Women's Fitness Guide

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

The mental benefits of yoga for athletes can't be underestimated, especially if you're competing. Yoga can reduce anxiety and stress, encourage a more positive mindset, improve concentration and help you learn how to meditate and focus. The skill of

Tell a running coach you're training for a race and you can expect to receive a training plan that includes yoga. American ultra runner Scott Jurek (twice winner of the 135-mile Badwater Ultramarathon) has credited yoga with improving his flexibility

As any keen cyclist knows, long periods crouched on the bike can lead to tight shoulders, lower back, wrists and hips. First, when doing high mileage, it's easy for your body to slump and your grip on the handlebars to become tighter, which can resul

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Focuses your mind, stretches your back, opens your chest and shoulders and tones your arms and legs. ► Sit on the floor with your legs together, extended in front of you and your back straight. ► Try pulling the fleshy bits of your bottom out to the

Calms a busy mind. Strengthens and stretches your legs and spine. ▶ Step your feet about one-and-a-half leg-length's distance apart with your feet parallel. Put your hands on your hips. ▶ Lift the inner arches of your feet and press the outer edges o

Stretches your spine, shoulders, legs and hips, while massaging the abdominal organs. ► Begin in Staff pose. ► Lift your right knee and take hold of the outside of your right foot with your left arm. Rotate your torso to the right keeping your should

Stretches your shoulders and upper back, and eases tired legs. ► Kneel on the floor with your thighs perpendicular to the floor then sit back on your heels with yourtoes tucked under. ► Stretch your arms forward, parallel to the floor and pull your s

Helps relieve stress, stretches your spine, shoulders and hamstrings. ► Begin in Staff pose. ► Contract your abdominals. ► Exhale, and fold your torso forward from your hips, extending your spine as far as you can. Keep your head and spine aligned. W

Deeply relaxing, stretches your inner thighs and lower back. Tones your legs. ► Sit with your legs apart in a V-shape with your sitting bones in contact with the floor and your spine upright. Place your hands flat on the floor in front of you, should

Opens your spine and stimulates your breathing while stretching the back of your arms and chest muscles. ► Begin in Staff pose with your legs out in front of you. ► Bend your left leg and place if over your right thigh so your left heel touches the o

Helps revive your body and mind, stretches your inner thighs, hamstrings and spine. ► Begin in Staff pose. ► Inhale, and bend your right leg, placing the sole of your foot to the inside of your left thigh. ► Inhale, lift your arms, keep your hips lev

Relieves stress and boosts your mood, stretches your inner and outer thighs and lower back. ► Begin lying on your back. Bend both knees into your chest, bringing them slightly wider than your body, with your feet flexed and facing the ceiling. ► Hold

Conditions and warms up your spine, pelvis and core. ► Start on all fours, with your hands directly under your shoulders and your knees under your hips. Spread your fingers out. ► Inhale and gently move your tailbone towards the ceiling, concaving yo

Stretches your chest, neck and spine and rejuvenates tired legs. ► Lie on the floor with your arms by your sides. Bend your knees and place your feet on the floor, hip-width apart with your heels as close to your sitting bones as possible (A). ► Exha

Strongly tones your outer thighs and waistline as well as your core and arms. ► From Plank position, inhale and press your left hand into the floor and roll over on to the outside edge of your left foot. Exhale, and stack your right ankle, hip and sh

Improves your balance and strengthens your core and spine. ► Begin by sitting on the floor with your legs extended in front of you and your arms by your sides. Bend your knees and place your feet flat on the floor. ► Place your hands several inches b

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

Relieves fatigue, stretches your hamstrings, ankles and calves and strengthens your arms and legs. ► Start on all fours with your legs hip-width apart, hands under your shoulders and your fingers fanning out. Inhale. ► Exhale and curl your toes under

All the benefits of Downward dog plus it opens your hips. ► From Downward dog (A) inhale and bring your right leg straight up behind you and flex your foot (B). ► Keep your hips squared to the floor and hold for two breaths, pressing your left foot i

This pose strengthens and stabilises your core. It also relieves knee pain and plantar fasciitis. ► From Downward facing dog pose, exhale and bring your left foot forward between your hands. Bend your left knee 90°, aligning your knee directly over y

Stretches and strengthens your hamstrings, thighs and calves, and stretches your hips and spine. A mild-back-pain reliever, it improves breathing, stimulates your internal organs and improves your balance. ► From Mountain pose, step your feet a littl

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

Relieves stress and alleviates menstrual cramps. Opens your chest and shoulders. ► From Table pose, walk your knees out to the sides as wide as is comfortable. Bring your ankles behind your knees and turn your feet out to the sides. ► Bring your elbo

Once considered the domain of the spiritually-minded, yoga is now firmly on the fitness map. The steady rise in the number of super-fit celebrities and athletes doing yoga in recent years has helped to highlight its many benefits for everyone. Madonn

The mental benefits of yoga for athletes can't be underestimated, especially if you're competing. Yoga can reduce anxiety and stress, encourage a more positive mindset, improve concentration and help you learn how to meditate and focus. The skill of

Tell a running coach you're training for a race and you can expect to receive a training plan that includes yoga. American ultra runner Scott Jurek (twice winner of the 135-mile Badwater Ultramarathon) has credited yoga with improving his flexibility

As any keen cyclist knows, long periods crouched on the bike can lead to tight shoulders, lower back, wrists and hips. First, when doing high mileage, it's easy for your body to slump and your grip on the handlebars to become tighter, which can resul

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Calms a busy mind. Strengthens and stretches your legs and spine. From the start position, bend your left knee and place your fingertips on the floor in front of your left foot. Your left heel should be off the floor. Point your right arm straight up

Stretches your shoulders and upper back, and eases tired legs.

Helps relieve stress, stretches your spine, shoulders and hamstrings. If your hamstrings are tight, consider using a strap to help you stretch. Loop the strap under the pads of your feet, take it in both hands and use it to help you ease down into th