Power up your fitness with a
top-to-toe toning yoga workout
Kit you’ll need: Yoga mat
Yoga isn’t just medicine for the soul, this
ancient holistic discipline also delivers fabulous flexibility and toning
benefits. Combine it with some strengthening Pilates moves and you’re got
yourself a winning full-body workout.
If you’re already a keen yogi, you’ll know
that one of the core components of any flow yoga routine is the vinyasa
sequence. These are the fast-paced postures that take you from standing to
floor and vice versa in quick succession. Yoga and Pilates expert bring
together the benefits of these asanas with some key Pilates moves in this flow
sequence which emphasises correct alignment to strengthen and tone your whole
body, while providing a hear-pumping, muscle-blasting session. Perform these
two sequences together, without a break, two to three times a week for a great
all-over workout. The moves are designed to keep your back strong and supple,
your arms, legs and bottom toned, and your core rock solid. Namaste!
·
Beginner: Perform both sequences 1-2 times in
total
·
Intermediate: Perform both sequences 3-4 times
in total
·
Advanced: Perform both sequences 4-5 times in
total
·
Begin on your mat in extended child’s position,
resting your forehead on the mat.
·
Take about five slow and deep breaths, in and
out, then lift up onto all fours.
·
Perform five ‘cat and dog’ tilts, synchronising
your breath with the movement.
·
Exhale as you arch your back upward and inhale
as you flex your spine down in the opposite direction.
·
Draw your right knee to your nose as you exhale.
Inhale, lengthening your right leg behind you, keeping your hips and pelvis
aligned.
·
Repeat this five times then repeat the move with
the left leg.
·
Lean away from your wrists as you curve your
back, bringing your right knee to your nose.
·
As you inhale, lengthen the leg behind you and
lean forward. Exhale and perform a one-legged press-up. Keeping your elbows
close to your ribs. Inhale and straighten your arms. Repeat this five times on
each leg.
·
From all fours, arch your back, bringing your
right knee to your nose, then curl the toes of your left foot under.
·
As you exhale, straighten your left leg,
continuing to extend your right leg up behind you as you move into downward
dog.
·
Take three deep breaths, extending as far as you
can into the position to get the maximum stretch.
·
Exhale and bend your right knee, bringing it to
the inside of your elbow.
·
Keep your shoulders in front of your wrists,
both arms straight, tummy tight and nose to knee. Inhale and extend your right
leg backup. Repeat five times, then go back to move 5 and repeat with the left
leg.
