Women's Fitness Guide

Heard about the benefits of yoga but not convinced it can boost your fitness? Think again! A wealth of top athletes and sports teams are now using yoga to improve their performance; fit celebrities swear by its body-sculpting benefits, and more exerc

The yoga sequences and instruction in this guide have been devised by physiyoga expert Helen O’Neill. A qualified physiotherapist, yoga instructor and athlete, O’Neill has years of experience helping athletes and exercisers perform at their best – fr

► Asana: yoga pose or posture. ► Bhakti: devotion. ► Chakra: energy centre in your body. We are said to have seven (root, sacrum, solar plexus, heart, throat, third eye and crown). Each plays a different role for our body and mind. ► Mantra: a phrase

► Research has shown that those who practise yoga regularly tend to have better control over their appetite and fewer cravings. ► Even more gentle forms, such as Hatha yoga, can indirectly have weight-loss benefits. In a recent article on yoga for he

Physiotherapists often prescribe yoga as part of injury rehabilitation plans. ‘When we rehabilitate patients, we always look to restore flexibility to the joint or muscle that’s injured and then strengthen it,’ says physiotherapist Tim Allardyce from

A few simple pieces of yoga equipment can improve your practice and keep you safe. Look for a cushioned, slip-resistant yoga mat to support your back and prevent you sliding during poses. Usually made of foam or cork, this can help you during standin

Deeply relaxing. Use it at the beginning and end of your practice. Calms your mind and energises your body. ► Lie flat on your back with your feet hip-width apart. ► Turn your palms to face the ceiling with your arms about a foot away from your body.

Energises your mind, deepens breathing and stretches your torso. ► Begin by standing with your feet slightly apart, arms relaxed down by your sides, weight centred on all four corners of your feet – Mountain or Tadasana pose (A). ► Turn your palms ou

Helps your mind to focus, and it’s great for warming your body. It tones your abdominals, bottom and upper arms. ► Start on all fours with your hands shoulder-width apart directly under your shoulders. Inhale, tuck your toes under and straighten your

Strengthens and tones your ankles, inner and outer thighs, and your core muscles. ► From Mountain pose (page 38), step your right leg back one leg’s length, right toes tucked under, right ankle drawing backwards. Inhale and stretch your arms up over

Editorial: Helen O’Neill, Mary Comber; Christina McDonald, Sheila ReidArt Editor: Mark Hyde, Holly WhiteModels: Funda Onal @ WAthleticHair & make-up: Rosie Kor @ Artistic LicencePhotography: Danny Bird, Shutterstock Commercial Manager: Ben Rayment Be