herald

Wednesday 16 January 2019

Pat Henry Iyender Yoga: 12 weeks to a younger, sexier you

Week One

This new programme, based on Iyenger yoga postures, will help create a toned and firm look to the body, combined with our previous weight-training sequence and a low GI diet.

These postures help release natural endorphins and hormones in the body, which, in turn, will give you more energy, better skin and muscle tone. Equally important, they improve flexibility, elongating the shape of the muscle to give you a really slender look.

Yoga means union to join with life. The ultimate goal of all yoga postures is to help you fulfil your potential -- physically, mentally and spiritually. It is not to be confused with weight loss; this may happen, but the overall target is for health and well-being.

Follow our 12-week plan with these simple but effective postures to achieve success. With the help of yoga expert Fiona Durkin, use this practical guide to stimulate circulation, improve posture and release all those good hormones which keep you feeling young.

1 Mountain Posture

Inhale and press the feet down, lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face.

Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose.

Release any thoughts or distractions and let the mind be focused on breathing.

Breathe and hold. Repeat for 10-30 breaths.

2 Five-pointed Star

Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the elbows. Press down into the feet, out through the fingertips and up through the top of the head.

Breathe and hold. Repeat for two to four breaths.

3 Warrior

Turn the right toes towards the right wall and the left toes slightly in towards centre. Bend the right knee directly over the ankle in a deep lunge. Keep the hips and chest forward and look at the right middle finger.

Press down through the feet and out through the fingers and head. Breathe and hold. Repeat for two to four breaths.

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