Issue 17

Women's Fitness Guide

Your guide to getting fit and healthy

Women's Fitness Guide1 min read
Welcome
Before I took up yoga, I used to jump from one diet or fitness regime to another – from cabbage soup diets to long distance running – in order to shrink into my jeans. Even when it worked, it didn’t because a war was going on inside my head. That war
Women's Fitness Guide1 min read
Women's Fitness Guide
Managing Editor: Katherine Watt Editors: Pete Muir, Juliet Giles Art Editor: Mark Hyde Designer: Marco Crisari Art Director Donovan Walker Illustrations: Roger Gorringe Photos: Tom Miles Georgina Harris. Kelly Orriss, Hayley Brown. Chief Executive Of
Women's Fitness Guide5 min read
Yoga EXPLAINED
Yoga is a branch of Indian philosophy that emphasises the connection between mind and body. Although the word ‘yoga’ has many meanings, one of its most useful for us in the West is to ‘yoke’ or ‘unite’, referring to the union of ourselves with the un
Women's Fitness Guide3 min read
10-minute Yoga
In the past couple of years, something has shifted in the world of weight loss and body conditioning. Where we were once told we had to exercise for long periods to shift fat, scientists are now discovering that short workouts are better. The secret
Women's Fitness Guide1 min read
Everyday Meditation
As more research uncovers the practical benefits of meditation – from alleviating stress and depression to increased immunity and anti-ageing – mental health experts, teachers and even the NHS, are finding that the pay-offs of being ‘in the moment’ a
Women's Fitness Guide2 min read
Your YOGA KIT
Yoga requires lots of grip with the hands and feet, which is why the ‘sticky’ mat was invented to stop your limbs from slipping. Yoga mats have now become a fashion of their own and can vary vastly in price, but there’s no need to pay a lot of money.
Women's Fitness Guide2 min read
The yoga WARM-UP
HOW: Sitting on the floor, cross your legs in front of you (if you’re sitting for more than a few breaths, sit on a cushion, block or folded blanket to take pressure off your back). Slip each foot under the opposite knee but make sure you’re comforta
Women's Fitness Guide1 min read
The Workouts
Both meditative and energising, this classic opening sequence stretches and warms the body for the rest of your yoga practice 1 MOUNTAIN POSE Inhale to... 2 EXTENDED MOUNTAIN POSE Exhale to... 3 EXTENDED STANDING FORWARD BEND, HEAD IN Fold forward fr
Women's Fitness Guide7 min read
Tone Your Tummy
From the Warm-up section, complete the poses Cat cow, Thread the needle, Bridge arm sequence and Spine rolls (see page 26). It should take about two minutes. Then complete two rounds each of Sun salutation A and B (see page 32). BENEFITS: Deeply tone
Women's Fitness Guide8 min read
Amazing Arms
Complete the Warm-up or a shortened version, including Seated neck rolls, Seated side stretch, Cat cow stretch, Threading the needle, Shoulder rolls, Elbow circles and Wrist rolls (see page 26). Complete two rounds each of Sun salutation A and B (see
Women's Fitness Guide7 min read
Firm Bum
Perform your warm up including Cat cows, Bent-leg rolls, Foot rotations, Toe crunches, Shoulder shrugs, Elbow circles and Wrist rolls plus Bridge sequence. Complete three rounds each of Sun Salutation A, then begin... BENEFITS: Tones the inner and ou
Women's Fitness Guide7 min read
Fat Burn
Perform a warm up, including plenty of Cat cows, Bent-leg rolls, Foot rotations, Toe crunches, Shoulder shrugs, Elbow circles and Wrist rolls. Complete five rounds of Sun salutation A then try to work through this sequence a couple of times without s
Women's Fitness Guide3 min readDiet & Nutrition
The Yogic Diet
Both yoga and Ayruveda teach that all of existence – including humans, animals, land and food – originate in the interaction of three primal energies, known as ‘gunas’. These three energies are rajas (energetic), tamas (static) and sattvas (harmoniou
Women's Fitness Guide1 min read
Sign Off
Thank you for reading 10-Minute Yoga. For beginners, I hope this will be the start of a long and joyous journey you take with yoga. If you’re a more experienced practitioner, my hope is that you’ve found in this book sequences and information to insp

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