YOGA 30-day

exercise plan

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This book was conceived, edited and designed by
Table of contents
nextquịsite Ltd, London
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Copyright © 2021 by Nextquisite Ltd

All rights reserved. Unauthorized reproduction,

in any manner, is prohibited. Introduction 4 DAY 17 Weight loss 102
ISBN 978-1-912944-71-2 DAY 1 Wellness, grace & peace 8 DAY 18 Fertility 108
DAY 2 Stress management 12 DAY 19 Menopause 114
30-DAY Exercise Plan
Project Director Anne McRae DAY 3 Poise 18 DAY 20 Postpartum 119
Art Director Marco Nardi DAY 21 Catch-Up 126
DAY 4 Sleep 24
YOGA DAY 5 Mindful focus 30 DAY 22 Meditation 134
Illustrations Carole Wilmet
Texts Linda Gaines DAY 6 A yoga diet 36 DAY 23 Heart disease 138
Consultant Emma Baldwin
Editing Pauline Townsend DAY 7 Catch-Up 42 DAY 24 Back pain 144
Layouts Richard Smyth
DAY 8 Breathing 50 DAY 25 Improving digestion 150
In the same series:
- Pilates DAY 9 Eating well 54 DAY 26 Depression 156
- Stretching
- Total fitness DAY 10 Eating well 2 60 DAY 27 Headaches 162
- Core training
DAY 11 Hectic lifestyles 66 DAY 28 Catch-Up 168
DAY 12 Yoga as strength training 72 DAY 29 Sun salutation 176
PUBLISHER’S NOTE DAY 13 Yoga & PMS 78 DAY 30 You made it! 180
You are strongly advised to discuss any new exercise regime
including this one with your healthcare professional before you DAY 14 Catch-Up 84 Routines 186
begin. Neither the author nor the copyright holder shall be
responsible or liable for any loss or damage allegedly arising from DAY 15 Getting into & out of the poses 92 Index 192
any information, ideas or procedures in this book.
DAY 16 Osteoporosis 96

Introduction
Becky
Alice (mid 30s) Chloe
(early 20s) (late 50s)
The Three Graces
Women make up more
than 75 per cent of those
who practise yoga. We
have dedicated this book
to them and to keep them
in the forefront we chose
three women of different
ages to demonstrate the
asanas: Meet Alice, Becky
and Chloe.
4 for people who want to get started. In a little
Interest in yoga just seems to grow and grow,
and people are more aware than ever before
of the benefits it can bring in terms of physical
and mental health. In some cases, physicians
are prescribing yoga to their unfit, overweight
and depression- or anxiety-prone patients,
often with astonishing results. There are yoga
classes and retreats, websites and videos online,
and books and magazines galore. If you are
interested in yoga you have probably looked at
some of these, but without ever getting started.
You may be too busy for courses, baffled by the
sheer quantity of information available online
and dismayed by publications that teach a large
number of yoga poses but without ever putting
it all together for you. Where do you begin, if you
have never done yoga before, or have been away
from it for a number of years?
Our book offers a 30-day introductory course
over four weeks we will teach you 50 basic yoga
asanas (poses) and show you how to build your
physical strength and flexibility day by day. You
won’t need to add more appointments to your
busy schedule because you can practise in your
own home, or in the garden, or at the park or
beach, if you prefer. Nor will you need to buy a
lot of expensive props or clothing, although you
may be tempted by some of the really hot yoga
gear that is now available.
Here’s what you will need:
• The curiosity to discover a centuries-old
philosophy of health and exercise that will
Reap the benefits
change your life; For each of the asanas
we provide you with
• The determination and commitment to learn a brief list of the main
benefits. For example, the
the asanas and breathing techniques that will Side Bend (above), or to
improve your health in so many different ways; give it its Sanskrit name,
Nitambasana, promises
• About 30 minutes every day for a month to the following:
dedicate to your practise; • Lengthens spine
• Targets “love handles”
• A quiet, well-ventilated space with a flat • Tones arms
surface large enough for you to spread your
THE MOST IMPORTANT THING IS YOUR BREATH. POOR BREATHING
CONTRIBUTES TO THE STRESS SO MANY PEOPLE FEEL.
limbs out in all directions and a large clean yoga
mat or special towel or piece of cloth to cover it.
• Clothing that allows you to move your body
freely. You do not need footwear. 5

Meditation
Yoga has it origins in
texts and traditions from
ancient India that stretch
back over 5,000 years.
In the West, we tend to
see it as a set of physical
exercises that tone the
body and help relieve
stress and anxiety. In
its fullness, yoga is
much more than this,
and it includes a strong
spiritual element. It is
not a religion, although
it was developed as a
path to enlightenment.
You can take as much
or as little of this aspect
of yoga as you desire.
On page 130 you will
find the instructions to
begin the practise of
meditation.
6 day as these sessions are much lighter with the
• A watch or clock within reach to check timings focus on relaxation, breathing and meditation.
for some of the poses; We strongly advise you to practise every day as
• A couple of towels or blankets that can be the exercises are designed to build your fitness
folded and used to support your body if some and flexibility day after day. However, if you miss
of the poses are too extreme. We will show you a day don’t worry, just pick up where you left off
how to use them. and move ahead. Now begin!
The daily routines are arranged so that we start
with poses that are performed while standing,
A WORD ABOUT SAFETY
then sitting and then supine or inverted. Most
This book teaches a generic style of hatha yoga, with the poses Advanced poses
days finish with 5–10 minutes in the deeply performed slowly and mindfully. Even so, you will be stretching and Towards the end of
manipulating muscles and parts of your body that may not have the course we learn
relaxing Corpse Pose. been challenged for years. To avoid any possibility of injury, read the some more advanced
instructions for each asana carefully and memorise them before you asanas, such as the
In the first two weeks the learning curve is steep begin. Moving in and out of poses in an abrupt or awkward manner, for Supported Headstand
example to check what you should be doing, can lead to injury. In our and the Plough (above).
with many new asanas to memorize and practise instructions for each pose, we tell you not to strain and not to push your These are wonderfully
body any further than is comfortable for you. If your body is saying invigorating poses, but
each time, so we have broken each session “ow!” that means stop. Don’t worry, your flexibility will increase every you should wait until you
day, and you will see that what was impossible at the beginning is soon feel completely confident
in two. During the first part we introduce the within your reach. before attempting them.
poses and you do them once, then we ask you to
perform them all again several times in a single modification
graceful routine. From Day 15 onwards we only If you struggle to
Do not tilt your Safety
keep your balance, head backwards If you have any pre-
move your feet
any further existing medical
slightly wider apart, than shown conditions, are very unfit
ensuring that they
YOGA IS 99 PER CENT PRACTISE AND ONE PER CENT THEORY. as you could or overweight, or are over
DO YOUR PRACTISE AND ALL IS POSSIBLE. remain parallel damage your the age of 40, you should
to each other (to neck. check with a healthcare
protect your knees). professional before you
start any new programme
introduce one or two new asanas each day, so Posture
of physical exercise,
including this one.
Improved posture not only
we do all the asanas several times but in a single makes you look younger WHAT THE COLOURED BOXES MEAN
The poses in this book are
not designed for women
and more attractive, but
routine. Every seventh day there is a Catch-up it also brings real health This book is designed for people of all ages who have not practised who are pregnant. It is not
yoga before, or not for some time. Depending on your age and physical a good idea to start a new
benefits. Poor posture
session which is an overview of a lot of poses. can cause back, neck and condition, some asanas will be difficult for you, at least initially. Every exercise regime during
time we introduce a new asana that may be hard for some, we provide pregnancy but if you do
other muscle and joint
You should allow 45 minutes for the Catch-up problems, leading to pain modifications to help you. These are given in the blue boxes. For want to do some yoga
each new pose that might be problematic generally or may be contra- while expecting, there are
and even degenerative
sessions, but only 15 minutes for the following arthritis of the spine. indicated if you have a specific medical condition, such as high blood many very good books
pressure, a back injury or a hip replacement, these indications are given and courses available.
in the red boxes. 7
 mountain pose 1 Stand tall with your feet 1 Relax shoulders Focus on your breathing

Wellness,
parallel and together, or just
slightly apart. Firm and lengthen
your thigh muscles and allow
your arms to relax by your sides,
1 palms facing inwards. Push into
and draw back to as you begin to inhale and
open chest exhale through your nose.
Look straight
ahead Your stomach expands with each
inhalation, and draws back in with
each exhalation. Close your eyes if

grace &
The Mountain Pose,
all four corners of your feet, you are comfortable and take 5–8
or Tadasana, is the
distributing your weight evenly. deep breaths in this position.
foundation of all the
Draw your shoulder blades
standing poses. To begin,
gently back. Your head is lifted, modifications
stand still, and start to
your spine long, tail bone tucked Lengthen spine,

peace
slow and deepen your tuck tailbone If you struggle to
under, chin parallel to the floor.
breath. Allow your mind
keep your balance
to quieten as you become
during the Complete
aware of yourself and
Hands pointing
Breath, move your
your surroundings.
downwards feet slightly wider
apart, ensuring that
they remain parallel
to each other (to
protect your knees).
• Improves posture
You can also choose
& balance
to stand against a
• Tones legs wall if you struggle
• Strengthens & lengthens Distribute weight to hold your posture
evenly on feet correctly. Your
spine
heels, buttocks and
On this first day we will learn five simple shoulder blades will
remain in contact
asanas, or poses, that focus on two central with the wall.
themes in the practise of yoga: breathing
correctly through the nose and promoting complete 1 2 3 4

the strength and flexibility of the spine.

breath Relax upper body, let Lower arms
standing chin sink to chest gracefully and sink
down onto heels
Most people breathe too shallowly from the
2 In this gentle stretch we
connect breathing with
uppermost part of their chests. Learning the

DAY
movement.
deep, regular breath of the yogi brings a range
1 Stand in 2 Begin a long, 3 At the same 4 Exhale as

1
of health benefits, from increased energy to Mountain Pose. deep breath as time, rise up onto you slowly lower
Exhale slowly you slowly raise the tips of your your arms and
better blood pressure and reduced levels of through the nose, your chin and toes, extending sink down onto
contracting your arms, palms facing through the your heels.
stress and anxiety. The rewards of working abdomen and upwards. Continue body. Hold your Repeat twice.
relaxing your inhaling, extending breath and count
towards a healthier, more flexible spine shoulders and your arms over slowly to 5.
neck. Let your your head, palms
include a more erect and graceful posture, a • Increases energy chin sink towards facing in.
& focus your chest.
reduced susceptibility to back strain and pain, • Strengthens spine DAY
and the release of accumulated tension in the • Tones arms & upper body
Reach for the sky on
1
• Improves balance
tips of toes
neck and shoulders. & posture 9
 STAFF pose
3 The Staff Pose, or
Dandasana, is the basis
of many seated poses.
Danda means “staff”
(walking stick) in Sanskrit,
and refers to the straight,
strong spine.
1 upwards. Hold the
Spine
straight
Hands flat on floor
seated
forward bend
4 This Seated
Forward Bend, or
Paschimottanasana in
Sanskrit, is an intense
back stretch. We will
begin practising it in a
gentle version.
• Strengthens spine
• Improves digestion
• Can help with infertility,
high blood pressure
DAY & insomnia
1 • Relieves menstrual
discomfort &
10 menopause symptoms
• Strengthens spine
• Stretches thighs, lower back &
abdominal muscles
1 Sit on the floor, legs
extended. Place your
hands on the floor next
to your hips, fingers
forwards. Inhale as you
lengthen your spine.
Draw your shoulder
blades together and
look straight ahead.
Keep toes pointing
position for 5 breaths.
Keep toes up
1 Sit on the floor,
feet together, legs
extended in front of
you and hands on
the floor beside
your hips.
1 2
Keep toes up
3 3 Exhale as you
slowly lower your
arms and lean
forwards to grasp
your knees.
• Tones digestive organs
& can relieve heartburn modifications COBRA pose 1 Lie flat on your
stomach, head turned to
1
the side, arms extended
If you have tight hamstrings along your sides.
or a weak lower back you
Arms parallel
above head 2 Inhale and lift your
may find it difficult to sit on
the floor with a very straight
5 The Cobra Pose, or
Palms facing
upwards
arms overhead, palms Bhujangasana, is
back. If necessary, bend
inward. If you feel your named for the way the
your knees a little, until your
upper back rounding snake raises its head.
hamstrings become more 2 Turn your head and rest 2
with your arms all the This backward bend
flexible. Alternatively, place strengthens the back and your forehead on the floor.
way up, lower your
arms slightly until you
a folded blanket, increases flexibility. Place your hands, palms
can maintain the length towel or yoga block downwards, at shoulder
in the upper back again. under your bottom. level. Relax your thighs.
Hold for 3–5 breaths.
• Stretches & strengthens Forehead on floor
2 spine
• Stimulates brain
3 As you exhale, press into your 3
• Tones respiratory hands and slowly raise your trunk
& digestive systems to the position illustrated. Do not Thighs may feel tense;
• Energizes legs go any further than this today. relax them. Lift from the
Hold for a count of 15, breathing back, not the legs
in position.
Stop if you feel
any discomfort
Toes pressed
against floor
2 Inhale as you
gracefully raise your Do not perform
As you practise, some other members of the If you have a back
family may like to join in. While it’s fun to injury or carpal
arms above your
head. Raise your
with back injury. share yoga sessions with domestic pets or tunnel syndrome,
This pose puts young children, you may find that they are a this pose should not
gaze and gradually pressure on the distraction. Try to set aside your yoga practise
arch your body as a special time just for yourself. be attempted until
backwards. Hold for
abdomen. Practise
with care if you
you are better.
If you suffer with
2–3 breaths. have intestinal
discomfort, or wrist pain, you can
wait until you practice this position
are better. on your forearms.
Legs straight
4 4 Bend your elbows outwards as you fold your
trunk towards your knees. Hold for a count of 10,
breathing in position. You should feel your TODAY’S ROUTINE
1 MOUNTAIN POSE Stand for 8–10 breaths
spine stretching. Do not bend any further
than is comfortable. To come out of the NOW that you have learned 2 COMPLETE BREATH STANDING Repeat 3 times
pose, slowly straighten your spine and these five basic positions,
3 STAFF POSE Repeat 3 times
Spine straight return to the initial position. we would like you to practise
them all in a single, graceful 4 SEATED FORWARD BEND Repeat 3 times
Elbows out flow of movement.
DAY
Aim your forehead
towards your knees until
5 COBRA POSE Repeat 3 times
1
you feel a gentle stretch
in your back 11
 complete Relax upper body,
side bend Steeple

Stress
let chin sink to chest fingers
breath 1 2

standing 1

1 2

management
This gentle stretch is This Side Bend, 1 Stand in Mountain
a great warm-up pose. also known as Pose, hands by
You can also use it Nitambasana, your sides. Jump,
throughout the day at any will help reduce or step, your feet to
time you feel the need to flabbiness at the about 2 feet apart
calm and centre yourself. waist and hips. and inhale as you
1 Stand in the 2 Begin a long, gracefully raise your
Mountain Pose. deep breath as arms. Clasp your
Exhale slowly you slowly raise hands above your
through the nose, your chin and head, keeping index
• Lengthens
contracting your arms, palms fingers straight in a
spine
abdomen and facing upwards. “steeple” position.
• Targets “love Hug your head
• Increases energy relaxing your Lifting your arms
handles” tightly with your
& focus shoulders and opens your lungs
neck. Let your allowing the air • Tones arms biceps to lock your
• Strengthens spine torso into position.
chin sink towards to flow in.
In the next 30 days you will discover one • Tones arms & upper body your chest.
Keep elbows
• Improves balance straight
of the main reasons yoga is so popular: put & posture
Jump or step feet
simply, it makes you feel good! Many of the about 2 feet apart

poses have a deeply calming effect on the

body. The Child’s Pose (see page 65), the Reach for the sky on Focus on coordinating your 2 Exhale and bend
tips of toes breathing and movement, slowly to the right. If you
inhaling as you rise to your
Seated Forward Bend (see page 10) or the toe tips and exhaling as
feel yourself leaning
3 4 slightly forwards or Only bend as far as
you lower your arms and
Cat-Cow Pose (see page 58), along with heels return to the floor.
backwards, it means is comfortable
you are taking the
2
many of the inverted postures, are especially stretch too far. Hold
for the count of
good in this sense. The breathing techniques 5, then exhale to

DAY
centre. Repeat on
you learn will enable you to use your full the other side.

2
lung capacity, while combining breathing
3 At the same 4 Exhale as
with movement will teach you to listen to time, rise up on you gracefully
Distribute weight
your toes until lower your arms evenly through
your body and become more sensitive to its your arms are and sink down both feet
fully extended onto your heels.
modifications
moods. The deeply relaxing Corpse Pose with and, if you feel Repeat twice.
steady, bring Try performing this asana with your back against
which we complete most sessions will help your hands a wall to ensure that your body keeps it’s correct
together. Hold alignment. Your heels, buttocks and shoulders
you to relax and focus your mind, promoting your breath and should remain in contact with the wall. DAY
count slowly to 5.
a feeling of harmony and well-being that Lower arms
gracefully and sink
Adaptions to this pose include: resting your arms
down by your sides, and placing your hands behind
2
down onto heels your head, elbows out to the sides.
carries over into the rest of your life. 13
 chest opener 1 Stand in
Mountain Pose
2 Gently bend
forwards, raising your seated
1 1 Sit on the floor,
in Staff Pose, feet
2
Raise chin
2 Inhale as you
gracefully raise your
with feet slightly
apart. Raise your
Raise chin and
gently arch
arms behind your back.
Don’t worry how far
forward bend together, legs
extended in front of
and lean
back gently
arms above your
head. Raise your
backwards
arms to shoulder you are bending, just you and hands on gaze to gradually
3 This intense forward
height in front of
you, then bring
feel the stretch, and
listen to your body to
5 Today we will build on
the floor beside your
hips.
arch your body back,
and hold for 2–3
bend stretches the them round behind avoid over-stretching. yesterday’s work, gently breaths.
The aim is to bring your head
spine and hamstrings. your back and Hold for a count of 15 intensifying the stretch
towards your knees. Don’t worry
Today we will learn a clasp your hands. as you breathe, and if you can’t bend as far as shown a little.
less extreme version of Arch backwards then exhale as you in the illustration
the classic pose. to open the chest. return to an upright
Hold for a count position.
of 10, breathing in Keep toes up
position. • Strengthens spine
• Improves digestion 3 3 Exhale as you 4
Lower head gently 4 Bend your elbows out as you
slowly lower your towards knees fold your trunk towards your
• Can help with
arms and lean knees. Hold for a count of 15
infertility, high blood
• Tones & firms arms forwards to grasp your If you can, bend a little further
1 2 pressure & insomnia
knees. forward today than yesterday,
• Tones & firms bust Keep legs • Relieves menstrual but don’t strain. Slowly
• Relieves tension in straight discomfort & Spine straight straighten up and return to
neck & shoulders menopause symptoms Keep legs initial pose.
straight
• Realigns spine Elbows out

standing 1 Stand in Mountain

Pose, with your feet
2 Inhale as you
gracefully raise
3 Exhale as you
fold forwards from half twist 1 Sit on the floor
in Staff Pose, feet
1 2 Inhale to lengthen
the spine and press
2

If you have had a hip

forward bend just slightly apart. your arms parallel
above your head,
the hips. Bending
your knees slightly,
together extended
in front of you and
your sitting bones into
the floor. Exhale and
replacement, do not
cross the foot of the
palms facing grasp your elbows, hands on the floor bend your right knee,
bent knee over the
inwards. and bring your beside your hips. drawing it towards your
4 The Standing Forward nose as close to 6 This gentle Half Twist, or chest. Place your right
straight leg.
Bend, or Uttanasana, your knees as Ardha Matsyendrasana, foot on the floor just Practise with care or
stretches the spine massages your internal skip if you have back
is comfortable. outside your left
and hamstrings. Today organs and helps realign injuries.
Bend from the hips, like a hinge, Hold for a count knee.
we will practise a less the spine.
keeping the back straight. Do not of 15, breathing in
extreme version of
bend further than is comfortable position.
the classic pose. • Massages digestive
1 2
3 organs, aiding
elimination
3 Place your right 3 4
4 Gently twist your head
This pose is not • Stimulates lymph flow hand on the floor and neck to the right as
recommended for Relax neck • Strengthens immune behind you and bring far as possible without
• Strengthens back people with high your left hand over to Look over right
system straining. Hold for the
shoulder
muscles blood pressure or To come out of the clasp your left knee. count of 10. Return to
• Calms nervous system
• Stretches hamstrings glaucoma. pose, place your the initial position then
If you have lower hands on your repeat on the other side.
• Tones digestive hips, and exhale
DAY organs back concerns, DAY
as you slowly raise
practise with care
2 • Can relieve headaches or wait until you
your upper body to
standing position.
Keep toes up 2
are better. Keep feet
14 parallel 15
 raised leg
pose
7 The Raised Leg Pose,
or Uttanpadasana,
strengthens your
abdominal muscles as well
as your lower back.
• Tightens abs
• Improves digestion
• Strengthens back &
hip & thigh muscles
• Energizes
reproductive organs
cobra pose
Today we will build on this
back stretch, gradually
8 increasing the intensity.
• Stretches &
strengthens spine
• Stimulates brain
• Tones respiratory
& digestive systems
• Energizes legs
DAY
2 once at the end of the routine.
16
1 Lie on your back with
your legs and arms
straight. Your feet should
be together and your
hands on the floor next to
your body, palms facing
downwards.
1 2
3 Slowly raise both legs
from the floor without
bending your knees until
they are at right angles
with your body. Hold the
pose for the count of 5.
3 stronger.
1 Lie flat on the floor, head turned
to the side, arms extended along
your sides.
1 2
3 Press down on your hands
and slowly raise your trunk to
the position illustrated. If you feel
completely comfortable, continue
the stretch.
3 4
Relax thighs
2 Slowly raise your right
leg until it is at a right
angle to your body. Push
into the floor with your
hands. Hold for a count
of 5, then lower the leg to
the floor. Repeat with the
left leg.
modifications
If your lower back lifts or
hurts when moving both
legs, then feel free to bend
the knees slightly to support
the lower back, or continue
lifting and lowering one
leg at a time until you are
4 4 Gently lower
2 Turn your head and rest your
forehead on the floor. Place your
hands, palms facing downwards,
at shoulder level. Relax your thighs.
4 Keep lifting your trunk as
far as is comfortable. Gently
tilt your head backwards
until your chin is parallel with
the floor. Hold for a count
of 15, breathing in position.
Gradually lower your trunk
to the floor.
Stop if you feel
any discomfort
corpse pose 1 Sit on the floor, feet
together extended in front
2 Gradually recline
into a supine position.
of you and hands on the
floor beside your hips.
9 Shavasana, or Corpse
Pose, is the classic way
to end a yoga practise 1 2
session. The aim is to
completely release tension
in the mind and body
and reach a state of deep
Push hands relaxation.
against floor • Relaxes mind & body
3 Lie on your back with
after physical exercise
your arms relaxed at your
• Promotes deep
sides, palms up. Let your
relaxation
feet drop open. Close your
Keep legs straight 3
• Reduces fatigue eyes. Starting at the soles
of your feet, mentally
scan up the body,
releasing tension in
every joint and muscle
along the way. Focus on
your legs to the your breathing as you
floor without move the awareness
bending the up your body. This modifications
knees. helps to keep your mind
If liked, cover your eyes with (or simply raise your knees
from wandering, and
a cloth. slightly with feet apart).
encourages you to remain
present. Invite peace and If you have discomfort in your If you feel chilly, cover your
silence into your mind, lower back, place a pillow body with a light blanket.
body and soul. Rest for or bolster under your knees
5–10 minutes.
Forehead on floor
Do not tilt your
head backwards
TODAY’S ROUTINE 1 COMPLETE BREATH STANDING Repeat 3 times
any further
2 SIDE BEND Repeat 5 times
than shown WE have added six new
3 CHEST OPENER Repeat 3 times
as you could positions to our repertoire
today. Practise them all,
damage your 4 STANDING FORWARD BEND Repeat 3 times
except the last one, in a single
neck. 5 SEATED FORWARD BEND Repeat 3 times
graceful flow of movement.
Practise the Corpse Pose just
6 HALF TWIST Repeat 3 times DAY
7
8
RAISED LEG POSE
COBRA POSE
Repeat 3 times
Repeat 3 times
2
9 CORPSE POSE 5–10 minutes
17
 side bend Steeple 1 Stand in
triangle

Poise
fingers Mountain Pose,
hands by your
sides. Jump, or
pose
step, your feet
1 This hip stretch is a great
to about 2 feet
apart and inhale
2 The Triangle Pose,
warm up exercise. Try or Trikosana, is
as you gracefully
to increase your bend to a powerful asana
raise your arms.
the side a little more than that tones the
Clasp your hands
yesterday. whole body and 1 2
above your head,
hugging your builds strength
head with your and stamina. We
biceps. Keep your begin today with a
1 index fingers gentle version.
straight in a
• Elongates
“steeple” position.
& strengthens
spine
• Tones legs
There is a lot to learn in this first week of • Stimulates liver, The wider your legs are,
the more intense the
spleen & kidneys
stretch will be
our 30-day course and this is why we break • Lengthens spine
• Builds strength
• Targets “love handles” & determination
each session into two parts. During the first • Tones arms 1 Stand in Mountain Pose, 2 Step your feet to about 2–3
palms pressed together in feet apart. Inhale as you raise your
part we ask you to learn new asanas and to front of your chest. arms to shoulder level, palms facing
Jump, or step,
focus on perfecting recently learned poses. feet apart Turn head to
downwards.
the right
In the second part of each session we have
set a routine, or sequence of the poses to
Don’t overstretch.
be repeated in a single flowing movement. Work to your own
limits
As you move through the asanas in each
routine, remember to turn your thoughts

DAY inwards, setting the cares of daily life aside.

Keep arms
straight

3
Quieten your mind, focus on your body and 2

your breathing, and perform each of the Keep leg

2 Exhale and straight
poses with gentle rhythm and purposeful bend slowly to the 3 4 Rest your hand on
right, ensuring Turn right foot shin, ankle or floor, but
grace. As the days go by, you will notice that you don’t lean and leg out don’t lean on, or put
pressure on knee
forwards or
you begin to carry this attitude into other backwards. Hold
for a count of 3 Turn your right 4 Place your left hand on your hip.
areas of your life, gradually acquiring more 10, breathing in foot and leg out to the Exhale as you slide your right arm
DAY
position, then side to 90 degrees. down your right leg as far as it will
grace and poise in your movements Distribute weight exhale to centre. Turn your left foot go without straining. Keep your 3
evenly through Repeat on the slightly towards your chest open. Hold for 3–5 breaths.
and posture. both feet other side. right heel. Repeat on the other side. 19
 standing 1 Stand in Mountain
Pose, with your feet warrior II Skip this pose if you
neck 1 Sit on the floor, legs
drawn up in the Half
2 Roll your head to the
right, taking your right
forward bend just slightly apart. have knee injuries stretch Lotus or Lotus position,
or simply crossed. Keep
ear down towards your
right shoulder.
1
or concerns.
the spine straight and
3 We return to this 4 Warrior II, or 5 This pose helps to relieve
drop your head gently
forwards so that
1
intensive stretch again. Virabhadrasana stiffness in the neck and your chin is resting
1 Stand in Mountain
Without straining, try to II, is a gentle lunge shoulders. on your chest.
Pose, palms pressed
bring your nose a little 1 that opens the
together in front of your
closer to your knees chest, shoulders
chest.
than yesterday. and hips and tones • Releases tension in 1 2
the legs. 2 Step your feet widely neck & shoulders
apart. Place your hands • Relieves headaches
• Strengthens back • Strengthens hips on your hips.
muscles • Promotes relaxation 3 Roll your chin to 4 Drop your chin to
• Tones legs
• Stretches hamstrings your chest again and your chest and then lift
• Opens & strengthens take your left ear to your your head, to release
• Tones digestive chest & shoulders left shoulder. Repeat tension from your neck.
organs 2
Don’t roll your head
• Tones abdomen 3–5 times. Repeat 3–5 times.
• Can relieve headaches in a full circle as this
will put unnecessary
strain on your spine
and nervous system. 3 4

2 Inhale as you raise 3

your arms parallel
above your head,
palms facing inwards. 2

bound angle 1 Sit with your legs 2 Bring your hands to the
3 Exhale as you fold pose extended in front of you, front and clasp your feet.
forward from the hips. hands resting on the floor Lengthen
Grasp your elbows, 3 Turn your left foot behind. Gently bend your Keep shoulders spine
relaxed
and bring your nose as
close to your knees as
out 90 degrees. The
heel of your left foot
6 This stretch, known knees and press the soles of
your feet together.
in Sanskrit as Baddha
is comfortable. You may should line up with the Konasana, opens the hips
bend your knees slightly if arch of your right foot. and lengthens the muscles
the stretch is too intense. in the inner thighs.
Hold for a count of 20, Right foot faces Left foot
breathing in position. forwards turned out • Benefits urinary
1 2
& reproductive organs
4 Look along left arm
In the full pose the • Relieves menstrual
knees are straight. In 4 Extend your arms discomfort
3 3 Exhale and gently ease 4 Release the pose by
the meantime you can out parallel to the floor
Keep arms level at • Stretches thighs your knees down towards raising your knees up to
bend them a little and bend your left
shoulder height the floor. Your hips will open your chest and sliding
knee. Ideally your thigh • Relieves mild
Bend from the while you lengthen your your hands up to the
is parallel to the floor, depression
hips, like a hinge, spine. knees.
To come out of the pose, keeping the back and your left knee is
place your hands on your straight stacked over the left
hips, and exhale as you ankle. Turn to look Do not practise this Ease knees
DAY slowly raise your upper along your left arm. asana if you have
towards floor DAY
3 body to standing position. Push down gently
from the centre
Hold for the count of
10, breathing in
groin, hip or knee
concerns.
3 4 3
of the body position. Repeat on
20 21
the other side.
 half twist
7 Practise this gentle Half
Twist again today, holding
the final position a little
longer if possible.
• Massages digestive
organs, aiding
elimination
• Stimulates lymph flow
• Strengthens immune
system
• Calms nervous system
bow pose
8 The Bow Pose, or
Dhanurasana, is a
powerful backbend.
Today we will begin with
a less intense adaptation
of the full pose.
• Strengthens spine
DAY
• Tones whole body
3 • Opens lungs
• Improves circulation
22
1 Sit on the floor,
feet together, legs
2 Inhale to lengthen the spine
and press your sitting bones half bridge 1 Lie on your back, knees
bent and feet flat on the Skip this asana if
extended in front
of you. Place your
into the floor. Exhale and bend
your right knee, drawing it
pose floor. Place your arms
along your sides, palms
1 you have any neck
injuries or concerns.
hands on the floor towards your chest. Place facing downwards.
Do not use neck
beside your hips. your right foot on the floor just
outside your left knee.
9 The Half Bridge Pose, or pillows or support in
Setu Bandhasana, is a this pose.
relatively easy backbend.
Today we will learn a Shoulders flat Feet aligned
on floor with hips
gentle version of the
2
classic pose.
1
Keep knees apart
2 Gently lift your hips
3 Place your right Look over right 4 Gently twist your head and and lower back off the
hand on the floor shoulder neck to the right, looking over floor, as you exhale. Place 2
behind you and bring your shoulder if possible. Hold • Opens chest your hands just above
your left hand over to for a count of 15. Return to the your hips for support, if
• Relieves menstrual
clasp your left knee. original position and repeat on you wish.
pain
the other side.
• Stimulates thyroid
gland
• Energises, tones
Keep toes up & strengthens glutes
& legs
4
3
corpse pose 1 Lie on your back of your feet, scan up to and body. Use your
1 Lie on your stomach 1
with your arms at
your sides, palms up.
the crown of your head,
releasing tension in
breath as your focus
to clear your mind and
on the floor, head turned Let your feet drop your joints and muscles keep yourself present.
to one side. open. Close your eyes. along the way. Invite Rest for 5–10 minutes.
10 After you have been
Starting from the soles peace into your mind
through all the poses
in today’s session and
repeated them as set
out below, set aside
5–10 minutes to enjoy
the complete relaxation
of the Corpse Pose.
2 Turn your head to the front,
inhale and gently lift your chest,
• Relaxes mind & body
head, arms and legs off the 2 after physical exertion TODAY’S ROUTINE 1 SIDE BEND Repeat 3 times
floor. Hold for the count of 5,
2 TRIANGLE POSE Repeat 3 times
breathing in position, and then • Promotes deep AFTER you have learned
relaxation the poses for today, perform 3 STANDING FORWARD BEND Repeat 3 times
This pose should allow the legs and upper body
4 WARRIOR II Repeat 3 times
not be practised if to sink back down to the floor. them all in a flowing dance-
• Reduces fatigue 5 NECK STRETCH Repeat 3 times
you have high blood like sequence. Practise the
Corpse Pose just once at the 6 BOUND ANGLE POSE Repeat 5 times
pressure, heart
end of your routine. 7 HALF TWIST Repeat 3 times DAY
concerns or lower
back pain or injury.
8
9
BOW POSE
HALF BRIDGE POSE
Repeat 3 times
Repeat 3 times
3
10 CORPSE POSE 5–10 minutes
23
 complete 1 2
chest Try to move a little deeper

Sleep
into the stretch both as
breath Relax upper body,
opener you arch backwards and
bend forwards toward
standing let chin sink to chest your knees.

1 We begin again today 2 Raise chin, gently

with this simple stretch arch backwards
that unites breathing and
movement.
• Tones & firms arms
1 Stand in 2 Begin a long, • Tones & firms bust
Mountain Pose. deep breath as
Exhale slowly you slowly raise • Relieves tension in neck
1 & shoulders
through the nose, your chin and
contracting your arms, palms • Realigns spine
abdomen and facing upwards.
1 Stand in Mountain
relaxing your Lifting your arms
Pose with feet slightly
shoulders and opens your lungs
apart. Raise your
• Increases energy neck. Let your chin allowing the air
arms to shoulder
& focus sink towards your to flow in.
height in front of you,
• Strengthens spine
chest.
then bring them round
As you progress through this 30-day course • Tones arms & upper body behind your back and
clasp your hands.
you will notice another of yoga’s most • Improves balance
& posture
Arch backwards to
open the chest. Hold
important benefits: improved quality of sleep. for a count of 10,
breathing in position.
Sleep experts recommend that adults get
seven to nine hours a night, but many of us
3 4

lie awake or sleep badly because our daily

2 Gently bend forwards,
lives leave us feeling stressed and anxious raising your arms behind
your back. Don’t worry
and unable to relax sufficiently to sleep well. how far you are bending,
just feel the stretch, and
Research shows that yoga is an effective

DAY
listen to your body to
avoid over-stretching.
treatment for insomnia because it addresses 2 Hold for a count of 20

4
3 At the same 4 Exhale as as you breathe, and then
both the physical and psychological concerns time, rise up on you gracefully exhale as you return to an
your toes until lower your arms upright position.
that are the bane of restful sleep. As the your arms are and sink down
days go by, you will notice that you have less fully extended onto your heels.
above your head. Repeat 5 times.
trouble falling asleep, sleep for longer without Bring your hands
Keep legs
together if you
straight
interruption, and wake up feeling more feel able. Hold for
a count of five. The aim is to bring your
refreshed. A restful night’s sleep leaves you Lower arms head towards the knees. DAY
Don’t worry if you can’t
feeling calm yet alert, more able to deal with
gracefully and
sink down onto bend as far as shown in
the illustration. You will
4
Reach for the sky heels
become more flexible as
problems and open to the joys of daily life. on tips of toes
the days pass
25
 GODDESS pose
1
3 The Goddess Pose, or
Utkata Konasana, is a
wide-legged squat that
will strengthen your
hips and thighs.
• Opens hips & groin
• Strengthens thighs
• Increases overall body
strength
2 Exhale and
lower yourself into
2
a squat position.
Bend your arms to
90 degrees, palms
facing forwards.
If you have had knee
or hip surgery this
pose should only be
attempted if your
medical advisor
approves. Skip if
in doubt.
3 Grasp your elbows,
3 Keep your
knees pulled back,
to prevent injury.
Your hips will open
as you lengthen
your spine. If you
need to rest your
arms, bring your
palms together in
DAY prayer position.
4 Hold position for
20–30 seconds. If possible, deepen the
squat until your thighs are
26
standing
1 Stand in
Mountain Pose.
forward bend
Bring your legs
4 We return to this
wide apart, and intensive stretch.
turn your toes Without straining, try to
out as far as is bring your nose a little
comfortable. Inhale closer to your knees than
yesterday.
and raise your
arms to shoulder • Strengthens back
height, palms muscles
facing down.
• Stretches hamstrings
• Tones digestive
organs
• Can relieve
headaches
2 Inhale as you raise
your arms parallel
above your head,
palms facing inwards.
3 Exhale as you fold
forwards from the hips.
and bring your nose
as close to your knees
as is comfortable. You
may bend your knees
slightly if the stretch is
too intense. Hold for a
count of 20, breathing
in position.
To come out of the
pose, place your hands
on hips, and slowly
raise your upper body
to standing position as
parallel to the floor you exhale.
1 Stand in Mountain
Pose, with your feet
just slightly apart.
5 Remember to move slowly
1 as you remove built-up
Keep feet
parallel
2
6 We return to this
3 Bend from the hips, like
a hinge, keeping the
back straight
In the full pose the knees are
straight. In the meantime
you can bend them a little
neck stretch
and gently in this pose,
tension from the neck
and shoulders.
• Releases tension in
neck & shoulders
• Relieves headaches
• Promotes relaxation
seated
forward bend
1 2
Seated Forward
Bend with the aim of
deepening the stretch
a little further. Gently
bend your head as far
as comfortable towards
your knees.
• Strengthens spine 3 3 Exhale as you
• Improves digestion
• Can help with
infertility, high blood
pressure & insomnia
• Relieves menstrual
discomfort &
menopause symptoms
1 Sit on the floor, legs
drawn up in the lotus
2 Roll your head to the
right, taking your right
or half lotus position,
or simply crossed.
ear down towards your
right shoulder.
Keep the spine straight
and drop your head
forwards so that
1
your chin is resting
on your chest.
1 2
3 Roll your chin to your 4 Drop your chin to
chest again and take your chest and then lift
your left ear to your left your head, to release
shoulder. Repeat 3–5 tension from your neck.
times. Repeat 3–5 times.
3 4
1 Sit on the floor, 2 Inhale as you gracefully raise
feet together, legs
extended out in front Raise chin and
your arms above your head. Raise
your gaze to gradually arch your
of you and hands on lean back gently body back, and hold for
2–3 breaths.
the floor beside
your hips.
Keep toes up
Lower head 4 4 Bend your elbows out as you
slowly lower your arms fold your trunk towards your
towards knees
and lean forwards to knees. If you can, deepen the bend
grasp your knees. a little, bringing your head as close
to your knees as possible. Hold for
a count of 15. Slowly straighten up
and return to the initial pose.
Keep legs
straight DAY
4
Elbows out 27
 raised leg pose
7 This gentle pose works
wonders on your abs
while strengthening
your lower back. 1 1
• Tightens stomach
muscles
• Improves digestion
• Strengthens back &
hip & thigh muscles
3 4
• Energizes
reproductive organs
bow pose
8 This less intense adaption
of the Bow will prepare
your back for the full
pose which we will
learn on Day 9.
• Strengthens spine
DAY
• Tones whole body
4 • Opens lungs
• Improves circulation
28
1 Lie on your back with
legs and arms straight.
2 Slowly raise your right
leg until it is at a right
Your feet should be angle to your body. Push
together and palms facing into the floor with your
downwards on the floor hands. Hold for a count of
next to your body. 5, and then lower the leg
to the floor. Repeat with
the left leg.
3 Slowly raise both legs 4 Gently lower your
from the floor without legs to the floor without
bending your knees until bending the knees.
they are at right angles
with your body. Hold the
pose for the count of 5.
1 Lie on your stomach
on the floor, head turned
to one side.
2 Turn your head to the front,
inhale and gently lift your chest,
head, arms and legs off the
floor. Hold for the count of 5,
breathing in position, and then
allow the legs and upper body
to sink back down to the floor.
cobra pose
9 Today we will build on this
back stretch, gradually
increasing the intensity.
Keep legs straight • Stretches &
strengthens spine
• Stimulates brain
• Tones respiratory
& digestive systems
• Energizes legs
1 corpse pose
10 After you have been
through all the poses
in today’s session and
repeated them as set
out below, set aside
5–10 minutes to enjoy
the complete relaxation
of the Corpse Pose.
2
• Relaxes mind & body
after physical exertion
• Promotes deep
relaxation
• Reduces fatigue
1 1 Lie flat on your stomach,
head turned to the side, arms
extended along your sides.
2 2 Turn your head and rest your
forehead on the floor. Place your
hands, palms down, at shoulder
level. Relax your thighs.
Thighs may feel tense;
relax them. Lift from the 3 As you exhale, press into
back, not the legs
Toes pressed your hands and slowly raise
against floor 3 your trunk.
4 Keep lifting your trunk as
far as is comfortable. Gently tilt
Be mindful of your shoulders tensing 4 Chin parallel your head backwards until your
to floor chin is parallel to the floor. Hold
as you lift into this position. Make a
for a count of 15, breathing in
conscious effort to relax them once
position. Gradually lower your
lifted to prevent undue tension.
trunk to the floor.
Do not bend your
head back further
than shown in the
illustration
1 Lie on your back
with your arms at
of your feet, scan up to
the crown of your head,
and body. Use your
breath as your focus
your sides, palms up. releasing tension in to clear your mind and
Let your feet drop your joints and muscles keep yourself present.
open. Close your eyes. along the way. Invite Rest for 5–10 minutes.
Starting from the soles peace into your mind
TODAY’S ROUTINE 1 COMPLETE BREATH STANDING Repeat 3 times
2 CHEST OPENER Repeat 3 times
AFTER you have learned 3 GODDESS POSE Repeat 5 times
the poses for today, perform 4 STANDING FORWARD BEND Repeat 3 times
them all in a dance-like 5 NECK STRETCH Repeat 3 times
sequence. Pause between
6 SEATED FORWARD BEND Repeat 3 times
poses if you need to rest.
7 RAISED LEG POSE Repeat 3 times DAY
Practise the Corpse Pose just
once at the end of the routine.
8
9
BOW POSE
COBRA POSE
Repeat 5 times
Repeat 3 times
4
10 CORPSE POSE 5–10 minutes
29
 mountain pose 1 Stand tall with your feet 1 Relax shoulders

Mindful
parallel, big toes together. Firm and draw back to modification
and lengthen your thigh muscles open chest
and allow your arms to relax by Press your hands
your sides, palms facing inwards. together in front of
Push into all four corners of your your chest in the
1

focus
As we have seen, the Anjali Mudra, or
feet, distributing your weight
Mountain Pose is the Prayer Pose. Press
evenly. Draw your shoulder blades
starting point of all the
gently back. the heels of your
standing poses. Let’s take
Your head is lifted, your spine hands and all ten
time again today to focus
long, tail bone tucked under, chin finger pads together
on getting it right.
parallel to the floor. while you draw your
Focus on your breathing as hands down towards
you begin to inhale and exhale your waist. Take 5–8
through your nose. Your stomach deep breaths in this
expands with each inhalation, position.
and draws back in with each
exhalation. Close your eyes if you
are comfortable to, and take 5–8
deep breaths in this position.

• Improves balance
Unlike the kind of workout you get at the • Tones legs
• Strengthens spine
gym, where the focus is on the physical & abdominal muscles
body and goals are often achieved through
gruelling tests of endurance, the exercises
you perform in this book are designed to be
practised in a calm and mindful way. As you warrior I 1 Stand in Mountain
Pose, arms by your
3 Inhale and bend
your left knee so that it
sides. is directly over your left Tilt head to If you have shoulder
begin each session, empty your mind of your ankle. Raise your arms look up at
injury or pain, high
overhead, bringing hands
blood pressure or
daily thoughts and preoccupations and focus
2 Warrior I, or
your palms together.
Keep the heel of your
heart concerns, keep
your arms parallel to
Virabhadrasana, is a 2 Exhale, and take a
instead on the asanas as you work through

DAY
right foot on the
standing forward lunge. big step forwards with the ground.
ground. Tip your head
It will firm and strengthen
them. Try to feel each stretch in all its detail, your legs and open your
your left foot. Rotate
your right foot about
backwards and look at Skip this pose if you
your hands overhead. have knee pain or

5
chest and heart.
focusing on your muscles as they lengthen 45 degrees outwards.
Hold for five breaths. injury until better.
Place your hands on
Exhale as you return to
and extend to perform the poses. Train your your hips.
Mountain Pose. Repeat
on the other side.
mind to recognise the release of tension 1 2 3

and experience the energy that emerges as

you exercise. Remind yourself before each • Strengthens the legs,
especially thighs
practise that in yoga mind and body work • Strengthens spine DAY
together to achieve a lean, toned and flexible • Stabilises hips, knees
& ankles Align left knee
5
Keep back foot and ankle
body and a calm yet focused mind. • Increases lung capacity flat on floor 31
 triangle pose Today we move a step further
in the practise of this intense
• Elongates & strengthens spine
• Tones legs
• Stimulates liver, spleen & kidneys
• Builds strength & determination
bound angle 1 Sit with your legs
extended in front of you,
Keep shoulders
relaxed
stretch. pose 1 hands resting on floor 2

behind. Gently bend your Lengthen

3 1
1 Stand in Mountain
Pose, palms pressed
together in front of
your chest.
2 reproductive organs
knees and press the soles of spine
4 Press your knees down
your feet together.
slightly further today than
2 Step your feet 3 Turn your right foot before, without straining.
2 Bring your hands to the
to about 2–3 feet and leg out to the side
front and clasp your feet.
apart. Raise your to 90 degrees. Turn
arms to shoulder your left foot slightly
level as you inhale, towards right heel.
palms facing down.
3 Exhale, and gently ease
your knees down towards the
3
floor. Hold the most extreme 4
• Benefits urinary and position for a count of 20,
breathing in position.
3
• Relieves menstrual
discomfort
4 Release the pose by
• Stretches thigh raising your knees up to
muscles your chest and sliding
• Relieves mild your hands up to the
depression knees.
Press knees towards floor

1 Sit on the floor, feet 2 Inhale to lengthen the spine

half twist together extended in 1
and press your sitting bones 2

front of you and hands into the floor. Exhale and bend
If you have a heart on the floor beside your right knee, drawing it
The wider your legs are, Turn right foot
your hips. towards your chest. Place
condition or high the more intense the and leg out
your right foot on the floor
blood pressure do
not go beyond
stretch will be
5 This gentle twist not just outside your left knee.
only realigns the spine
Step 4. Repeat
but will also firm your
on both sides. waistline.

4 5
3 Place your right 4 Gently twist your
hand on the floor 3 4 head and neck as far as
• Massages digestive behind you and bring possible without straining
Look over right
organs, aiding your left hand over to to the right. Hold for 5
shoulder
elimination clasp your left knee. full breaths. Return to the
4 Place your left 5 Extend your left initial position then repeat
hand on your hip. arm close to your ear, • Stimulates lymph flow
on the other side.
Exhale as you slide keeping your elbow • Strengthens immune
DAY your right arm down straight. Look straight system Keep toes up DAY
your right leg as far Rest hand on shin, ahead. Hold for a
5 as it will go without ankle or the floor,
but don’t lean on, or put
count of 10, breathing
• Calms nervous system
5
straining. Keep your in position. Repeat on
pressure on knee
32 chest open. the other side. 33
 raised leg pose 1 Lie on your back with
legs and arms straight.
2 Slowly raise your right
leg until it is at a right half bridge
1 1 Lie on your back, knees
bent and feet flat on the
Your feet should be
together and palms facing
angle to your body. Push
into the floor with your
pose floor. Place your arms
along your sides, palms
downwards on the floor hands. Hold for a count of facing down.
6 This pose will strengthen
next to the body. 5, and then lower the leg
to the floor. Repeat with
8 The Half Bridge Pose
and firm your abs, as well the left leg. stretches the spine, but
as your lower back, hips also reduces feelings of
and thighs. 1 2 stress and fatigue. 2

2 Exhale as you gently

lift your hips and lower
back off the floor. Place
your hands just above
Arms your hips and lift your
support body.
3 Slowly raise both legs 4 Increase the intensity strong arch
from the floor without of this stretch by holding • Opens chest
• Strengthens spine
bending your knees until your legs about 2 feet off • Relieves menstrual
• Stimulates brain they are at right angles the ground for the count Legs straight pain
• Tones respiratory with your body. Hold for of 5, then gently lower 3 3 Link your arms under
• Stimulates thyroid
& digestive systems the count of 5. your legs to the floor. your body and hold for a
gland
• Energizes legs count of 5, breathing in
• Energises, tones Keep lower position. To exit the pose,
3 4 & strengthens glutes legs vertical
return your hands to your
& legs to floor
sides and lower your spine
to the floor, one vertebra
at a time.

cobra pose 1 1 Lie flat on your stomach,

head turned to the side, arms corpse Pose 1 Lie on your back with
your arms at your sides,
of your head, releasing
tension in your joints
your mind and keep
yourself present. Rest
extended along your sides. palms up. Let your feet and muscles along the for 5–10 minutes.
drop open. Close your way. Invite peace into
eyes. Starting from your mind and body.
7 Today we return to 2
2 Turn your head and rest your
forehead on the floor. Place
9 After you have been
the soles of your feet,
scan up to the crown
Use your breath as your
focus to clear
this back stretch, your hands palms downwards through all the poses
gradually increasing at shoulder level. Relax your in today’s session and
the intensity. thighs. repeated them as set
out below, set aside
3
Thighs may feel tense; 5–10 minutes to enjoy
relax them. Lift from the 3 As you exhale, press into
the complete relaxation
back, not the legs your hands and slowly raise
of the Corpse Pose.
• Stretches & 4 your trunk.
strengthens spine
Do not tilt head any • Relaxes mind & body
• Stimulates brain further than shown TODAY’S ROUTINE 1 MOUNTAIN POSE Hold for 2-3 minutes
after physical exertion
• Tones respiratory REPEAT the poses in a 2 WARRIOR I Repeat 3 times
4 Keep lifting your trunk as • Promotes deep 3 TRIANGLE POSE Repeat 3 times
& digestive systems flowing dance-like sequence.
far as is comfortable. Gently relaxation
Practise the Corpse Pose just 4 BOUND ANGLE POSE Repeat 5 times
• Energizes legs tilt your head backwards until
• Reduces fatigue once at the end of the routine. 5 HALF TWIST Repeat 3 times
your chin is parallel with the
DAY floor. Hold for a count of 15,
6 RAISED LEG POSE Repeat 3 times DAY
5 Toes pressed
breathing in position. Gradually
7
8
COBRA POSE
HALF BRIDGE
Repeat 3 times
Repeat 3 times
5
lower your trunk to the floor,
against floor 9 CORPSE POSE 5–10 minutes
34 one vertebra at a time. 35
 complete Relax upper body,
side bend Steeple or

A yoga diet
let chin sink to chest namaste hands
breath 1 2

standing 1

1 We begin again today with 2 As flexibility 1 Stand in Mountain

this energising breath. increases, change Pose, hands by
Focus on coordinating your the position of your sides. Jump,
breathing and movement, your hands to or step, your feet to
inhaling as you rise onto namaste, with about 2 feet apart
your toe tips and exhaling palms pressed and inhale as you
as you lower your arms together. gracefully raise your
and heels to the floor. 1 Stand in 2 Begin a long,
Mountain Pose. deep breath as arms. Clasp your
Exhale slowly you slowly raise hands above your
through the nose, your chin and head, keeping index
• Lengthens spine
contracting your arms, palms fingers straight in a
• Targets “love “steeple” position, or
• Increases energy abdomen and facing upwards.
handles” pressing the palms
& focus relaxing your Lifting your arms
shoulders and opens your lungs • Tones arms together in the
• Strengthens spine “namaste” position.
neck. Let your chin allowing the air
• Tones arms & upper body sink towards your to flow in. This will increase
chest. the stretch a little.
• Improves balance
& posture Jump or step
Along with the air we breath, water, sunshine feet about two
feet apart
and sleep, food is an important creator of
prana, or “life force.” The food we choose
to eat not only influences our physical and Reach for the sky on Focus on coordinating your 2 Exhale and bend Keep arms
tips of toes breathing and movement, slowly to the right. straight
inhaling as you rise to your
mental health, but also reflects our level of toe tips and exhaling as
If you feel yourself
3 4 leaning slightly forwards
you lower your arms and
development and affects the way we interact heels return to the floor.
or backwards, it means
you are taking the stretch
2
with the world. The classic yogic diet is pure too far. Hold for the count
of 5, then return to
(ethical) and vegan, avoiding any foods that centre. Repeat on the

DAY
other side.
involve killing or harming animals. Adhering

6
to this diet facilitates the development of Only bend as far as
3 At the same 4 Exhale as is comfortable
sattva (or “purity,” in Sanskrit), and not only time, rise up on you gracefully
your toes until lower your arms
nourishes our bodies but also our minds and your arms are and sink down
fully extended onto your heels.
souls. Sattvic foods are grown naturally, in and, if you feel Repeat twice.
steady, bring
harmony with nature, and promote a sense of your hands
together. Hold
awareness, love, peace and connection with your breath and DAY
count slowly to 5.
all other sentient beings. We will discuss the Lower arms
gracefully and sink
Distribute weight
evenly through both
6
down onto heels feet
sattvic diet in greater detail on Day Nine. 37
 chest opener
Raise chin,
gently arch
backwards
3 Move a little deeper into
the stretch today, both
as you arch backwards
and bend forwards
towards your knees.
• Tones & firms arms
• Tones & firms bust
• Relieves tension in
neck & shoulders
• Realigns spine
standing
forward bend
4 We return to this intensive
stretch. Without straining,
try to bring your nose a
little closer to your knees
than previously.
1 2
• Strengthens back
muscles
DAY • Stretches hamstrings
6 • Tones digestive
organs
38 • Can relieve headaches
1 Stand in
Mountain Pose
2 Gently bend
forwards, raising
with feet slightly your arms behind
apart. Raise your your back. Don’t
arms to shoulder worry about how
height in front of
you, then bring
far you are bending,
just feel the stretch,
5 Warrior II is a gentle lunge
them round behind and listen to your
1 your back and body to avoid over-
clasp your hands. stretching. Hold for
Arch backwards a count of 20 as
to open the chest. you breathe, and
Hold for a count of then exhale as you
2 • Tones legs
10, breathing return to an upright
in position. position.
The aim is to bring your
Keep legs
head towards the knees. straight
Don’t worry if you can’t
bend as far as shown in the
illustration. You will soon be
more flexible
1 Stand in Mountain
Pose, with your feet
2 Inhale as you raise
your arms parallel
3 Exhale as you
fold forwards from
just slightly apart. above your head, the hips. Grasp your
palms facing inwards. elbows, and bring
your nose as close
to your knees as is
comfortable. You
may bend your knees
Bend from the hips, like
slightly if the stretch
a hinge, keeping the
is too intense. Hold
back straight
for a count of 20,
breathing in position.
In the full pose the
legs are straight. In
the meantime you can
bend them a little
3
To come out of the
pose, place your
hands on hips, and
slowly raise your
upper body to
standing position
as you exhale.
warrior II 1 Stand in Mountain
Pose, palms pressed neck stretch
together in front of
1
your chest.
6 This pose relieves
1
that opens the chest, stiffness in the neck
shoulders and hips and and shoulders.
tones the legs.
• Releases tension in
• Strengthens hips neck & shoulders
1 Sit on the floor, legs
2 • Relieves headaches drawn up. Keep the spine
• Opens & strengthens • Promotes relaxation straight and drop your
chest & shoulders head gently forwards so
that your chin is resting
• Tones abs
on your chest.
2 Step your feet
widely apart. Place
your hands on your 2 Roll your head to the
hips. right, taking your right
ear down towards your
right shoulder. 2
3 Turn your left foot
out 90 degrees. The
heel of your left foot
should line up with 3 Roll your chin to your
the arch of your right chest again and take
foot. your left ear to your left
shoulder. Repeat 3–5
Left foot times.
3
turned out
Right foot
faces forwards
4
Look along left arm
4 Extend your arms Keep arms level
out parallel to the floor
and bend your left knee.
Ideally your thigh is 4 Drop your chin to
parallel to the floor, and your chest and then lift
your left knee is stacked your head, to release
over the left ankle. Hold tension from your neck.
for the count of 10, Repeat 3–5 times. 4 DAY
breathing in
position. Repeat
Push down gently from
the centre of the body. 6
on the other
39
side.
 seated 1 Sit on the floor,
feet together, legs
2 Inhale as you
raise your arms above
3 Exhale as you lower your arms
and grasp your knees. Bend your knees-to-chest
1 1 Lie on your back with your
legs extended. Draw your left
forward extended out in
front of you and
your head. Raise your
gaze, arch your body
elbows out as you fold towards
your knees. Hold for a count of 15.
pose knee up towards your chest.
Clasp your hands around the
bend hands on the floor back, and hold for Return to initial pose. knee. Gently squeeze your leg
7 Today we
beside your hips. 2–3 breaths.
9 The Sanskrit name for
towards you. Repeat with the
other leg.
will take this pose, Apanasana,
this intense 1 2 3 explains its purpose:
forward bend a
apana means
step further. 2
2 Return to the first position
“downward-flowing
life force” and refers on your back. Now draw both
knees up towards your chest.
to the body’s ability to
Clasp your hands around the
eliminate impurities
knees. Gently squeeze your legs
through the lungs and towards you.
• Strengthens spine 4 Inhale as you arch 5 Lower your forehead excretory systems.
backwards, as in step 2. as close as possible
• Improves digestion
Exhale as you lower your towards your knees.
• Can help with Hold for a count of 10. • Provides relief from
4 arms and lean forwards to 5
3 3 Let your legs drop down
infertility, high blood grasp your toes. If you can’t indigestion, bloating, gently to the floor. Leave your
pressure & insomnia reach your toes, grasp your acid reflux, flatulence knees bent about 45 cm
• Relieves menstrual ankles or shins. & constipation (18 inches) apart. Relax into
discomfort & the floor and take 2–3
Aim your forehead towards • Improves symptoms
menopause symptoms complete breaths.
your knees. Feel your back of IBS
stretch but do not strain it

plank pose The plank pose,

or Phalakasana,
• Strengthens arms,
shoulders, back & legs corpse pose 1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
Use your breath as
your focus to clear your
resembles a push-up palms up. Let your feet tension in your joints mind and keep yourself
• Tones abs & glutes
at its full extent. It drop open. Close your and muscles along the present. Rest for 5–10
strengthens core eyes. Starting from way. Invite peace into minutes.

8
muscles, as well
as arms, back and 10 After you have been
the soles of your feet, your mind and body.

Lengthen spine buttocks. through all the poses

Keep glutes tense to
in today’s session and
prevent pelvic sagging
repeated them as set
out below, set aside
2 3 5–10 minutes to enjoy
1
the complete relaxation
of the Corpse Pose.

Shoulders, hands TODAY’S ROUTINE 1 COMPLETE STANDING BREATH Repeat 3 times

• Relaxes mind
& knees aligned 2 SIDE BEND Repeat 3 times
& body after REPEAT today’s poses in a
physical exertion flowing dance-like sequence. 3 STANDING FORWARD BEND Repeat 3 times
1 Kneel on the floor. 2 Move onto all fours, 3 Inhale and extend
Practise the Corpse Pose just 4 CHEST OPENER Repeat 3 times
Place your hands on your and tuck your hips, as your legs, rise onto your If you have weakened • Promotes deep
once at the end of the routine. 5 WARRIOR II Repeat 3 times
thighs and lengthen your though bringing your toes, locking your knees or painful wrists, use relaxation 6 NECK STRETCH Repeat 3 times
DAY spine. pelvis up towards your and elbows and keeping the forearms instead of DAY
• Reduces fatigue 7 SEATED FORWARD BEND Repeat twice
ribs. Keep your shoulders your body as straight the palms as your front
6 and knees aligned with as possible. Hold for the grounding point.
8
9
PLANK POSE
KNEES-TO-CHEST POSE
Repeat 3 times
Repeat 3 times
6
your hips. count of 15, breathing in
10 CORPSE POSE 5–10 minutes
40 position. 41
 mountain pose 1 Stand with your
side bend Arms straight

Catch-Up
1 The Mountain Pose is
performed at the start of
a practise session because
it focuses your attention
inward. It also highlights
the importance of a strong,
balanced posture.
Our catch-up session includes all the asanas • Improves balance
& posture
learned in the last seven days. Today you will • Tones legs
• Strengthens spine
practise them all again, repeating each one & abdominal muscles
two or three times. Over the last week, you
have learned an impressive 21 fundamental
asanas, many of which involve the use of
muscles that you may not have exercised in complete
feet parallel, as
close together as
Draw shoulder
is comfortable.
blades back, Breathe slowly and
opening chest deeply through
the nose. Firm
2 This hip stretch
will help reduce
and lengthen your
flabbiness at the
thigh muscles.
waist and hips. 1 Stand in Mountain
Draw your shoulder
Pose. Step your feet
blades together
about 2 feet apart
slightly. Hold your
and inhale as you
chin parallel to the
raise your arms.
ground. Breathe
Clasp your hands
slowly and deeply
above your head, in
five times. • Lengthens spine either the “steeple”
• Targets “love or “namaste”
handles” positions. Exhale
Distribute weight
evenly through and bend slowly to
• Tones arms
both feet the right. Hold for
the count of 5, then
return to centre.
Repeat on the other
side. Repeat on both
sides twice.
1 Stand in Mountain
Pose. Exhale and let
your chin sink to your chest opener 1 Stand in Mountain Pose,
feet slightly apart. Interlock

years, or that manipulate the body in ways

breath
standing
that are totally new for you. Take time today
3 This energising warm-up
pose combines movement
to consider the progress you have made. No
chest. Inhale as you
raise your arms. Rise
Raise chin and gently
arch backwards
your fingers behind your
back. Arch backwards
up on your toes until and hold for a count of
your arms are fully
4 10, breathing in position.
extended above your This intense Gently bend forwards,
head. forward bend raising your arms behind

DAY
1
with breathing. stretches the your back. Hold for a count
two bodies are alike and you may find that 1 2
spine and of 20 as you breathe.
hamstrings. Exhale as you return to an

7
some poses are still quite difficult. You may Hold your breath and upright position. Repeat
count slowly to 5. three times.
also have discovered that some days you are
2 Exhale as you • Tones &
more supple than others so that an exercise gracefully lower your firms arms
arms and sink down • Tones & firms 2
that went well yesterday is harder again onto your heels. bust
Repeat 5 times.
today. This is perfectly normal. The important • Increases energy • Relieves
& focus tension in neck
thing is that you have made progress and that • Strengthens spine Lower arms
& shoulders
DAY
our gentle day-by-day approach is bringing • Tones arms & upper body
Rise up onto
gracefully and
sink down onto
• Realigns spine
Legs
7
• Improves balance toe tips heels straight
results that you can feel and appreciate. & posture 43
 warrior II 1
1 Stand in Mountain
Pose, palms pressed GODDESS pose 1 Stand in Mountain Pose.
Step your legs wide apart. triangle We return to • Elongates & strengthens spine
this intense
• Tones legs
warrior I • Strengthens the legs,
especially thighs
together in front of
your chest.
Inhale and raise arms to
shoulder level, palms down.
pose stretch.
• Stimulates liver, spleen
• Strengthens spine

Exhale and move into a squat & kidneys • Stabilises hips, knees
& ankles
5 Warrior II is a 2 Step your feet 6 The Goddess Pose is
pose. Bend arms at the elbows
so that your palms face
8 • Builds strength
& determination
9 This standing forward • Increases lung capacity
gentle lunge that widely apart. Place a wide-legged squat lunge will strengthen your
forwards, or hold in the prayer
strengthen your your hands on that will strengthen 1 legs and open your chest
position. Hold for 20–30
whole body. your hips. your thighs. and heart.
seconds. Repeat twice.
1 Stand in Mountain Pose.
1 Exhale and take a big step
2 1 Stand in Mountain Pose, forwards with your right foot.
• Strengthens hips • Opens hips & groin palms pressed together in Rotate your left foot 45 degrees
front of your chest. outwards. Place hands on hips.
• Tones legs • Strengthens thighs
• Opens & • Increases overall body 2
strengthens chest strength
& shoulders
• Tones abs

If possible, deepen the

squat until your legs are
parallel to the floor
2
2 Inhale and bend your right knee
3 so that it is directly over your right
3 Turn your left foot 2 Step your feet to about 2–3 ankle. Raise your arms overhead,
out 90 degrees. The feet apart. Raise your arms to bringing your palms together. Keep
heel of your left foot shoulder level as you inhale, the heel of your left foot on the
should line up with
the arch of your
standing 1 1 Stand in Mountain Pose.
Inhale as you raise your
palms facing down. floor. Tip your head backwards and
look at your hands overhead. Hold
right foot. forward arms parallel above your
head, palms facing inwards.
The wider your
legs are, the more for five breaths.

bend intense the stretch

will be Exhale as you return to
Mountain Pose. Repeat
7 We return to 2 Exhale as you fold
forward from the hips.
3 Turn your right foot and
leg out to the side to 90 on the other side.
this intensive
degrees. Turn your left foot Repeat twice more
stretch. Without Grasp your elbows,
slightly towards right heel. on both sides.
straining, bring and bring your nose as
Right foot your nose as close to your knees as is
faces forwards close to your comfortable. Hold for a
4 knees as possible. count of 20, breathing in 4 Place your left hand on
3 4 5
Look along left arm position. Repeat twice. your hip. Exhale as you slide
• Strengthens your right arm down your
back muscles right leg as far as it will go
4 Extend your arms out without straining. Keep your
Keep arms level • Stretches 2
parallel to the floor and chest open.
hamstrings
bend your left knee. Ideally
your thigh is parallel to the • Tones digestive
floor, and your left knee is organs 5 Extend your left arm close
stacked over the left ankle. • Can relieve to your ear, keeping your
DAY Look along your left arm. headaches elbow straight. Look straight Rest hand on DAY
7 Hold for the count of 10,
breathing in position.
Push down gently from
the centre of the body Bend from the hips, like
ahead. Hold for a count of 15,
breathing in position. Repeat
Turn right foot
shin, ankle or the
floor, but don’t lean
7
a hinge, keeping the and leg out on, or put pressure on
Repeat on both on both sides twice.
44 back straight your knee 45
sides twice.
 staff pose 1 Sit on the floor, legs
extended. Place your hands bound 1 1 Sit with your legs
extended, hands seated 1
1 Sit on the floor,
feet together, legs 2
2 Inhale as you
raise your arms
3 Exhale as you lower your arms
and grasp your knees. Bend your
1
on the floor next to the hips,
fingers forwards. Inhale, draw
angle pose resting on floor
behind. Gently press
forward extended in front
of you and hands
above your head.
Raise your gaze,
elbows out as you fold towards your
knees. Hold for a count of 15. Return
your shoulder blades together the soles of your bend on the floor arch your body to initial pose.

Spine straight
10 The Staff Pose
and look straight ahead. Keep
toes pointing upwards. Hold
11 This stretch
feet together. Clasp
your feet with your
13 Try to bend a
beside your hips. back, and hold for
2–3 breaths. 3
is the basis of for five breaths. opens the hips hands. little further
many seated and lengthens forwards Aim forehead
poses. Keep toes up the muscles each time you towards knees.
in the inner practise this Feel back stretch
thighs. stretch. but do not strain it.
Hands flat • Benefits
on floor urinary and
Arms parallel reproductive
above head 2 Exhale, and ease
organs
2 your knees down • Strengthens spine
• Strengthens spine • Relieves 2
towards the floor. 4 Inhale as you arch 5 Lower your forehead as
2 Inhale and lift menstrual • Improves digestion
• Stretches thighs, Hold for a count backwards, as in step 2. Exhale close as possible towards
lower back & your arms over- discomfort of 20, breathing in • Can help with as you lower your arms and lean your knees. Hold for a count
4 5
abdominal muscles head, palms inward. position. Repeat infertility, high blood forwards to grasp your toes. If of 10. Repeat both positions
• Stretches thigh
Hold for 3–5 three times. pressure & insomnia you can’t reach your toes, grasp twice more.
• Tones digestive muscles
breaths. your ankles or shins.
organs & can relieve • Relieves mild • Relieves menstrual
heartburn depression discomfort &
Press knees menopause
towards floor
symptoms

1 Sit on the floor, 2 Inhale to lengthen the spine

neck Don’t roll your head in a half twist feet together 1
and press your sitting bones 2

stretch full circle as this will put

unnecessary strain on your
extended in front
of you and hands
into the floor. Exhale and bend
your right knee, drawing it
spine and nervous system. on the floor beside towards your chest. Place your
your hips. right foot on the floor
12 This pose relieves 14 This gentle twist not just outside your left knee.
tension and only realigns the spine
stiffness in the neck but will also firm your
and shoulders. 1 2 3 waistline.

3 Place your right 4 Gently twist your head and

hand on the floor 3 4
neck as far as possible without
• Massages digestive behind you and bring straining to the right. Hold for 5
• Releases tension organs, aiding your left hand over to full breaths. Return to the initial
in neck & elimination clasp your left knee. position then repeat twice more
shoulders • Stimulates lymph flow on each side.
• Relieves 1 Sit on the floor, legs 2 Roll your head to the 3 Drop your chin to • Strengthens immune
headaches drawn up. Keep the right, taking right ear down your chest and then lift
DAY system DAY
spine straight and drop towards right shoulder. Roll your head, to release
7 • Promotes
relaxation your head forwards so your chin to chest again and tension from your neck.
• Calms nervous system
7
that your chin is resting take your left ear to your left Repeat 3–5 times.
46 on your chest. shoulder. Repeat 3–5 times. 47
 plank pose 1 Kneel on
the floor. Place
2 Move onto all
fours and keep your half bridge The Half Bridge
Pose stretches
• Opens chest
• Relieves
cobra pose Today we will
build on this back
• Stretches &
strengthens spine
your hands on
your thighs and 1
hips tucked under, as
though bringing your
Shoulders, hands
2
pose the spine, but also
reduces feelings of
menstrual pain
stretch, gradually
increasing the
• Stimulates brain
& knees aligned • Stimulates • Tones respiratory
lengthen your pelvis up towards stress and fatigue. intensity.
thyroid gland & digestive systems
15 The Plank Pose
spine. your rib cage.
18 • Energises, tones
19 • Energizes legs
strengthens Lengthen & strengthens
core muscles, spine glutes & legs
as well as
arms, back and
buttocks. 1 Lie on your back, knees
bent and feet flat on the 1
floor. Place your arms along 1 Lie flat on your stomach, head to the
3
your sides, facing down, and side, arms by your sides. Turn your head
push your hips up towards and rest your forehead on the floor. Place
3 Inhale and extend Keep glutes tense to the ceiling. your hands palms down at shoulder level.
• Strengthens arms,
your legs, rise onto prevent pelvic sagging
shoulders, back & legs
your toes, locking your 1 2 As you exhale, press into your
• Tones abs & glutes knees and elbows and hands and slowly raise your trunk.
keeping your body as
straight as possible. Gaze down Toes pressed 2
Hold for the count against floor
of 20, breathing in
position. Repeat twice. 2 Link your arms under
your body and hold for a count of
5, breathing in position. To exit the 3 Keep lifting your trunk as far
pose, return your hands to your as is comfortable. Gently tilt your Chin parallel
Do not bend your
sides and lower your spine to the head backwards until your chin is head back further with floor
floor, one vertebra at a time. parallel with the floor. Hold for a than shown in the
Repeat twice. count of 15, continuing to breathe. illustration
Gradually lower your trunk to the 3
1 Lie on your back with 1 Lie on your back with your
raised leg legs and arms straight. knees-to- legs extended. Draw your left
2 floor. Repeat twice.

pose Raise your right leg until it

is at a right angle to your
chest pose knee up towards your chest.
Clasp your hands around the
This pose helps relieve
This pose is great body. Hold for a count of knee. Gently squeeze your leg
for firming abs, hips 5, then lower the leg to digestive problems. towards you. Repeat with the
16 and thighs. the floor. Repeat with the 17 other leg.
1 left leg. • Provides relief from
indigestion, bloating
corpse pose 1 Lie on your back with scan up to the crown Use your breath as
your arms at your sides, of your head, releasing your focus to clear your
acid reflux, flatulence Set aside 5–10 minutes palms up. Let your feet tension in your joints mind and keep yourself

2 Slowly raise both legs

& constipation 1 20 at the end of the session
to enjoy the complete
drop open. Close your and muscles along the present. Rest for 5–10
• Tightens abs eyes. Starting from way. Invite peace into minutes.
from the floor without • Improves IBS symptoms relaxation of the
• Improves digestion the soles of your feet, your mind and body.
bending your knees until corpse pose.
• Strengthens back & they are at right angles
hip & thigh muscles with your body. Hold the
• Energizes pose for the count of 5,
reproductive then lower legs to the
organs floor. Repeat three times. • Relaxes mind & body
2 after physical exertion
Keep legs straight 2 Now draw both knees
DAY up towards your chest and • Promotes deep DAY
2
7 clasp your knees. Squeeze
your legs towards you.
relaxation
• Reduces fatigue
7
48 Repeat steps 1 and 2 twice. 49
 complete

Breathing
breath Relax upper body,
standing let chin sink to chest

1 Learning to breath 1 2 3 4
correctly, in step with the
asanas as you practise
them, will greatly enhance
the benefits you draw
from the poses.

1 Stand in 2 Begin a long, 3 At the same 4 Exhale as

Mountain Pose. deep breath as time, rise up on you gracefully
Exhale slowly you slowly raise your toes until lower your arms
through the nose, your chin and your arms are and sink down
contracting your arms, palms fully extended onto your heels.
• Increases energy abdomen and facing upwards. above your head. Repeat 5 times.
& focus relaxing your Lifting your arms Bring your hands
• Strengthens spine shoulders and opens your lungs together if you feel
neck. Let your allowing the air able. Hold for a
After yesterday’s strenuous “catch-up” • Tones arms & upper body
chin sink towards to flow in. count of five.
• Improves balance your chest.
session, today will be less demanding & posture
Lower arms
gracefully and sink
down onto heels
physically, but no less important as we focus Reach for the sky on
tips of toes
on breathing techniques. Breathing correctly
is very important, not just during your yoga
practise but in every moment of your life. standing 1 Stand in
Mountain Pose,
2 Inhale as you
raise your arms
Lifting the arms slowly
as you inhale allows
3 Exhale as you fold
forward from the hips.

A slow breath that draws the air deep into

forward bend with your feet
just slightly
parallel above
your head, palms
the air to flow deep
into your lungs
Grasp your elbows,
and bring your nose
apart. facing inwards. as close to your knees
your lungs delivers more oxygen to the as is comfortable. You
2 Today we will combine may bend your knees
slow, deep breathing with
blood, fuelling your muscles and enhancing slightly if the stretch is

DAY
the movements in this
too intense. Hold for a
forward bend. By breathing
concentration. It improves all-round deeply and correctly
count of 20, breathing
in position.

8
through the asana, you
cardiovascular function, lessening stress on will be able to take the
To come out of the
stretch further.
the heart. It also calms the mind, relieving pose, place your hands
on hips, and slowly
stress and anxiety in an entirely natural raise your upper body
Breathe slowly and to standing position
way. Yogis refer to the practise of improving deeply as you hold the as you exhale. Repeat
full position twice more.
their breathing as Pranayama. In Sanskrit
• Strengthens back
Prana means “life force,” while ayama means muscles
DAY
1 2
8
3
• Stretches hamstrings
“control,” which underlines how central correct • Tones digestive organs
breathing is to the yogic way of life. • Can relieve headaches 51
 half lotus Skip this pose,
1 Sit in Staff Pose,
lengthening your spine
modifications belly
pose or consult your
from the tailbone
through to the top of Initially you may find that
BREATHING 1
medical advisor 1
the Half Lotus is not easy.
your head.
before attempting In that case, move from the
3 The Half Lotus, or Ardha
Padmasana, is a classic it, if you have Staff Pose to a simple cross- 5 Also known as Deep
seated pose that opens acute knee injury legged position with hands Abdominal Breathing
the hips and stretches the or if you have on knees, and fingers in the or Diaphragmatic
knees and ankles. had a knee or hip chin mudra. Breathing, this exercise
replacement. If your knees are higher than will help strengthen your
• Builds flexibility in hips, diaphragm leading to
your hips, or if you feel any
knees & ankles more efficient breathing
discomfort in your knees or
throughout the day. 1 Lie on the floor face up in the inhale slowly and deeply through
• Strengthens spine & abs hips, sit on a folded blanket.
Corpse Pose. Place your hands your nose. Inhale calmly until
• Improves posture Lengthen your spine, relax palms downwards over your you cannot take in more air
• Brings more oxygen into
your shoulders and focus on belly just below the ribcage and comfortably.
• Increases energy the blood
your breathing. 2
• Massages abdominal
organs, improving
2 Bend the right knee, 3 Bend your left knee, pull
2 3 digestion & lymphatic
clasp the foot with both the leg in and tuck the heel drainage
hands, and place your foot under your right leg with the
on top of your still out- heel up against your groin. • Calms nervous system,
stretched left leg as far up Place your hands on your reducing heart rate
your thigh as possible (your knees, with fingers in the
goal is to place it in the hip chin mudra. 2 You should be able to feel your your stomach muscles as you
crease). belly expand with the breath. Now exhale to push the air out of the
In the chin mudra, or “seal gently breathe out through your stomach. Repeat slowly and
of consciousness,” the thumb partly closed mouth, tightening calmly for 2–3 minutes.
and index finger are lightly
touching at the tips

alternate- corpse pose • Relaxes mind & body after

physical exertion
nostril • Promotes deep relaxation

breathing • Reduces fatigue

4 Alternate-Nostril
Breathing, or Nadi
Shodhana, clears
the nasal passages,
increasing the flow of
prana, or “life force”
through the body.
• Relieves stress
• Enhances mental function
• Soothes nervous system
DAY • Promotes calmness
8 & sleep
• Boosts energy
52
1 Sit in the Half Lotus
Pose, or in a simpler
2 Exhale through your left
nostril as you use your thumb
6 Corpse Pose, or
to close your right nostril. Shavasana, is the ideal
cross-legged position
Inhale slowly and deeply moment to focus on your
if the Half Lotus is not
breathing.
comfortable for you yet. through the left nostril. Now
1 2
Place your hands on your use your ring and little finger
knees in the shuni mudra, to close your left nostril and
or “seal of patience”. slowly exhale through your
right nostril. Inhale through
the right nostril, then close
it with your thumb. Exhale 1 Lie on your back with your way. Invite peace into your mind
through the left nostril. This arms at your sides, palms up. Let and body. Use your breath as your
is one complete breathing your feet drop open. Close your focus to clear your mind and keep
In the shuni mudra, or
“seal of patience,” the cycle. Repeat 7 times. eyes. Starting from the soles of yourself present. Rest for 5–10
thumb and second finger your feet, scan up to the crown minutes.
are lightly touching at of your head, releasing tension in
the tips your joints and muscles along the DAY
8
53
 complete Relax upper body,
side bend Steeple or

Eating well
let chin sink to chest namaste hands
breath 1 2

standing 1 1 Stand in Mountain

Pose, hands by
1 We begin our practise 2 This is a great
your sides. Jump,
again today with this warm-up pose
or step, your feet to
energising breath. that will do
about 2 feet apart
wonders for and inhale as you
your waistline. gracefully raise your
arms. Clasp your
hands above your
1 Stand in 2 Begin a long, head, keeping index
Mountain Pose. deep breath as fingers straight in a
The yoga diet is not about weight loss, Exhale slowly you slowly raise “steeple” position, or
through the nose, your chin and • Lengthens spine pressing the palms
although if you are too heavy you will lose contracting your arms, palms
• Targets “love together in the
abdomen and facing upwards. “namaste” position.
handles”
weight if you follow its precepts. It is a vegan relaxing your Lifting your arms The latter will
shoulders and opens your lungs • Tones arms
increase the stretch
diet based on fresh, in-season and preferably neck. Let your chin allowing the air a little.
sink towards your to flow in.
locally-grown foods that are prepared with chest.

care and attention to colour, texture and Jump or step feet

about 2 feet apart
flavour. A yoga meal is not gobbled down in
front of the TV, but consumed, preferably in
the company of friends or family around a Reach for the sky on Focus on coordinating your
tips of toes breathing and movement, 2 Exhale and bend Keep arms
inhaling as you rise to your straight
communal table, in a relaxed atmosphere. toe tips and exhaling as
slowly to the left. If you
3 4 feel yourself leaning
you lower your arms and
A typical day might start with hot water heels return to the floor. slightly forwards or
backwards, it means you
and lemon juice, a green or ginger tea, or are taking the stretch too
far. Hold for the count
another herbal or yerba mate tea. Breakfast of 5, then return to

DAY
2
centre. Repeat on the
could be a porridge made with oats, quinoa, other side.

9
Only bend as far as
rice or millet and topped with fresh berries. is comfortable
3 At the same 4 Exhale as
Ideally, lunch will be the main meal of the day, time, rise up on you gracefully
your toes until lower your arms
and should feature vegan proteins, such as your arms are and sink down
fully extended onto your heels.
sprouted grains, beans (chickpeas, cannellini, and, if you feel Repeat.
steady, bring
etc) or tofu, accompanied by raw or cooked • Increases energy your hands
& focus together. Hold
vegetables. Cooking fats should be plant- • Strengthens spine your breath and DAY
count slowly to 5.
based, such as olive oil. We will continue our • Tones arms & upper body Lower arms
gracefully and sink
Distribute weight 9
• Improves balance evenly through
down onto heels
discussion on Day Ten. & posture both feet 55

triangle pose We return again to the
Triangle Pose, an asana
that delivers a great
workout to your
core muscles.
3 1
1 Stand in Mountain
Pose, palms pressed
together in front of
your chest
2 • Benefits urinary and
Keep shoulders
• Elongates & strengthens spine
• Tones legs
• Stimulates liver, spleen & kidneys
• Builds strength & determination
bound angle 1 Sit with your legs
extended in front of you,
relaxed
• Opens the heart
pose 1 hands resting on floor 2
Lengthen
behind. Gently bend your
spine
knees and press the soles of
4 Press your knees down
your feet together.
slightly further today than
2 Step your feet to 3 Turn your right before, without straining.
2 Bring your hands to the
about 2–3 feet apart. foot and leg out to the
front and clasp your feet.
Raise your arms to side to 90 degrees.
shoulder level as Turn your left foot
you inhale, palms slightly towards the
facing down. right heel.
3 Exhale, and gently ease
your knees down towards the
3
floor. Hold the most extreme 4
position for a count of 20,
breathing in position.
3
reproductive organs
• Relieves menstrual
discomfort 4 Release the pose by
raising your knees up to
• Stretches thigh your chest and sliding
muscles your hands up to the
• Relieves mild knees.
depression
Press knees towards floor

If you have a heart

condition or high 1 Sit on the floor, feet 2 Inhale to lengthen the spine
blood pressure do half twist together extended in 1
and press your sitting bones 2

not go beyond front of you and hands into the floor. Exhale and bend
Step 4. Repeat on the floor beside your right knee, drawing it
The wider your legs are, Turn right foot
on both sides. your hips. towards your chest. Place your
the more intense the and leg out
right foot on the floor
stretch will be
5 You can maximise the just outside your left knee.
benefits of the Half
5 Extend your left arm close Twist by holding the
to your ear, keeping your pose for longer; 30 to
elbow straight. Look straight 60 seconds in the full
ahead. Hold for a count of 15, pose delivers great
breathing in position. Repeat benefits.
on the other side. 3 Place your right 4 Gently twist your
hand on the floor 3 4
head and neck as far
4 Place your If you feel you can • Massages digestive behind you and bring as possible without
no longer keep your organs, aiding your left hand over to Look over right
left hand on shoulder straining to the right.
your hip. Exhale chest open, then elimination clasp your left knee. Hold for 5 full breaths.
as you slide your you may be going • Stimulates lymph flow Return to the initial
right arm down your too low too soon. position then repeat
5 • Strengthens immune
4 right leg as far as Release the stretch on the other side.
DAY it will go without Rest hand on shin, slightly until you
system
Keep toes up DAY
9 straining. Keep your
chest open.
ankle or the floor, but
don’t lean on, or put
are able to keep the
chest open.
• Calms nervous system
9
pressure on your knee
56 57
 raised leg pose
6 This gentle pose also helps
resolve stomach disorders
such as acidity, indigestion
and constipation.
• Tightens stomach
muscles
• Improves digestion
• Strengthens back &
hip & thigh muscles
• Energizes
reproductive organs
cat-cow pose
7 The Cat-Cow Pose, or
Viralasana, is a simple
pose which is great
for relieving tension
through the spine. Match
your breath with your
movement to maximise
the benefits it offers.
• Relieves tension
in back, neck &
shoulders
• Reduces symptoms
DAY of PMS
9 • Improves digestion
• Improves flexibility
58 of spine
1 Lie on your back with
legs and arms straight.
Your feet should be
together and palms facing
downwards on the floor
next to the body.
1 2
3 Slowly raise both legs
from the floor without
bending your knees until
they are at right angles
with your body. Hold the
pose for the count of 5.
3 4
1 Start on your hands and knees, eyes
looking down at the floor. Align your wrists
with your shoulders and your knees with
your hips. Flatten your back by lifting your
stomach up towards your spine. Ensure
your toes are untucked.
1 2
3 Exhale as you lower
your head and tailbone,
raising your abdomen
and arching your spine
upwards. Let your head
drop gently between your
shoulders without forcing
your chin towards your
chest. Repeat three times.
2 Slowly raise your right
leg until it is at a right bow pose
1 1 Lie on your stomach on
the floor, head turned to
angle to your body. Push one side.
into the floor with your
hands. Hold for a count of
5, and then lower the leg
to the floor. Repeat with
8 Today we will
practise the full 2 Turn your head to the
the left leg.
Bow Pose. 2 front. Inhale and reach
behind you to clasp the tops
• Strengthens spine of your feet with your hands
as you raise your chest off
• Tones whole body the floor.
• Opens lungs
• Improves circulation
4 Gently lower your 3 As you exhale, push your modification
feet into the palms of your
legs to the floor without This pose should
hands. As you push, your body
bending the knees. not be practised if If you can’t grasp
will naturally lift, but focus on
you have high blood both feet at the
pushing your feet as opposed
Keep legs straight pressure, heart same time, start
to lifting to prevent injury. 3
concerns or lower with one foot and lift
Hold for 3–5 breaths. Exit by
back pain or injury. one leg at a time.
lowering yourself to the ground
and releasing your feet from
your grasp.
2 Inhale as you slowly lift
your head and tail bone, corpse pose 1 Lie on your back
with your arms at
of your feet, scan up to
the crown of your head,
and body. Use your
breath as your focus
moving the chest forwards your sides, palms up. releasing tension in to clear your mind and
and taking the shoulders back, Let your feet drop your joints and muscles keep yourself present.
so that your back is concave. open. Close your eyes. along the way. Invite Rest for 5–10 minutes.
9 After you have been
Starting from the soles peace into your mind
through all the poses
in today’s session and
repeated them as set
out below, set aside
5–10 minutes to enjoy
the complete relaxation
of the corpse pose.
• Relaxes mind & body
Relax TODAY’S ROUTINE 1 COMPLETE STANDING BREATH Repeat 5 times
after physical exertion
neck AFTER you have practised all 2 SIDE BEND Repeat 5 times
• Promotes deep
the poses for today, perform 3 TRIANGLE POSE Repeat 3 times
relaxation
them all again in a dance-like 4 BOUND ANGLE POSE Repeat 5 times
• Reduces fatigue sequence. Pause between 5 HALF TWIST Repeat 3 times
3
Keep feet parallel poses if you need to rest. 6 CAT-COW POSE Repeat 3 times DAY
Practise the Corpse Pose just
once at the end of the routine.
7
8
BOW POSE
CORPSE POSE
Repeat 3 times
5-10 minutes
9
59
 chest opener 1 Stand in Mountain Pose with
goddess pose

Eating well 2
feet slightly apart. Raise your arms
Raise chin, 1
to shoulder height, and interlock
gently arch
backwards your fingers behind your back as
you inhale. Arch backwards to open
1 Today we will take
the chest. Hold for a count of 10,
breathing in position. 2 As you practise this • Opens hips
& groin
this pose a step pose, be aware of the
further, deepening goddess energy in • Strengthens
both the forwards and every part of your life. thighs
backwards stretches. 1
It marries power and
• Increases
strength with warmth
overall body
and sustaining love.
strength
2 1 Stand in Mountain
Pose. Bring your legs
wide apart, and turn
your toes out as far as
Keep legs is comfortable. Inhale
According to the yoga diet you should really 2 Gently bend forwards, straight as you raise your arms
• Tones & firms arms raising your arms behind your to shoulder height,
only eat when you are truly hungry. The back. Feel the stretch, and palms face down.
• Tones & firms bust listen to your body to avoid
delicious healthy meals you consume will • Relieves tension in neck over-stretching. Hold for a
& shoulders count of 15 as you breathe,
keep you feeling satiated and full of energy, • Realigns spine
and then exhale as you return
2
to an upright position.
allowing your body the time it needs to
absorb and assimilate nutrients. This means 3 Raise your arms to your 4 Now bend forwards again, 2 Exhale and lower
back, your back, as you inhale.. on the exhalation, raising yourself into a squat
you probably won’t need to snack between and interlock your fingers your arms behind your back. position. Bend your
behind your back. Arch Gently press your nose as arms to 90 degrees,
meals. If you feel the need to snack in the backwards gently again as far close to your knees as you palms facing forwards.
as is comfortable for you. Hold can. Do not strain. Hold
afternoons, we would remind you that this for a count of 5, breathing for a count of 15, breathing
in position. in position. Exhale as you
may only be habit, or even thirst, rather return to an upright position.
Repeat all four positions
than hunger. During the afternoon and early

DAY
once.

evening we suggest you drink plenty of 3

10
fresh water or herbal tea. At dinner time it is 3

Gently arch
backwards, 3 Keep your knees
important to eat cooked vegetables, including raising chin and pulled back, to prevent
4 injury. Your hips will
looking up
at least one root vegetable, such as beets, open as you lengthen
your spine. If you need
sweet potatoes, yams or carrots. You can Keep legs to rest your arms, bring
straight your palms together
finish your meal with some soothing hot soup in prayer position.
The aim is to bring Hold this position
or broth. It is important that the evening meal your head towards for 30 seconds, DAY
the knees. Don’t worry
is lighter than lunch and consumed at least if you can’t bend as
breathing in
position.
10
far as shown in the
two to three hours before you go to bed. illustration 61
 Warrior I 1 Stand in
Mountain Pose, neck stretch • Releases tension in
neck & shoulders seated 1 1 Sit on the floor,
feet together, legs
2 2 Inhale as you raise
your arms above
3 Exhale as you lower your arms
and grasp your knees. Bend your
arms by your
sides.
• Relieves headaches forward extended out in
front of you and
your head. Raise your
gaze, arch your body
elbows out as you fold towards
your knees. Hold for a count of 15.
• Promotes relaxation bend hands on the floor back, and hold for Return to initial pose.
3 This standing 1
4 This pose can be really 5 Avoid the
beside your hips. 2–3 breaths.
3
forward lunge helpful in dealing with tendency to
will stretch and tension headaches. collapse the
strengthen your chest and round
thighs, calves and 1 Sit on the floor, legs the spine as you
ankles, as well as drawn up in the lotus deepen the fold.
your shoulders, 2 Exhale, and or half lotus position, Keep the spine
arms and neck. take a big step or simply crossed. straight.
forwards with Keep the spine straight
1
your left foot. and drop your head
• Strengthens legs, Rotate your left forwards so that • Strengthens spine 4 Inhale as you arch backwards, 5 Lower your forehead as
especially thighs foot about 45 your chin is resting as in step 2. Exhale as you lower close as possible towards
degrees outwards. • Improves digestion 4
• Strengthens spine on your chest. your arms and lean forwards to your shins. Hold for a count
Place your hands • Can help with grasp your toes. If you can’t reach of 15.
• Stabilises hips, on your hips. infertility, high blood your toes, grasp your ankles 5
knees & ankles pressure & insomnia or shins.
• Increases lung • Relieves menstrual
capacity discomfort &
2
menopause symptoms Aim your forehead towards
2 your shins. Feel your back
2 Roll your head to the stretch but do not strain it
right, taking your right
ear down towards your
right shoulder.

knees-to-chest 1 Lie on your back with your

1

legs extended. Draw your left

pose knee up towards your chest.
Clasp your hands around the
knee. Gently squeeze your leg

3
6 This pose stretches and
towards you. Repeat with the
other leg.
3 Inhale and bend your Tilt head to 3 Roll your chin to your stabilises the pelvis and
left knee so that it is look up at chest again and take lower back and can help
directly over your left hands your left ear to your left reduce lower back pain.
2
ankle. Raise your arms shoulder. Repeat 3–5 2 Return to the first position
overhead, bringing your times. on your back. Now draw both
palms together. Keep knees up towards your chest.
the heel of your right Clasp your hands around the
foot on the ground. Tip 3 knees. Gently squeeze your legs
your head backwards 4 towards you.
and look at your hands
overhead. Hold for five
breaths. Exhale, as you 4 Drop your chin to
• Provides relief from
return to Mountain your chest and then lift 3 3 Let your legs drop down
Pose. Repeat on the your head, to release indigestion, bloating, gently to the floor. Leave your
other side. tension from your neck. acid reflux, flatulence knees bent about 45 cm (18
DAY Repeat 3–5 times. & constipation inches) apart. Relax into the DAY
10 • Improves symptoms
floor and take 2–3 complete
breaths. 10
Keep right foot of IBS
62 flat on floor 63
 half bridge 1 Lie on your back, knees 2 Gently lift your hips
CHILD’S 1 Kneel on the floor,
big toes touching.
2 Exhale as you fold
forward from the
pose bent and feet flat on the and lower back off the POSE Sink back onto your
heels, with knees hip-
1 hips, bringing your
head and chest down Keep knees apart if
floor. Place your arms floor as you exhale.
width apart and spine gently as far as you necessary so that your
along your sides, palms Link your arms under body sinks down between
7 The Half Bridge Pose
facing down. your body and hold for 9 The Child’s Pose, or
straight. Clasp one
wrist with one hand.
can towards the floor.
If possible, touch your
them towards the floor
stretches the spine, but a count of 5, breathing Balasana, is a gentle, forehead on the floor.
also reduces feelings of in position. To exit the restorative asana used to
1
stress and fatigue. pose, return your hands to calm the body after more
your sides and lower your challenging poses. Today 2
spine to the floor, one we will use it to complete
vertebra at a time. our session.

• Relieves fatigue
2
• Relaxes neck
• Opens chest
& shoulders
• Relieves menstrual
• Stimulates digestion 3 Unclasp your
pain
• Stretches lower back hands, resting the
• Stimulates thyroid
backs on the floor.
gland
Draw your tailbone modifications
• Energises, tones gently down towards
& strengthens glutes your heels. Feel the
& legs stretch in your lower
If you feel uncomfortable
back. Hold the pose for with your head on the floor,
2–3 minutes and take place a cushion, bolster or
deep, slow breaths. folded towel on the floor in
1 Lie on your stomach on front of you, and rest your
the floor, head turned to Relax neck Tailbone should be
forehead on that.
one side. and shoulders resting on heels Some people find it more
bow pose comfortable to extend their
arms out in front of them in
1 the position known as the
2 Turn your head to the “Ancient prayer pose.”
3
front. Inhale and reach
8 The Bow Pose is behind you to clasp the tops
a powerful back of your feet with your hands
bend. Remember as you raise your chest off
that you can start the floor.
with one leg at a 2
time if two legs
together makes the
3 As you exhale, push
stretch too intense.
your feet into the palms of
your hands. As you push,
your body will naturally
• Strengthens spine TODAY’S ROUTINE 1 CHEST OPENER Repeat 3 times
lift, but focus on pushing
AFTER you have practised 2 GODDESS POSE Repeat 3 times
• Tones whole body your feet as opposed to
the poses for today, perform 3 WARRIOR I Repeat 3 times
lifting to prevent injury.
• Opens lungs them all again in a flowing 4 NECK STRETCH Repeat 5 times
Hold for 3–5 breaths. Exit
3 dance-like sequence. Pause 5 SEATED FORWARD BEND Repeat 3 times
• Improves by lowering yourself to the
DAY circulation ground and releasing your between each pose if you 6 KNEES-TO-CHEST POSE Repeat 3 times DAY
10 feet from your grasp. need to rest. 7
8
HALF BRIDGE POSE
BOW POSE
Repeat 3 times
Repeat 3 times
10
9 CHILD’S POSE 2–3 minutes
64 65
 Steeple fingers

side bend 1 Stand in Mountain

Standing bow Keep arm

Hectic
Pose, hands by your straight
sides. Jump, or step,
your feet to about 2
pose 1 1 Stand in 2 2 Inhale
Mountain Pose, and raise
feet apart and inhale hands by your you left arm
1 as you gracefully
2 sides. Raise your straight up,

lifestyles
This side bend is a great
raise your arms.
warm up exercise. Try
Clasp your hands
to increase your bend
above your head,
to the side a little more
hugging your head
than yesterday.
with your biceps.
Keep your index
fingers straight in a
‘steeple’ position.
1
The Standing Bow,
right foot up palm facing
or Dandayamana
behind you and forwards.
Dhanurasana, requires
catch the top in
focus, strength and
the palm of your
balance. Kick your foot
right hand.
back gently today, and
focus on keeping
your balance.
• Improves circulation
to heart & lungs

• Increases elasticity Foot in

of spine hand

• Activates digestive
system
Most of us are experienced multi-taskers. • Lengthens spine
• Improves balance
• Targets “love handles” & focus
We work full-time while raising a young • Tones arms
family, or we study while holding down a job.
modification
We entertain a circle of friends and travel the Jump or step 3

feet about two 3 As you exhale, push If you have difficulty

world for work and pleasure. Later in life, we feet apart your back foot into the keeping your balance, begin
palm of your hand. by standing next to a wall.
may find ourselves in the classic “sandwich”
Don’t overstretch. Work
situation, caring for teenage children and to your own limits
Focus on something
elderly parents at the same, all the while directly in front of you
to improve balance.
holding down a demanding job. It’s easy to

DAY see how we can get frazzled and anxious and

Keep arms straight
4

11
tired! In many ways yoga is the ideal antidote 2

to all this busy-ness: your daily 30-minute 4 As you kick your

foot up, your body will
practise grounds you in yourself, reminding 2 Exhale and bend naturally fold forwards. Stomach
slowly to the left, Keep kicking back until parallel to
you that you still exist as an individual beyond ensuring you don’t your body becomes floor
lean forwards or back.
all the roles you play. It gives you some quality Hold for a count of 10,
parallel with the floor,
and your leg is kicked
time alone and helps relieve stress while breathing in position,
then exhale to centre.
up as far as you can
DAY
manage. Hold in
improving your physical health and making Distribute weight
evenly through
Repeat on the
other side.
position for the count 11
of 10, breathing. Repeat
both feet
you look and feel more attractive. on the other side. 67
 warrior II 1 Stand in Mountain
Pose, palms pressed standing bound angle 1 Sit with your legs
Keep shoulders
relaxed
1
together in front of
your chest.
forward bend 1 pose 1
extended in front of you,
hands resting on floor 2
Lengthen spine
1 Stand in Mountain
behind. Gently bend your
Pose, with your feet
knees and press the soles of
3 Warrior II is a 4 We return to this
just slightly apart. 5 Press your knees your feet together.
gentle lunge that intensive stretch. down slightly further
opens the chest, 2 Step your feet Today we show you today than before,
shoulders and widely apart. Place the full position, with without straining. 2 Bring your hands to the
hips and tones your hands on legs straight and hands front and clasp your feet.
the legs. your hips. on the floor beside
your feet.

• Strengthens hips • Strengthens back

3 Exhale, and gently ease
muscles
• Tones legs 2 your knees down towards the
• Stretches hamstrings floor. Hold the most extreme
• Opens & 3 4
strengthens • Tones digestive position for a count of 20,
• Benefits urinary and
chest & organs breathing in position.
reproductive organs
shoulders
• Can relieve headaches • Relieves menstrual
• Tones abs discomfort 4 Release the pose by
2
• Stretches thigh raising your knees up to
muscles your chest and sliding
3
your hands up to the knees.
• Relieves mild
2 Inhale as you depression
raise your arms
parallel above your
head, palms facing
inwards.
3 Turn your left
foot out 90 degrees.
The heel of your Half Twist 1 Sit on the floor, feet
together extended
2 Inhale to lengthen the
spine and press your sitting
left foot should line in front of you and bones into the floor. Exhale
up with the arch of hands on the floor 1 and bend your right knee, 2
your right foot. 3 Exhale as you fold beside your hips. drawing it towards your
forward from the
hips. Keeping the legs 3
6 This gentle twist
chest. Place your right foot
on the floor just outside
straight, run your hands not only realigns the your left knee.
Right foot faces Hinge forwards from spine but will also
forwards
down your legs as far as the hips, feeling the
they will go. firm your waistline.
stretch down the
If you can reach the backs of the legs
Look along left arm
4
floor, place them
Keep arms level palms down by your
feet. If you can’t reach Relax neck
3 Place your right 4 Gently twist your head
the floor, grasp your hand on the floor and neck as far as possible
4 Extend your arms out shins, ankles or feet, behind you and bring without straining to the
• Massages digestive
parallel to the floor and and gently bring your your left hand over to right. Hold for 5 full breaths.
organs, aiding 3 4
bend your left knee. Ideally nose as close to your clasp your left knee. Return to the initial position
elimination
your thigh is parallel to the knees as is comfortable. then repeat on the other side.
floor, and your left knee is Hold for a count of 10, • Stimulates lymph flow
stacked over the left ankle. breathing in position. • Strengthens immune
DAY Hold for the count of 10, To exit the pose, Feet remain parallel DAY
system
11 breathing in position.
Push down gently from
place hands on hips,
and slowly raise your
• Calms nervous system 11
the centre of the body upper body to standing
68 position as you exhale. 69
 raised leg This pose can help
resolve problems
1 Lie on your back
with legs and arms
pose with digestion,
improving
straight. Your feet
should be together
indigestion,
and palms facing
7 acid reflux and
constipation.
downwards on
the floor next
8 gradually increasing
1 the intensity.
to the body.
• Strengthens spine 2 2 Slowly raise
• Stimulates brain your right leg until
it is at a right angle
• Tones respiratory to your body. Push
& digestive systems into the floor with
• Energizes legs your hands. Hold
for a count of 5, and
then lower the leg
to the floor. Repeat
with the left leg.
3 Slowly raise
both legs from
the floor without
bending your knees
until they are at
right angles with
your body. Hold for
the count of 5.
4 You can increase
this stretch by holding
your legs about 2
4 head backwards until your chin is
feet off the ground,
hovering just above
your mat. Gently lower
your legs to the floor.
DAY Legs straight
Toes pressed
11 against floor
70
cobra pose
Today we will build
on this back stretch,
• Stretches &
strengthens spine
• Stimulates brain
• Tones respiratory
& digestive systems
• Energizes legs
3 As you exhale, press into
your hands and slowly raise
your trunk.
Thighs may feel tense;
relax them. Lift from the
back, not the legs
4 Keep lifting your trunk as far
as is comfortable. Gently tilt your
parallel with the floor. Hold for a
count of 15, breathing in position.
Gradually lower your trunk to the
floor, one vertebra at a time.
bow pose
1 Lie on your stomach on
the floor, head turned to
one side.
1 Lie flat on your stomach, head
turned to the side, arms extended
along your sides.
9 The Bow Pose
1
1 stretches the entire
front of the body,
from ankles, thighs
and groin to abdomen, 2 Turn your head to the
chest and throat. front. Inhale and reach behind
you to clasp the tops of your
feet with your hands as you
raise your chest off the floor.
2
3 As you exhale, push your
2 Turn your head and rest your
feet into the palms of your
forehead on the floor. Place your hands. As you push, your
hands palms downwards at shoulder body will naturally lift, but
level. Relax your thighs. 3 focus on pushing your feet as
2 • Strengthens spine opposed to lifting to prevent
• Tones whole body injury. Hold for 3–5 breaths.
Exit by lowering yourself
• Opens lungs to the ground and releasing
• Improves circulation your feet from your grasp.
Keep your shoulders
down and relaxed corpse pose 1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
Use your breath as
your focus to clear your
throughout. If the palms up. Let your feet tension in your joints mind and keep yourself
stretch is too intense, drop open. Close your and muscles along the present. Rest for 5–10
3
you can keep your
hands and forearms on
eyes. Starting from way. Invite peace into minutes.
the floor throughout 10 Set aside 5–10 minutes
the soles of your feet, your mind and body.
at the end of the
session to enjoy the
complete relaxation of
the Corpse Pose.
Do not tilt
head any
further than
shown • Relaxes mind & body TODAY’S ROUTINE 1 SIDE BEND Repeat 3 times
2 STANDING BOW POSE Repeat 3 times
after physical exertion REPEAT today’s poses in a
4
flowing dance-like sequence. 3 WARRIOR II Repeat 3 times
• Promotes deep 4 STANDING FORWARD BEND Repeat 3 times
relaxation
5 BOUND ANGLE POSE Repeat 3 times
6 HALF TWIST Repeat 3 times
• Reduces fatigue
7 RAISED LEG POSE Repeat 3 times DAY
8
9
COBRA POSE
BOW POSE
Repeat 3 times
Repeat 3 times
11
10 CORPSE POSE 5–10 minutes
71
 complete

Yoga as breath 1 2 3 4
Relax upper body, Lower your arms
standing let chin sink to chest gracefully as you
slowly exhale and
1 sink down onto the

strength
We begin again today with
flats of your feet
our invigorating warm-up
breathing asana.

training
1 Stand in 2 Begin a deep 3 Rise up onto 4 Exhale as
Mountain Pose. breath as you raise your toe tips you slowly
Exhale slowly your arms slowly. as your arms lower your
through the nose, reach the parallel arms and sink
contracting your position. Hold down onto your
abdomen and your breath and heels. Repeat
Health experts advise that we combine • Increases energy relaxing your count slowly five times.
& focus shoulders and neck. to five.
aerobic exercise, such as brisk walking,
• Strengthens spine
jogging or swimming, with weight or strength • Tones arms & upper body
Stand on tiptoes
training, which establishes and maintains • Improves balance
and reach for
& posture
the sky
muscle tone. If your heart sinks at the thought
of lifting dumbells, don’t worry, because a
regular yoga routine can easily replace more 4 Now bend forwards,
3 Raise your arms to
traditional strength training sessions. The chest opener 1 Stand in Mountain Pose with
feet slightly apart. Raise your shoulder height again and raising your arms behind
Raise chin, arms to shoulder height and interlock your fingers behind your back. Gently press
gently arch
advantage of yoga, especially for women backwards
interlock your fingers behind your back. Arch backwards your nose as close to
your back. Arch backwards to as far as is comfortable. your knees as you can.
who don’t want to bulk up with unsightly open the chest. Hold for a count Hold for a count of Do not overstretch.
2 Today we repeat the chest of 10, breathing in position. 5, breathing in Hold for a count of 15,
opener in the two full
muscles, is that yoga tones your whole body, position. breathing in position.

DAY
positions learned. Exhale as you return to
replacing fat with muscles but keeping you an upright position.

12
lean. Furthermore, yoga tones muscles all 1 2 3 4

Gently arch
over your body, in balance with each other, backwards,
raising chin and
so that you achieve a natural silhouette. The looking up

asanas in this book are all ideal for building Keep legs
2 Bend forwards, raising Keep legs straight
muscle strength and maintaining it as you your arms behind your back. straight
• Tones & firms arms Feel the stretch, and listen
The aim is to bring
age. It’s important to know that from your 30s • Tones & firms bust to your body to avoid over- your head towards DAY
stretching. Hold for a count of
onwards your body loses muscle tone and • Relieves tension in neck
& shoulders
15 as you breathe, and then
the knees. Don’t worry
if you can’t bend as 12
exhale as you return to an far as shown in the
you need strength training to keep it in place. • Realigns spine upright position. illustration 73
 triangle pose
of this intense stretch.
3 1
If you have a heart
condition or high
blood pressure do
not go beyond
Step 4. Repeat
on both sides.
4 Place your left
hand on your hip.
Exhale as you slide
your right arm down
your right leg as far
as it will go without
straining. Keep your
chest open.
4
DAY
12
74
Today we move to the full pose
• Elongates & strengthens spine
• Tones legs
• Stimulates liver, spleen & kidneys
• Builds strength & determination
Boat pose 1 Sit on the floor in Staff
Pose, legs extended in front
2 Draw your legs up and
grasp them just below the
of you and hands on the floor knees. Inhale as you lengthen
• Opens the heart with fingers facing forwards. your spine and press your
shoulder blades back,
1 Stand in Mountain 2 Step your feet 3 Turn your right
4 The Boat Pose, or
1 opening your heart.
Paripurna Navasana,
Pose, palms pressed to about 2–3 feet foot and leg out
is a balancing position
together in front of apart. Raise your to the side to 90 Lengthen spine
in which the body
your chest. arms to shoulder degrees. Turn your
resembles a boat in
level as you inhale, left foot slightly
the water.
palms facing down. towards right heel.
2
• Strengthens hips,
thighs & back
2 3
• Tones abs 3 Exhale as you lean back, 4 Exhale as you straighten
• Improves digestion slipping your hands under your your legs at an upward angle,
lower thighs. Balance on your stretching your arms forwards.
• Improves balance Balance in position, breathing
sitting bones.
normally, for 20–30 seconds,
or as long as you can without
losing the pose.
3 4
Keep legs
straight
Hands under
lower thighs
To release the
pose, exhale and
slowly lower your
The wider your legs, Turn right foot legs to the floor.
the more intense the and leg out
stretch will be
modifications
5 Stretch your left arm up in line
with your right shoulder. Turn your If you find it difficult to
head to look up at your hand raised straighten your raised
above your head. Hold for a count of legs, bend your knees
15, breathing in position. Repeat on and loop a strap or belt
the other side. around the soles of
your feet, gripping it
firmly in both hands.
Inhale, lean back, then This pose places
If you have neck quite a lot of
exhale and lift and
5 pain or injury, pressure on the
straighten your legs, adjusting
modify step 5 by abdomen, so if
the strap to keep it taut. Push
keeping your gaze you have any
your feet firmly against the strap.
forward, rather kind of intestinal
than turning your Alternatively, if you need to remain
discomfort wait DAY
neck to look up with your knees slightly bent while
until you are better
Rest hand on shin,
ankle or the floor, at your hand. you build up to the full position, then
before attempting it. 12
but don’t lean on, or put you are welcome to do so.
pressure on your knee 75
 cat-cow 1 Start on your hands and knees,
gazing down at the floor. Align
2 Inhale as you slowly lift your
head and tail bone, moving the upward facing 1 Lie on your stomach on
the floor, head turned to
pose your wrists with your shoulders
and your knees with your hips.
chest forwards and taking the
shoulders back, so that your back
dog pose one side.

Flatten your back by lifting your is concave. 1

5 The Cat-Cow Pose is
a simple asana and
stomach up towards your spine.
Ensure your toes
7 The Upward Facing Dog
2 Turn your head to the
is great for relieving are untucked. Pose, or Urdhva Mukha
front. Inhale and place the
tension through the Shvanasana, is a
powerful back stretch.
palms of your hands on the
spine. Move with your floor just below shoulder
1
breath to maximise level. Bring your shoulders
the benefits it offers. 2
towards your ears while
2
pressing your shoulder
• Relieves tension blades inwards towards
in back, neck each other.
& shoulders • Strengthens spine,
torso & arms
• Reduces symptoms 3 Exhale as you lower your Relax neck
of PMS head and tailbone, raising your • Tones abs & hips 3
abdomen and arching your spine • Opens lungs
• Improves digestion upwards. Let your head drop 3
• Improves flexibility gently between your shoulders • Improves circulation
of spine without forcing your chin towards & posture 3 Exhale, push down on
your chest. Repeat three times. • Stimulates abdominal your hands and lift your
area head, chest, trunk and hips
off the floor. Feet, knees,
shins and thighs should stay
Keep feet parallel
on the floor. Hold for
5 complete breaths.

plank pose 1 Kneel on the

floor. Place your
2 Move onto all fours,
and tuck your hips, corpse pose 1 Lie on your back
with your arms at
of your feet, scan up to
the crown of your head,
and body. Use your
breath as your focus
hands on your as though bringing your sides, palms up. releasing tension in to clear your mind and
Shoulders, hands
1 thighs and lengthen and knees aligned
2 your pelvis up towards Let your feet drop your joints and muscles keep yourself present.
your spine. your ribs. Keep your open. Close your eyes. along the way. Invite Rest for 5–10 minutes.
6 The Plank Pose
strengthens core
shoulders and knees
aligned with your hips
8 Set aside 5–10
Starting from the soles peace into your mind

Lengthen minutes at the end

muscles, as well
spine of the session to
as arms, back and
buttocks. Remember
enjoy the complete
that if you have wrist relaxation of the
pain or injury you can corpse pose.
use your forearms as a
front grounding point.

3
3 Inhale and extend
Keep glutes tense to your legs, rise onto • Relaxes mind & body TODAY’S ROUTINE 1 COMPLETE BREATH STANDING Repeat 5 times
prevent pelvic sagging after physical exertion 2 CHEST OPENER Repeat 3 times
• Strengthens arms, your toes, locking AFTER you have practised
shoulders, back & legs your knees and • Promotes deep the poses for today, perform 3 TRIANGLE POSE Repeat 3 times
elbows and keeping relaxation them all again in a flowing 4 BOAT POSE Repeat 3 times
• Tones abdominal 5 CAT-COW POSE Repeat 3 times
your body as straight dance-like sequence.
muscles & glutes • Reduces fatigue 6 PLANK POSE Repeat 3 times
Gaze down as possible. Hold Practise the Corpse Pose just
DAY for the count of 15, 7 UPWARD FACING DOG POSE Repeat 3 times DAY
once at the end of the routine.
12 breathing in position. 8 CORPSE POSE 5–10 minutes 12
76 77
 Goddess pose

Yoga & PMS

1 2 3

1 Today we begin with this

wide-legged squat that will
strengthen your thighs.

On the days leading up to menstruation many

women experience mood swings, fatigue and
• Opens hips & groin 1 Stand in Mountain Pose. 2 Exhale and lower 3 Keep your knees pulled back, to
a variety of other warning signals. You may • Strengthens thighs
Place your legs wide apart, yourself into a squat prevent injury. Your hips will open as
and turn your toes out as far position. Bend your arms you lengthen your spine. If you need
suffer from headaches, outbreaks of acne, • Increases overall body as is comfortable. Inhale and to 90 degrees, palms to rest your arms, bring your palms
strength raise your arms to shoulder facing forwards. together in prayer position. Hold this
bloating or breast tenderness, and experience height, palms face down. position for 20–30 seconds.

cravings for unhealthy sugar-laden dishes

or overly salty food. The list of symptoms
associated with premenstrual syndrome warrior I 1 Stand in
Mountain
2 Exhale, and take
a big step forwards
3 Inhale and bend
your left knee so
Tilt head to
Pose, arms with your left foot. that it is directly look up at
(PMS) is long, but physicians agree that the by your Rotate your left foot over your left ankle. hands
sides. about 45 degrees Raise your arms
cause is usually an imbalance of hormones outwards. Place overhead, bringing
2 This standing forward 1
your hands on
2
your palms together.
3
lunge will improve
and a sluggish liver. The regular practise your hips. Keep the heel of

DAY
your focus, balance
your right foot on
and stability.
of yoga can alleviate PMS in a number of the ground. Tip your
head backwards and

13
ways. Physically, it will help balance your look at your hands
overhead. Hold for
endocrine system and purify your liver. Many five breaths. Exhale, Align right knee
as you return to and ankle
of the asanas are designed to stimulate your Mountain Pose.
Repeat on the
pituitary, thyroid and hypothalamus, all of other side.

which control your hormones. Psychologically, • Strengthens the legs,

especially thighs
yoga relieves stress, allowing you to relax • Strengthens spine DAY
and sleep well, leaving you better able to cope • Stabilises hips, knees
& ankles Keep right foot
13
flat on floor
even if your hormones are playing up. • Increases lung capacity 79
 intense side 1 Palms facing 2 Look up half lotus 1 Sit in the staff
pose, lengthening
2 Bend the right knee,
clasp the foot with both
In the chin mudra, or
“seal of consciousness,”
stretch down your spine from the
tailbone through to
hands, and place your
foot on top of your still
the thumb and the
index finger are lightly
touching at the tips
the top of your head. out-stretched leg as far
1 Stand in Mountain 2 Press your hands
3 This Intense Side
Stretch, known as
This position should Pose, exhale, then step together behind your 4 We return to the Half
up your thigh as possible
(your goal is to place it in
not be practised by your feet wide apart. back, fingers facing Lotus Pose. If the
Parshvottanasana, the hip crease).
people with high Raise your arms to upwards. (If this “prayer stretch is still too 1 2
develops balance and shoulder level. pose” is too difficult see
strength. Ideally, your
blood pressure or intense for you, return
glaucoma as they the Modification box to the variation shown
hands should be in the below). Turn to the right,
Anjali Mudra, or prayer should not place on page 52.
their heads below with your right foot and
pose, behind your back. leg out to the side at
their hearts.
about 90 degrees. Look
• Improves balance
up, creating an arch in
• Relieves stiffness the back. • Builds flexibility in 3 Bend your left knee and
in shoulders, neck hips, knees & ankles pull the leg in and tuck the
& wrists • Strengthens spine heel under your right leg with
• Opens chest & abs the heel up against your groin.
Rotate foot by Place your hands on your
3
• Massages digestive 90 degrees • Improves posture
knees, with fingers in the chin
organs 3
• Increases energy mudra. Breathe in position for
modification
• Strengthens legs 5 complete breaths.
4
If you can’t comfortably press
your palms together behind
your back in the prayer pose,
clasp your elbows or wrists
behind your back instead.

3 Exhale and 4 Lower your chest

seated Aim your forehead
1 1 Sit on the floor 2 2 Inhale as you 3 Exhale as you lower
stretch forwards towards the floor in Staff Pose, feet gracefully raise towards your your arms and lean
from the tailbone,
chin extended. Keep
but continue to gaze
ahead. Hold for a
forward together, legs
extended out in
your arms above
your head. Raise
knees. Feel your
back stretch but
forwards to grasp
your knees.
Keep legs
straight
your legs straight count of 5. bend front of you and your gaze, arch your
do not strain it
Hold for a
to maintain your
balance. 5 This pose
hands on the floor
beside your hips.
body back, and hold
for 5–8 breaths.
3 count of 15.
Return to
provides a deep the initial
stretch for the staff pose.
entire back side
5
of the body, Keep toes up
from the heels
5 Drop your forehead to the neck.
towards your left knee,
until your nose is pressed
modification
against the kneecap, or
as close as is comfortable If you feel discomfort in the • Strengthens spine 4 Inhale as you reach 5 Reach your forehead
4 5
for you. Hold for a hamstrings and can’t bring up and backwards, as in as close to your shins as
• Improves digestion
Drop forehead count of 5, breathing your head near your knee, Step 2 above. Exhale as is comfortable. Hold for a
towards knee in position. Exhale and bend your right leg a little. • Can help with you lower your arms and count of 10, breathing in
infertility, high blood Keep spine
return to an upright Do not bend forward any straight lean forwards to grasp position. Only go as far as is
position. Repeat on the further than is comfortable. pressure & insomnia your toes. If you can’t comfortable for you.
DAY DAY
other side. reach your toes, grasp
13 • Relieves menstrual
discomfort & your ankles or shins. 13
menopause symptoms
80 81
 raised leg
pose
This pose also helps to 1 and palms facing
release intestinal gas.
6 Practise daily if you
have this problem.
• Strengthens spine
• Stimulates brain 2 a right angle to your
• Tones respiratory
& digestive systems
• Energizes legs
3
4 You can increase this
stretch by holding your
4
legs about 2 feet off the
ground. Gently lower
your legs to the floor.
DAY
13
82
1 Lie on your back
with legs and arms
straight. Your feet
should be together
downwards on the floor
next to the body.
7 to reduce anger
2 Slowly raise your
right leg until it is at
body. Push into the
floor with your hands.
Hold for a count of 5,
and then lower the leg
to the floor. Repeat
with the left leg.
3 Slowly raise both
legs from the floor
without bending your
knees until they are at
right angles with your
body. Hold for the
count of 5.
Legs straight
knees-to- 1 Lie on your back with
your legs extended. Draw belly twist
1 1 Lie on your back on the floor,
feet together and arms along the
chest pose your left knee up towards
your chest. Clasp your
sides of your body, palms facing
downwards.
This pose helps hands around the knee.
and anxiety and
Gently squeeze your leg
towards you. Repeat with
8 The Belly Twist,
can help with high the other leg. or Jathara
blood pressure. Parivartanasana, is
a restorative pose, 2
1
often used to finish a
practise session. 2 Inhale and bring your knees up
towards your chest. Wrap your
arms around them.
• Provides relief from • Stretches entire spine
indigestion, bloating, • Relaxes the neck
acid reflux, flatulence 2 Return to the first 3
• Promotes digestion
position on your back.
& constipation
Now draw both knees up • Relaxes whole body
• Improves symptoms towards your chest. Clasp
of IBS your hands around the 3 Stretch your arms out at right
knees. Gently squeeze your angles to your body, palms facing
2 legs towards you. downwards. Relax your neck and
shoulders.
4 Exhale, and keeping both knees
4
together, turn them to the left,
pressing them as close to the floor
3 Let your legs drop down gently
as you can. At the same time turn
to the floor. Leave your knees
your head to the right. Keep both
bent about 45 cm (18 inches)
shoulders on the floor. Hold for the
apart. Relax into the floor and
count of 5. Inhale and raise your
take 2–3 complete breaths.
knees and head back to the central
position. Repeat on the other side.
TODAY’S ROUTINE 1 GODDESS POSE Repeat 3 times
2 WARRIOR I Repeat 3 times
REPEAT all the poses learned
today in a flowing dance-like 3 INTENSE SIDE STRETCH Repeat 3 times
sequence. 4 HALF LOTUS Repeat 3 times
5 SEATED FORWARD BEND Repeat 3 times
6 RAISED LEG POSE Repeat 5 times
7 KNEES-TO-CHEST POSE Repeat 5 times DAY
8 BELLY TWIST Repeat 3 times
13
83
 side bend
Catch-Up 2
1 Side bends facilitate
deeper breathing by
stretching intercostal
muscles and expanding
the rib cage.
• Lengthens spine
• Targets “love handles”
• Tones arms
We are now almost halfway through our
course and you have probably noticed
some real changes in your body, as well
as in your ability to focus when required,
and to relax and sleep. It is common at this Arms straight
point for friends to start making comments
like “You’re looking well!” or “Have you lost
weight?” Unless you have modified your diet
you probably have not lost any weight but
your body will definitely be looking leaner
DAY
Distribute weight
and more toned and your posture will have evenly through
both feet
14
improved, giving you a more elegant and
1 Stand in Mountain
graceful silhouette. You may also have lost a Pose. Step your feet to
about 2 feet apart and
centimetre or two from your waist and hips, inhale as you raise your
arms. Clasp your hands
as your muscles tighten. Being able to relax above your head, in either
the “steeple” or “namaste”
and sleep better will make you look so much positions. Exhale and
bend slowly to the left.
better, with bright eyes and a glowing skin. Hold for a count of 5, then
Today’s catch-up session is quite intense as inhale to centre. Repeat on
the other side. Repeat on
both sides twice.
we will practise 18 different asanas.
chest opener complete This simple pose can
• Tones & firms arms
help prevent shortness of
• Tones & firms bust
• Relieves tension in neck &
breath breath, asthma, bronchitis
and emphysema.
shoulders standing
2 This asana opens up the • Realigns spine 3 • Increases energy
muscles of the chest and
Raise chin, & focus
will help bring more joy
into your life. gently arch • Strengthens spine
backwards 1
• Tones arms & upper body
• Improves balance
& posture
1 Stand in Mountain
Pose, feet slightly apart.
Interlock your fingers
1
behind your back. Arch
backwards and hold for 1 Stand in Mountain
Pose. Exhale and let
a count of 10, breathing
your chin sink to your
in position.
chest. Inhale as you
raise your arms. Rise up
on your toes until your
2 Gently bend forwards, raising
arms are fully extended
your arms behind your back.
Hold for a count of 20 as you
above your head.
Hold your breath and
breathe. Exhale as you return to
an upright position. Keep legs count slowly to 5.
straight
Rise up onto
2
toe tips
Lower arms
3
gracefully and sink
3 Raise your arms to down onto heels
shoulder height, and
interlock your fingers behind
your back. Arch backwards
again as far as is comfortable
for you. Hold for a count of 5,
breathing in position. 2 Exhale as you
2
gracefully lower your
The aim is to bring
your head towards arms and sink down
the knees onto your heels. Repeat
5 times.
Keep legs
straight
4 Now bend forwards again, raising your
arms behind your back. Gently press your 4
DAY
nose as close to your knees as you can. Do
not overstretch. Hold for a count of 15 as you 14
breathe. Exhale as you return to an upright
position. Repeat all four positions once. 85
 Standing • Improves circulation to heart
& lungs
intense side • Improves balance
• Relieves stiffness in shoulders,
standing 1 Stand in Mountain
Pose, with your feet triangle pose 1
bow pose • Increases elasticity of spine
stretch neck & wrists forward bend just slightly apart.

The Standing Bow is
4 all about balance. Keep
your eyes on a fixed
point in front of you and
move slowly until you
feel steady.
1 Stand in
Mountain Pose,
hands by your
sides. Raise your
right foot up
behind you and
catch the top in
the palm of your
right hand.
• Opens chest
• Activates digestive system If you can’t hold your hands
• Improves balance & focus 5 in the prayer pose behind • Massages digestive organs
6 This intensive stretch 7 We return to this intensive 1 Stand in
your back, use the variation • Strengthens legs can help reduce stress, stretch. Practise the
shown on page 80. 1 Mountain Pose.
anxiety and fatigue by modified versions if you
Keep arm Step your feet wide
relieving tension in the have heart concerns or
straight 1 Stand in Mountain Pose, apart. Exhale and
spine, neck and back. neck pain or injury (see
feet wide apart. Raise arms to raise your arms
page 74).
2 Inhale Look up shoulder level. Press your hands to shoulder level,
together behind your back, • Elongates & strengthens palms facing
and raise fingers facing upwards. Turn to spine down.
you left arm 1 the right, with your right foot • Tones legs
straight up, and leg turned out to the side • Strengthens back The wider your
palm facing at about 90 degrees. Look up, • Stimulates liver, spleen
muscles legs are, the
forwards. creating an arch in & kidneys
more intense the
your back. • Stretches hamstrings
• Builds strength stretch will be
1 • Tones digestive & determination
2 2
organs
• Can relieve headaches

2 Turn your right foot

Foot in 2 Inhale as you
hand and leg out to the side to
raise your arms 90 degrees. Turn your
parallel above left foot slightly towards
2 Exhale and stretch your head, palms right heel.
forwards from the tailbone, facing inwards. 3

chin extended. Keep your

legs straight to maintain your
3 Exhale as you 3 Lower your spine
balance.
gently kick your 3 Exhale as you fold Turn right foot
and look straight ahead.
foot upwards and forward from the hips. and leg out
3 Hold 5 seconds.
back, holding Keeping the knees
your foot firmly. straight, run your hands
down your legs as far as 4 Stretch your left arm
they will go. If you can up in line with your right
reach the floor, place 3 shoulder. Turn your
4
Focus on 3 them palms down by your head to look up at your
something feet. If you can’t reach hand. Hold for a count of
directly in 4 the floor, grasp your 15, breathing in position.
front of you to Bend from the hips, like
improve balance shins, ankles or feet, and 3 Place your left hand Repeat on both sides
4 As you kick your gently bring your nose as a hinge, keeping the
on your hip. Exhale as three times.
foot up, your body will back straight
Stomach close to your knees as is you slide your right arm
naturally fold forwards. parallel to comfortable. Hold for a down your right leg as
The aim is to bring
Keep kicking back until floor count of 10, breathing far as it will go without
your head towards
your body becomes the knees in position. Relax neck
straining. Keep your
parallel with the floor, and To exit the pose, place chest open.
your leg is kicked up as far 4 Drop your forehead towards right knee slightly if the stretch is hands on hips, and slowly 4
DAY as you can manage. Hold your left knee, until your nose is too intense. Return to an upright
DAY
raise your upper body to
14 in position for the count of
10, breathing. Repeat on
as close as is comfortable to your position and repeat on the other standing position as you Rest hand on shin, ankle or the
floor, but don’t lean on, or put
14
kneecap. Hold for the count of side. exhale. Repeat
the other side. Keep feet aligned pressure on your knee
86 5, breathing normally. Bend the three times. 87
 neck • Releases tension in
neck & shoulders bound angle 1 1 Sit with your legs
extended, hands cat-cow pose 1 Start on your hands and knees, eyes
looking down at the floor. Align your
2 Inhale as you slowly lift your
head and tail bone, moving the
stretch • Relieves headaches pose resting on floor
behind. Gently press
wrists with your shoulders and your
knees with your hips. Flatten your back
chest forwards and taking the
shoulders back, so that your back
• Promotes relaxation the soles of your by lifting your stomach up towards is concave.
This pose relieves This stretch opens the hips
8 stiffness in the neck 9 and lengthens the muscles
feet together. Clasp
your feet with your
11 This asana can
your spine. Ensure your toes
are untucked.
and shoulders. in the inner thighs. help relieve pain
hands. 1 2
associated with
1
menstrual cramps,
lower back pain
1 Sit on the floor, legs drawn and sciatica.
up. Keep the spine straight • Benefits urinary
and drop your head forwards & reproductive organs
so that your chin is resting on 2 Exhale, and ease
• Relieves menstrual
your chest. your knees down • Relieves tension
discomfort Relax neck
2 in back, neck &
towards the floor. 3 Exhale as you lower your
• Stretches thigh muscles Hold for a count shoulders head and tailbone, raising your
2 Roll your head to • Relieves mild depression of 20, breathing in • Reduces symptoms abdomen and arching your
the right, taking right position. Repeat of PMS spine upwards. Let your head
ear down towards right five times. drop gently between your
• Improves digestion Keep feet parallel
shoulder. Roll your shoulders without forcing 3
chin to chest again • Improves flexibility your chin towards your chest.
2
and take your left ear Press knees of spine Repeat three times.
towards floor
to your left shoulder.
Repeat 3–5 times.

Boat pose The Boat Pose is a

balancing position
• Strengthens hips, thighs & back
• Tones abs
belly twist 1 Lie on your back on the
floor, feet together and
2 Inhale and bring
your knees up
in which the body arms along the sides of towards your chest.
resembles a boat in • Improves digestion your body, palms facing Wrap your arms
the water. • Improves balance downwards. 1 around them. 2

10 12 The Belly Twist is

1 2 3 a restorative pose
and can be used as a
“breather” between
asanas in an intense
practise session.
3 4

4 Exhale, and keeping knees

together, turn them to the left,
• Stretches entire spine pressing as close to the floor as
you can. At the same time turn
• Relaxes neck your head to the right. Keep
1 Sit in staff pose. Draw your 2 Exhale as you lean back, 3 Exhale as you straighten both shoulders on the
• Promotes digestion
knees up and grasp your legs slipping your hands under your your legs at an upward angle, floor. Hold for the
• Relaxes whole body 3 Stretch your arms
just below the knees. Inhale as lower thighs. Balance on your stretching your arms forwards. count of 5. Inhale
out at right angles
DAY you lengthen your spine and sitting bones. Balance in position, breathing
to your body, palms and raise your
DAY
14 press your shoulder blades back,
opening your heart.
normally, for 20–30 seconds, or as
long as you can without losing the
facing downwards. knees and head back to the
central position. Repeat three
14
Relax your neck and
pose. Repeat three times. times on both sides.
88 shoulders. 89
 plank pose 1 Kneel on
the floor. Place
your hands on
your thighs and
lengthen your
The Plank Pose will
13 tone and strengthen
spine.
your arms, among
other things.
• Strengthens arms,
shoulders, back & legs
• Tones abdominal
muscles & glutes
3 Inhale and extend
your legs, rise onto your
toes, locking your knees
and elbows and keeping
your body as straight as
possible. Hold for the count
of 20, breathing in position.
Repeat three times.
1 Lie on your back with
raised leg pose legs and arms straight.
Raise your right leg until it
is at a right angle to your
This pose works
body. Hold for a count of
wonders on your abs
5, and then lower the leg
14 while strengthening your
back, hips and thighs.
to the floor. Repeat with
the left leg.
1 • Strengthens spine
• Tightens stomach 2 Slowly raise both legs
2 Move onto all
fours, and tuck your half bridge 1 Lie on your back, knees
bent and feet flat on the
2 Gently lift your hips and lower back off
the floor as you exhale. Link your arms
1
Shoulders, hands
& knees aligned 2
hips, as though
bringing your pelvis
pose floor. Place your arms
along your sides, palms
under your body and hold for a count of
10, breathing in position. To exit the pose,
up towards your ribs. facing down. return your hands to your sides and lower
Keep your shoulders
and knees aligned
16 The Half Bridge pose
stretches the spine, but
your spine to the floor, one vertebra at a
time. Repeat three times.
Lengthen with your hips. also reduces feelings of
spine 1 2
stress and fatigue.
• Opens chest
• Relieves menstrual pain
• Stimulates thyroid gland
• Energises, tones
3 & strengthens glutes
Keep glutes tense to & legs
prevent pelvic sagging
Gaze down
upward facing 1 Lie on your stomach on the
floor. Place the palms of your
2 Exhale, push down on
your hands and lift your
dog pose hands on the floor just below
shoulder level. Inhale and bring
head, chest, trunk and hips
off the floor. Feet, knees,
your shoulders towards your shins and thighs should
17 This asana’s chest- ears. Lift your shoulders up
and press your shoulder blades
1
stay on the floor. Hold for
5 complete breaths. Repeat
2
opening action is the
perfect antidote to the inwards towards each other. three times.
“office slump”.
• Strengthens spine, torso
& arms
1 Lie on your stomach, head
bow pose turned to one side. Turn your • Tones abs & hips
head to the front. Inhale and reach • Opens lungs
behind you to clasp the tops of
The Bow Pose • Improves circulation
your feet with your hands as you
massages organs in
raise your chest off the floor. • Stimulates abdominal area
15 the abdomen as well as
stretching the back.
1
• Tones whole body
CHILD’S POSE 1 Kneel on the
floor, big toes
2 Exhale as you fold forward from
the hips, bringing your head and
touching. Sink chest down towards the floor. Unclasp
• Opens lungs back onto your your hands, resting the backs on the
The Child’s Pose is heels, with knees floor. Draw your tailbone gently down
• Improves 1

muscles from the floor without circulation 18 a gentle, restorative

position. It helps to stretch
hip-width apart
and spine straight.
towards your heels. Feel the stretch in
your lower back. Hold the pose and take
• Improves digestion bending your knees until the hips, thighs and ankles
they are at right angles Clasp one wrist deep, slow breaths for 2–3 minutes.
2 Press your 2 while reducing feelings of
• Strengthens back with your body. Hold the with one hand.
pelvis into the floor stress and fatigue.
& hip & thigh muscles pose for the count of 5. and lift your chest
Repeat three times. • Relieves fatigue
• Energizes up and forwards. 2
reproductive organs Press your feet • Relaxes neck & shoulders
DAY Keep legs straight away from your • Stimulates digestion Sitting bones should Take your knees DAY
2 body. Hold for be resting on heels slightly apart if you
14 3–5 breaths. • Stretches lower back need to, to allow your
body to sink down.
14
Repeat twice.
90 91
 complete Relax upper body,
side bend Steeple or

Getting
let chin sink to chest namaste hands
breath 1 2

standing 1 1 Stand in Mountain

Pose, hands by
1 2

into & out

This gentle stretch is a your sides. Jump,
Among its many
great warm up pose. You benefits, the side
or step, your feet to
can also use it throughout stretch gently
about 2 feet apart
the day at any time you stimulates the liver and inhale as you
feel the need to calm and as you bend. gracefully raise your

of the poses
centre yourself. arms. Clasp your
hands above your
1 Stand in 2 Begin a long, head, keeping index
Mountain Pose. deep breath as fingers straight in a
Exhale slowly you slowly raise “steeple” position.
through the nose, your chin and • Lengthens spine
contracting your arms, palms Hug your head
• Targets “love
abdomen and facing upwards. tightly with your
handles”
• Increases energy relaxing your Lifting your arms biceps to lock your
shoulders and opens your lungs • Tones arms
& focus torso into position.
neck. Let your allowing the air
• Strengthens spine chin sink towards to flow in.
Following yesterday’s demanding catch-up • Tones arms & upper body your chest.
• Improves balance
session, today we focus on some gentle & posture Jump or step feet
about 2 feet apart
stretching and breathing. We would also like
you to focus on getting into and out of the
asanas. This is just as important as being in Reach for the sky on Focus on coordinating your
tips of toes breathing and movement, 2 Exhale and bend Keep arms straight
inhaling as you rise to your
the poses themselves. Safety and comfort toe tips and exhaling as
slowly to the left. If you
2
3 4 feel yourself leaning
you lower your arms and
should be your first concerns. If you don’t heels return to the floor slightly forwards or
backwards, it means you
know the asana, memorize the instructions are taking the stretch too
far. Hold for the count
thoroughly before you start. Move carefully of 10, then return to

DAY
centre. Perform
into and out of each pose. Come up out of on the other side.
Repeat three times

15
Only bend as far as
standing or seated bends slowly and raise on both sides. is comfortable
3 At the same 4 Exhale as
your head at the end. Unless there are time, rise up on you gracefully
your toes until lower your arms
specific instructions, come out of reclining your arms are and sink down
fully extended onto your heels.
poses by rolling over onto one side. Take a and, if you feel Repeat ten times.
steady, bring
couple of deep breathes then carefully push your hands
together. Hold
yourself up with your hands. After inverted your breath and DAY
count slowly
poses you may want to stay in the Child’s to five. Lower arms
gracefully and sink
Distribute weight 15
evenly through
down onto heels
Pose (see page 65) for a few minutes. both feet 93
 half lotus
pose
3 knees & ankles
1
In the chin
mudra, or “seal of
consciousness,” the
2
thumb and the index
finger are lightly
touching at the tips.
3 Bend your left knee and
pull the leg in and tuck the
heel under your right leg
with the heel up against
your groin. Place your
DAY hands on your knees, with
15 fingers in the chin mudra.
Breath in position for 10
complete breaths.
94
This asana strengthens the
back. It also stretches the
hips, knees, ankles and thighs.
• Builds flexibility in hips,
4 5
• Strengthens spine & abs
• Improves posture
• Increases energy
1 Sit in Staff Pose,
lengthening your spine
from the tailbone
through to the top of
your head.
2 Bend the right knee,
clasp the foot with both
hands, and place your
foot on top of your still
out-stretched leg as
far up your thigh as
possible (your goal is
to place it in the hip
crease).
3
alternate-
nostril
breathing
• Decreases stress
• Enhances mental function
• Soothes nervous system
• Promotes calmness
& sleep
• Boosts energy
1 Sit in the Half Lotus
pose, or in a simpler cross-
legged position if the Half
Lotus is too difficult. Place
your hands comfortably
on your knees in the shuni
mudra, or seal of patience.
2 Exhale through your
left nostril as you use your
thumb to close your right
nostril. Inhale slowly and
deeply through the left
nostril. Now use your ring
and little finger to close
your left nostril and slowly
exhale through your right
nostril. Inhale through the
right nostril, then close it
with your thumb. Exhale
through the left nostril.
This is one complete
breathing cycle. Repeat
10 times.
Alternate-nostril breathing
is a simple yet powerful way
to relieve stress and calm
the mind while boosting
energy levels.
1 drainage
In the shuni mudra, or
“seal of patience,” the
thumb and the second
finger are lightly
6 The Crocodile Pose, or
touching at the tips.
2
belly
BREATHING
If you watch a baby
sleeping, you will see that
this is how they breathe
naturally. As we age and
stress enters our life and
body, we begin to breathe
in a more shallow way.
Retraining ourselves to
breathe deeply offers huge
benefits to mind and body.
• Brings more oxygen into
the blood
• Massages abdominal
organs, improving
digestion & lymphatic
• Calms nervous system,
reducing heart rate
crocodile pose
Makarasana, releases
the strain caused by more
challenging poses and
promotes deep relaxation.
• Relieves stiffness in
neck & back
• Reduces anxiety
• Regulates blood
pressure
• Promotes sleep
1
1 Lie on the floor face up in
corpse pose. Place your hands
palms downwards over your
belly just below the ribcage and
2 You should be able to feel your
belly expand with the breath. Now
2
gently breathe out through your
partly closed mouth, tightening
1 Lie face down on the floor.
Inhale, raise your head, bring your
arms up and slip your forearms
2 Push your legs apart to about
the same width as your shoulders,
rolling the heels inwards. Gently
squeeze the buttocks together and
breathe in slowly and deeply
through your nose. Inhale calmly
until you cannot take in more
air comfortably.
your stomach muscles as you
exhale to push the air out of the
stomach. Repeat slowly and
calmly for 2–3 minutes.
1
under your head. Rest your
forehead on the backs of your
stacked hands.
To exit the pose,
bring your palms
under your shoulders
and roll over onto
your back
2
press your belly against the floor.
DAY
relax your entire body and focus
on breathing slowly and deeply for
15
several minutes. 95
 standing 1 Stand in 1 Stand in Mountain
warrior IiI

Osteoporosis
Mountain Pose, Pose, arms by your
forward bend with your feet just
slightly apart.
sides. Fix your gaze
on something in front
1
of you and focus on it This is the third of the
throughout the asana. three Warrior pose. It
1 We return to this intense 2 This will help you keep is known in Sanskrit as
forward bend. Try to bring your balance. Virabhadrasana III.
your nose a little close to
your knees than you have Lifting the arms slowly
1
as you inhale allows • Strengthens spine,
in the past. 2 Exhale as you shoulder & hip muscles
the air to flow deep
into your lungs lunge your right foot
• Opens chest
forwards, bending your
knee to 90 degrees. • Improves balance
Raise your arms and
We all reach peak bone density at about 2 Inhale as you extend them forwards.
• Tones abs
raise your arms Fold your torso
the age of 35. After that it begins to decline. parallel above forwards over your
your head, palms right thigh.
Women, who generally have lighter frames
2
facing inwards.
• Strengthens back
to start with, tend to lose more bone mass as muscles

they age than men, especially during the five • Stretches hamstrings 2

• Tones digestive organs

to ten years after menopause. This is why • Can relieve headaches
women make up 80 per cent of those with
osteoporosis, or fragile bones. Clearly the 3

more bone mass you start with, the better off

you will be. Along with a healthy diet, regular
3 Exhale as you fold 3 Inhale as you slowly lift
exercise is key in building and maintaining forward from the hips. your left foot off the floor,
Keeping the knees extending it out behind you
bones. Yoga is especially recommended straight, run your hands so that it is parallel to the
down your legs as far as floor. Straighten your right leg
because of its gentle weight-bearing poses

DAY
they will go. If you can and stay in the pose for five
reach the floor, place complete breaths. Perform on
that strengthen the whole body, from the your palms alongside
Legs straight
the other side. Repeat three
(if possible)

16
your feet. If you can’t times on both sides.
neck and spine all the way down to the wrists reach the floor, grasp
3

your shins, ankles or

modification
and ankles. Yoga corrects posture, lessening feet, and gently bring
Bend from the
hips, like a hinge,
your nose as close keeping the back
stress on the bones, and improves balance to your knees as is straight
comfortable. Hold for a
so that you are less likely to fall. It boosts count of 15, breathing If you have trouble
Relax
digestion helping your body to absorb all the in position.
To exit the pose, neck
holding your balance,
practise by placing your
nutrients it needs for healthy bones. Yoga also place hands on hips,
hands against a wall or DAY
and slowly raise your
balances hormones, keeping more estrogen in upper body to standing
over the back of a chair
until you are able to hold 16
position as you exhale. Keep feet the pose unaided.
your system for longer. Repeat three times. aligned 97
 1 Sit on the floor 2 Inhale to lengthen the spine
triangle pose This stretch strengthens the
legs, muscles around the knee,
• Elongates & strengthens spine
• Tones legs
• Stimulates liver, spleen & kidneys
• Builds strength & determination
half twist in Staff Pose, feet 1
and press your sitting bones 2

ankle joints, hips, groin muscles, together extended into the floor. Exhale and bend
hamstrings, calves, shoulders, • Opens the heart in front of you and your right knee, drawing it
chest and spine. hands on the floor towards your chest. Place your
beside your hips. right foot on the floor
3 1
1 Stand in Mountain 2 Step your feet 3 Turn your right
4 This gentle twist just outside your left knee.
energises the spine and
Pose, palms pressed to about 2–3 feet foot and leg out
improves digestion.
together in front of apart. Raise your to the side to 90
your chest. arms to shoulder degrees. Turn your
level as you inhale, left foot slightly
palms facing down. towards right heel.
3 Place your right 4 Gently twist your
4
hand on the floor 3
head and neck as far as
• Massages digestive behind you and bring possible without straining
2 organs, aiding Look over right
3 your left hand over to shoulder to the right. Hold for 5
elimination clasp your left knee. full breaths. Return to the
• Stimulates lymph flow initial position then repeat
on the other side.
• Strengthens immune
system
Repeat on both
sides twice.
• Calms nervous system

seated 1 1 Sit on the floor 2 2 Inhale as you 3 Exhale as you lower your
in Staff Pose, feet raise your arms arms and grasp your knees.
The wider your legs,
the more intense the
Turn right foot
and leg out forward together extended
in front of you and
above your head.
Raise your gaze,
Bend your elbows out as you
fold towards your
stretch will be
bend hands on the floor arch your body knees. Hold for
5 Today we return
beside your hips. back, and hold for
2–3 breaths.
3 a count of
15. Return
4 Place your left to this intense to the
hand on your hip. forward bend.
5 Stretch your left arm initial pose.
Exhale as you slide 4 5 Keep your
your right arm down up in line with your right
shoulders back
your right leg as far shoulder. Turn your
and relaxed,
as it will go without head to look up at your and reach your
straining. Keep your hand raised above your sternum forwards
chest open. head. Hold for a count of towards your toes.
15, breathing in position.
Repeat on the other side, 4 4 Inhale as you arch 5 Lower your forehead as
5
then repeat on both sides backwards, as in Step 2. close as possible towards
again twice more. • Strengthens spine
Exhale as you lower your your shins. Hold for a count
• Improves digestion arms and lean forwards of 15. Return to Staff Pose,
• Can help with
to grasp your toes. If you then repeat three times.
Rest hand
DAY on shin, ankle infertility, high blood can’t reach your toes, DAY
grasp your ankles
16 or the floor, but
don’t lean on, or put
pressure & insomnia
or shins. 16
pressure on your knee • Relieves menstrual
98 discomfort & 99
menopause symptoms
 balancing upward facing
1 1 Lie on your stomach on
the floor, head turned to
cat pose dog pose one side.

Keep gaze down

6 The Balancing Cat
Pose, or Dandayamna 1 2
8 The Upward Facing
2 Turn your head to the
Bharmanasana, Dog is a powerful back
front. Inhale and place the
develops coordination stretch. Today we take
it to the full position.
palms of your hands on the
and strength. floor just below shoulder
1 Begin on all fours, 2 Inhale, pull in your abs and extend your
• Improves balance right arm in front of you, palm downwards. 2 level. Bring your shoulders
hands aligned with your
& coordination Keep your shoulders level. Exhale as you towards your ears while
shoulders and knees
return your arm to the floor. Repeat with pressing your shoulder
• Lengthens spine aligned with your hips.
the left arm. Repeat 5 times with each arm. blades inwards towards
• Builds core strength Return to starting position. each other.
• Strengthens spine,
torso & arms
• Tones abs & hips
• Opens lungs
3 Exhale, push 4 Raise the centre 4
• Improves circulation down on your hands of your chest
3
3 4 & posture and lift your head, upwards and gently
• Stimulates chest, trunk, hips arch your neck
4 Inhale, pull in your abs, and extend abdominal area and thighs off the and head to look
3 Return to starting position. Inhale, pull in your abs, and
your left leg and right arm at the same floor. Feet, knees, upwards. Hold for
extend your right leg out behind you, keeping your ankle
time. Hold for a count of five, then repeat and shins should 5 complete breaths.
aligned with your shoulders. Exhale and return your leg to
on the other side. Repeat five times on stay on the floor. Repeat three times.
the floor. Repeat with the left leg. Repeat 5 times with each
both sides.
leg. Return to starting position.

belly twist 1 Lie on your back on

the floor, feet together
2 Inhale and bring
your knees up
and arms along the sides towards your chest.
of your body, palms 1 Wrap your arms 2
facing downwards. around them.
7 This asana opens
your lower back and
releases tension. It can
corpse pose 1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
body. Use your breath
as your focus to clear
help with back and leg palms up. Let your feet tension in your joints your mind and keep
discomfort and pain. drop open. Close your and muscles along yourself present. Rest
eyes. Starting from the way. Invite peace for 5–10 minutes.
3 4 Exhale, and keeping both 4 9 Set aside 5–10 minutes
the soles of your feet, into your mind and
knees together, turn them to at the end of the session
the left, pressing them as close to enjoy the complete
to the floor as you can. At the relaxation of the
• Stretches entire spine
same time turn your head to Corpse Pose.
• Relaxes the neck the right. Keep both shoulders
• Promotes digestion on the floor. Hold for the count
3 Stretch your arms of 5. Inhale and • Relaxes mind & body
• Relaxes whole body bring your knees after physical exertion
out at right angles
DAY to your body, palms and head back to • Promotes deep relaxation
DAY
16 facing downwards. the central position. Perform
on the other side. Repeat three • Reduces fatigue 16
Relax your neck
and shoulders. times on both sides.
100 101
 standing half Look straight

Weight loss
lotus
1 The Standing Half Lotus,
or Ardha Padmasana
Vrksasana, opens the hips
and improves balance and
concentration.
You will notice, especially in the first 2–3
weeks of this course, that your waist, hips,
thighs and upper arms will be firmer and • Improves balance
• Increases flexibility in
slimmer. This is not weight loss, but the result hips, knees & ankles
of firmer muscles. In the long run, yoga will • Regulates nervous
& lymphatic systems
help you to achieve and keep a healthy weight,
but it is not a quick-fix, sweat-it-off approach.
Let’s look at the numbers: if you weigh about
68 kg (150 lb) and you practise the asanas in warrior I
this book for 30 minutes you will use about
150 calories. If you do that every day, after
2 This standing forward
lunge will strengthen your
a week you will have burned an extra 1050
ahead, focusing
1 Stand in Mountain
on an object
2 Move your body 3 Inhale, and raise
Pose, with hands weight to your right your arms above
by your sides. To foot. Bend your left your head, pressing
help maintain your knee, raise your left your palms together.
balance, focus on foot and use your Straighten your arms
an object in front right hand to gently and stand tall. Hold
of you. position your foot as the position for five
far up your right thigh complete breaths, then
as is comfortable. gently lower your arms
1 2 and release your foot. 3
Repeat on the other
leg. Repeat on both
Do not practice sides twice more.
this pose if you
have knee or hip Press foot against
problems. Those standing leg to
help keep balance
with high blood
pressure should
not raise their Activate leg
muscles to help
arms overhead in
keep balance
the pose.
1 Stand in
Mountain
2 Exhale, and take
a big step forwards
3 Inhale and bend
your left knee so
Tilt head to
Pose, arms with your left foot. that it is directly look up at
by your Rotate your left foot over your left ankle. hands
sides. 1 about 45 degrees 2 Raise your arms 3
outwards. Place overhead, bringing
your hands on your palms together.
your hips. Keep the heel of

DAY
legs and open your chest
your right foot on
and heart.
calories. To lose 500 g (1 lb) of bodyweight, the ground. Tip your
head backwards and

17
you need to burn 3500 calories. The weight look at your hands
overhead. Hold for
will come off, but slowly. It will also stay off. five breaths. Exhale Align right knee
as you return to and ankle
If you follow the yoga diet we outlined in Mountain Pose.
Repeat on the
Days Nine and Ten you will lose weight more other side. Repeat
twice more on
quickly. Many women also find that being able • Strengthens the legs,
both sides.
especially thighs
to relax and sleep better makes it easier to • Strengthens spine DAY
stick to a healthy diet and to avoid the pitfalls • Stabilises hips, knees
& ankles Keep right foot
17
flat on floor
of “comfort eating.” • Increases lung capacity 103
 standing
forward bend
3 This intensive stretch
will help to strengthen
your thighs and knees,
among other things.
• Strengthens back
muscles
• Stretches hamstrings
• Tones digestive
organs
• Can relieve headaches
3 Exhale as you fold
forward from the hips.
Keeping the knees
straight, run your hands
down your legs as far as
they will go.
If you can reach the floor,
place them palms down
by your feet. If you can’t
reach the floor, grasp your
shins, ankles or feet, and
gently bring your nose as
close to your knees as is
comfortable. Hold for a
count of 10, breathing
in position.
To exit the pose, place
hands on hips, and slowly
DAY raise your upper body to
17 standing position as you
exhale. Repeat
three times.
104
1 Stand in Mountain
Pose, with your feet
just slightly apart.
4 This intense forward bend
1 hamstrings.
2 raising your arms behind
2 Inhale as you
raise your arms
parallel above your
head, palms facing
inwards.
3 you. Hold for a count of
Bend from the hips, like
a hinge, keeping the
back straight
Relax neck
Keep feet aligned
chest opener Raise chin, half lotus Sitting upright with your
spine aligned calms the mind, neck stretch • Releases tension in
neck & shoulders
gently arch
backwards
reducing stress, anxiety, and
mild depression.
• Relieves headaches
• Promotes relaxation
5 • Builds flexibility in hips, 6 Stretching the neck
stretches the spine and knees & ankles muscles defuses stress
• Strengthens spine and helps the whole
& abs body to relax.
• Tones & firms arms 1
• Improves posture
1 Sit on the floor, legs
• Tones & firms bust
drawn up in the Lotus
• Relieves tension in neck • Increases energy or Half Lotus position,
& shoulders or simply crossed.
• Realigns spine Keep the spine straight
1
1 Sit in Staff Pose, and drop your head
1 Stand in Mountain Pose, lengthening your spine forwards so that
feet slightly apart. Interlock 1
from the tailbone your chin is resting
through to the top of on your chest.
your fingers behind your
back. Arch backwards your head.
and hold for a count of 10,
breathing in position.
2 Gently bend forwards,
2 2
your back. Hold for a count 2 Roll your head to the
of 20 as you breathe. right, taking your right
Exhale as you return to an
ear down towards your
upright position. right shoulder.
Keep legs 2 Bend the right
straight knee, clasp the foot
In the chin
mudra, or “seal of with both hands, and
consciousness,” the place your foot on
2
thumb and the index top of your still out-
3 Raise your arms to finger are lightly stretched leg as far up
shoulder height, and touching at the tips your thigh as possible
3
interlock your fingers (your goal is to place it 3
3 Roll your chin to your
behind your back. Arch in the hip crease).
chest again and take your
backwards again as far left ear to your left shoulder.
as is comfortable for Repeat 3–5 times.
5, breathing in position.
4
3
The aim is to bring
your head towards 4
the knees
3 Bend your left knee
and pull the leg in and
tuck the heel under your
4 Drop your chin to
4 Now bend forwards again, raising right leg with the heel
your chest and then lift
your arms behind your back. Gently up against your groin.
your head, to release
press your nose as close to your knees Place your hands on
tension from your neck. DAY
as you can. Do not overstretch. Hold your knees, with fingers
for a count of 15 as you breathe. Exhale
Keep legs
straight in the chin mudra.
Repeat 3–5 times.
17
as you return to an upright position. Breathe in position for
Repeat twice more. 10 complete breaths. 105
 camel pose bow pose
1 Lie on your stomach on
the floor, head turned to
one side.
7 The Camel Pose,
1 1 Kneel on the floor
with your knees hip-
2 2 Lift your ribs and
chest and press your
8 The Bow is a powerful
or Ushtrasana, is a back bend that will 1
width apart. Inhale pelvis forwards.
kneeling backward bend. strengthen your back.
and raise your hands Reach behind you and
It helps to open your
above your head, place your right hand
hips and shoulders.
palms facing inwards. on your right heel.
Look down towards
your right heel. Hold
for the count of 10, 2 Turn your head to the
breathing in position. front. Inhale and reach behind
• Opens chest Return to an upright you to clasp the tops of your
& shoulders Do not practise this position and repeat on feet with your hands as you
pose if you suffer the other side. raise your chest off the floor.
• Strengthens mid-back from high or low
• Stretches abs & thighs blood pressure. 2
• Relieves menstrual Skip this pose if you
discomfort & mild have serious neck or • Strengthens spine
back pain back injury.
• Tones whole body
3 As you exhale, push your
• Opens lungs feet into the palms of your
• Improves circulation hands. As you push, your
Hips & knees aligned Look down towards heel body will naturally lift, but
focus on pushing your feet as
3
opposed to lifting to prevent
injury. Hold for 3–5 breaths.
Exit by lowering yourself
to the ground and releasing
modification your feet from your grasp.
Repeat three times.
If you can’t reach your
heels, or if you feel you If the neck feels uncomfortable,
are straining your back or draw your chin towards your chest
neck, try raising your heels corpse pose
a little by tucking your toes
under. If this is still not
1 Lie on your back with scan up to the crown body. Use your breath
comfortable, then place
your arms at your sides, of your head, releasing as your focus to clear
blocks just outside each heel
3
at their highest (usually
4 5 9 Set aside 5–10 minutes
palms up. Let your feet
drop open. Close your
tension in your joints
and muscles along
your mind and keep
yourself present. Rest
about 23 cm/9 inches) and at the end of the session
to enjoy the complete eyes. Starting from the way. Invite peace for 5–10 minutes.
place your hands on those.
relaxation of the the soles of your feet, into your mind and
Corpse Pose.
3 Return to upright 4 To exit the position, exhale 5 Lower your forehead gently
position. Now take both and release your arms, letting to the floor, with your hands our
hands back to grasp both your sitting bones sink down behind you, palm facing upwards. • Relaxes mind & body
heels. Open your chest, on to your heels. Hold for 30 seconds. Repeat the after physical exertion
DAY elongate your spine and pose once more from start
• Promotes deep relaxation
DAY
relax your neck, allowing to finish.
17 your head to tilt backwards. • Reduces fatigue 17
Hold for the count of 15,
106 breathing in position. 107
 side bend Steeple or
Standing • Improves circulation to

Fertility
namaste hands heart & lungs
bow pose • Increases elasticity
1 1 Stand in Mountain of spine
Pose, hands by your The Standing Bow is all • Activates digestive
1 This gentle stretch
sides. Jump, or step, 2 about balance. Kick back system
increases the
your feet to about 2 slowly and gently until you
feet apart and inhale • Improves balance & focus
flexibility of the spine. feel completely steady.
as you gracefully Keep arm
raise your arms. 1 2
straight
Clasp your hands
above your head, 1 Stand in 2 Inhale and
keeping index fingers Mountain Pose, raise your left
straight in a “steeple” hands by your arm straight
position, or pressing sides. Raise your up, palm facing
• Lengthens spine the palms together right foot up forwards.
• Targets “love in the “namaste” behind you and
handles” position. The latter catch the top in
Yoga is a great way to prepare for pregnancy, will increase the the palm of your
• Tones arms right hand.
stretch a little.
physically, emotionally and spiritually.
A strong and flexible body will see you
through the physical challenges associated Jump, or step, feet
apart Foot in
with carrying a child to term, while a well- hand

functioning endocrine system will help you

to cope with the hormonal changes. In some Keep arms straight
2 Exhale and 3

cases, yoga can even overcome fertility bend slowly to 3 Exhale as you kick
the left, ensuring your foot upwards
issues and improve a woman’s chances of you don’t lean and back, holding
forwards or back. your foot firmly.
conceiving. Surprisingly, experts think that Hold for a count
of 10, breathing
one of the most common reasons that women in position, then

DAY
exhale to centre. 4
can’t become pregnant is stress, especially Repeat on the
other side, then

18
Don’t overstretch. Work Focus on
if day to day concerns are compounded by repeat three times to your own limits something
on both sides. directly in front
anxiety about being able to conceive. Yoga of you to improve
4 As you kick your
2 balance foot up, your body will
breathing techniques and asanas release naturally fold forwards.
Keep kicking back until Stomach
tension and relieve anxiety, leaving you less your body becomes parallel to
parallel with the floor, floor
vulnerable to stress and more able to relax, and your leg is kicked up
as far as you can manage.
sleep and renew your energy. We suggest you Hold in position for the DAY
count of 10, breathing.
try yoga before using fertility drugs. See our
Distribute weight
evenly through Repeat on the other side. 18
both feet Repeat on both sides
fertility boosting routine on page 190. twice more. 109
 goddess pose 1
3 The Goddess Pose
strengthens your hips
and thighs and will also
improve your balance.
1 Stand in Mountain
Pose. Bring your legs
wide apart, and turn
your toes out as far as
is comfortable. Inhale
and raise your arms to
shoulder height,
palms face down.
2 straight to
2 Exhale and lower
yourself into a squat
position. Bend your
arms to 90 degrees,
palms facing forwards.
3
3 Keep your knees
pulled back, to prevent
injury. Your hips will
open as you lengthen
your spine. If you need
to rest your arms,
bring your palms
together in prayer
position. Hold
DAY this position for
18 20–30 seconds.
Repeat three
times.
110
intense side Look up
Half Twist 1 Sit on the floor,
feet together
2 Inhale to lengthen the
spine and press your sitting
stretch 1 Stand in Mountain
Pose, feet wide apart.
extended in front
of you and hands
bones into the floor. Exhale
and bend your right knee,
1 2
This stretch is similar to Raise your arms to on the floor beside drawing it towards your
the Standing Forward shoulder level. Press
• Opens hips 4 Bend (first learned your hands together 5 This Half Twist has the
your hips. chest. Place your right foot
on the floor just outside
& groin on page 14), but the behind your back, power to transform your left knee.
• Strengthens positioning of the legs fingers facing upwards. your spine. It boosts
thighs (one forward, one back), Turn to the right, with blood flow to the disks,
creates a deeper stretch. your right foot and leg and builds strength and
• Increases
overall body Turned out to the side flexibility in the tiny
strength at about 90 degrees. muscles that support
Look up, creating an the spine.
3 Place your right 4 Gently twist your head
arch in your back. hand on the floor and neck as far as possible
• Massages digestive behind you and bring without straining to the
Look over right 4
1 organs, aiding your left hand over to 3 shoulder right. Hold for 5 full breaths.
elimination clasp your left knee. Return to the initial position
2 Exhale and then repeat on the other
• Stimulates lymph flow
stretch forwards side. Repeat on both sides
from the tailbone, • Improves balance • Strengthens immune twice more.
chin extended. system
• Relieves stiffness in
Keep your legs shoulders, neck & • Calms nervous system
wrists
maintain your
balance. • Opens chest
• Massages digestive
organs
• Strengthens legs
seated Aim your forehead
1 Sit on the floor 2 2 Inhale as you 3 Exhale as you
2
1
in Staff Pose, feet gracefully raise towards your lower your arms and
forward together, legs
extended out in
your arms above
your head. Raise
knees. Feel your
back stretch but
lean forwards to grasp
your knees. Hold
bend front of you and your gaze, arch your
do not strain it
for a count of
3 Lower your
spine and look
6 Among other
hands on the floor
beside your hips.
body back, and hold
for 5–8 breaths.
3 15. Return to
the initial
straight ahead. things, this staff pose
Hold 5 seconds. forward bend
1
stimulates the
liver, kidneys,
ovaries and
uterus.
3
4 Inhale as you reach 5 Reach your forehead as close
• Strengthens spine 4 5
up and backwards, as in to your shins as is comfortable.
4 Drop your forehead towards your • Improves digestion Step 2 above. Exhale as Hold for a count of 10, breathing
left knee, until your nose is as close • Can help with you lower your arms and in position. Only go as far as is
as is comfortable to your kneecap. infertility, high blood lean forwards to grasp comfortable for you. Repeat in
Hold for the count of 5, breathing pressure & insomnia your toes. If you can’t both positions twice more.
normally. Bend the right knee reach your toes, grasp DAY
• Relieves menstrual
slightly if the stretch is too intense.
Return to an upright position and The aim is to bring discomfort & your ankles or shins. 18
repeat on the other side. Repeat your head towards 4 menopause symptoms
on both sides twice more. your knee 111
 knees-to- This asana releases tension
in the lower back. It can balancing cat • Improves balance
& coordination cobra Pose CHILD’S POSE
chest pose also be helpful for sciatic
nerve pain.
pose • Lengthens spine
The Balancing Cat • Builds core strength By opening your chest 1 Lie flat on your stomach, head This restful pose is
Pose helps build cavity, this asana opens turned to the side, arms extended a great way to end a
7 8 core strength and 1 9 up space for your lungs, along your sides. 10 practise session. It 1

coordination. easing asthma and lengthens the back,

allergy symptoms. releasing tension and
• Provides relief from calming the mind.
indigestion, bloating
acid reflux, flatulence Keep gaze down
& constipation
• Stretches & 1
• Improves symptoms of IBS
1 Lie on your back with 1 Begin on all fours, hands and knees aligned with your strengthens spine
your legs extended. aligned with your shoulders hips. • Stimulates brain
Draw your right knee up 2 • Relieves fatigue
towards your chest. Clasp • Tones respiratory
& digestive systems • Relaxes neck
your hands around the 2 Turn your head and rest your & shoulders
knee. Gently squeeze your • Energizes legs forehead on the floor. Place your
leg towards you. Repeat hands palms downwards at shoulder • Stimulates digestion
with the other leg. 1 level. Relax your thighs. • Stretches lower back 1 Kneel on the floor, big toes
touching. Sink back onto your
heels with knees hip-width apart
and spine straight. Clasp one wrist
with one hand.
2 Inhale, pull in your abs and as you return your arm to the
extend your right arm in front floor. Repeat with the left arm. 2 2

2 Return to the first of you, palm downwards. Keep Repeat 5 times with each arm.
position on your back. your shoulders level. Exhale Return to starting position.
Now draw both knees up 3 As you exhale, press into
3
towards your chest. Clasp your hands and slowly raise
your hands around the your trunk. Ensure shoulders
knees. Gently squeeze remain down and relaxed.
your legs towards you.
Repeat with one and 2 Thighs may feel tense;
two legs at a time relax them. Lift from the 2 Exhale as you fold forward from Keep knees apart so that,
twice more. back, not the legs your hips, bringing your head and if necessary, your body
chest down gently as far as you can can sink down between
them towards the floor
3 Inhale, pull in your abs, Exhale and return your leg to towards the floor. If possible, touch
and extend your right leg out the floor. Repeat with the left your forehead on the floor.
3
behind you, keeping your ankle leg. Repeat 5 times with each
3 Let your legs drop
aligned with your shoulders. leg. Return to starting position. 3 Unclasp your hands, resting the
down gently to the floor.
Leave your knees bent 4 Keep lifting your trunk as far backs on the floor. Draw your tailbone
4 Do not tilt
as is comfortable. Gently tilt your gently down towards your heels. Feel
about 18 inches apart. head any Tailbone
head backwards until your chin is further than the stretch in your lower back. Hold
Relax into the floor and should be
parallel with the floor. Hold for a shown the pose 2–3 minutes, taking deep, resting on
focus on your breathing
count of 15, breathing in position. slow breaths. heels
for 1–2 minutes.
Gradually lower your trunk to 3
3 the floor, one vertebra at a time.
Repeat three times.
DAY Toes pressed DAY
18 4 Inhale, pull in your abs, and for a count of five, then repeat
against floor
4 18
extend your left leg and right on the other side. Repeat five
112 arm at the same time. hold times, alternating limbs. 113
 standing half
Menopause
lotus
1 We return to the Standing
Half Lotus. As with any
balancing pose, come into
the position slowly and
with awareness. If you
enter the pose too quickly,
you are more likely to lose
your balance.
The transition from the childbearing years
to the years of wisdom treats everyone
differently. Most women experience some • Improves balance
• Increases flexibility in
symptoms and a few have quite a difficult hips, knees & ankles
time. As your reproductive years wind • Regulates nervous
& lymphatic systems
down, your body no longer requires so much
estrogen and progesterone and your ovaries
produce less of them. It takes time for your
body to adjust and the withdrawal symptoms garland pose
can include hot flashes, mood swings and
insomnia, among other things. This is a
2 The Garland Pose, or
Malasana, is a great way
natural process, a “coming of age,” that leads
DAY
to increase strength and
flexibility in your groin,
to serenity and well being. Unless you have hips, knees and ankles.
19
severe symptoms or specific medical issues,
there is no need to reach for a cocktail of
pharmaceuticals. Yoga is very effective at
this stage of life because it regulates your
endocrine system and improves your ability • Strengthens back
& abs
to relax and sleep, while increasing your body • Improves balance
strength and stamina. See our routine for • Opens groin area
• Builds strength in
menopause symptoms on page 190. ankles & feet
Look straight
ahead, focusing
1 Stand in Mountain
on an object
2 Move your body 3 Inhale, and raise
Pose, with hands weight to your left your arms above
by your sides. To foot. Bend your right your head, pressing
help maintain your
1
knee, raise your right
2
your palms together.
3
balance, focus on foot and use your Straighten your arms
an object in front left hand to gently and stand tall. Hold
of you. position your foot as the position for five
far up your left thigh complete breaths, then
as is comfortable. gently lower your arms
and release your foot.
Repeat on the other
side. Repeat twice on
both sides.
Press foot against
standing leg to
help keep balance
Activate leg
muscles to help
keep balance
1 Start in
Mountain Pose
1 2
3 Open your knees
and press your
3
with your feet elbows against
slightly wider them. Bring your
than hip distance palms together in
apart. Turn your front of your chest.
toes out slightly Stay here for 30–60
so that they are a seconds. To exit the
little wider than pose, either sit back
your heels. onto your buttocks,
or push back up to
standing. Repeat.
modification
2 Raise your arms so
that they are parallel
to the floor, Bend your
If your calf muscles are tight
you may not be able to keep
knees deeply, sinking
down slowly until
your balance. In that case
placed a folded towel or blanket
your hips are lower
than your knees, a few under your heels. As your calf DAY
muscles become more supple,
inches off the floor.
Keep your heels flat you will be able to eliminate the 19
blanket or towel.
on the floor.
115
 standing triangle pose 1
alternate- 1 Sit in the half-lotus
pose, or in a simpler
2 Exhale through your left
nostril as you use your thumb
forward bend 1 nostril cross-legged position
if the half-lotus is too
to close your right nostril.
Inhale slowly and deeply
1 Stand in
Mountain Pose, breathing difficult. Place your hands through the left nostril. Now
3 4 5
1 2
with your feet comfortably on your use your ring and little finger
We return to this This intensive stretch You may find that you knees in the shuni mudra, to close your left nostril and
just slightly 1 Stand in
intensive stretch brings many benefits, such can practice this breath or seal of patience. slowly exhale through your
apart. Mountain Pose.
which will help keep as alleviating back pain and without using your right nostril. Inhale through
Step your feet wide
your spine strong and symptoms of menopause. finger and thumb. the right nostril, then close
apart. Exhale and
flexible. it with your thumb. Exhale
raise your arms
to shoulder level, through the left nostril. This
• Elongates & strengthens
palms facing In the shuni mudra, or is one complete breathing
• Strengthens back spine
down. “seal of patience,” the cycle. Repeat 7 times.
muscles • Tones legs • Decreases stress thumb and the second
• Stretches hamstrings • Stimulates liver, spleen finger are lightly touching
The wider your • Enhances mental function at the tips
• Tones digestive & kidneys legs are, the
more intense the • Soothes nervous system
organs • Builds strength
stretch will be • Promotes calmness
• Can relieve headaches & determination
2 & sleep
• Boosts energy
2

2 Inhale as you 1 1 Sit on the floor in staff 2 2 Draw your knees up and
raise your arms 2 Turn your right foot pose, legs extended in grasp your legs just below
parallel above your and leg out to the side to front of you and hands the knees. Inhale as you
head, palms facing 90 degrees. Turn your on the floor with fingers lengthen your spine and
inwards. left foot slightly towards facing forwards. press your shoulder blades
right heel. back, opening your heart.
3
Boat pose
3 Exhale as you fold
forward from the hips. Turn right foot
Keeping the knees and leg out
straight, run your hands 3 6 The Boat Pose
down your legs as far as 3 Place your left hand strengthens the core
they will go. Bend from the hips, on your hip. Exhale as
like a hinge, keeping muscles of your body.
If you can reach the you slide your right You may shake in
the back straight 3 Exhale as you lean back, 4 Exhale as you straighten your legs at
floor, place them arm down your right position, this is fine.
palms down by your leg as far as it will go slipping your hands under an upward angle, stretching your arms
However, if you find forwards. Balance in position, breathing
feet. If you can’t reach without straining. Keep you are holding your your lower thighs. Balance
the floor, grasp your Relax neck your chest open. on your sitting bones. normally, for 20–30 seconds, or as long as
breath or feeling
shins, ankles or feet, you can without losing the pose.
4 Stretch your left arm up in discomfort in your
and gently bring your
4 Repeat twice.
line with your right shoulder. lower back, then take
nose as close to your a break.
Turn your head to look up at 3 4
knees as is comfortable.
your hand raised above your
Hold for a count of 10,
head. Hold for a count of 20,
breathing in position. • Strengthens hips,
breathing in position. Repeat
To exit the pose, thighs & back
on the other side. Repeat twice
DAY place hands on hips, Keep feet aligned DAY
more on both sides. • Tones abs
and slowly raise your To release the
19 upper body to standing Rest your hand on your shin, • Improves digestion pose, exhale and 19
position as you exhale. ankle or the floor, but don’t lean slowly lower your
• Improves balance
116 Repeat twice more. on, or put pressure on your knee legs to the floor. 117
 downward upward facing
1 1 Lie on your stomach on
the floor, head turned to
facing dog dog pose one side.

Knees slightly Arms straight

Downward Facing Dog, or
7 Adho Mukha Shvanasana,
is a rejuvenating pose that
should be practised often.
• Strengthens shoulders
• Stretches hamstrings
and calves
• Energises the whole
body
• Increases blood flow
to head
• Relieves menstrual &
menopausal symptoms
This asana is
contraindicated for
those with high or
low blood pressure,
acid reflux or
shoulder or wrist
pain or injury.
belly twist
behind hips
1 2
9 The Upward Facing
2 Turn your head to the
Dog is a powerful back 2
front. Inhale and place the
stretch that will firm
your buttocks and
palms of your hands on the
1 Get down on all fours, hands 2 Rise up onto the tips of your
strengthen your spine, floor just below shoulder
shoulder-width apart and knees toes. Draw your hips back and level. Bring your shoulders
keep your arms straight. arms and wrists.
hip-width apart. Slide your towards your ears while
hands slightly in front of pressing your shoulder
your shoulders. blades inwards towards
each other.
• Strengthens spine,
torso & arms
• Tones abs & hips 3 Exhale, push down on
3
• Opens lungs your hands and lift your
3 4 Legs straight
head, chest, trunk, hips
• Improves circulation & and thighs off the floor.
posture
Feet, knees, and shins
Keep heels • Stimulates abdominal should stay on the floor.
on floor area
3 Exhale and lift your hips up towards the ceiling, 4 If you have tight hamstrings, your heels will remain
straightening your arms and legs. Keep your knees lifted; this is fine. Ensure you don’t overstretch or your 4
slightly bent. Ease your heels down towards the floor, hamstrings may become even tighter. You should feel 4 Raise the centre of your
pushing through your hands as well as your feet, as a stretch, but no pain. Relax your neck and breathe chest upwards and gently
though trying to take your chest towards your toes. evenly, lengthening the spine with each breath. Repeat. arch your neck and head to
look upwards. Hold for
5 complete breaths.
Repeat three times.
1 2

8 The Belly Twist can

help resolve tight or
hunched shoulders.
Be sure to keep both
shoulders pressed to
the ground throughout
the asana.
• Stretches entire spine
• Relaxes the neck
• Promotes digestion
• Relaxes whole body
DAY
19
118
1 Lie on your back on the floor, feet
together and arms along the sides of your
body, palms facing downwards.
4 Exhale, and keeping both
3
knees together, turn them to
the left, pressing them as close
to the floor as you can. At the
same time turn your head to
the right. Keep both shoulders
on the floor. Hold for the
3 Stretch your arms count of 5. Inhale
out at right angles and bring your
to your body, palms knees and head
facing downwards. back to the central position.
Repeat on the other side. Repeat
Relax your neck
and shoulders. twice more on both sides.
2 Inhale and bring your knees up
corpse pose
towards your chest. Wrap your
arms around them.
10 Set aside 5–10 minutes 1 Lie on your back with scan up to the crown Use your breath as
4 at the end of the session your arms at your sides, of your head, releasing your focus to clear your
to enjoy the complete palms up. Let your feet tension in your joints mind and keep yourself
relaxation of the drop open. Close your and muscles along the present. Rest for 5–10
Corpse Pose. eyes. Starting from way. Invite peace into minutes.
the soles of your feet, your mind and body.
• Relaxes mind & body
after physical exertion
• Promotes deep relaxation
DAY
• Reduces fatigue 19
119
 complete Relax upper body,
side bend Steeple or

Postpartum
let chin sink to chest namaste hands
breath 1 2

standing 1 1 Stand in Mountain

Pose, hands by
1 We begin again today with 2 Whittle your hips
your sides. Jump,
out classic warm-up asana. and waist with this
or step, your feet to
gentle side bend.
about 2 feet apart
and inhale as you
gracefully raise your
arms. Clasp your
hands above your
1 Stand in 2 Begin a long, head, keeping index
Mountain Pose. deep breath as fingers straight in a
Exhale slowly you slowly raise “steeple” position.
through the nose, your chin and • Lengthens spine
Carrying a baby to term and giving birth is an contracting your arms, palms
• Targets “love Hug your head
abdomen and facing upwards. tightly with your
handles”
exciting and fulfilling moment in a woman’s • Increases energy
relaxing your Lifting your arms biceps to lock your
shoulders and neck. opens your lungs • Tones arms
& focus torso into position.
life, but it is also physically and emotionally Let your chin sink allowing the air
• Strengthens spine towards your chest. to flow in.
demanding. After the baby is born your body • Tones arms & upper body

needs time to re-adjust. Your uterus must • Improves balance

Jump or step feet
& posture about 2 feet apart
slough off extra cells and your hormones
need to stabilize. You also have a tiny human
being to take care of 24/7, so don’t rush Reach for the sky on Focus on coordinating your
tips of toes breathing and movement, 2 Exhale and bend
inhaling as you rise to your
straight into an exhausting exercise routine toe tips and exhaling as
slowly to the left. If you Keep arms straight
3 4 feel yourself leaning
you lower your arms and
too soon. If yours was a natural birth, we heels return to the floor slightly forwards or 2
backwards, it means you
recommend that you wait at least 2–3 weeks, are taking the stretch too
far. Hold for the count
or until the bleeding has stopped, before of 10, then return to

DAY
centre. Repeat on the
taking up yoga again. If you had a cesarean other side. Repeat
three times on

20
Only bend as far as
you should wait 6–8 weeks, or until the both sides. is comfortable
3 At the same 4 Exhale as
wound has healed. Then, start slowly, with time, rise up on you gracefully
your toes until lower your
gentle breathing and relaxation asanas, your arms are arms and sink
fully extended down onto your
such as Corpse Pose (see page 17) and Belly and, if you feel heels. Repeat
steady, bring five times.
Breathing (see page 53). When your body your hands
together. Hold
is completely healed, usually at about three your breath and DAY
count slowly
months, you can resume full yoga practise. to five. Lower arms
gracefully and sink
Distribute weight 20
evenly through
down onto heels
See our postpartum routine on page 189. both feet 121
 tree pose If you have high
Focus gaze on Half Twist 1 Sit on the floor,
feet together
2 Inhale to lengthen the
spine and press your sitting
a fixed point extended in front bones into the floor. Exhale
blood pressure, for balance 1 2
skip Step 5 where of you and hands and bend your right knee,
1 2
on the floor beside drawing it towards your
you raise your arms
3 The Tree Pose, or above your head. 4 This gentle twist not
your hips. chest. Place your right foot
on the floor just outside
Vrikshasana, is named only realigns the spine
after the Sanskrit word your left knee.
but will also firm your
Vrksha for “tree.” The waistline.
leg you balance on
represents the roots,
while your body and
outstretched arms 3 Place your right Look over right
represent the branches hand on the floor shoulder 4 Gently twist your head
as they reach for the sun. • Massages digestive behind you and bring and neck as far as possible
organs, aiding your left hand over to 3 4 without straining to the
elimination clasp your left knee. right. Hold for 5 full breaths.
• Improves 1 Stand in Mountain 2 Inhale and raise
concentration • Stimulates lymph flow Return to the initial position
Pose, hands by your right knee to then repeat on the other
& balance • Strengthens immune
your sides and legs your chest, clasping side. Repeat twice more on
• Reduces stress slightly apart. it with your hands. system
both sides.
• Strengthens ankles, Focus on an object in Raising hands above • Calms nervous system
calves, thighs & hips front of you to help head is an advanced
keep your balance. position
• Improves overall body
strength

3 4 5
knees-to-chest 1 Lie on your back with your legs
extended. Draw your right knee
1

pose up towards your chest. Clasp your

hands around the knee. Gently
squeeze your leg towards you.

Firmly press foot

5 The Knees-To-Chest
Repeat with the other leg.

against leg Pose is a gentle asana

that helps relieve 2 Return to the first position on
Keep standing
digestive problems. your back. Now draw both knees
leg straight 2
& firm up towards your chest. Clasp your
hands around the knees. Gently
squeeze your legs towards you.
3 Use your right hand 4 Bring your hands 5 If you have no
• Provides relief from
to place the sole of together in front of difficulty keeping your indigestion, bloating
your right foot on your your chest in the balance, inhale and raise acid reflux, flatulence
left inner thigh. If this anjali mudra (prayer your arms above your & constipation
is too difficult, place it pose). Hold for several head, bending them
on your inner calf or complete breaths. at the elbows so that • Improves symptoms 3 Let your legs drop down gently
3
ankle. Avoid placing your palms are pointing of IBS to the floor. Leave your knees
it on the inner knee. upwards from your head. bent about 18 inches apart. Relax
DAY Raise your arms. into the floor and focus on your
DAY
Hold for 5 complete
20 breaths. Repeat on the breathing for 1–2 minutes. 20
other side. Repeat once
122 on both sides. 123
 1

half locust CHILD’S 1 Kneel on the floor,

big toes touching.
1 2 Exhale as you fold
forward from and
POSE Sink back onto your
heels, with knees hip-
hips, bringing your
head and chest down Keep knees apart so that
Big toes width apart and spine gently as far as you your body sinks down
Palms down together between them towards
6 The Half Locust, or
1 Lie flat on the floor, legs and big toes
touching. Rest your arms on the floor,
7 The Child’s Pose is
straight. Clasp one
wrist with one hand.
can towards the floor.
If possible, touch your
the floor
Ardha Shalabhasana, a gentle, restorative forehead on the floor.
palms facing downwards.
prepares the body for the position often used to
Full Locust back bend. 2 Turn your head towards calm the body after more 2

the front and rest the ball of challenging poses.

your chin on the floor.
2

• Relieves stress & mild • Relieves fatigue

depression • Relaxes neck
• Stimulates thyroid Ball of chin & shoulders
• Promotes sleep on floor • Stimulates digestion
3 Unclasp your hands, resting Tailbone should be
& youthfulness • Stretches lower back resting on heels 3
3 Exhale and very slowly lift your left the backs on the floor. Draw your
• Improves digestion leg off the floor and raise it as high as tailbone gently down towards your
• Benefits infertility, possible. Press your palms against heels. Feel the stretch in your lower
asthma & sinusitis the floor. Hold for the count for 5 then back. Hold the pose 1–2 minutes,
slowly lower you left to the ground. taking deep, slow breaths.
• Relieves menopausal
Repeat with the other leg.
symptoms

bow pose 1 Lie on your stomach on

the floor, head turned to
one side.

4
People with high
blood pressure, 8 The bow pose is a
heart disease or Palms pressed powerful back bend. 2 2 Turn your head to the
who have suffered a against floor front. Inhale and reach
stroke may need to behind you to clasp the tops
avoid this pose as it 4 Exhale and press your palms against the • Strengthens spine of your feet with your hands
floor as you slowly lift both legs off the floor. as you raise your chest off
increases pressure • Tones whole body
Just lift your legs a few inches off the floor, the floor.
in the neck.
without straining. Hold for the count of 5 then • Opens lungs
lower to the floor.
• Improves circulation

5 Exhale and press your palms against the 3 As you exhale, push your 3

floor and slowly lift both legs off the floor feet into the palms of your
again. Lift your legs as high as they will go hands. As you push, your body
without straining. Hold for the count of five will naturally lift, but focus on
then lower your legs to the floor. Repeat. pushing your feet as opposed
to lifting to prevent injury.
DAY 5
Hold for 3-5 breaths. Exit by
DAY
20 Palms pressed against lowering yourself to the ground 20
floor helps lift feet and releasing your feet from
124 your grasp. Repeat twice. 125
 1 Stand in Mountain
complete warrior iii

Catch-Up 3
Pose. Exhale and 1 Stand in Mountain
Pose, arms by
breath let your chin sink to
your chest. Inhale as your side. Fix your
standing you raise your arms.
Rise up on your toes
1 gaze on something
in front of you
1 This energising warm-up 1 until your arms are 2
3 The third of the
and focus on it
pose combines movement fully extended above warrior poses throughout the
with breathing. your head. combines a lunge exercise. This will
movement and help you keep your
balance. balance.

Hold your breath and

count slowly to 5.
• Increases energy
& focus 1 Exhale as you
• Strengthens
gracefully lower your
• Strengthens spine spine, shoulder
arms and sink down
& hip muscles
• Tones arms & upper onto your heels.
body Repeat 5 times. • Opens chest

• Improves balance • Improves balance

& posture • Tones abs
Today we will run through 17 of the 39 asanas Lower arms
2
gracefully and
sink down onto
you have learned over the past three weeks. Rise up onto
toe tips heels
Take a moment to reflect on how far you have
come in a relatively short period of time. You
have worked hard and done well! We believe
that you will be feeling so much healthier and side bend
calmer than when you started this course. 1 Stand in Mountain
Pose. Step your feet
Depending on your age and fitness level, Arms straight 2 Exhale as you lunge your right
2 This hip stretch will help to about 2 feet apart
and inhale as you raise
foot forwards, bending your knee
reduce flabbiness at the
you may still be struggling with some of the to 90 degrees. Raise your arms and

DAY
waist and hips. your arms. Clasp your
extend them forwards over your
hands above your head,
asanas. Don’t worry about this; just keep in either the “steeple”
ears and fold your torso forwards
over your right thigh.

21
or “namaste” positions.
practising and remember not to force your Exhale and bend slowly
3

body. It may take you a little longer with some to the left. Hold for a
count of 10, then inhale
of the poses, but it doesn’t matter. As we to centre. Repeat on the
other side. Repeat on
head into the final stage of our course, we will both sides twice.
3 Inhale as you slowly lift
be introducing some more advanced poses. your left foot off the floor,
extending it out behind you
If you don’t feel ready for these, you could so that it is parallel to the
DAY
floor. Straighten your right
repeat the last seven days. Proceed at the
• Lengthens spine
• Targets “love handles” Distribute weight
leg and stay in the pose 21
evenly through for five complete breaths.
pace that feels best for you. • Tones arms both feet Repeat twice on both sides. 127
 Standing bow 1 1 Stand in
Mountain Pose, garland pose 1
tree pose 1 Focus gaze on a fixed
point for balance intense side 1 Look up

pose hands by your

sides. Raise your
stretch 1 Stand in Mountain
Pose, feet wide apart.
1 Stand in Mountain This pose is part Raise your arms to
right foot up behind The Garland Pose is a The Tree Pose forward bend, part shoulder level. Press
4 The Standing Bow
you and catch the
top in the palm of
5 great way to increase
strength and flexibility
6 improves balance
and overall strength.
Pose. Inhale and
raise your right
7 balancing pose. your hands together
is all about balance. your right hand. knee to your chest, behind your back,
in your groin, hips,
Kick back slowly clasping it with your fingers facing upwards.
knees and ankles.
and gently until you hands. Focus on an Turn to the right, with
feel steady. Keep arm object in front of you your right foot and leg
straight • Strengthens back Turned out to the side
to help keep your
& abs • Improves balance. at about 90 degrees.
• Improves balance concentration Look up, creating an
• Improves & balance arch in your back.
circulation to • Opens groin area
• Reduces stress 2
heart & lungs • Builds strength in
2 ankles & feet • Strengthens ankles,
• Increases calves, thighs & hips 2 Exhale and
elasticity stretch forwards
• Improves overall from the tailbone,
of spine 1 Start in Mountain
body strength chin extended. Keep • Improves balance
Pose with your feet
• Activates slightly wider than hip your legs straight • Relieves stiffness in
2
digestive system 2 Inhale and distance apart. Turn 2 Use your right to maintain your shoulders, neck &
raise your left arm your toes out slightly hand to place the balance. wrists
• Improves balance straight up, palm so that they are a little sole of your right
& focus facing forwards. • Opens chest
wider than your heels. foot on your left
2 inner thigh. If this is • Massages digestive
too difficult, place it organs
3 Exhale as you kick on your inner calf or • Strengthens legs
your foot upwards ankle. Avoid placing
3 and back, holding it on the inner knee.
your foot firmly. Raise your arms.
2 Raise your arms so
3
Focus on that they are parallel 3
something to the floor, Bend your
directly in front knees deeply, sinking
of you to improve 3 Lower your
down slowly until your Firmly press foot
balance spine and look
4 hips are lower than your against leg straight ahead.
knees, a few inches off
Hold 5 seconds.
the floor. Keep your heels
Stomach flat on the floor.
parallel to
floor 3
4

3 Bring your hands

together in front of your
4 As you kick your foot up, 3 Open your knees
chest in the anjali mudra
your body will naturally fold and press your elbows
(prayer pose). Hold 4 Drop your forehead towards
forwards. Keep kicking back against them. Bring your
for several complete your left knee, until your nose is
until your body becomes palms together in front
breaths. Repeat on the Keep standing leg as close as is comfortable to your
parallel with the floor, and of your chest. Stay here straight & firm
other side. Repeat on kneecap. Hold for the count of
your leg is kicked up as far for 30-60 seconds. To
DAY both sides. 5, breathing normally. Bend the DAY
as you can manage. Hold exit the pose, either sit
right knee slightly if the stretch is
21 in position for the count of
10, breathing. Repeat on the
back onto your buttocks,
or push back up to
too intense. Return to an upright The aim is to bring
21
position and repeat on the other your head towards
other side. Repeat twice standing. Repeat twice.
128 more on both sides.
side. Repeat on both sides. the knees 129
 alternate-
nostril
breathing
8 Alternate-nostril breathing
is a simple way to relieve
stress and calm the mind.
• Decreases stress
• Enhances mental function
• Soothes nervous system
• Promotes calmness
& sleep
• Boosts energy
2 Exhale through your left nostril
as you use your thumb to close your
right nostril. Inhale slowly and deeply
through the left nostril. Now use your
ring and little finger to close your left
nostril and slowly exhale through
your right nostril. Inhale through
the right nostril, then close it with
your thumb. Exhale through the
left nostril. This is one complete
breathing cycle. Repeat 7 times.
half lotus
1
pose
This pose
9 improves blood
1 stretched leg as far up
flow in the
pelvis and can
ease menstrual
discomfort.
1 Sit in the half-lotus pose, or in a • Builds flexibility
simpler cross-legged position if the in hips, knees
half-lotus is too difficult. Place your & ankles
hands comfortably on your knees in
• Strengthens spine
the shuni mudra, or seal of patience.
& abs
• Improves posture
• Increases energy
2 infertility, high blood
2 Bend your left knee
and pull the leg in and
tuck the heel under your
right leg with the heel
up against your groin.
Breath in position for
10 complete breaths.
1 Sit in Staff Pose. Bend
the right knee, clasp the
foot with both hands,
and place your foot on
top of your still out-
your thigh as possible
11
(your goal is to place it
in the hip crease).
2 • Improves digestion
seated 1 1 Sit on the floor, 2 2 Inhale as you Aim your forehead 3 Exhale as you lower
forward feet together, legs
extended out in
gracefully raise
your arms above
towards your
knees. Feel your
your arms and lean
forwards to grasp
bend front of you and your head. Raise
back stretch but
do not strain it.
your knees.
hands on the floor your gaze, arch your Hold for a
This stretch beside your hips. body back, and hold 3 count of 15.
helps soothe for 5–8 breaths Return to the
headaches and initial staff
anxiety and pose.
reduces fatigue.
• Strengthens spine 4 4 Inhale as you reach 5 Reach your forehead as
5
up and backwards, as in close towards your knees
step 2 above. Exhale as as is comfortable. Hold for
• Can help with you lower your arms and a count of 10, breathing in
lean forwards to grasp position. Only go as far as is
pressure & insomnia your toes. If you can’t comfortable. Repeat twice.
• Relieves menstrual reach your toes, grasp
your ankles or shins.
discomfort &
menopause symptoms
Keep feet parallel

Boat pose 1 Sit in Staff Pose.

Draw your knees up belly twist
1 2

and grasp your legs just

1 below the knees. Inhale 2
as you lengthen your

10 The Boat Pose is a

spine and press your
shoulder blades back,
12 Like the Half Twist, this
balancing position asana will also help
opening your heart.
in which the body with poor digestion. 1 Lie on your back on the floor, feet 2 Inhale and bring your knees up
resembles a boat in 2 Exhale as you lean back, together and arms along the sides of your towards your chest. Wrap your
the water. slipping your hands under body, palms facing downwards. arms around them.
your lower thighs. Balance on
your sitting bones.
4 Exhale, and keeping both
4
• Strengthens hips, knees together, turn them to
thighs & back 3 the left, pressing them as close
• Tones abs • Stretches entire spine to the floor as you can. At the
same time turn your head to
• Improves 3 • Relaxes neck the right. Keep both shoulders
digestion • Promotes digestion on the floor. Hold for the
3 Exhale as you straighten
• Improves balance your legs at an upward angle, • Relaxes whole body 3 Stretch your arms count of 5. Inhale
stretching your arms forwards. out at right angles and raise your
DAY to your body, palms knees and head
DAY
Balance in position, breathing
21 normally, for 20–30 seconds, facing downwards. back to the central position. 21
or as long as you can without Relax your neck and Repeat on the other side.
130 losing the pose. Repeat twice. shoulders. Repeat on both sides. 131
 balancing
cat pose
13 The Balancing Cat
Pose helps build
core strength and
coordination.
• Improves balance
& coordination
• Lengthens spine
• Builds core strength
3 Inhale, pull in your abs, and extend your right leg out
behind you. Exhale and return leg to the floor. Repeat
with the left leg. Repeat 5 times with each leg. Return to
starting position.
knees-to-chest
pose
This pose helps eliminate
14 impurities through the
lungs and excretory
systems.
1 Repeat with the
• Provides relief from
indigestion, bloating
acid reflux, flatulence
& constipation
• Improves symptoms
of IBS
2 legs drop down to the
DAY
21
132
Shoulders, hands
& knees aligned half bridge 1 Lie on your back, knees
bent and feet flat on the
2 Gently lift your hips and lower back off
the floor, as you exhale. Link your arms
pose floor. Place your arms
along your sides, palms
under your body and hold for a count of
10, breathing in position. To exit the pose,
Keep gaze down facing down. return your hands to your sides and
1 2
16 The Half Bridge pose
lower your spine to the floor,
one vertebra at a time.
stretches the spine, but Repeat twice.
2
also reduces feelings of 1
stress and fatigue.
1 Begin on all fours, 2 Inhale, pull in your abs and extend your right
hands aligned with your arm in front of you, palm downwards. Keep your • Opens chest
shoulders and knees shoulders level. Exhale as you return your arm to
the floor. Repeat with the left arm. Repeat 5 times • Relieves menstrual
aligned with your hips.
with each arm. Return to starting position. pain
• Stimulates thyroid
gland
• Energises, tones
& strengthens glutes
& legs
3 4
camel pose 1 Kneel on the floor with
your knees hip-width
2 Lift your ribs and chest
and press your pelvis
1 apart. Inhale and raise your 2 forwards. Reach behind
4 Inhale, pull in your abs, and extend your left hands above your head, you and place your right
leg and right arm at the same time. hold for palms facing inwards. hand on your right heel.
a count of five, then repeat on the other side.
Repeat five times, alternating limbs.
17 The Camel Pose is a
Look down towards your
right heel. Hold for the
kneeling backwards bend. count of 10, breathing in
It opens your hips and position. Return to upright
shoulders. position and repeat on the
1 Lie on your back
with your legs bow pose 1 Lie on your stomach, head
turned to one side. Turn your • Opens chest
other side.
extended. Draw
your right knee up
head to the front. Inhale and reach
behind you to clasp the tops of
& shoulders
The Bow Pose
towards your chest. your feet with your hands as you • Strengthens mid-back
massages organs in
Clasp your hands
around the knee.
15 the abdomen as well
as stretching and
raise your chest off the floor. • Stretches abs & thighs
• Relieves menstrual
Gently squeeze your toning the back. 1
discomfort & mild back
leg towards you.
• Strengthens spine pain
3 4
other leg. • Tones whole body
• Opens lungs
• Improves 5
circulation
2 Now draw both
knees up to your chest. 2 Press your pelvis 3 Return to upright
Clasp your knees. into the floor and position. Now take both
Gently squeeze your lift your chest up hands back to grasp
legs towards you. and forwards. Press both heels. Open your
Hold for 5 breaths. Let your feet away from chest, elongate your
2
your body. Hold spine and relax your 4 To exit the position, 5 Lower your forehead
floor. Leave knees bent neck, allowing your
DAY
for 3 to 5 breaths. exhale and release your gently to the floor, with
about 18 inches apart. Repeat twice. head to tilt backwards.
Hold for the count of 15,
arms, letting your sitting your hands our behind you, 21
Relax into the floor. bones sink down on to palms facing upwards. Hold
Repeat twice. breathing in position. your heels. for 1–2 minutes. 133
 standing half 1 Look straight ahead,
Standing bow This pose improves • Improves circulation

Meditation
focusing on an object elasticity and increases to heart & lungs
lotus pose 1
lung capacity. It also
strengthens the • Increases elasticity
thighs, arms, hips and of spine

1 This pose stretches and 1 Stand in Mountain 2 buttocks, and increases

the flexibility and
• Activates digestive
strengthens the hips, Pose, with hands by strength of the spine. system
hamstrings, shoulders your sides.
and knees. • Improves balance
& focus
1 Stand in Mountain
Pose, hands by your
sides. Raise your right
Keep arm
foot up behind you
straight
2 and catch the top in
2
the palm of your
right hand.

We will end today’s practise session by • Improves balance

learning the Lotus Pose. Don’t worry if you • Increases flexibility in

hips, knees & ankles
can’t achieve the full asana, go as far as you 2 Move your body 2 Inhale and raise
• Regulates nervous
weight to your left foot. your left arm straight
& lymphatic systems
can, then find a comfortable cross-legged Bend your right knee, up, palm facing
raise your right foot and forwards.
position on the floor and prepare yourself for use your left hand to
Foot in
gently position your foot
hand
the delightful inner journey that is meditation. as far up your left thigh
as is comfortable.
Many yogis consider dhyana, or meditation, Activate left leg
muscles to help Focus on something 3

as the seventh stage of an eight-stage path keep balance directly in front

3 of you to maintain
balance
to Enlightenment. There are many ways to
meditate and we suggest you find the one
3 Inhale, and raise your
that suits you best. With your eyes open or arms above your head,

DAY
pressing your palms 3 Exhale as you kick 4
closed, begin by focusing on a specific sound together. Straighten your foot upwards
your arms and stand tall. and back, holding

22
or vision. If you prefer a sound, or mantra, you Hold the position for five your foot firmly.
complete breaths, then
might chose the classic OM. Silently repeat gently lower your arms
and release your foot.
it to yourself as you clear your mind of all Repeat on the other side.
Repeat twice more on
thoughts. If you prefer a vision, focus on an each side. Stomach
parallel to
floor
object or place that makes you feel peaceful 4 As you kick your foot up, your body will
naturally fold forwards. Keep kicking back until
and happy. Some people prefer to focus on your body becomes parallel with the floor, and DAY
your leg is kicked up as far as you can manage.
the rhythm of their own breath. Spend 5–10 Press foot against standing leg
Hold in position for the count of 10, breathing. 22
to help keep balance Repeat on the other side. Repeat on both sides
minutes in silent contemplation. twice more. 135
 1 Start on your hands and knees, eyes 2 Inhale as you slowly lift
cat-cow pose looking down at the floor. Align your wrists your head and tail bone, alternate-
1 In the shuni mudra, or
“seal of patience,” the
2

with your shoulders and your knees with

your hips. Flatten your back by lifting your
moving the chest forwards
and taking the shoulders back,
nostril thumb and second finger
are lightly touching at
stomach up towards your spine. Ensure so that your back is concave. breathing the tips

3 The Cat-Cow pose

your toes are untucked.
5 This pose harmonises
massages and the two hemispheres
stimulates internal of the brain, resulting
organs, such as the in balanced in physical,
kidneys and adrenal mental and emotional
1 2
glands. well-being.

• Relieves stress

• Relieves tension in 3 Exhale as you lower your Relax • Enhances mental

neck function 1 Sit in the Lotus Pose, or in a 2 Exhale through your left nostril as you use your
back, neck & shoulders head and tailbone, raising your
simpler cross-legged position such thumb to close your right nostril. Inhale slowly and
abdomen and arching your spine • Soothes nervous
• Reduces symptoms as the Half Lotus. Place your hands deeply through the left nostril. Now use your ring and
of PMS
upwards. Let your head drop system on your knees in the shuni mudra, or little finger to close your left nostril and slowly exhale
gently between your shoulders 3
• Improves digestion Keep feet parallel • Promotes calmness seal of patience. through your right nostril. Inhale through the right
without forcing your chin towards
& sleep nostril, then close it with your thumb. Exhale through
• Improves flexibility your chest. Repeat five times.
• Boosts energy
the left nostril. This is one complete breathing cycle.
of spine Repeat 7 times.

knees-to-chest 1 Lie on your back with your legs

extended. Draw your right knee
1
lotus pose 1 1 Sit in the Staff
Pose, lengthening
2 2 Bend the right knee,
clasp the foot with both
pose up towards your chest. Clasp your
hands around the knee. Gently
your spine from the
tailbone through to
hands, and place your
foot on top of your still
squeeze your leg towards you. Today we will learn the full the top of your head. out-stretched leg as far
4 This pose reduces
Repeat with the other leg.
6 Lotus Pose, or Padmasana.
If your hips and thighs are
up your thigh as possible
(your goal is to place it in
bloating, improves still not flexible enough, the hip crease).
circulation and helps don’t worry. Sit in the Half
rebalance your energy. 2 Return to the first position on Lotus pose, or whatever
2
your back. Now draw both knees variation is comfortable
up towards your chest. Clasp your for you.
hands around the knees. Gently
squeeze your legs towards you.
4
3 Bend your left 3 4 Rest your hands
• Provides relief from • Builds flexibility in hips, knee and pull the leg on your knees and
indigestion, bloating knees & ankles Skip this asana, or in, lifting it up onto lengthen your spine.
acid reflux, flatulence consult your medical your right thigh as Relax, close your eyes,
• Strengthens spine
& constipation 3 Let your legs drop down gently advisor before close as possible to and concentrate on
& abs
• Improves symptoms to the floor. Leave your knees bent 3 attempting it, if you the right hip crease. breathing calmly. Now
about 18 inches apart. Relax into • Improves posture have acute knee
of IBS begin your meditation,
the floor and concentrate on your • Increases energy injury or if you have as discussed in the
DAY breathing. Repeat three times. had a knee or hip introduction DAY
22 replacement. for Day 22. 22
136 137
 tree pose 1 Focus gaze on 2
chest opener

Heart
a fixed point Raise chin,
for balance gently arch
backwards

1 2

disease
This pose stretches This pose will also help
the thighs, groin and with digestion.
shoulders. It builds
strength in the ankles and
1
calves, and tones the abs. • Tones & firms arms
• Tones & firms bust
• Relieves tension in neck
2 Use your right & shoulders
1 Stand in
Mountain hand to place the • Realigns spine
Pose. Inhale sole of your right
Once viewed as a male illness, we now and raise your foot on your left 1 Stand in Mountain Pose, feet
• Improves concentration right knee to your inner thigh. If this is slightly apart. Interlock your
know that cardiovascular disease is the & balance chest, clasping it too difficult, place it fingers behind your back. Arch
on your inner calf or backwards and hold for a count
leading cause of death among older women. • Reduces stress with your hands.
ankle. Avoid placing of 10, breathing in position.
Focus on an object
• Strengthens ankles,
it on the inner knee.
Younger women have fewer heart attacks calves, thighs & hips
in front of you to
Raise your arms.
help keep your 2 Gently bend forwards,
• Improves overall body
and strokes than men, but within a few years strength
balance. raising your arms behind
2
your back. Hold for a count
of menopause they are just as likely to have of 20 as you breathe.
3 4 Exhale as you return to an
cardiovascular disease. Happily, there is a upright position. Repeat
three times.
Keep legs
lot you can do to prevent or delay the onset straight
of heart disease. A healthy Mediterranean- 3

style diet based around vegetables, fruit, 3 Raise your arms to

shoulder height, and
wholegrains, fish, nuts and monounsaturated interlock your fingers
fats, combined with moderate levels of behind your back. Arch

DAY
backwards again as far
exercise can significantly reduce your risk. as is comfortable for
you. Hold for a count of

23
Yoga fits in perfectly with a heart-healthy 5, breathing in position.

lifestyle. On a physical level, the breathing The aim is to bring 4

3 Bring your
techniques and asanas help lower blood hands together in
front of your chest
pressure and improve circulation while in the anjali mudra
(prayer pose).
strengthening your entire body. Emotionally, Hold for several
complete breaths.
yoga releases tension, relieves anxiety and
helps with depression, creating a sense of
calm and a flexible, open view on the world.
4 If you have no difficulty your head towards
keeping your balance, the knees
inhale and raise your arms
above your head, bending
them at the elbows so that
your palms are pointing
4 Now bend forwards again, raising
upwards from your head.
Hold for 5 complete
your arms behind your back. Gently DAY
press your nose as close to your knees
breaths. Repeat on the
other side. Repeat twice
as you can. Do not overstretch. Hold
Keep legs
straight
23
for a count of 15 as you breathe. Exhale
on both sides.
as you return to an upright position. 139
Repeat all four positions twice.
 wide-angled
seated forward
bend
3 • Opens hips
• Stretches lower back,
groin & hamstrings
• Improves digestion
• Promotes calmness
At first you may not be
able to hold your legs
very far apart, but this
will improve as you
gain flexibility
2 Keeping your legs
straight, run your hands
as far down your legs as
possible. The goal is
to reach the soles
of your feet.
modifications
If this stretch is too intense at first, at step 2
you are welcome to bend one foot in towards
your groin to begin with and then build up to
the full stretch. Alternatively, place a folded
blanket beneath your sitting bones.
3 Move your hands to the
floor in front of you, palms
facing down. Fold forwards
DAY gently from the hips. Stop at
23 the first point of resistance,
relax, breathe normally, and
140 hold for a few seconds. Keep
The Wide-Angled Seated
Forward Bend, or Upavishtha Boat pose
Konasana, strengthens your
lower back and opens your hips.
4 1 Sit in Staff Pose. Draw
1
This asana is not This pose tones and
recommended strengthens your
if you have back abs while improving
pain or injury. balance and digestion.
1 & coordination
• Strengthens hips,
thighs & back
• Tones abs
1 Sit on the floor in Staff Pose. • Improves digestion
Spread your legs wide apart, resting
• Improves balance
hands on your knees. Flex your toes
and push your knees downwards.
Back
straight
Legs straight
2 the floor. Repeat with the left leg. Repeat 5 times with each
2 Exhale as you lean back,
slipping your hands under
your lower thighs. Balance
on your sitting bones.
3 spinal disks.
3 4 Exhale, and keeping both
3 Exhale as you straighten
your legs at an upward
angle, stretching your arms
forwards. Balance in position,
breathing normally, for 20–30
your sitting bones on the floor
at all times. Return to Staff
seconds, or as long as you
can without losing the pose.
Pose, then repeat twice.
Repeat three times.
5 This asana helps relieve
your knees up and grasp
your legs just below the
knees. Inhale as you
lengthen your spine and
press your shoulder blades
back, opening your heart.
6 This pose stretches the
balancing
cat pose
menstrual cramps and 1 2
lower back pain.
2 Inhale, pull in your abs and extend your
• Improves balance 1 Begin on all fours,
right arm in front of you, palm downwards.
hands aligned with your
Keep your shoulders level. Exhale as you
• Lengthens spine shoulders and knees
return your arm to the floor. Repeat with
aligned with your hips.
• Builds core strength the left arm. Repeat 5 times with each arm.
Return to starting position.
3 4
3 Return to starting position. Inhale, pull in your abs, and 4 Inhale, pull in your abs, and extend
extend your right leg out behind you, keeping your ankle your left leg and right arm at the same
aligned with your shoulders. Exhale and return your leg to time. Hold for a count of five, then repeat
on the other side. Repeat five times,
leg. Return to starting position. alternating limbs.
belly twist 1 Lie on your back on the
floor, feet together and
2 Inhale and bring
your knees up
arms along the sides of towards your chest.
your body, palms facing Wrap your arms
downwards. around them.
1 2
back muscles, realigns
and lengthens the
spine, and hydrates the
knees together, turn them to
• Stretches entire spine the left, pressing them as close
• Relaxes the neck to the floor as you can. At the
same time turn your head to
• Promotes digestion
the right. Keep both shoulders
• Relaxes whole body on the floor. Hold for the count
3 Stretch your arms of 5. Inhale and bring
3 4
out at right angles your knees and
to your body, palms head back to the DAY
facing downwards. central position. Repeat on the
other side, then repeat twice
23
Relax your neck
and shoulders. more on each side.
141
 dolphin 1 Begin in a kneeling
position, legs slightly
The Dolphin Pose, or
Ardha Pincha Mayuasana,
• Strengthens shoulders
& mid & upper back upward facing
1 1 Lie on your stomach on
the floor, head turned to
pose apart and with your
sitting bones resting on
is an inverted position
where your body weight
• Tones abs dog pose one side.

1
your heels. Rest your is supported by your • Elongates spine

7 hands on your thighs. arms and shoulders. It

is good practise for the
• Relieves stress 8 The Upward Facing
• Relieves menstrual 2 Turn your head to the
more advanced Supported Dog improves posture 2
Headstand (see page 166). & menopausal front. Inhale and place the
and helps relieve mild
symptoms depression and fatigue.
palms of your hands on the
floor just below shoulder
Activate core level. Inhale and bring your
muscles shoulders towards your
ears. Lift your shoulders
up and press your shoulder
blades inwards towards
• Strengthens spine, each other.
torso & arms
• Tones abs & hips
• Opens lungs
3 Exhale, push 4 Raise the centre of
2 3
• Improves circulation down on your hands your chest upwards
3 4
& posture and lift your head, and gently arch your
• Stimulates abdominal chest, trunk, hips neck and head to look
area and thighs off the upwards. Hold for the
floor. Feet, knees, count of 5, breathing
and shins should in position. Return to
stay on the floor. starting position, then
Elbows aligned repeat twice.
with knees

2 Lean forwards, lifting your sitting
bones off your heels, and place your
forearms on the floor in front of you.
Align your knees and hips and grasp
your inner elbows with each hand.
3 Keeping your elbows where they are
(they should be aligned with your knees),
extend your forearms out in front of you
and clasp your hands together. Push
your shoulders back and down.

1 Lie face down on the 2 Push your legs apart to about

crocodile pose floor. Inhale, raise your the same width as your shoulders,
head, bring your arms up rolling the heels inwards. Gently
Legs straight to head height, and slip squeeze the buttocks together and
your forearms under your press your belly against the floor.
9
4 5
head. Rest your forehead Focus on breathing slowly and
Today we finish with the on the backs of your deeply for several minutes.
deeply relaxing Crocodile stacked hands.
Pose. To exit the pose,
bring your palms
under your shoulders
Press heels and roll over onto
Use hands to sink
towards floor your back
gently to the floor
• Relieves stiffness in neck
& back
DAY 4 Tuck your toes under and straighten 5 As you exhale, bring your body weight DAY
your legs, pushing your hips up towards forwards, without moving your feet. Then • Reduces anxiety
23 the ceiling. Ease your heels towards return to the previous position. Repeat 5 • Regulates blood pressure 23
the floor, and rest your forehead on the times, before relaxing onto the floor. Repeat
142 • Promotes sleep 143
floor, if possible. the whole asana from the beginning.
 complete Relax upper body,
eagle pose

Back pain
let chin sink to chest Fix gaze on a spot
breath 1 2
directly in front of you

standing 1

1 Stand in
1 We return to our basic 2 The Eagle Pose,
Mountain Pose,
hands by your
warm up and breathing or Garudasana,
exercise again today. Feel
sides. Find a fixed
is a one-legged point somewhere
the oxygen flooding into balancing asana that
your chest as you breath in front of you.
will help you with Keep your gaze on
in deeply. concentration and
it throughout the
calmness.
1 Stand in the 2 Begin a long, exercise. This will
Mountain Pose. deep breath as help your balance.
Exhale slowly you slowly raise
through the nose, your chin and • Strengthens ankles
Back pain, from the tailbone and lower contracting your arms, palms & wrists
abdomen and facing upwards.
• Stretches mid back
back all the way up to the neck, is very • Increases energy relaxing your Lifting your arms 2
shoulders and opens your lungs • Improves balance
& focus
common. Sometimes it is caused by specific neck. Let your allowing the air & concentration
• Strengthens spine chin sink towards to flow in. • Promotes calmness
medical conditions, such as a slipped disc or • Tones arms & upper body your chest.
• Improves balance
ankylosing spondylitis (rheumatoid arthritis), & posture
but often there is no obvious cause. Yoga is 2 Place your hands on your hips,
bend your knees slightly and move
often recommended for back pain and this is your body weight to your left foot.
Focus on coordinating your Cross your right thigh over your left
how many people first come to it. If you have Reach for the sky on
breathing and movement, and, if possible, hook the top of your
tips of toes
inhaling as you rise to your right foot behind your left calf. Hold
severe back pain, always see your doctor toe tips and exhaling as your balance and breathe calmly.
3 4
you lower your arms and
before undertaking any new exercise regime. heels return to the floor
Wrap right foot & toes
around left calf
For lesser pain, stiffness and discomfort, the
poses in this book can provide immediate and 3 Extend your arms out parallel to the

DAY
3
floor, then bring your right arm under
ongoing relief. If you have back pain while the left, crossing at the elbow. If you
can, press your palms together in front

24
doing yoga, take special care not to strain in of your face. Keep your shoulder blades
3 At the same 4 Exhale as down and evenly positioned. Hold for
any position. As we have seen, many asanas time, rise up on you gracefully five complete breathes. Exit the pose
your toes until lower your and repeat on the other side. Repeat
focus on strengthening the back, improving your arms are arms and sink three times on both sides.
fully extended down onto your
its flexibility and realigning the spine. Others and, if you feel heels. Repeat modification
steady, bring five times.
strengthen muscles in the core, neck and your hands At first, you may
together. Hold find that one palm is
shoulders, which provide support for the your breath and lower than the other. DAY
count slowly
back. The release of tension also improves to five. Lower arms
gracefully and sink
This will improve as
your wrists become
24
down onto heels more flexible.
spinal health. 145
 garland 1 1 Start in
pose
Today we will add
an extra step to this
3 pose. Take care not
to strain.
• Strengthens back
& abs
• Improves balance
• Opens groin area
• Builds strength in
ankles & feet
2 Raise your arms so 2 • Improves balance
that they are parallel
to the floor, Bend your
knees deeply, sinking
down slowly until your
hips are lower than your
knees, a few inches off
the floor. Keep your
heels flat on the floor.
3
3 Open your knees
and press your elbows
against them. Bring your
palms together in front
of your chest. Stay here
for 30–60 seconds. To
exit the pose, either sit
back onto your buttocks,
or push back up to
standing.
4. Reach back and grasp
your heels from behind.
Press your body gently
4
between your knees,
leaning your forehead
towards the floor. Don’t
DAY strain or go any further
24 than is comfortable.
Hold for 3–5 complete
146 breaths. Repeat twice.
Mountain Pose intense side Look up
Extended half 1 Sit in the Staff
Pose with legs
with your feet
slightly wider than
stretch 1 1 Stand in Mountain
Pose, feet wide apart.
twist 1
extended in front of
you. Draw your right
2
The further you bend Raise your arms to This Extended Twist is
hip distance apart. leg up and place the
in this pose, the more shoulder level. Press a more extreme version
Turn your toes
out slightly so that
4 difficult it can be to your hands together 5 of the Half Twist we
sole against your
left thigh.
keep your balance. behind your back, first learned on page 15.
they are a little
Don’t go too deep if you fingers facing upwards.
wider than your
feel unsteady. Turn to the right, with
heels. 2 Grasp your left
your right foot and leg ankle and pull your
Turned out to the side
knee up towards
at about 90 degrees. your body.
Look up, creating an Leg straight
arch in your back.
2
• Stimulates internal
organs
2 Exhale
and stretch • Promotes sleep 3 4
forwards from • Opens shoulders 3 Place the left
the tailbone, & chest foot over the right
• Relieves stiffness
chin extended. knee with the sole
in shoulders, neck • Aligns the spine
Keep your legs resting flat on the
& wrists
straight to floor.
maintain your • Opens chest
balance.
• Massages digestive 4 Place your left
organs hand on the floor
behind you.
• Strengthens legs
This pose is not
recommended if
you have had a hip
Left foot over Left foot flat
replacement. right knee on floor
3
If you have a back
injury or pain, wait
3 Lower your until you are better.
spine and look 5 5 Bring your right 6
straight ahead. arm over your left leg
Hold 5 seconds. and take a firm grip on
your right knee.
4
6 Gently twist your
head and upper body as
far to the left as possible
without straining. If this
4 Drop your forehead towards your feels comfortable, reach
modification
left knee, until your nose is as close your left hand around
as is comfortable to your kneecap. your back and clasp the
If grasping your waist
Hold for the count of 10, breathing Grip right knee right side of your waist.
makes the twist too
with right arm Gently twist upper body as
normally. Bend the right knee extreme, just hold the Hold for 5 complete
far as possible to the left DAY
breaths. Repeat on the
slightly if the stretch is too intense.
Return to an upright position and The aim is to bring
pose with your right arm
on the floor behind you. other side. Repeat twice 24
repeat on the other side. Repeat your head towards more on both sides.
twice more on both sides. the knees 147
 1

half locust plank pose 1 Kneel on the

6 The Half Locust pose
strengthens your core
and lower back muscles.
floor. Place your
2 Move onto all fours,
and tuck your hips,
hands on your as though bringing
Shoulders, hands
thighs and lengthen and knees aligned your pelvis up towards
Palms down Big toes 1
your spine. 2
your ribs. Keep your
1 Lie flat on the floor, legs and big toes together
touching. Rest your arms on the floor, 8 This pose strengthens shoulders and knees
aligned with your hips
palms facing downwards. arms and shoulders, but it
also works on the muscles Lengthen
2
surrounding the spine, spine
improving posture.

Ball of chin on floor

2 Turn your head towards 3 Inhale and extend

• Relieves stress & mild
the front and rest the ball of 3 your legs, rise onto
depression Keep glutes tense to
your chin on the floor. prevent pelvic sagging your toes, locking
• Stimulates thyroid • Strengthens arms, your knees and
3 Exhale and very slowly lift your
• Promotes sleep shoulders, back & legs elbows and keeping
left leg off the floor and raise it as
& youthfulness • Tones abdominal your body as straight
high as possible. Press your palms
muscles & glutes as possible. Hold
• Improves digestion against the floor. Hold for the count Gaze down
for the count of 15,
for 5 then slowly lower your leg to
• Benefits infertility, 3 breathing in position.
the ground. Repeat on the other side.
asthma & sinusitis Repeat three times.
• Relieves menopausal
symptoms
Palms pressed against floor
camel pose 1 Kneel on the
1

2 Lift your ribs and

2

floor with your chest and press your

4 4 Exhale and press your palms knees hip-width pelvis forwards. Reach
against the floor as you slowly lift This pose strengthens the apart. Inhale and behind you and place
Legs straight both legs off the floor. Lift your legs as 9 shoulders and back and can
relieve lower back pain.
raise your hands your right hand on your
far as you can, without straining. Hold above your head, right heel. Look down
for the count of 5, then lower your palms facing towards your right heel.
legs to the floor. Repeat twice. inwards. Hold for the count of 10,
• Opens chest breathing in position.
& shoulders Return to upright
half bridge • Strengthens mid-back position and repeat on

pose 1
• Stretches abs & thighs
the other side.

• Relieves menstrual
1 Lie on your back, knees
discomfort & mild back
7 This pose helps relieve
bent and feet flat on the floor.
Place your arms along your
pain 3
5 Lower your forehead gently
feelings of stress and
sides, palms facing down. 4
to the floor, with your hands our
fatigue. 3 Return to upright 4 To exit the
position, exhale behind you, palms upwards. Hold
position. Now take
and release your for 30 seconds. Repeat all the
• Opens chest both hands back to
arms, letting your steps twice more, holding the final
• Relieves menstrual grasp both heels.
2 sitting bones sink resting pose for 2–3 minutes.
pain 2 Link your arms under Open your chest,
your body and hold for a count elongate your spine down on to your
• Stimulates thyroid of 5, breathing in position. To and relax your neck, heels. 5
DAY gland exit the pose, return your hands allowing your head to
DAY
24 • Energises, tones to your sides and lower your
spine to the floor, one vertebra
tilt backwards. Hold 24
& strengthens for the count of 15,
148 glutes & legs at a time. Repeat three times. breathing in position. 149
 chest opener 1 Stand in Mountain Pose, feet 2 Gently bend forwards, 3 Raise your arms to 4 Now bend forwards again,

Improving
slightly apart. Interlock your raising your arms behind shoulder height, and raising your arms behind your
fingers behind your back. Arch your back. Hold for a count interlock your fingers behind back. Gently press your nose
backwards and hold for a count of 20 as you breathe. your back. Arch backwards as close to your knees as you
of 10, breathing in position. Exhale as you return to an again as far as is comfortable can. Do not overstretch. Hold
1 upright position. for you. Hold for a count of 5, for a count of 15 as you breathe.

digestion
This simple pose will open
breathing in position. Exhale as you return to an
your heart and energise
upright position. Repeat all four
your spine.
positions twice.
Raise chin,
gently arch 1 2 3 4
backwards

Many people are plagued by digestive

issues and women seem to be particularly The aim is to bring
your head towards
prone to them, especially as they grow the knees
• Tones & firms arms
older. Bloating, indigestion, IBS, acid reflux,
• Tones & firms bust
constipation and diarrhoea are daily problems • Relieves tension in neck
Keep legs
& shoulders straight
for a large number of people. Doctors often • Realigns spine Keep legs
dismiss these issues as minor, yet they can straight

significantly disrupt your life. A healthy diet

based on unprocessed, “real” food, combined
with a daily yoga session does wonders for warrior I 1 Stand in
Mountain
2 Exhale, and take a
big step forwards with
3 Inhale and bend
your left knee so
Tilt head to
Pose, arms your left foot. Rotate that it is directly look up at
overall digestive health. Furthermore, certain by your your left foot about over your left ankle. hands
sides. 45 degrees outwards. Raise your arms
asanas can be done for specific problems. Place your hands on overhead, bringing
2 If you are wondering why 1
your hips.
2
your palms together.
3
some yoga asanas are
If you are bloated, constipated or “gassy,” Keep the heel of

DAY
called “warrior” poses, it
your right foot on
is because they encourage
forward bends will help, while indigestion and you to become a “spiritual
the ground. Tip your
head backwards and

25
warrior” who wages war on
reflux can be relieved by gentle back bends. avidya, or self-ignorance,
look at your hands
overhead. Hold for
which yogis believe is the
Twists will tone and massage your liver, cause of all our suffering.
five breaths. Exhale Align left knee
as you return to and ankle
gallbladder and intestines, helping you to Mountain Pose.
Repeat on the
digest fatty foods. Inverted poses can relieve other side. Repeat
three times on
a range of problems just by reversing gravity, • Strengthens the legs,
both sides.
especially thighs
although they should not be attempted too • Strengthens spine DAY
soon after eating. See the routine on page 191 • Stabilises hips, knees
& ankles Keep right foot
25
flat on floor
for digestive issues. • Increases lung capacity 151
 standing half
ahead, focusing
lotus
3 This pose regulates the
central nervous and
lymphatic systems, which
brings a clear, calm and
peaceful mind.
• Improves balance
• Increases flexibility in
hips, knees & ankles
• Regulates nervous
& lymphatic systems
wide-angled
seated
forward bend
4 Today we will make
this stretch slightly
more intense. Only bend
as far forward as is
comfortable for you.
• Opens hips
• Stretches lower back,
groin & hamstrings
• Improves digestion
• Promotes calmness
3 4
DAY
25
152
Look straight
1 Stand in Mountain
Pose, with hands
3 Inhale, and raise
your arms above Half Twist 1 Sit on the floor,
feet together
2 Inhale to lengthen the
spine and press your sitting
on an object by your sides. To
help maintain your
your head, pressing
your palms together.
extended in front
of you and hands 1
bones into the floor. Exhale
and bend your right knee, 2
balance, focus on Straighten your arms on the floor beside drawing it towards your
1 an object in front
of you.
2 and stand tall. Hold
the position for five
3
5 This twist massages
your hips. chest. Place your right foot
on the floor just outside
your liver and other
complete breathes, your left knee.
internal organs, gently
then gently lower your
improving digestion.
arms and release your
foot. Repeat on the
other side. Repeat on
both sides twice more. • Massages digestive
organs, aiding 3 Place your right 4 Gently twist your head and
hand on the floor
elimination neck as far as possible without
behind you and bring straining to the right. Hold for
Press foot against • Stimulates lymph flow 4
your left hand over to 3 5 full breaths. Return to the
standing leg to • Strengthens immune
clasp your left knee. initial position then repeat on
help keep balance
system the other side. Repeat three
• Calms nervous system times on both sides.
2 Move your body
weight to your left foot.
Bend your right knee, Activate leg
raise your right foot and muscles to help
use your left hand to keep balance
gently position your foot
as far up your left thigh as
is comfortable.
1 Sit on the floor in staff pose,
hands resting lightly on your
2 Keeping your legs
straight, run your hands half bridge 1 Lie on your back,
knees bent and feet flat
thighs. Spread your legs wide
apart, hands resting on knees.
as far down your legs as
possible. The
pose on the floor. Place your
arms along your sides,
1
Flex your toes and push your
2
goal is to reach palms facing down.
1
knees downwards. the soles of your
feet. 6 The Half Bridge pose
stimulates the abdominal
organs and improves
digestion.
Legs straight
• Opens chest
3 Move your hands to the floor in 4 Inhale and fold as far forwards as • Relieves menstrual pain
front of you, palms facing down. possible. Do not stretch further than • Stimulates thyroid gland
Fold forwards gently from the hips. is comfortable. The goal is to rest your 2 Gently lift your hips
Stop at the first point of resistance, forehead against the floor. Rest in your • Energises, tones and lower back off the
relax and breathe normally while most extended position for 5–10 breaths. & strengthens glutes floor, as you exhale. Link 2
& legs your arms under your
you hold for a few seconds. Ensure Repeat twice.
your sitting bones body and hold for a count
of 15, breathing in position.
remain on the floor
at all times. To exit the pose, return
your hands to your sides
DAY
and lower your spine to
the floor, one vertebra at a
25
Gently press kneecaps
to the floor time. Repeat twice. 153
 supported
shoulder stand
7 The Supported Shoulder
Stand, or Salamba
Sarvangasana, is a deeply
restorative pose. It is a
fairly advanced asana and
should only be attempted if
you feel confident.
• Relieves stress & mild
depression
• Stimulates thyroid
• Promotes sleep
& youthfulness
• Improves digestion
• Benefits infertility,
asthma & sinusitis
• Relieves menopausal
symptoms
modification
You can relieve pressure
on the neck by placing
one or two folded Toes pointing up
blankets under your
shoulders and torso.
The back of the head
should rest on the floor.
If balance is a problem,
perform next to a wall.
The asana is
contraindicated
for high blood
pressure, whiplash,
menstruation, angina
and spinal weakness
DAY caused by conditions
such as arthritis or
25 osteoporosis.
154
1 Lie flat on your
back, hands by your
1
sides, palms facing
downwards.
2 Keeping your hands,
arms, shoulders and
head on the floor, inhale
and press your hands
against the floor as you
swing your legs upwards,
keeping your knees
Legs straight locked. Once you have
lifted, ensure you do not
move your head, as this
will put unnecessary
strain on the neck.
Legs straight
2 3
Lift legs using
core muscles
4 With your weight
on your shoulders and
hands, bring your torso,
hips and knees into
alignment directly above
you. Point toes up. Hold
Legs straight the full pose for the
count of 20, breathing
in position. If you feel
comfortable and have no
problems with balance,
stay for up to 1 minute.
Once lifted, you are
welcome to slide your
hands down onto the
4 floor, palms facing down. 5
Keep elbows as
close together as
possible
3 Bring your legs over
your head while lifting
your lower back off the
floor. Place your palms
on your lower back,
thumbs out, to support
your back.
5 To come out of the
pose, bend your knees
and lower them slowly
to touch your forehead.
Remove your hands as
you roll back gently onto
the floor.
Use hands to
roll back gently
to the floor
downward
facing dog 1
2
Knees slightly Arms straight
This position energises
8 the entire body. It also
behind hips
relieves stress, headaches
and fatigue.
1 Get down on all fours, hands 2 Rise up onto the tips of your
shoulder-width apart and knees toes. Draw your hips back and
hip-width apart. Slide your hands keep your arms straight.
slightly in front of your
shoulders.
• Strengthens shoulders
• Stretches hamstrings
and calves
• Energises the whole
body
3 4 Legs straight
• Increases blood flow
to head
• Relieves menstrual & Keep heels
menopausal symptoms on floor
3 Exhale and lift your hips up towards the ceiling, 4 If you have tight hamstrings, your heels will remain
straightening your arms and legs. Keep your knees lifted, this is fine. Ensure you don’t overstretch or your
slightly bent. Ease your heels down towards the floor, hamstrings may become even tighter. You should feel
pushing through your hands as well as your feet, as a stretch, but no pain. Relax your neck and breathe
though trying to take your chest towards your toes. evenly, lengthening the spine with each breath. Stay in
position for 1–2 minutes.
corpse pose 1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
Use your breath as your
focus to clear
palms up. Let your feet tension in your joints your mind and keep
drop open. Close your and muscles along the yourself present. Rest
eyes. Starting from way. Invite peace into for 5–10 minutes.
9 Set aside 5–10 minutes
the soles of your feet, your mind and body.
at the end of the session
to enjoy the complete
relaxation of the
Corpse Pose.
• Relaxes mind & body
after physical exertion
DAY
• Promotes deep relaxation
• Reduces fatigue 25
155
 goddess pose eagle pose

Depression
Fix gaze on a spot
directly in front of you
1 1

1 Stand in
1 The Goddess Pose 1 Stand in Mountain 2 This pose increases
Mountain Pose,
hands by your
stimulates the uro- Pose. Bring your legs circulation to the
genital, respiratory and
sides. Find a fixed
wide apart, and turn joints and helps
cardiovascular systems. point somewhere
your toes out as far as develop your sense in front of you.
is comfortable. Inhale of balance.
If you suspect you are depressed, the and raise your arms to
Keep your gaze
on this point
shoulder height, palms
first thing to do is to see your doctor for a facing down.
throughout the
exercise. This will
checkup. Make sure that your thyroid and help your balance.
• Strengthens ankles
blood sugar are checked. Once you know & wrists
• Stretches mid back
that you are physically well, why not try yoga
• Improves balance
before reaching for antidepressants? Yoga & concentration
• Opens hips & groin
• Promotes calmness
offers a holistic approach to depression, • Strengthens thighs
2
• Increases overall body
with the breathing exercises and asanas strength
2

increasing your physical and spiritual 2 Place your hands on your hips,
2 Exhale and lower bend your knees slightly and move
well-being at the same time. Meditation yourself into a squat your body weight to your left foot.
Cross your right thigh over your left
and relaxation asanas, such as the Corpse position. Bend your
and, if possible, hook the top of your
arms to 90 degrees,
right foot behind your left calf. Hold
Pose (see page 17), allow your sympathetic palms facing forwards.
your balance and breathe calmly.
nervous system (aka your fight and flight
response) to rest and heal. Specific asanas
Wrap right foot & toes
can help. Seated forward bends quieten

DAY
3
around left calf

your nervous system, while many inverted

26
poses flood your brain with well-oxygenated 3

3 Keep your knees

blood, soothing and energizing your mind. pulled back, to prevent
injury. Your hips will
Yoga teaches you to observe and understand open as you lengthen 3 Extend your arms out parallel to
your spine. If you need the ground, then bring your right arm
yourself better, which will help you to let to rest your arms, bring under the left, crossing at the elbow. If
your palms together you can, press your palms together in
go of negative feelings. Increasingly, some in prayer position. front of your face. Keep your shoulder
Hold this position blades down and evenly positioned.
doctors are prescribing yoga for their for 20–30 Hold for five complete breathes. Exit DAY
depressed patients as a completely healthy
seconds. Repeat
twice more.
the pose and repeat on the other side.
Repeat twice more on both sides.
26
way of regaining their zest for life. 157
 standing
forward bend
3 Like all forward stretches,
this one will help with
bloating and gas.
• Strengthens back
muscles
• Stretches hamstrings
• Tones digestive
organs
• Can relieve headaches
3 Exhale as you fold
forward from the hips.
Keeping the knees
straight, run your hands
down your legs as far as
they will go.
If you can reach the
floor, place them
palms down by your
feet. If you can’t reach
the floor, grasp your
shins, ankles or feet,
and gently bring your
nose as close to your
knees as is comfortable.
Hold for a count of 15,
breathing in position.
To exit the pose,
place hands on hips,
DAY
and slowly raise your
26 upper body to standing
position as you exhale.
158 Repeat twice more.
1 triangle pose 1
Extended half 1 Begin in the
staff pose with legs
twist 1
extended in front of
you. Draw your right
1 Stand in Mountain
Pose, with your feet leg up and place the
just slightly apart. 4 This pose stimulates your 1 Stand in Mountain
5 Twists massage your
sole against your
left thigh.
2
abdominal organs and digestive organs,
Pose. Step your feet
helps relieve stress. restricting and then
wide apart. Exhale
and raise your refreshing blood flow
Leg straight 2 Grasp your left
arms to shoulder to them. This helps you
to excrete waste while ankle and pull your
• Elongates & level, palms knee up towards
facing down. boosting your immune
strengthens spine system. your body.
• Tones legs
• Stimulates liver, The wider your • Stimulates internal
spleen & kidneys legs are, the organs
more intense the
• Builds strength • Promotes sleep
stretch will be
& determination
• Opens shoulders
2
& chest
2 • Aligns the spine
3 Place the left 4
foot over right knee
2 Inhale as you 2 Turn your right foot
with sole resting
raise your arms and leg out to the side to
flat on the floor.
parallel above your 90 degrees. Turn your
head, palms facing left foot slightly towards 3
inwards. right heel.
4 Place your left
hand on the floor
3 behind you.
Turn right foot
and leg out
3
3 Place your left hand
Bend from the hips, on your hip. Exhale as
like a hinge, keeping you slide your right arm
the back straight down your right leg as
far as it will go without 5
straining. Keep your At first, you may
5 Bring your right arm
prefer not to try to
Relax neck chest open. over your left leg and grasp your waist,
4
take a firm hold on the but just hold the
4 Extend your left arm close right knee. twist with your left
to your ear, keeping your 6 Gently twist head and hand on the floor
elbow straight. Look straight upper body as far left as behind you.
ahead. Hold for a count of 20, possible without straining.
breathing in position. Repeat If this feels comfortable,
on the other side. Repeat reach your left hand around
Keep feet aligned twice more on both sides. your back and clasp the right
side of your waist. Hold for 5
6
DAY
Rest your hand on your shin, complete breaths. Repeat on
the other side. Repeat twice
26
ankle or the floor, but don’t lean
on, or put pressure on your knee more on both sides. 159
 plough pose
6 The Plough Pose, or
Halasana, is named
for the way the body
resembles an old-
fashioned plough when
in the full position.
• Stretches neck,
shoulders & back
• Promotes sleep
• Improves digestion
• Stimulates thyroid
& abdominal organs
• Relieves menopausal
symptoms
4 Exhale as you lower
your legs over your head.
Keep your legs straight
and lift your upper back Legs straight
off the floor. Curl your
toes under as they touch
the floor.
Toes curled
under
If you have back
injury or pain, skip
this pose until you are
better.
Take special care with
your neck in this pose.
At Step 5, you may
prefer to leave your
DAY hands against your
26 back for support.
160
1 Lie flat on your back,
hands by your sides,
1
palms facing downwards.
2 Press down on your
palms as you lift both feet
up together until your legs
Legs straight are at right angles to your
body. Keep knees straight
and legs together. Ensure
your head does not move
from the central position.
2 3 Inhale and bring your
legs over your head while
lifting your lower back off
the floor. Bend your elbows
and use your palms to
support your back.
4 5
Legs straight
modification
If you have asthma,
high blood pressure, or Legs straight
difficulty getting your
feet to reach the ground,
place a chair or a tall
stack of blankets where
your feet will land and
rest them on that.
Legs
straight
Lift feet using
core muscles
3
5 When your torso
is upright, take your
hands away from your
back and extend them,
palms downwards on
the floor. Hold for 5–10
complete breaths.
Palms flat
on floor
6 To come out of the
pose, raise your legs
until parallel to the
floor then slowly roll
your spine back to
the floor.
6 after physical exertion
fish pose
7 The Fish Pose, or
Matsyasana, is an inverted
position where your body
weight is supported by
your arms and shoulders
rather than your neck.
• Strengthens neck
& back
• Relieves tension in neck
& shoulders
• Relieves respiratory
disorders
• Tones the thyroid,
pituitary & pineal glands
• Improves digestion
This pose is not
recommended if
you have high blood
pressure.
It is also contra-
indicated if you have
neck or lower back
pain or injury.
corpse pose
8 Set aside 5–10 minutes
at the end of the session
to enjoy the complete
relaxation of the
Corpse Pose.
• Relaxes mind & body
• Promotes deep relaxation
• Reduces fatigue
1 Lie on your back on the floor.
Bring your hands underneath you,
1
Look up
palms facing downward. Point
your toes away from your body.
2 Inhale, and with your palms
and elbows pressing downwards, 2
lift your upper body off the floor.
Press your shoulder blades
back and down. Keep your legs
together and straight.
Extend feet & toes
3 Tilt your head backwards on your head. Keep your neck soft.
and gently lower the crown onto Keep your chest lifted away from
the floor. Make sure that it is the the floor and breath normally for a
3
crown (top) of your head that few seconds. To release, gradually
touches the floor, not the back. lower your torso to the floor.
There should be very little weight Repeat twice.
Rest crown of head
on the floor
1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
body. Use your breath
as your focus to clear
palms up. Let your feet tension in your joints your mind and keep
drop open. Close your and muscles along yourself present. Rest
eyes. Starting from the way. Invite peace for 5–10 minutes.
the soles of your feet, into your mind and
DAY
26
161
 1 Stand in Mountain
complete standing half 1 Stand in Mountain

Headaches
Pose. Exhale and let Pose, with hands
breath your chin sink to your
chest. Inhale as you
lotus by your sides. To
help maintain your 1
standing raise your arms. Rise
up on your toes until
balance, focus on
an object in front
1 You can practise this your arms are fully 3 The Standing Half Lotus
of you.
energising warm-up pose extended above strengthens your core,
at any time of the day. your head. especially the oblique Look straight
muscles in your abs. ahead, focusing
on an object
We all suffer from headaches from time to • Improves balance
Hold your breath and
time, but for many people they are frequent count slowly to 5.
• Increases flexibility in
hips, knees & ankles
and painful enough to interfere with their daily • Increases energy
2 Exhale as you • Regulates nervous
& focus
gracefully lower your & lymphatic systems
lives. Experts divide headaches into many • Strengthens spine arms and sink down 2
• Tones arms & upper onto your heels.
categories, although they disagree about the body Repeat five times.
2 Move your body
weight to your left
types and causes. We believe that the vast • Improves balance foot. Bend your right
& posture knee, raise your right
majority can be divided into two main types: foot and use your
1 2 Lower arms left hand to gently
tension headaches and migraines. Regular Rise up onto
toe tips
gracefully and sink
down onto heels
position your foot as
far up your left thigh
yoga practise will help you to deal with both. as is comfortable.

The asanas and breathing techniques in this

book are designed to relieve pent-up tension,
and this will certainly help if you suffer from warrior I 1 Stand in Mountain
Pose, arms by your sides.
2 Inhale and bend
your left knee so
Tilt head to
look up at
Activate leg
muscles to help
Exhale, and take a big that it is directly over hands keep balance
tension headaches. More than two-thirds of step forwards with your your left ankle. Raise
left foot. Rotate your your arms overhead, 3
regular migraine sufferers are women and left foot about bringing your palms
2 This standing forward 45 degrees together. Keep the
experts believe that fluctuating hormone lunge will strengthen your

DAY
outwards. heel of your right foot 3 Inhale, and raise
legs and open your chest
Place your on the ground. Tip your arms above
levels are often the cause. Yoga helps in this and heart.
hands on
1
your head backwards
2
your head, pressing
your hips. and look at your

27
your palms together.
case by stabilising hormone levels. Certain hands overhead. Straighten your arms
Hold for five breaths. and stand tall. Hold
poses can help in a more direct way. Try the Exhale as you return the position for five
to Mountain Pose. Align right knee
complete breaths, then
Child’s Pose (see page 65), but place a bolster Repeat on the and ankle
gently lower your arms
other side. Repeat and release your foot.
or two pillows in front of you to rest your head twice more on Repeat on the other
both sides. leg. Repeat twice more
on. The Seated Forwards Bend (see page 10) is • Strengthens the legs,
on both sides.
especially thighs
also good, but use a bolster to rest your head. • Strengthens spine Press foot against DAY
The Corpse Pose (see page 17) often helps • Stabilises hips, knees
& ankles Keep right foot
standing leg to
help keep balance 27
flat on floor
with stress headaches. • Increases lung capacity 163
 chest opener Raise chin, CHILD’S POSE 1 Kneel on the
floor, big toes
1
plank pose 1 Kneel on
the floor. Place
1 Shoulders, hands
& knees aligned
2 2 Move onto all fours and
contract your abdominals.
gently arch touching. Sink your hands on Keep your shoulders, hands
backwards
back onto your your thighs and and knees aligned.
heels, with knees lengthen your
This bend strengthens the The Child’s Pose is a gentle, This pose tones all the
4 spine and hamstrings. 5 restorative pose.
hip-width apart
and spine straight.
6 core muscles, as well as
spine.
your arms and legs.
• Relieves fatigue Clasp one wrist
with one hand. 2 Lengthen
• Tones & firms arms • Relaxes neck & shoulders spine
1
• Tones & firms bust • Stimulates digestion
• Relieves tension in neck • Stretches lower back • Strengthens arms,
& shoulders shoulders, back & legs
3
• Realigns spine 2 Exhale as you fold forward • Tones abdominal
from the hips, bringing your muscles & glutes Keep glutes tense to
head and chest down gently prevent pelvic sagging
1 Stand in Mountain Pose, as far as you can towards the 3 Inhale and rise up onto
feet slightly apart. Interlock floor. If possible, touch your your toes, locking your
your fingers behind your forehead on the floor. knees and elbows and Gaze down
back. Arch backwards keeping your body as
and hold for a count of 10, Keep knees apart so that your body sinks straight as possible. Hold for
breathing in position. 3 Unclasp your hands, resting down between them towards the floor the count of 20, breathing in
the backs on the floor. Draw position. Repeat five times.
2 Gently bend your tailbone gently down Tailbone should be resting on heels
forwards, raising your towards your heels. Feel the
2
arms behind your back. stretch in your lower back.
Hold for a count of 20 Hold the pose for 1–2 minutes,
as you breathe. Exhale breathing in position.
as you return to an
upright position.
Keep legs
straight

2 Lean forwards, lifting 3 Keeping your elbows

3 Raise your arms to
shoulder height, and
3 forearms on the floor in
interlock your fingers
behind your back. Arch
backwards again as far
as is comfortable for
7 arms and legs and helps
you. Hold for a count of
5, breathing in position.
4 muscles
The aim is to bring
your head towards
the knees
4 Now bend forwards again, raising
your arms behind your back. Gently
DAY press your nose as close to your knees
as you can. Do not overstretch. Hold
27 Keep legs
for a count of 15 as you breathe. Exhale straight
as you return to an upright position.
164 Repeat twice more.
dolphin pose
This pose strengthens your
regulate digestion.
• Strengthens shoulders
& mid & upper back
• Tones abs
• Elongates spine
• Relieves stress
• Relieves menstrual
& menopausal symptoms
1 your sitting bones off
your heels, and place your
front of you. Align your
knees and hips and grasp
your elbows with each hand.
Activate core
4 Tuck your toes under
and straighten your
legs, pushing your hips
up towards the ceiling.
Ease your heels towards
1 Begin in a kneeling
the floor, and rest your
position, legs slightly apart forehead on the floor,
and with sitting bones if possible.
resting on heels. Rest your
hands on your thighs.
2 where they are (they should 3
be aligned with your knees),
extend your forearms out in
front of you and clasp your
hands together. Push your
shoulders back and down.
Elbows aligned
with knees
Legs straight 5 As you exhale, bring
your body weight forwards,
without moving your feet.
4 5
Then return to the previous
position. Repeat 5 times,
before relaxing onto the
floor. Repeat.
DAY
Press heels
27
towards floor
165
 supported
head stand
8 9
The Supported Headstand,
or Salamba Shirshasana,
provides all the benefits of
the full headstand but with
less stress on the head
and neck since most of the
body weight is borne by
the arms and shoulders.
2 3
Fingers loosely
interlaced.
modifications
This is an advanced position
and you should only attempt
it if you feel ready for it.
You may like to begin by
doing the headstand in the
corner of a room. Don’t lean
against the walls, just use
them to provide a sense of
security.
Place a thinly folded blanket
or yoga mat under your
head if you feel you need
some padding. Don’t use a
cushion.
If you reach a point where
you are not comfortable
to go any further, then
DAY
continue to practice up to
27 this point, until you are
ready to develop the pose.
166
• Strengthens neck, arms
shoulders, abs & back
• Increases energy
• Improves circulation
• Builds resistance
to illness
• Improves balance
2 Lean forward and place your
forearms on the floor in front of
you while keeping your elbows
about shoulder distance apart.
Loosely interlace your fingers.
4 5
4 Inhale and lift your knees off
the floor. Leave your forearms
on the floor. Pause for a few
breaths, then lift your heels off
the floor and slowly walk your
feet towards your head. If you
feel uncertain about the pose,
this is a good place to stop.
Hold the pose for 5 complete
breaths, then lower yourself to
your knees and rest for a few
breaths.
1 Sit in a kneeling
position with
your sitting bones
resting on the heels
of your feet. Rest 1 Keep the spine straight
your hands on your
thighs.
3 Place the top of your head
flat on the floor with the back
of the head pressed against
the inside of your interlaced
fingers.
5 If you feel confident
enough to continue, do this:
When your hips are above
your shoulders, bend one
knee and draw it in towards
your chest. The other leg will
naturally follow suit. If you
don’t feel strong or balanced
enough to raise your legs, stay
in this position for 5 breaths,
then return to a kneeling
position.
This pose is not
neck stretch 1 Sit on the floor, legs
drawn up in the Lotus
2 Roll your head to the
right, taking your right
recommended if you
or Half Lotus position,
or simply crossed.
ear down towards your
right shoulder.
have neck, shoulder,
wrist or lower back
1 2
and drop your head
pain or injury. It is This gentle stretch
forwards so that
also contraindicated releases tension in the your chin is resting
for people with high neck and shoulders.
on your chest.
blood pressure and Remember never to roll
glaucoma. your head in a full circle,
as this can compress
delicate cervical nerves.
3 Roll your chin to your 4 Drop your chin to
chest again and take your chest and then lift
your left ear to your left your head, to release
• Releases tension in
shoulder. Repeat 3–5 tension from your neck.
neck & shoulders
times. Repeat 3–5 times.
3 4
• Relieves headaches
• Promotes relaxation
After you have
practised a few
times, you will be
able to lift both legs
at the same time
corpse pose 1 Lie on your back with
your arms at your sides,
of your head, releasing
tension in your joints
your mind and keep
yourself present. Rest
6
palms up. Let your feet and muscles along for 5–10 minutes.
drop open. Close your the way. Invite peace
eyes. Starting from into your mind and
10 Set aside 5–10 minutes
the soles of your feet,
scan up to the crown
body. Use your breath
as your focus to clear
at the end of the session
to enjoy the complete
6 To complete the pose: Slowly
relaxation of the
straighten your legs one at a time
Corpse Pose.
above your head. Breath in the
full position and align your body
as though you were making an
• Relaxes mind & body
upside-down Mountain Pose. Hold
after physical exertion
the pose for 5 complete breaths.
• Promotes deep relaxation
To exit the pose, exhale and slowly DAY
bring your legs to the floor with as • Reduces fatigue
much control as you can manage. 27
Fold into the Child’s Pose and rest
for a few breaths. 167
 1 Stand in Mountain
complete Standing bow 1 1 Stand in Mountain

Catch-up 4
Pose. Exhale and let Pose, hands by your
2
pose
1
breath your chin sink to your
chest. Inhale as you
sides. Raise your right
foot up behind you and
standing raise your arms. Rise
up on your toes until
catch the top in the

1 As usual we begin our your arms are fully 3 This pose

palm of your right hand.

catch-up with this basic extended above your strengthens the

warm-up asana. head. thighs, arms and
hips, and increases Keep arm
the flexibility and straight
strength of the
Hold your breath and lower spine.
count slowly to 5.
• Increases energy • Improves
& focus 2 Exhale as you circulation to
gracefully lower your
You have now learned 49 classic yoga poses, • Strengthens spine arms and sink down
heart & lungs 2

• Tones arms & upper onto your heels. • Increases

and today we will run through 16 of them. body Repeat 5 times. elasticity
You may have noticed that while most of the • Improves balance of spine
& posture • Activates 2 Inhale and
asanas leave you feeling calm and energised, Lower arms
digestive system raise your left arm
gracefully and straight up, palm
sink down onto
one or two may not. Not everyone feels this, Rise up onto
toe tips heels
• Improves balance facing forwards.
& focus
but a pose that works well for you may be
unsettling for someone else. If you do think
3 Exhale as you kick
3
that some poses don’t work for you, there your foot upwards

is an explanation to be found in Ayurveda, side bend and back, holding

your foot firmly.

the medicine of ancient India. Like yoga, 1 Stand in Mountain

Pose. Step your feet
Ayurveda derives from the ancient Sanskrit Arms straight
2 This gentle hip stretch is to about 2 feet apart
and inhale as you raise
perfect for firming up your
texts known as the Vedas, and the two paths Focus on

DAY
waistline and hips. your arms. Clasp your something
hands above your head,
are closely related. Just as modern medical in either the “steeple”
directly in front
4
of you to improve

28
or “namaste” positions. balance
science has recently discovered that we all Exhale and bend slowly
Stomach parallel
to floor
respond differently to treatments, and that to the left. Hold for a
count of 10, then inhale
to be most effective they need to be tailored to centre. Repeat on the
other side. Repeat five 4 As you kick your foot
for each individual, the ancient Indians knew times on both sides. up, your body will naturally
fold forwards. Keep kicking
that we each have our own unique balance of back until your body is
parallel to the floor, and
energy. Now that you have a basic proficiency your leg is kicked up as far DAY
as you can manage. Hold
in yoga, listen to your body as you practise
• Lengthens spine
• Targets “love handles” Distribute weight for the count of 15. Repeat 28
evenly through on the other side. Repeat
each asana, and find what works best for you. • Tones arms both feet twice more on both sides. 169
 triangle pose 1 tree pose 1 Focus gaze on a fixed
point for balance standing intense side Look up

forward bend 1 stretch 1 1 Stand in Mountain

Pose, feet wide apart.
1 Stand in Raise your arms to
Mountain
4 This asana tones the 1 Stand in
5 The Tree Pose 1 Stand in Mountain 6 We return to this Pose, with 7 This pose strengthens
shoulder level. Press
your hands together
shoulders, chest, spine, improves balance and Pose. Inhale and raise intensive stretch which your feet just the legs, improves
Mountain Pose. behind your back,
groin muscles, hips, overall strength. your right knee to will help keep your slightly apart. balance, and stimulates
Step your feet wide fingers facing upwards.
muscles around the knee, your chest, clasping spine strong the abdominal organs,
apart. Exhale and Turn to the right, with
calves, hamstrings and it with your hands. and flexible. which can assist with
raise your arms • Improves your right foot and leg
ankle joints. Focus on an object in digestion.
to shoulder level, concentration Turned out to the side
• Elongates & strengthens palms facing & balance front of you to help at about 90 degrees.
spine down. keep your balance. • Strengthens back Look up, creating an
• Reduces stress
muscles arch in your back.
• Tones legs • Strengthens ankles,
The wider your calves, thighs & hips • Stretches hamstrings
• Stimulates liver,
legs are, the 2
spleen & kidneys • Improves overall • Tones digestive 2
more intense the
stretch will be body strength organs 2 Exhale
• Builds strength
& determination 2
• Can relieve headaches and stretch
forwards from
• Improves balance
the tailbone,
2 chin extended. • Relieves stiffness
2 Use your right hand in shoulders, neck
Keep your legs
to place the sole of & wrists
straight to
your right foot on your
maintain your • Opens chest
left inner thigh. If this 2 Inhale as you
2 Turn your right foot balance.
is too difficult, place it raise your arms • Massages digestive
and leg out to the side to Firmly press foot
on your inner calf or parallel above your organs
90 degrees. Turn your against leg
ankle. Avoid placing head, palms facing
left foot slightly towards • Strengthens legs
it on the inner knee. inwards.
right heel.
3 Raise your arms.

3 3 Bring your hands 3 Exhale as you fold 3

Turn right foot together in front of your forward from the hips.
and leg out chest in the anjali mudra 4
Keeping the knees
(prayer pose). Hold straight, run your hands 3 Lower your
for several complete down your legs as far as 3 spine and look
3 Place your left hand
breaths. If you have they will go. straight ahead.
on your hip. Exhale as Bend from the hips,
difficulty keeping your If you can reach the Hold 5 seconds.
you slide your right like a hinge, keeping 1
balance, stop here. Repeat floor, place them the back straight
arm down your right
on the other side, then palms down by your
leg as far as it will go
repeat all steps twice. feet. If you can’t reach
without straining. Keep 4
your chest open. the floor, grasp your Relax neck
shins, ankles or feet,
4 Stretch your left arm up in 4
Keep standing leg and gently bring your
line with your right shoulder. 4 If you have no
straight & firm nose as close to your
Turn your head to look up at difficulty keeping knees as is comfortable.
your hand raised above your your balance, inhale 4 Drop your forehead towards
Hold for a count of 10,
head. Hold for a count of 20, and raise your arms your left knee, until your nose is
breathing in position.
breathing in position. Repeat above your head, palms close to your kneecap. Hold for the
To exit the pose,
on the other side. Repeat twice together and pointing count of 10, breathing normally.
place hands on hips,
DAY more on both sides. up. Hold for 5 complete and slowly raise your
Keep feet aligned
Bend the right knee if the stretch is DAY
28 Rest your hand on your shin,
breaths. Repeat on the
other side. Repeat twice
upper body to standing too intense. Return to an upright
position and repeat on the other The aim is to bring
28
ankle or the floor, but don’t lean position as you exhale. your head towards
on, or put pressure on your knee on both sides. Repeat three times. side. Repeat twice on both sides.
170 the knees 171
 seated 1 Sit on the floor,
feet together, legs
2 Inhale as you
gracefully raise Aim your forehead
3 Exhale as you lower
your arms and lean plank pose 1 Kneel on
the floor. Place
2 Move onto all fours and
contract your abdominals.
forward extended out in
front of you and
your arms above
your head. Raise
towards your
knees. Feel your
forwards to grasp
your knees. Hold for
your hands on
your thighs and
Shoulders, hands
& knees aligned
Keep your shoulders, hands
and knees aligned.
bend
1 2
back stretch but
hands on the floor your gaze, arch your do not strain it a count of 15. lengthen your
The Plank Pose tones
8 This classic
beside your hips. body back, and hold
for 5-8 breaths
Return to the
initial staff
10 core muscles, as well as
spine.

stretch is pose. arms, back and buttocks. Lengthen

therapeutic spine
for high blood 1 2 3
pressure,
infertility,
insomnia and • Strengthens arms,
sinusitis. shoulders, back & legs
• Tones abdominal
muscles & glutes 3

3 Inhale and rise up onto Keep glutes tense to

• Strengthens spine 4 4 Inhale as you reach 5 5 Reach your forehead as
your toes, locking your prevent pelvic sagging
• Improves digestion up and backwards, as in close towards your knees
knees and elbows and
step 2 above. Exhale as as is comfortable. Hold for
• Can help with keeping your body as Gaze down
you lower your arms and a count of 10, breathing in
infertility, high blood straight as possible. Hold for
lean forwards to grasp position. Only go as far as is
pressure & insomnia the count of 20, breathing in
your toes. If you can’t comfortable. Repeat twice.
position. Repeat five times.
• Relieves menstrual reach your toes, grasp
discomfort & your ankles or shins.
menopause symptoms
Keep feet parallel

raised leg pose half bridge

Boat pose 1 Sit in Staff Pose. 1 Lie on your back with pose 1

Draw your knees up This pose tones your abs legs and arms straight.
and grasp your legs just and strengthens your back, Raise your right leg until it

1
below the knees. Inhale 11 hips and thighs. is at a right angle to your
body. Hold for a count of
12
as you lengthen your 2
10, and then lower the leg
9 This pose
spine and press your
shoulder blades back, 1 to the floor. Repeat with The Half Bridge pose reduces
feelings of stress and fatigue.
1 Lie on your back, knees
bent and feet flat on the floor.
stimulates the the left leg.
opening your heart. Place your arms along your sides,
kidneys, thyroid
and intestines, and palms facing down.
2 Exhale as you lean back, • Opens chest
helps relieve stress. slipping your hands under
• Relieves menstrual pain
your lower thighs. Balance on
your sitting bones. • Tightens stomach • Stimulates thyroid gland
muscles 2 Slowly raise both legs 2
from the floor without • Energises, tones
• Improves digestion & strengthens glutes
bending your knees until
• Strengthens hips, • Strengthens back & they are at right angles & legs
thighs & back hip & thigh muscles with your body. Hold the
3
• Tones abs 3 Exhale as you straighten • Energizes pose for the count of 10.
your legs at an upward angle, reproductive organs Repeat both steps twice.
• Improves
digestion stretching your arms forwards. 2 Gently lift your hips and lower back off the
DAY Balance in position, breathing 2 Keep legs straight floor, as you exhale. Link your arms under your DAY
• Improves balance normally, for 20–30 seconds, or body and hold for a count of 15, breathing in
28 as long as you can without losing position. To exit the pose, return your hands 28
the pose. Repeat three times. to your sides and lower your spine to the floor,
172 one vertebra at a time. Repeat twice more. 173

plough pose
This pose reduces stress
and fatigue and helps
relieve backache, headache,
13 insomnia and sinusitis.
• Stretches neck, shoulders
& back
• Promotes sleep
• Improves digestion
• Stimulates thyroid
& abdominal organs
• Relieves menopausal
symptoms
fish pose
The Fish Pose relieves
anxiety, fatigue, mild
14 backache, constipation
and menstrual pain.
DAY
28
174
1 Lie flat on your back, hands by
your sides, palms down. Press
down on your palms as you lift
both feet up until your legs are at
right angles to your body. Knees
straight and legs together. Ensure
your head does not move from
1 2
the central position.
Lift feet using
core muscles
Legs straight
3 • Opens lungs
Toes curled
under
3 Exhale as you lower your legs
over your head. Keep your legs
straight and lift your upper back
off the floor. Curl your toes under
as they touch the floor.
• Strengthens neck & back
• Relieves tension in neck
& shoulders
• Relieves respiratory disorders
• Tones the thyroid, pituitary
& pineal glands
• Improves digestion
2 Tilt your head backwards
and gently lower the crown onto
the floor. Make sure that it is the
crown (top) of your head that
touches the floor, not the back.
There should be very little weight
on your head. Keep your neck soft.
Keep your chest lifted away from
the floor and breath normally for a
few seconds. To release, gradually
lower your torso to the floor.
Repeat twice.
1 Lie on your stomach on
upward facing
1
2 Inhale and bring your legs over
Legs your head while lifting your the floor, head turned to one
straight Legs straight lower back off the floor.
Bend your elbows
dog pose side.
and use your
palms to support
your back.
15 The Upward Facing Dog
2 Turn your head to the
Pose is a powerful back 2
front. Inhale and place the
stretch. Today we take
it to the full position.
palms of your hands on the
floor just below shoulder
level. Inhale and bring your
shoulders towards your
ears. Lift your shoulders
up and press your shoulder
blades inwards towards
• Strengthens spine, each other.
torso & arms
• Tones abs & hips
Legs straight
4
Palms flat on 3 Exhale, push 4 Raise the centre of
• Improves circulation & down on your hands your chest upwards
the floor 3 4
posture and lift your head, and gently arch your
• Stimulates abdominal chest, trunk, hips neck and head to look
area and thighs off the upwards. Hold for the
floor. Feet, knees, count of 5, breathing
4 When your torso is upright, To come out of the pose, raise and shins should in position. Return to
take your hands away from your your legs until parallel to the floor stay on the floor. starting position, then
back and extend them, palms then slowly roll your spine back to repeat twice.
downwards on the floor. Hold for the floor.
5–10 complete breaths.
1 Lie on your back on the floor.
Bring your hands underneath you,
palms facing downward. Point
your toes away from your body. 1
Inhale, and with your palms and
elbows pressing downwards, lift
corpse pose 1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
body. Use your breath
as your focus to clear
your upper body off the floor. palms up. Let your feet tension in your joints your mind and keep
Press your shoulder blades drop open. Close your and muscles along yourself present. Rest
back and down. Keep your legs eyes. Starting from the way. Invite peace for 5–10 minutes.
together and straight. 16 Set aside 5–10 minutes
the soles of your feet, into your mind and
at the end of the session
to enjoy the complete
relaxation of the
Extend feet and toes Corpse Pose.
2 Rest crown of head
on the floor • Relaxes mind & body
after physical exertion
• Promotes deep relaxation
DAY
• Reduces fatigue
28
175
 1 Sit in the Staff 2 Bend the right knee,
lotus pose
1 2

Sun
Pose, lengthening clasp the foot with both
your spine from the hands, and place your
tailbone through to foot on top of your still
the top of your head. out-stretched leg as far
1 up your thigh as possible

salutation
We return to the full (your goal is to place it in
Lotus Pose. If your the hip crease).
hips and thighs are still
not flexible enough,
don’t worry. Sit in the
Half Lotus pose, or
whatever variation is
comfortable for you.

4
• Builds flexibility in 3 Bend your left 3
4 Rest your hands
hips, knees & ankles knee and pull the leg on your knees and
in, lifting it up onto lengthen your spine.
• Strengthens spine
After our demanding catch-up session & abs
your right thigh as Relax, close your eyes,
close as possible to and concentrate on
yesterday, today we will begin with some • Improves posture the right hip crease. your breathing for
• Increases energy 2–3 minutes.
gentle stretching and breathing. We will then
move on to learn the Sun Salutation, or Surya
Namaskara. There are several versions of
the Sun Salutation but we will focus on the
alternate-
classic sequence which comprises gentle nostril 1 In the shuni mudra, or “seal 2

backbends and lunges as well as asanas that breathing of patience,” the thumb and
second finger are lightly
you now know well, such as Mountain Pose, 2 touching at the tips

Plank Pose, Downward-Facing Dog and Alternate-Nostril

Breathing clears the nasal
Standing Forward Bend. The flow of poses

DAY
passages, increasing the
flow of prana, or “life
can be performed more or less slowly, and the force” through the body.

29
sequence makes a wonderful warm-up before
you begin a session, or can be repeated as
many times as you like as a routine in itself.
The origins of the Sun Salutation are believed
to be very ancient and may be derived from
a form of early sun worship. Traditionally,
Surya Namaskara is performed while facing
the rising sun.
• Relieves stress
• Enhances mental function
• Soothes nervous system 1 Sit in the Lotus Pose, or in a 2 Exhale through your left nostril as you use your
simpler cross-legged position thumb to close your right nostril. Inhale slowly
• Promotes calmness such as the Half Lotus. Place your and deeply through the left nostril. Now use your
& sleep hands on your knees in the shuni ring and little finger to close your left nostril and
• Boosts energy mudra, or seal of patience. slowly exhale through your right nostril. Inhale DAY
through the right nostril, then close it with your
thumb. Exhale through the left nostril. This is one 29
complete breathing cycle. Repeat 7 times.
177
 4 5

sun salutation 1 Stand in Mountain

Pose with your hands
2 As you inhale, raise your
arms up over your head.
3 As you exhale, fold forwards
from the hips as in the Standing
4 As you inhale, bend
your left knee and take a
5 As you exhale, place
your hands flat on the
in the prayer position. Arch your back gently from Forwards Bend. Run your hands long step backwards with floor shoulder-width Keep glutes tense to
Slowly exhale. the waist, pushing your down your legs to the floor. If you your right leg. Sink your apart. Step the other leg prevent pelvic sagging
hips out. can’t reach the floor, grasp your hips lower than your back and support your
3 The Sun Salutation, or
shins, ankles or feet, and gently
bring your nose as close to your
front knee. Open your
chest and shoulders by
weight on your hands
and toes, as in the
Surya Namaskara, is a knees as is comfortable. Bend pressing on your hands Plank Pose. Gaze down
graceful sequence of linked your knees a little, if necessary. and left foot.
asanas performed as one
continuous exercise. It 1 2 3 Legs straight Arms straight
is important to link the
physical movements with Hinge Forward lunge
your breathing so try to forwards from
the hips
follow the instructions for
that here.
6 On your next 7 As you inhale, raise
• Warms up body for further Arch backwards exhalation, lower your your chest forward and
asanas only as far as is
comfortable knees, chest and the ball up as in the Cobra Pose.
• Links body, breath and Neck of your chin to the floor. 6 Keep your chest and 7
mind relaxed shoulders open.
• Builds grace and strength Legs straight

8 As you exhale, curl 9 As you inhale, step 10 As you exhale, step

your toes under, raise your right foot forward your left foot forward and
your hips and move into between your hands. straighten your legs as far
an inverted “V”shape as Open your chest and as possible. Fold into the
in the Downwards Facing shoulders by pressing on Standing Forwards Bend Return to
Dog Pose. Hold the pose your hands and right foot. again (as in step 3). Mountain
for 5 complete breaths. Pose
Arch backwards
8 9 10 only as far as is 11 12
comfortable

Back straight

11 As you inhale, 12 As you exhale,

straighten into a bring your arms
Knees locked standing position. down by your
Raise your arms up Legs straight sides, then fold
DAY over your head. Arch them into the DAY
back gently from the prayer position in
29 Forward lunge
waist, pushing your front of your chest. 29
hips out.
178 Feet flat on floor 179
Neck relaxed
 mountain pose 1 Stand tall with your feet
warrior II 1. Stand in Mountain 2. Step your feet

You made it!

parallel, big toes together. Pose, palms pressed widely apart. Place
Firm and lengthen your together in front of your hands on your
thigh muscles and let arms 1 your chest. hips.
1 2
relax by your sides,
1 As we have seen, the
palms facing inwards.
Push into all four
2 Warrior II is a
Mountain Pose is the gentle lunge that
corners of your feet,
starting point of all the opens the chest,
distributing your
standing poses. Let’s take shoulders and
weight evenly. Draw
time again today to focus hips and tones
your shoulder blades
on getting it right. the legs.
back. Your head is
lifted, your spine long,
tail bone tucked under, • Strengthens hips
Congratulations! You have reached the final chin parallel to the • Tones legs
floor.
• Opens &
day of our course. You now have an overview Focus on your breathing
strengthens
as you begin to inhale and
chest &
of the basic positions in hatha yoga and you exhale through your nose.
shoulders
Your stomach expands
are aware of how radically well the regular with each inhalation, and • Tones abs
3
• Improves balance draws back in with each
practise of yoga can make you feel. What • Tones legs exhalation. Close your eyes
and take 5–8 deep breaths.
• Strengthens spine
next? We suggest that you try a few one- & abdominal muscles
on-one lessons with a good teacher who 2 2 Press your hands 3
3. Turn your left foot out
together in front of
90 degrees. The heel of
can check your poses and make sure you your chest in the
your left foot should line
Prayer Pose. Take
up with the arch of your
are performing them as intended. Unless 5–8 deep breaths.
right foot.
you practise in front of a large, floor-length
mirror (not a bad idea if you have one), you
won’t always know if you are following our Right foot faces
forwards
instructions perfectly. You could also reward

DAY yourself with a yoga holiday where you can

3 Raise your arms
Keep arms level Look along left arm

30
immerse yourself from morning until night, directly above your
head. Take 5–8 4. Extend your arms out 4
and meet like-minded souls. A quick look deep breaths. parallel to the floor and bend
your left knee. Ideally your
online will show you that yoga retreats come thigh is parallel to the floor,
Push down gently from
and your left knee is stacked the centre of the body
in an incredible variety, from a weekend over the left ankle. Hold for
the count of 15, breathing
away close to home to a six-month stay in in position. Repeat with
the other leg, then
an ashram in India. At the back of this book repeat twice on DAY
you will find a series of routines that you can
both sides.
30
practise every day to stay happy and limber. 181
 eagle pose Fix gaze on a spot garland 1 1 Start in
Mountain Pose Extended half 1 Begin in the Staff
Pose. Draw your right
2 Place the left foot
over your right knee

1
directly in front of you pose with your feet
slightly wider
twist 1
leg up and place the
sole against your left
with the sole resting flat
on the floor. Place your
2

This pose tones the than hip distance thigh. Grasp your left left hand on the floor
1 Stand in
abs and improves
3 The Eagle Pose will
Mountain Pose,
hands by your
4 the function of the
apart. Turn your
toes out slightly
5 This twist increases
ankle and pull your knee
up towards your body.
behind you.

strengthen your colon to help with the blood supply to

sides. Find a fixed so that they are a
arms, legs, knees elimination. the pelvic region and
point somewhere little wider than
and ankles. in front of you. your heels. improves the function of
your reproductive organs. Leg straight
Keep your gaze • Strengthens back
on this point & abs
throughout the
exercise. This will • Improves balance
help your balance. • Opens groin area 3 Bring your right arm 4 Gently twist your head
• Strengthens ankles • Stimulates internal over your left leg and and upper body as far
• Builds strength in
& wrists organs take a firm hold on your 3 left as possible without 4
ankles & feet
right knee. straining. If this feels
• Stretches mid back • Promotes sleep
comfortable, reach your left
• Improves balance • Opens shoulders hand around your back and
& concentration 2 Raise your arms so 2 & chest clasp the right side of your
• Promotes calmness that they are parallel • Aligns the spine waist. Hold for 5 complete
to the floor, Bend your breaths. Repeat on the
2
knees deeply, sinking other side. Repeat twice
down slowly until your more on both sides.
hips are lower than your
2 Place your hands on your hips, knees, a few inches off
bend your knees slightly and move the floor. Keep your
your body weight to your left foot.
Cross your right thigh over your left
heels flat on the floor.
balancing
and, if possible, hook the top of your
right foot behind your left calf. Hold
cat pose
your balance and breathe calmly. Keep gaze down
3 Open your knees
3
6 This pose creates a
strong and flexible 1 2
and press your elbows
against them. Bring your spine and teaches
palms together in front balance and focus.
Wrap right foot & toes
3 around left calf of your chest. Stay here 1 Begin on all fours, hands 2 Inhale, pull in your abs and extend your right
for 30-60 seconds. To • Improves balance aligned with your shoulders and arm in front of you, palm downwards. Keep your
exit the pose, either sit & coordination knees aligned with your hips. shoulders level. Exhale as you return your arm
back onto your buttocks, • Lengthens spine
to the floor. Repeat with the left arm. Repeat 5
or push back up to times with each arm. Return to starting position.
standing. • Builds core
strength 4 Inhale, pull in your abs, and extend
your left leg and right arm at the same
3 Extend your arms out parallel to 4 Reach back and grasp time. Hold for a count of 5, then repeat
the ground, then bring your right arm your heels from behind. on the other side. Repeat five times.
under the left, crossing at the elbow. If
4 3 Inhale, pull in your abs, and
Press your body gently extend your right leg out behind
you can, press your palms together in between your knees,
front of your face. Keep your shoulder you, keeping your ankle
leaning your forehead aligned with your
blades down and evenly positioned. towards the floor. Don’t 3
DAY Hold for five complete breathes. Exit shoulders. Exhale DAY
strain or go any further and return your leg to the floor.
30 the pose and repeat on the other side.
Repeat twice more on both sides.
than is comfortable.
Hold for 3–5 complete
Repeat with the left leg. Repeat
4
30
5 times with each leg. Return to
182 breaths. Repeat twice. starting position. 183
 wheel pose 1 Lie flat on your back
on the floor, hands along
supported 1 Lie flat on your
back, hands by your
2 Keeping your hands, arms,
shoulders and head on the floor,
Legs straight

1 your sides, palms facing

downwards. Bend your
shoulder stand sides, palms facing
downwards.
inhale and press your hands against
the floor as you swing your legs
knees and bring your upwards, keeping your knees locked. Once you
7 The Wheel, or Urdva
feet in towards your
sitting bone, feet slightly
8 We return to the Supported
have lifted, ensure you do not move your head,
as this will put unnecessary strain on the neck.
Lift legs using
core muscles
Dhanurasana, is also Shoulder Stand. This pose
apart, to protect the is sometimes called the
1 2
known as the Upward Bow Toes pointing up
knees. Queen of all poses, because
Pose. This is a full back
bend with hands and feet it is both active and
supporting the body. If it restorative.
feels too intense, start with
the modified version set 2 Place your hands • Relieves stress & mild 3 Bring your legs over 4 With your weight on your shoulders and
out below. beside your head, with depression your head while lifting
2
palms facing down, hands, bring your torso, hips and knees into
• Stimulates thyroid your lower back off the alignment directly above you. Point toes up.
• Strengthens shoulders fingertips pointing
floor. Place your palms Hold the full pose for the count of 20, breathing
& mid & upper back towards your shoulders, • Promotes sleep on your lower back, in position. If you feel comfortable and have no
and elbows pointing & youthfulness
• Tones abs thumbs out, to support problems with balance, stay for up to 1 minute.
directly upwards.
• Improves your back. Once lifted, you are welcome to slide your hands
• Elongates spine
digestion down onto the floor, palms facing down.
• Relieves stress Legs straight Legs
• Benefits straight
• Relieves menstrual infertility, asthma Use hands
& menopausal & sinusitis 5 To come to roll back
symptoms out of the gently to
• Relieves menopausal
3 symptoms pose, bend your the floor
3 As you exhale, push Keep elbows as
knees and lower
into your palms and feet, close together
3
as possible 4 them slowly to 5
allowing your body to lift touch your forehead.
This pose is not up towards the ceiling. Remove your hands
recommended if you Keep the crown of your as you roll back
have shoulder, wrist head on the floor, and
Support your body gently onto the floor.
or lower back pain weight with your arms, hold for the count of 5.
or injury. It is also not with your head
contraindicated for
those with high blood
pressure.
corpse pose 1 Lie on your back with
your arms at your sides,
scan up to the crown
of your head, releasing
body. Use your breath
as your focus to clear
palms up. Let your feet tension in your joints your mind and keep
drop open. Close your and muscles along yourself present. Rest
4 eyes. Starting from the way. Invite peace for 5–10 minutes.
4 If you feel 9 Set aside 5–10 minutes
the soles of your feet, into your mind and
modification comfortable to, push at the end of the session
deeper into your palms to enjoy the complete
Place a soft bolster lengthwise down the centre of and feet, allowing your relaxation of the
your yoga mat or towel. Lie on the bolster with your head to lift from your Corpse Pose.
head resting on the floor at one end. Bend your mat. Hold this position,
knees and place your feet flat on the floor. Place breathing comfortably.
your hands palms down by your ears with fingertips To exit, bend your arms • Relaxes mind & body
pointing towards your shoulders. Press firmly into and legs, and lower after physical exertion
your feet and lift your hips up and down a few times. yourself to the ground.
• Promotes deep relaxation
DAY Press some weight into your hands, inhaling as Hug your knees to your DAY
you lift your hips, and exhaling as you lower them. • Reduces fatigue
30 Repeat a few times. To exit the pose, roll onto your
chest once you are
resting on your back. 30
side and off the bolster, then sit up.
184 185
 1 complete breath standing 2 Side BEND 3 warrior II 4 chest opener 5 warrior I 1 MOUNTAIN POSE 2 triangle pose 3 warrior I 4 intense side stretch 5 warrior II
10-minute p. 8 p. 13 p. 20 p. 14 p. 30
30-minute p. 8 p. 74 p. 31 p. 80 p. 20

wake up energiser
Repeat Complete Perform all the asanas
Breath Standing once, then relax in the
5 times and all the Corpse Pose for 5–10
other asanas once. minutes.

6 half twist 7 seated forward bend 8 cobra pose 6 standing forward bend 7 knees-to-chest pose 8 half twist 9 seated forward bend 10 belly twist 11 UPWARD FACING DOg
p. 15 p. 40 p. 29 p. 68 p. 41 p. 15 p. 40 p. 83 p. 101

Routines
12 child’s pose 13 plough pose 14 fish pose 15 supported headstand 16 half bridge pose 17 corpse pose
also included routines for specific p. 65 p. 158 p. 159 p. 164 p. 35 p. 17

health and body issues, such as

insomnia, poor posture deriving from
long hours in front of the computer,
Now that you have finished the course and tension release. Remember too
we hope that you will keep up your that the Sun Salutation (see pages 1 MOUNTAIN - arms raised 2 warrior II 3 standing forward bend 4 warrior III 5 DOWNWARD FACING DOG
yoga practise. Here we have suggested 176–177) makes an excellent short 40-minute p. 179 p. 20 p. 68 p. 97 p. 118

thirteen routines for various purposes, routine and that all of the daily work out
from a 10-minute morning warm-up to practise sessions in the book can be
a 45-minute full on workout. We have used as routines. Do all the asanas twice.
Practise Corpse Pose for
5–10 minutes at the end.

1 mountain pose 2 Complete breath standing 3 side BEND 4 STANDING FORWARD BEND 5 triangle pose 6 child’s pose 7 bow pose 8 belly twist 9 seated forward bend 10 dolphin pose 11 half bridge pose
p. 74
15-minute p. 8 p. 8 p. 13 p. 68 p. 65 p. 59 p. 83 p. 40 p. 140 p. 35

standing
routine
Perform all the asanas
once in a single flowing
sequence.

6 intense side stretch 7 warrior 1 8 chest opener 9 tree pose 10 standing bow pose 11 corpse pose 12 shoulder stand 13 plough pose 14 fish pose 15 camel pose 16 cat-cow pose 16 corpse pose
p. 80 p. 31 p. 61 p. 122 p. 67 p. 17 p. 183 p. 158 p. 159 p. 106 p. 58 p. 17

186 187
 1 mountain - arms raised 2 Complete breath standing 3 side bend 4 STANDING FORWARD BEND 5 warrior II 1 tree pose 2 warrior I 3 Triangle pose 4 boat pose 5 extended half twist
45-minute p. 179 p. 8 p. 13 p. 68 p. 20
post- p. 122 p. 31 p. 74 p. 75 p. 145

energiser partum
routine
Wait 3 months after
Run through all the giving birth before
asanas once. Repeat practising, or when your
three times a week. medical advisor approves.

6 chest opener 7 tree pose 8 boat pose 9 seated forward bend 10 alternate-nostril 11 bound angle 6 raised leg pose 7 belly twist 8 downward facing dog 9 Supported half bridge 10 upward facing dog 11 corpse pose
p. 61 p. 122 p. 75 p. 40 p. 52 p. 21 p. 16 p. 83 p. 118 p. 23 p. 101 p. 17

12 belly twist 13 knees-to-chest pose 14 alternate nostril 15 camel pose 16 half bridge pose 17 child’s pose 1 mountain pose 2 Complete breath standing 3 eagle pose 4 STANDING FORWARD BEND 5 triangle pose
p. 83 p. 106
tension
p. 41 p. 52 p. 35 p. 65 p. 8 p. 8 p. 143 p. 68 p. 74

release
routine
Perform all the asanas
once in a flowing
sequence. Do Complete
Breath 5 times.
18 wheel pose 19 balancing cat pose 20 shoulder stand 21 plough pose 22 fish pose 23 corpse pose 6 seated forward bend 7 half bridge pose 8 child’s pose 9 dolphin pose 10 cat-cow pose 11 corpse pose
p. 182 p. 100 p. 183 p. 158 p. 159 p. 17 p. 40 p. 35 p. 65 p. 140 p. 58 p. 17

1 STANDING FORWARD BEND 2 wide-angled forward bend 3 half twist 4 alternate nostril 5 half bridge pose 1 Complete breath standing 2 chest opener 3 warrior I 4 eagle pose 5 standing bow pose
insomnia p. 68 p. 150 p. 15 p. 52 p. 35
computer p. 8 p. 61 p. 31 p. 143 p. 67

routine slouch
routine
Perform these nine poses Perform all the asanas
calmly once before bed. once. This routine is ideal
Stay in the Corpse Pose if you have been sitting at
for at least 8–10 minutes. your computer for hours.
11 child’s pose 6 downward facing dog 7 belly twist 8 knees-to-chest pose 9 corpse pose 6 downward facing dog 7 cat-cow pose 8 camel pose 9 half bridge pose 10 corpse pose
p. 65 p. 118 p. 83 p. 41 p. 17 p. 118 p. 58 p. 106 p. 35 p. 17

188 189
 1 mountain - arms raised 2 standing forward bend 3 goddess pose 4 garland pose 5 wide-angled bend 1 child’s POSE 2 cat-cow pose 3 wide-angled bend 4 half twist 5 bow
fertility p. 179 p. 68 p. 26 p. 144 p. 150
pms p. 65 p. 58 p. 150 p. 15 p. 59

boosting routine
routine
Perform all the asanas
Run through all the once, then relax in the
asanas once. Repeat Corpse Pose for 5–10
three times a week. minutes.

6 half lotus/Lotus 7 knees-to-chest pose 8 alternate nostril 9 extended half twist 10 raised leg pose 11 belly twist 6 half bridge pose 7 knees-to-chest pose 8 belly twist 9 downward facing dog 10 shoulder stand 11 plough
p. 52 / 135 p. 41 p. 52 p. 145 p. 16 p. 83 p. 35 p. 41 p. 83 p. 118 p. 183 p. 158

12 downward facing dog 13 shoulder stand 14 child’s pose 15 half bridge pose 16 bow pose 17 supported head stand 12 fish pose 13 raised leg pose 14 crocodile pose 15 corpse pose
p. 118 p. 183 p. 65 p. 35 p. 59 p. 164 p. 159 p. 16 p. 95 p. 17

18 plough pose 19 fish pose 20 camel pose 21 upward facing dog 22 corpse pose 1 standing forward bend 2 triangle pose 3 boat pose 4 extended half twist 5 seated forward bend
digestion
p. 158 p. 159 p. 106 p. 101 p. 17 p. 68 p. 74 p. 75 p. 145 p. 40

routine
Do all the asanas twice.
Practise Corpse Pose for
5–10 minutes at the end.
1 triangle pose 2 standing forward bend 3 wide-angled bend 4 bound angle pose 5 half bridge pose 6 downward facing dog 7 bow pose 8 belly twist 9 bow pose 10 half bridge pose 11 child’s pose
menopause p. 74 p. 68 p. 150 p. 21 p. 35 p. 118 p. 41 p. 83 p. 59 p. 35 p. 65

routine
Perform all the asanas
once. Stay in the Corpse
Pose for at least 8–10
minutes.

11 seated forward bend 6 downward facing dog 7 supported shoulder stand 8 bow pose 9 camel pose 10 corpse pose 12 cat-cow pose 13 half locust pose 14 fish pose 15 camel pose 16 cobra pose 16 corpse pose
p. 40 p. 118 p. 185 p. 59 p. 106 p. 17 p. 58 p. 124 p. 159 p. 106 p. 29 p. 17

190 191
 Index
The Sanskrit name for each asana is shown in bold italic.
Alternate-nostril breathing Simhasana 52,
94, 117, 130, 137, 176
Balancing cat pose Dandayamna
Bharmanasana 100, 112, 132, 141, 183
Belly breathing 53, 95
Belly twist Jathara Parivartanasana 83, 89,
100, 118, 131, 141
Boat pose Paripurna Navasana 75, 88, 117,
130, 140, 172
Bound angle pose Baddha Konasana 21, 33,
46, 57, 69, 88
Bow pose Dhanurasana 22, 28, 59, 64, 71,
90, 107, 125, 132
Camel pose Ushtrasana 106, 133, 149
Cat-Cow pose Viralsana 58, 76, 89, 136
Chest opener 14, 25, 38, 43, 60, 72, 85, 104,
139, 150, 164
Child’s pose Balasana 65, 91, 113, 125, 164
Cobra pose Bhujangasana 11, 16, 29, 34, 49,
70, 113
Complete breath standing 8, 12, 24, 36, 42, 50,
54, 72, 85, 92, 120, 126, 144, 162, 168
Corpse pose Shavasana 17, 23, 29, 35, 41,
49, 53, 59, 71, 77, 101, 107, 119, 155, 161, 167,
175, 185
Crocodile pose Makarasana 95, 143
Dolphin pose Ardha pincha Mayuasana 142,
164
Downward facing dog pose Adho Mukha
Shvanasana 118, 155
Eagle pose Garudasana 145, 157, 182
Extended half twist 147, 159, 183
About the author
Linda Gaines lives in Melbourne, Australia,
where she works as a personal trainer
and yoga instructor. Linda trained at the
Australian Yoga Academy and is a certified
yoga teacher.
192
Fish pose Matsyasana 161, 174
Garland pose Malasana 114, 128, 146, 182
Goddess pose Utkata Konasana 26, 44, 61,
78, 110, 156
Half bridge pose Setu Bandhasana 23, 35, 49,
64, 91, 133, 148, 153, 173
Half locust Ardha Shalabhasana 124, 148
Half lotus Ardha Padmasana 52, 81, 94, 105,
130
Half twist Ardha Matsyendrasana 15, 22, 33,
47, 57, 69, 99, 111, 123, 153
Intense side stretch Parshvottanasana 80,
86, 110, 129, 146, 171
Knees-to-chest pose Apanasana 41, 48, 63,
82, 112, 123, 132, 136
Lotus pose Padmasana 137, 176
Mountain pose Tadasana 8, 30, 42, 180
Neck stretch 21, 27, 39, 46, 62, 88, 105, 167
Plank pose Phalakasana 40, 48, 76, 90, 149,
165, 173
Plough pose Halasana 160, 174
Raised leg Uttanpadasana 16, 28, 34, 48, 58,
70, 82, 90, 173
Seated forward bend Paschimottanasana 10,
15, 27, 40, 47, 63, 81, 99, 111, 131, 172
About the consultant
Emma Baldwin lives and works in London.
Emma has qualifications from multiple
yoga and fitness companies and has been
teaching for nine years. Emma enjoys yoga as
a personal hobby and has a real passion for
introducing people to yoga, or bringing them
back into it.
Side bend Nitambasana 13, 18, 37, 43, 55, 66,
84, 93, 108, 121, 126, 168
Staff pose Dandasana 10, 46
Standing bow pose Dansyamana
Dhanurasana 67, 86, 109, 128, 135, 169
Standing forward bend Uttanasana 14, 20,
26, 38, 44, 50, 68, 87, 96, 104, 116, 158, 171
Standing half lotus Ardha Padmasana
Vriksasana 102, 114, 134, 152, 163
Sun salutation Surya Namaskara 178
Supported head stand Salamba Shirshasana
166
Supported shoulder stand Salamba
Sarvangasana 154, 185
Tree pose Vrkshasana 122, 129, 136, 170
Triangle pose Trikosana 19, 32, 45, 56, 74,
87, 98, 116, 158, 170
Upward facing dog pose Urdhva Mukha
Shvanasana 77, 91, 101, 119, 143, 175
Warrior I Virabhadrasana 30, 45, 62, 78, 102,
150, 162
Warrior II Virabhadrasana II 20, 39, 44, 68,
181
Warrior III Virabhadrasana III 97, 127
Wheel pose Urdva Dhanurasana 184
Wide-angled seated forward bend
Upavishtha Konasana 140, 152
About the illustrator
Carole Wilmet is a Belgian illustrator who
works mainly in the fashion and beauty
industry. She has also worked on numerous
editorial projects, including the sport pages
for magazines such as Glamour
and Grazia.