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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

Description: Begin on your mat in extended child’s position

·         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.

Description: Perform five ‘cat and dog’ tilts

·         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.

Description: Draw your right knee to your nose as you exhale

·         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.

Description: Lean away from your wrists as you curve your back

·         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.

Description: From all fours, arch your back, bringing your right knee to your nose

·         From all fours, arch your back, bringing your right knee to your nose, then curl the toes of your left foot under.

Description: As you exhale, straighten your left leg

·         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.

Description: Exhale and bend your right knee

·         Exhale and bend your right knee, bringing it to the inside of your elbow.

Description: Keep your shoulders in front of your wrists

·         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.

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