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Wednesday 23 January 2019

Pat Henry Iyender Yoga: Week 2

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.

This week we concentrate on warming up the back and spine

Exercise 1

Triangle

Start in mountain pose (see week 1). Step feet wide apart. Turn the right toes towards the right wall and the left toes slightly in towards centre. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the right hand on the right leg. Press down through the feet and out through the fingers and head. Breathe and hold. Repeat for two to four breaths.

Exercise 2

Forward Bend

Standing, interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up.

Exhale and bend at the hips, rounding the spine forward. Let the head hang from the neck and press the arms forward over your head.

Breathe and hold. Repeat for three to six breaths.

Exercise 3

Standing - Forward Fold

Inhale, the arms out to the sides. Exhale and hinge at the hips, rounding forward.

Bend the knees enough to hold onto the backs of the ankles and to press the head against them. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up. Breathe and hold. Repeat for three to six breaths.

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