as you inhale.
As you exhale with your back flat and legs straight, move forwards to your own maximum position without strain.
Slide your right hand to your left leg, grabbing it wherever it is comfortable, but don’t bend your knees. Eventually your aim is to place your right hand under your left foot.
Lift your left arm in the air; now slowly and carefully turn your body so that you are looking at your left hand.
Hold this position for a count of 5, breathing normally, then slowly lower your arm and relax forwards.
Now repeat to the other side, sliding the left hand on to your maximum position on your right leg and lifting your right arm in the air. Hold for a count of 5 then slowly lower your arm and let your body relax
in its maximum forwards bend. Hold this position for a count of 5, breathing normally.
Grab your legs and gently, keeping your back straight, draw your body inwards towards your legs.
Inhale deeply and lift your head, then slowly return to an upright position and stretch your arms up above your head.
