YOGA

FOR FITNESS
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WELCOME
H
eard 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
exercisers than ever are discovering
what an amazing workout yoga is
for the body as well as the mind.
Of course, expert instruction is
TOP SPORTS
PEOPLE ARE USING
YOGA TO BOOST
PERFORMANCE
key, so we’ve created the ultimate
step-by-step Yoga for Fitness guide
to help you shape up with yoga
quickly and safely.
We’ll guide you through the basics
and teach you the essential yoga
postures, step by step. Plus, you can
try our exclusive collection of yoga
sequences. Whether you want to
tone up, lose weight, run faster,
cycle harder or swim better, you’ll
be amazed by the results. It’s time
to get yoga fit!
INTRODUCTION
MEET YOUR INSTRUCTOR
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 – from Ironmen and world-class skiers to
recreational runners and cyclists.
In 2012, O’Neill founded Fix (fixlondon.co.uk), a
pioneering rehabilitation clinic in London offering a holistic
approach to sports injuries, using physiotherapy, osteopathy,
acupuncture, and one-to-one ‘physiyoga’. With physiyoga,
O’Neill tailors yoga postures and breathing exercises to a
patient’s injury or weakness to help their body rebalance
and recover.
Through her work, O’Neill has
witnessed first-hand how yoga can
improve fitness and sporting
performance at every level.
'Yoga works to balance any
muscle imbalances created by a
sport; improve muscular
efficiency; concentrate focus,
coordination and inner
strength,' says O'Neill. ‘All of
which are advantageous if
you want to return from
injury or just improve
your game.’
When she’s not Fixing
people, or directing
operations at Fix HQ,
O’Neill can be found
biking (on- and
off-road), running,
swimming, being
upside-down and
generally loving yoga.
Yoga for fitness 3
 CONTENTS
3 Welcome
6 How to use this book
8 Yoga explained
10 Fitness benefits
14 Burn fat with yoga
16 Fit for your sport
18 Yoga kit
20 Breathing

4 Yoga for fitness

 CONTENTS

24 The sequences
26 Prepare to practise
28 Warm-up sequence
30 High-intensity sequence
32 Strength sequence
34 Relax sequence
36 The postures
65 Sign off

Yoga for fitness 5

 HOW
TO USE
THIS
BOOK
Can’t wait to get fit with yoga?
Read these instructions first to get
maximum benefits from your guide

M
ore people than ever are
discovering that yoga is the
perfect workout for all-round
mind and body fitness. This
guide offers all the basics you
need to start adding yoga to your weekly workouts,
from step-by-step instructions to tailored yoga
sessions.
Yoga is the ideal workout to practise at home and
this book offers the clear, expert guidance you need.
To get the full benefits from yoga, it’s essential you
learn the foundations. So take time to read through
the book first to get familiar with the techniques and
postures. This way you’ll reap all the rewards and enjoy
your workouts to the full.
Once you’ve learnt the basics, you can start to build
your yoga practice. Mix and match your favourite
postures to create your own yoga routines. Or follow the
tailored sequences at the back of the book. Whether
you want to get fit, lose weight or boost your sports
performance, this guide will help you reach your goals!

6 Yoga for fitness

 INTRODUCTION

ABOUT YOGA
Learn the history and philosophy
of yoga and discover why it’s more
popular than ever today. Find out why 08
so many athletes are using yoga to
help them stay in peak condition.

DISCOVER
THE FITNESS
BENEFITS
Read about the amazing benefits yoga 10
has to offer your body and mind. Learn
how it can boost your fitness and support
your training whether you’re a runner,
cyclist or swimmer.

LEARN THE
FOUNDATIONS
Keen to get started? First you need to
learn the basics: breathing, relaxation and 20
meditation. You’ll find all the information
you need here, plus warm-up exercises to
prepare your body to practise yoga.

YOUR YOGA
WORKOUTS
Try some yoga sequences. Warm up
with a sun salutation, work out with
a high-intensity yoga session, get
24
stronger with a strength sequence,
or cool down with a relaxing and
restoring practice.

PERFECT THE
POSTURES
This section will teach you the key
yoga postures. With step-by-step 36
photos, expert instruction and tips for all levels,
these moves are the foundations of your practice.

Yoga for fitness 7

 EXPLAINED
Originating in India, yoga is thousands of years old. Designed to unite
body and mind, it aids the body's flexibility, strength and stamina
Y
oga is an ancient
Indian system of
exercise, created to
unify body
and mind.
Combining physical postures,
breathing and meditation, yoga helps
calm and discipline your mind and
condition your body. While relaxation
and stress relief are the best-known
benefits, its physical benefits are well
documented: it aids flexibility and
posture, builds strength and stamina
and tones your whole body.
THE ORIGINS
Yoga originated in an ancient Indian
philosophy called Vedanta that began
around 5,000BC. Many years later,
around 2,500 years ago, an Indian
sage named Patanjali wrote the Yoga
Sutras – the first practical guide to the
practice of yoga. Patanjali defined
yoga with the Sanskrit phrase
‘citti-vrtti-nirohdah’ which translates as
‘the cessation of the turnings of the
mind’. Patanjali outlined yoga as being
achieved through methods such as
controlling the breath and holding the
body in steady poses. These
techniques are known as hatha yoga.
8 Yoga for fitness
YOGA TODAY
In the 20th century, teachers from
within India developed new systems
in the hatha yoga tradition. Yogi BKS
Iyengar created the detailed and
structured Iyengar form while in
Mysore, Sri K. Pattabhi Jois created
the flowing, dynamic ashtanga style.
In the second half of last century,
yoga began to flourish in the West.
Now, there are many varied types
from acro-yoga to dog yoga!
YOGA PRINCIPLES
Hatha yoga has five principles:
EXERCISE: In yoga, exercise takes
the form of ‘asanas’ or postures
which lubricate, strengthen, stretch
and tone your body. Yoga postures
incorporate both challenge and
recovery, helping conserve the
body’s energy so that after each
session you have more energy than
when you began.
DIET: The yogic diet consists of
simple, natural, mainly plant-based
foods to support digestion and
promote good health. Ideally
vegetarian, it includes
fruit, vegetables, grains, leaves, dairy
produce, nuts and seeds. Yogis
encourage eating mindfully.
BREATHING: The breath links your
body to the solar plexus where
potential energy is stored and
created. Using your breath is
important in yoga to release this
energy and to make your practice
deeper yet easier. Yogic breathing
techniques known as pranayama are
designed to calm or energise.
RELAXATION: Yoga recognises that
proper and regular relaxation
releases tension and allows you to
make new energy. The most
restorative posture for relaxing your
body is Savasana or Corpse pose
(page 36) – lying flat, face up with
eyes closed. It traditionally takes
place at the end of each practice.
MEDITATION: Meditation doesn’t
have to mean sitting for hours.
Mindfulness meditation simply
requires observing your thoughts.
You can meditate at the end of your
yoga practice or separately for 10
minutes during the day.
 INTRODUCTION

YOGA SPEAK
YOUR BEGINNER’S GUIDE
TO YOGA TERMINOLOGY
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 or word that is
repeated during meditation or
chanted after yoga practice, to
focus and still your mind.
Meditation: stills the mind.
Observe your thoughts and let
them go.
Namaste: an everyday greeting
in India, this phrase is often used
at the end of yoga classes and
means ‘the divine in me recognises
the divine in you’.
Om: pronounced ‘ahh- ohhh-
mmmmm’, this is chanted on a long
exhalation before or after yoga
practice or meditation. The sound
symbolises the vibration of the
universe and is believed to have
positive therapeutic benefits on
body and mind.
Prana: the breath.
Pranayama: yogic breathing
techniques that are practised at
the end of yoga sessions or as a
stand alone practice.
Sanskrit: the ancient Indian
language that the original yoga
texts were written in. You’ll notice
in this book that each pose has
both a western and Sanskrit name.
For instance Tree (Vrikhashsanna).
Shanti: ‘peace’, often chanted
three times in a row at the end of
a yoga class.
Sutras: classical texts. The most
famous in yoga is Patanjali’s
Yoga Sutras.
Vinyasa: postures that flow into
each other using the breath.

Yoga for fitness 9

FITNESS
BENEFITS
Yoga will help improve your flexibility, strength and concentration,
give you more stamina and help you balance

W e all know that yoga

will make us more
‘bendy’ but its
numerous other health benefits are
often overlooked.
Regular yoga sessions can also
improve your strength and stamina,
boost recovery and reduce injury risk. So
it’s a great discipline to include in your
weekly training schedule.
‘You are mobilising and stretching
your joints, capsules, tendons,
ligaments, muscles, scar tissue –
absolutely everything,’ says Dearbhla
Gallagher, sport rehabilitator from
School of Sport, Health and Applied
Science at St Mary’s University.
Yoga will also give you a sense of
calm and improve your focus during
competitive events. Many endurance
runners use yoga techniques to develop
a more positive mindset for races.
cardiovascular exercise. ‘Flexibility
can be developed through holding
postures and positions with the
muscles lengthened,’ says Mark
Hatfield, fitness academy trainer for
Nuffield Health. ‘The effects will be
different for everyone, but you
should start to feel improvement
after a few sessions. The
all-important element of consistency
is key and aiming for that “twice a
week” minimum rule.’
Personal trainer Wesley Petrie
adds: ‘Stretching during yoga flows
and holds will increase elasticity in
your muscle fibres, while the
lengthening of muscles will also
improve your “stretch reflex” – the
feeling that tells you if it is safe to go
further and deeper into a stretch.’

IMPROVED
FLEXIBILITY
Being more flexible means you have
a reduced risk of injury, as your
muscles won’t be so tight. Your body
will also feel less restricted during

10 Yoga for fitness


GREATER
STRENGTH
When we talk about improving
strength, we often think about lifting
weights. Yet yoga is also effective for
becoming stronger. You need good
strength to hold many of the poses as
you’re using your own body weight
for resistance and putting your body
in positions where your muscles have
to work hard to support you.
Try doing 20 bodyweight
press-ups instead of 20 reps on the
seated chest press and you’ll get
the picture. You also need to
recruit your core to help you hold
poses such as Downward dog,
the Plank, and Warrior and
Triangle poses.
MORE
STAMINA
It’s now agreed that yoga can
help improve stamina and
cardiovascular fitness,
especially if you choose the
more dynamic forms of the
discipline. ‘According to
the American College of
Sports Medicine,
improvements in
cardiovascular fitness
are achieved through
moderate intensity
exercise, three to
five times per week
for 20 to 60
minutes,’ says
BENEFITS
Hatfield. ‘If your yoga class is making
you breathe heavier, break out in a
light sweat and would challenge you
to hold a comfortable conversation,
you should see improvements in
CV fitness.’
YOU NEED
GOOD STRENGTH
TO HOLD MANY OF
THE POSES AS
YOU’RE USING
YOUR BODY
WEIGHT FOR
RESISTANCE
Physiotherapist Tim Allardyce
from Surrey Physio agrees: ‘More
challenging yoga poses will increase
your heart rate and be physically
demanding, and this may improve
the efficiency of your heart and,
some may argue, your cardiovascular
fitness.’
Indeed, doing some of the more
challenging classes such as Bikram,
Vinyasa or Power yoga can see your
heart rate soar. ‘Doing a Power yoga
class for the first time can take your
heart rate up to 175 beats per
minute,’ says Petrie.
‘If you did this three times a week
for three months, your heart rate
could decrease to 165 beats per
minute. This means the heart doesn’t
have to work as hard.’
In short, you’ve become fitter.
Yoga for fitness 11
AVOID INJURY IMPROVE
If your flexibility is good, you’re less CONCENTRATION
likely to be injured during exercise or Many athletes use the meditative
sport. ‘A lot of injuries occur when aspects of yoga to help them gain
we ask our body to move into a the competitive edge over their
position it hasn’t been to before,’ opponents. ‘People in sports are
says Hatfield. ‘The joint may not under pressure to perform at their
have the mobility (range of best at all times,’ says yoga
movement) or the stability (control) instructor Sarah Shimwell. ‘This
to get to that new position, creates much internal stress and
potentially resulting in injury.’ anxiety, which can be detrimental to
Choosing yoga over other types their performance. If they can learn
of strength work can also reduce to reduce this stress and anxiety
injury risk. ‘Most conventional types through yoga, an athlete can free
of exercise focus on strengthening their mind to focus solely on their
specific muscle groups,’ says yoga performance.’
instructor Sheila Maubec. ‘This often Think about Andy Murray’s
leads to tight muscles with a smaller Wimbledon final in 2013.
range of motion and a tendency to The pressure for him to
get injured more easily. Yoga will win was enormous.
strengthen your muscles and Having a good
increase flexibility throughout the
muscle groups.’
If you’re a gym newbie, swapping
free weights for yoga can reduce
injury risk. ‘It takes a lot of
preconditioning to get exercises like
classic deadlifts, squats and
lunges correct,’ says personal
trainer Frank Mayfield
(mayfieldfitness.co.uk). ‘If
you dive straight into free
weight lifts you can do
more harm than good.
The injury potential
with yoga is a lot
lower.’

12 Yoga for fitness


mental focus enabled him to shut
out distractions and be in the zone,
concentrating only on the task at
hand. Athletes who talk about being
“in the zone” often describe feeling
invincible.
RECOVER
FASTER
Yoga can help your body recover
from a training session, as the moves
can flush out toxins, such as lactic
acid, which build up in the body
during strenuous exercise.
A study published in the Journal
of Strength and Conditioning
Research in November 2014
revealed that a single bout of
yoga appeared to reduce
muscle soreness in
women after doing a
stepping exercise
BENEFITS
designed to generate delayed onset
muscle soreness (DOMS). The study
split women into two groups – both
did the same strenuous exercise –
and the yoga group experienced
less soreness.
Yoga can also aid recovery by
helping you sleep. If you’ve
managed to calm your mind during
an evening yoga class, you’re more
likely to go to bed relaxed and
sleep better.
BETTER
BALANCE
Yoga encourages a holistic
approach, working the body in a
more complete way than many other
forms of exercise. It balances and
conditions the body as a whole and
energises you. By observing your
body as you practise, you become
aware of how your body feels in
different poses and can identify any
weaknesses or tight spots.
It also helps give you a sense of
balance, making it a popular training
partner for skiers and surfers. You
need balance to hold some of the
moves such as Tree pose where you
stand on one leg.
‘Many of the poses throw you
away from your centre of
gravity and strengthen the
ligaments in the knees
and ankles, as you
learn to stand on one
leg. This helps to
improve balance,’
says Allardyce.
Yoga for fitness 13
 BURN FAT WITH

It may not sound the most obvious way to lose

weight, but you’d be surprised how yoga can help…

14 Yoga for fitness


W
hen it comes to
losing weight or
burning fat, not all of
us want to go out for a run or sweat it
out in a Spinning class. Although
yoga instructors are keen to highlight
that yoga is about much more than
just burning calories, if you choose
the right class, you can burn fat and
increase your metabolic rate.
‘Doctors and personal trainers
agree that yoga can seriously trim
and tone your body and also work
on your mind and spirit to help you
become healthier overall,’ says yoga
instructor Sheila Maubec.
All yoga classes will use up
calories but the amount burned will
vary from around 180 to 360 per
class, depending on the type of
yoga. Some classes target stress
reduction and help you to relax, but
won’t necessarily provide the
cardiovascular workout you may
want for weight loss. However, they
can indirectly help by combating
stress-related comfort eating. See
below for the best fat-burner classes.
POWER IT UP
The best types of yoga for burning
calories are Vinyasa, Ashtanga
and other forms of Power yoga,
which are more energetic. ‘They
work specifically on strength and
stamina, as well as flexibility,’ says
Maubec. ‘So they’ll compare with
other workouts that accelerate
calorie burning. Vinyasa, or “flow
yoga”, is made up of a series of
Sun salutation sequences that you
move through quickly so, in theory,
you increase your heart rate, burn
calories and lose weight. However,
all yoga speeds up your metabolism
FITNESS
by stimulating the endocrine glands harder afterwards to replenish
that regulate your metabolic rate.’ muscles with lost fuel. Yoga may not
be an out-and-out blast like boxing
BREAK A SWEAT or cycling, but it will get your heart
The sauna-like heat of Bikram yoga rate pumping, especially in the 24
classes can also be good for weight hours after a workout.’
loss. ‘Your heart rate is elevated due
to your body pumping more blood
to the surface of your skin to try and
cool down your body,’ says personal LOOK AND
trainer Frank Mayfield. ‘This will FEEL LEANER
increase the amount of calories Research has shown
burned and your heart will be made that those who practise
yoga regularly tend
to work harder.’
to have better control
over their appetite and
WATER WEIGHT fewer cravings.
Weighing yourself after a Bikram Even more gentle
yoga class and finding you’ve forms, such as Hatha
yoga, can indirectly have
lost weight doesn’t necessarily
weight-loss benefits. In
mean your stomach is on its way a recent article on yoga
to being pancake flat, since most for healthy ageing, yoga
of the weight lost is water. instructor Baxter Bell,
However, yoga can be useful if you MD explained that
‘gentle’ and ‘restorative’
suffer from water retention that
yoga helps weight loss
makesyou look bloated. Some of by switching on the
the poses in yoga will improve your parasympathetic
circulation and the performance nervous system, which
of the lymphatic system, reducing regulates breathing,
digestion and
fluid retention in the tissues.
hormones. By doing
this, you’re rebalancing
STRONGER your hormones and your
AND LEANER digestion will work
Yoga can also help you lose weight normally, which helps
weight loss.
because the weight-bearing
Yoga can help improve
postures require strength, helping your posture, so you’ll
you develop lean muscle mass. The look taller and leaner.
more lean muscle tissue you have, By improving your
the more efficient your metabolism, mental wellbeing and
making you happier,
so your body burns more calories
yoga can indirectly help
at rest. you achieve your
‘After you’ve done a fairly intense weight loss goals.
session with poses where you hold a Think how we tend to
position for a length of time, it takes overeat when we’re
feeling low or
time to recover,’ says Mayfield. ‘Your
depressed.
heart and lungs will be working
Yoga for fitness 15
 FIT FOR YOUR

Yoga is hugely beneficial for improving performance in all sports.

Flexibility, better conditioning, greater core strength and a
calmer mindset are just a few of the ways in which it can help…

16 Yoga for fitness

 FITNESS

I
t is no coincidence that many
leading swimmers, skiers and
other athletes all practise
yoga. Here’s why you should
do it as well.
SWIMMING
Even though swimming is a great
total-body workout, it can still lead to
imbalances and alignment issues,
due to overdevelopment of the front
of the body. Yoga can help bring
your body into balance and improve
flexibility in the all-important arms,
legs, hips and feet. The greater
mobility it brings will enable you to
kick more powerfully as you swim,
increasing your speed and stamina.
If you struggle to master your
breathing for strokes such as crawl,
yoga can help. Learning how to
breathe from your diaphragm slows
your breathing down and helps you
control your breath, so you’ll stay
calmer in the water. It will also help
improve your lung and cardio capacity.
One surprising benefit for
swimmers is better balance. Good
balance in water can help you
become more streamlined, enabling
you to move through the water more
efficiently. Meanwhile restorative
yoga, using props to support your
body in relaxing poses, will help you
recover after a hard session.
GOOD YOGA POSTURES: Low
lunge twist, High lunge with eagle to
full arms and back bend, Bound angle
pose, Downward facing dog.
TENNIS
Tennis players can be dominant on
their raquet side and this can pull
their spine out of alignment,
resulting in hip, knee and ankle pain.
Yoga helps to restore balance to
your body, improving your game and
preventing injury.
The flexibility that yoga brings can
also benefit your game. Having a
good range of motion in the mid
back and opening up your shoulders
helps improve your backhand and
forehand. And a stronger core will
help you generate more power.
By stretching out your legs, yoga
can help you avoid hamstring injuries
and improve your agility on court. It
can also help alleviate the pain of
tennis elbow, an injury caused by
repetitive stress to the tendons that
connect the muscles to the bone at
the elbow. Stretching the area with
non-weight bearing yoga poses can
help, reducing pain and stiffness.
Extended mountain pose with
interlocked fingers, reduces the
tension in the area and improves the
flexibility of your forearms and
tendons. If you’re training for a match,
the mental benefits of yoga can help
you keep a cool head under pressure.
GOOD YOGA POSTURES: Warrior
to Reverse warrior, Downward dog to
grab opposite leg twist, Standing side
stretch, Prone pec stretch.
SKIING
There’s a good reason why so many
skiers do yoga. Good skiing
technique relies on strong balance
and strength, making yoga the
perfect cross-training partner.
Not only can it help boost your
performance and stamina on the
piste, yoga also plays a vital role in
preventing ski injuries. Standing
postures strengthen your legs,
helping protect your knees which
take the strain if your leg muscles are
weak. Many skiers tend to be
dominant in their quadriceps and
weaker in their hamstrings. This can
also put a strain on the knee joints.
Keeping the quadriceps, hamstrings
and calves flexible can help alleviate
the amount of pull on the knee joint.
In terms of ski technique, good core
strength can help you turn with
greater efficiency.
GOOD YOGA POSTURES: High
lunge to standing hand to foot,
walking Downward dog, Chair.
I N J U RY
PREVENTION
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 Surrey
Physio. ‘Yoga does all
of this and is also good
for core strength.’
Many lower leg
injuries are linked to a
lack of flexibility. Yoga
helps ease tightness in
the legs, lower back
and shoulder joints.
Sports, such as
tennis, can lead to
muscle imbalances as
players tend to be
naturally stronger on
one side. Yoga helps
bring your body into
balance.
Yoga helps with
recovery. If your
muscles are relaxed,
injury is less likely.

Yoga for fitness 17

 SUPPORT YOUR

Ready to begin? Follow these tips to get

the most out of your yoga sessions

18 Yoga for fitness

 G E T T I N G S TA R T E D

Y
oga is the perfect exercise
to do at home. In fact you CREATING SPACE
can do it anytime, To ensure yoga becomes a regular TOP KIT
anywhere – all you need is a mat and habit, try to find a space where you’ll A few simple pieces
some spare time! But to make it a enjoy practising. Ideally, you need of yoga equipment
can improve your
regular part of your workout routine, somewhere spacious, peaceful and
practice and keep
it’s best to plan where and when free from distractions. Make sure the you safe.
you’ll practise. Following some basic room is well ventilated so you’re not
guidelines will also help ensure you inhaling stale air. This is particularly Mat
stay safe and get maximum benefits important if you’re doing pranayama Look for a
cushioned,
from your practice. breathing exercises. Opening a
slip-resistant
window beforehand will bring in fresh yoga mat to
WHEN TO oxygen to nourish your brain and support your
PRACTISE body. Make your space inviting – use back and prevent you
Ideally you should do yoga on an flowers, candles or aromatherapy oils sliding during poses.
empty stomach, so early mornings to relax and uplift you.
Block
and evenings are ideal. A morning Usually made
session is the perfect energiser. Yoga WHAT YOU NEED of foam or
wakes up your body, lubricating your The only bit of kit you need to start cork, this can
joints and energising your muscles to practising at home is a yoga mat. help you
during
ease any stiffness. Yoga will also Often called a ‘sticky mat’, it’s
standing
awaken your mind for the day ahead specially designed to stop you poses such as
and stimulate your digestion, slipping during poses. You don’t Half moon or to rest
preparing you for breakfast. need to spend much on your mat, your head during
just ensure it has a slip-resistant Corpse pose.

A MORNING surface. Keep a cushion or folded-up

Strap
SESSION IS THE blanket on hand to use in sitting Particularly
poses or to support your head when useful for
PERFECT beginners, a
lying on the floor. A towel can be
ENERGISER. useful for absorbing sweat during strap will help
you achieve
challenging poses.
stretching postures
Meanwhile, a gentle evening session It doesn’t matter what you wear, such as Forward bend
will eradicate the day’s physical and as long as you’re comfortable. if your hands don’t
mental stresses to help you unwind. Choose something that’s breathable reach your feet.
Alternatively, try adding yoga to and easy to move in. Of course,
Bolster
your existing workouts, as a warm up there’s a wealth of gorgeous yoga
You can use this to
or cool down. Avoid eating for two clothing available. If you’re going to support your body in
to three hours before your session so splash out, most important is a relaxation poses. It will
you can move more comfortably and sports bra to help support you in help you stretch and
avoid indigestion. Likewise, avoid inverted postures and some open your body
without strain.
drinking too much water beforehand well-fitting yoga pants that won’t
Alternatively,
– yoga has a massaging effect on ride up or down when you’re you can use a
your internal organs so it’s best not moving. Keep a cover-up or rolled-up
to have too much food or fluid in long-sleeved top on hand to keep blanket.
your stomach. you warm during relaxation.

Yoga for fitness 19

BREATHING Learning how to breath correctly is the foundation
of your yoga practice. Here’s how to do it
hances are you
C don’t give a second
thought to the way
you breathe. But in
yoga, the breath
plays a key role, viewed as the link
between your mind and body.
Learning to breathe correctly and to
synchronise poses with your breath is
an important way to deepen your
practice and transform your health
and wellbeing.
Most of us tend to breathe
shallowly, and when we’re anxious or
stressed, we often hold our breath.
Learning to improve and deepen
your breath can not only calm and
restore your mind, it helps nourish
your body and revive your energy
by elevating the oxygen levels in
your blood.
THE YOGIC
BREATH
The yogic technique of controlling
the breath is known as pranayama.
Its aim is to control and awaken the
prana – or energy – that lies behind
all movement. Pranayama consists of
a set of breathing exercises to teach
you breath control. In the same way
that yoga poses condition your
body, pranayama exercises
strengthen your nervous system as
20 Yoga for fitness
well as balance your mind and
emotions, and restore and energise
your body.
BREATHE RIGHT
There are three important
breathing principles to observe
when you’re practising yoga.
1 Breathe in and out through your
nose. This ensures warmer, cleaner
air reaches your lungs and helps you
control and slow your breathing. If
you have a blocked nose or a cold,
breathing through your mouth is all
right, of course.
2 Focus on your breath. If a posture
feels difficult or strained, return your
attention to your breath, focus on its
rhythm and try to even out your
inhalation and exhalation – both
should be approximately the same
length – while breathing deeply into
your diaphragm.
3 Co-ordinate your breath with
movement. As a rule of thumb,
inhale while opening, lengthening or
extending your body, and exhale
while deepening, releasing or
folding into a posture. Don’t worry
too much about getting this right. By
focusing on your breath during your
practice, it will eventually become
second nature.
 B R E AT H I N G

LEARNING TO
DEEPEN YOUR BREATH
CAN CALM YOUR MIND
AND REVIVE YOUR
ENERGY

Yoga for fitness 21

ABDOMINAL
BREATHING
Use the following exercise at the
beginning of your yoga sessions to
help balance out your breath.
Spend around five to 15 minutes
on this exercise.
1 Lie down on your mat with your
legs out in front of you or – especially
if you have lower back pain – with
your feet hip-width apart, knees bent
and together. Or sit in a comfortable
cross-legged position.
2 If you are sitting, lay your hands in
a comfortable position on your lap or
knees, palms facing up. If you’re
lying down on the floor, place your
hands beside you, palms facing up
or on your tummy, palms down.
3 Make sure your spine is straight by
22 Yoga for fitness
stacking your shoulders above your
hips and lengthening your spine by
lifting the crown of your head.
Contracting your core slightly will
help you hold the pose.
4 Close your eyes and feel the
movement of your breath through
your body. Observe your breath in
this way until you notice it slows
down and becomes more even.
5 Observe how as you inhale, your
diaphragm lifts, expands and
broadens your ribcage and your
belly fills with air, and how it lowers
and your ribcage and abdomen
contract as you exhale.
6 Count the length of each in-breath
and each out-breath. Notice the
small pause after the in-breath and
again, after the out-breath. Watch
your breath gradually deepen.
PRANAYAMA
EXERCISES
These are powerful practices, so
begin with a short session and
build them up as you become
more familiar with them.
VICTORIOUS BREATH
Ujjayi breath
BENEFIT: Cleansing, calming and
invigorating.
WHEN TO DO IT: Ujjayi breathing
can be done while working on
postures or practised before or after
them (before relaxation) for an
invigorating effect.
HOW TO DO IT
1 Sit cross-legged or lie down with
support, such as a bolster, under
your back. Broaden your chest and
draw in your chin slightly.

2 Exhale fully. Inhale through both
nostrils and exhale through your
mouth, silently making the sound
‘ha’. Continue in this way for about
three breaths.
3 Now close your mouth and continue
silently making the sound ‘ha’ as you
inhale and exhale. Feel the gentle
constriction in the throat this produces
and listen to the subtle ‘hissing’ sound.
4 Continue breathing in this way, with
your throat constricted but directing
your breath deep into your lungs. Feel
your chest open and your diaphragm
expand sideways as you do so.
BEGINNERS should only do three to
five minutes of this practice, and
slowly build up to 10 to 15 minutes.
ALTERNATE NOSTRIL
BREATH
Na di Sodhana
BENEFIT: Helps combat nerves,
panic or confusion. Calms your brain
and can also ease sinus congestion.
WHEN TO DO IT: Before an event
that makes you feel nervous, before
bed or
B R E AT H I N G
anytime you need to feel centred. 2 Now, close your mouth and, on
HOW TO DO IT each exhalation through your nose,
1 Sit in Easy cross-legged or simply draw your abdomen
kneeling pose. Use the support of a inwards. Imagine your navel moving
cushion if that’s more comfortable. upwards and inwards as you exhale.
2 Rest your left hand on your left leg Let the inhale happen naturally. Do
and fold the index and middle finger of this a few times and you’ll notice
your right hand inwards to your palm your abdomen moving in and out
and wrap your thumb around them. like a bellows.
3 Draw your chin slightly inwards so 3 Now, speed up the exhalation so
your head bows down slightly. Close you’re taking one each second. You
your eyes. Bring your right hand up should be able to hear the
to your face and use your ring finger exhalation but not the inhalation.
to close your left nostril. Exhale This is correct. Do about 15 to 20
through your right nostril. Inhale exhalations, rest then start another
through your right nostril. cycle. Beginners should start with
4 Close your right nostril with your 15 breaths a cycle, and experienced
right thumb and release your ring students can do up to 30.
finger from your left nostril. Exhale
through the your left nostril. Inhale
through your left nostril. Close your
left nostril and exhale through your
right nostril. This is one cycle.
5 Inhale again through your right
nostril and continue for 10 to 30
cycles. Keep your spine long,
shoulders relaxed and chest open.
BELLOWS BREATH
Kapalabhati breathing
BENEFIT: Yogis call this the
‘cleansing breath’. It energises your
body in as little as one minute, and
tones your tummy muscles too.
WHEN TO DO IT: Anytime you
need a pick-me-up. It’s great in the
morning. But avoid it when eating,
during menstruation or if pregnant.
HOW TO DO IT
1 Sit in Easy cross-legged or
kneeling pose and focus on your
breathing.
Yoga for fitness 23
24 Yoga for fitness
 THE
SEQUENCES
You've learnt the basics and now it's time to
put everything together by trying some yoga
sequences. This section offers a selection of
tailored yoga sessions designed to suit your goal,
whether you want to warm up, burn calories or
cool down after sports. Start your day with the
energising Sun salutation sequence or wind down
with the Relax session. The sequences take
between 15 and 45 minutes but you can adapt
them to suit you. When you’ve chosen a sequence,
turn to page 36 to master the postures.

Yoga for fitness 25

 PREPARE TO
PRACTISE Just as you warm up before a gym workout, it’s vital
to prepare your body for your yoga sessions

26 Yoga for fitness

 F O U N D AT I O N S

I
f you’ve ever tried to stretch when you’re cold, you’ll
know that a warm body is a more supple one. To get
the most out of your yoga practice and prevent injury,
it’s always wise to take your body through a series of
warm-up poses at the start of your session. A warm-up
stimulates your circulation, nourishing and energising your
muscles for the work to come. Taking your joints through
their full range of motion helps lubricate them so you’ll be
able to stretch more deeply without risk of injury.
A warm-up also connects you with your breathing
and focuses your mind, to further aid your practice.
Some of the yogic warm-up moves that follow might
seem insignificant but you’ll be surprised what an
effect they have! Do these, plus a couple of rounds of
Sun salutation (page 28) before your yoga sessions.
The moves are also a great way to unwind at the end
of the day or ease your body when you’re feeling stiff
or stressed.

SIT COMFORTABLY WARM-UP SEQUENCE

Many yoga warm-up and beginner
poses are done from a sitting or
kneeling position.

CROSS-LEGGED
Sit on your mat and cross your legs
at your shins. Sit up tall. It’s important
that your spine, neck and head are in
line. If you find it hard to sit straight,
place a rolled-up towel under your
bottom to lift your hips. If your knees
feel tense, prop them
up with cushions. Rest
your hands on your
knees with palms
facing outwards.
Relax. Feel your
breath
rising and
falling.

KNEELING 1. SIDE TWISTS 2. KNEES-TO-CHEST

Sit on your yoga mat with your lower BENEFITS: Warms up your torso in ROLLS
legs tucked under your body and the preparation for rotation in postures. BENEFITS: Warms up your hip
tops of your feet flat on the mat. Sit in cross-legged position. Inhale joints and prepares your body for
Straighten your back and twist your torso to the left, rotating postures. Releases tension.
and sit up tall. If there is bringing your left arm behind you Lie on the floor and bring your
too much pressure on and your right over your left knee knees into your chest. Place your
your knees, place a (A). Look behind you, engage your hands on your knees (A). Start to roll
cushion between your core and sit up straight. Take a few your body slowly to the right (B) and
heels and bottom. Relax slow breaths and return to the start left (C) and, as your hips warm up,
and feel your breath position. Now repeat on the right make small circles. Do the sequence
rising and falling. side (B). several times in each direction.

Yoga for fitness 27

WARM UP
As every athlete knows, a warm-up is an essential part of your workout.
The sequence below is the perfect warm-up to both your yoga practice
and your regular workouts. It’s a Sun salutation (Surya namaskar) – a
series of flowing postures that are designed to get your body warm
and relaxed in preparation for practising your yoga postures (asanas). It
builds heat and improves your circulation. Once you’ve mastered the
poses, link the movements together with your breath and complete
three to six rounds of the sequence. Try a few rounds first thing in the
morning to wake up your body and boost your energy for the day.

1 Start in Mountain (page 38).
2 Inhale and stretch up into
Extended mountain (page 38).
3 Exhale and fold down into
Forward bend (page 40). Keep
your knees soft and let your
head hang.
4 Inhale. Flatten your back,
lengthen your back up to halfway
and look forwards.
5 Exhale and move into High plank
(page 46). Spread your fingers,
keep your elbows unlocked and lift
up from your shoulders.
6 Lower on to the floor. Pull your
shoulder blades together and
keep your toes tucked under.
1
7 Inhale and stretch up and
forwards into Cobra (page 48).
Untuck your toes and squeeze
your shoulder blades together.
8 Exhale and raise yourself into
Downward dog (page 52). Lift your
tailbone up, flatten your back,
strengthen your thighs and push
back, looking towards your belly
7
button. Hold for 5 breaths.
9 On an exhale, step forwards into
Forward bend.
10 Inhale and stretch up into
Extended mountain.
11 Exhale back to Mountain. Take
a couple of breaths here and then
repeat the sequence.

28 Yoga for fitness

 S U N S A L U TAT I O N

2 3 4

5
6

9 10 11

Yoga for fitness 29


HIGH-INTENSITY
SEQUENCE
This sequence raises your heart rate and maintains it to build cardio fitness. It
builds by adding poses throughout the series, allowing repetition for improving
alignment and stamina. This is followed by slowing the heart rate down with hip
openers, then a full-body core strengthening sequence to get blood flowing.
1 Do 3 to 5 sets of Warm-up
sequence. Hold Downward dog for
5 breaths (p52).
2 Low lunge (p54) to High lunge
(p56). Hold both poses for 5
breaths. Put your hands down into
Low lunge and jump, switching legs
3 times to land on the other foot.
Repeat on other side.
3 Low lunge to High lunge. Hold
both for 3 breaths. Warrior 2 (p57).
Hold for 5 breaths. Put your hands
into Low lunge and jump, switching
legs 3 times to land on the other
foot. Repeat on the other side.
4 Low lunge to High lunge to
Warrior 2 to Reverse warrior (p57) to
Extended side angle (p59). Hold all
for 3 breaths. Move to Half moon for
5 breaths (p58). Step back into
Warrrior 2 then hands down to Low
lunge. Jump and switch legs 3 times.
Repeat on the other side.
5 Downward dog to 3-leg
Downward dog (p53). Hold for 3
breaths. Knee to same elbow to
3-leg Downward dog to knee cross
to opposite elbow to 3-leg
Downward dog. Repeat on this leg
3 times. Stop at Downward dog.
Repeat on the other side.
6 Knee to nose in Plank. Hold for 5
breaths. Place foot down and fold
into Pigeon (page 63) for 5 breaths.
30 Yoga for fitness
START
1
2
Add thigh stretch and hold for
5 breaths. Repeat on other side.
7 Table with fingers forward
hold (p51). Hold for 5 breaths
to Forward bend (p42). Hold for 5
breaths. Do the sequence 3 times.
8 Core strengtheners – tailbone
lift (p45). Hold for 3 breaths and
repeat 3 times. Tailbone lift and
6
shoulders lift, hold for 3 breaths.
Repeat 3 times. Rest and repeat
this sequence 2 to 3 times.
9 Dolphin plank (p49). Walk to
Dolphin downward dog. Do this 4
times and hold for 3 breaths each.
10 3-leg Dolphin downward dog.
Hold the lifted leg for 3 breaths, lift
the other leg for three breaths, lift
the first leg for 3 breaths and the
other leg again for 3 breaths. 7
Lower and walk to Dolphin plank.
11 Child’s pose (p37) for 1 minute.
12 Dolphin plank for 1 minute.
13 Prone with double arm lifts
(p62). Do this 5 times. Lift your
legs plus arms 5 times, stretching
your legs back and off the floor.
14 Locust arms in front (p60)
for 5 breaths. Reach around to
15 Bow (p61) for 5 breaths.
16 Supine spinal twist (p64).
Do this on both sides.
17 Happy baby (p43). END 18 17
18 Corpse (p36). Hold for
3 to 5 minutes.
 SEQUENCES

3 4

8 9 10

11

12

16 15 14 13

Yoga for fitness 31

 START

STRENGTH
SEQUENCE
Strength gained during this sequence will allow your body to feel
1A 1B

stronger in your core, connected from your head to your toes, and more
able to carry weight through your arms. It will also improve stability in
your lower back and pelvis and improve any ’chair shaped’ posture
caused by sitting at a computer all day long. Hold each pose for
3 to 5 breaths.

1a Cat/cow Inhale up and exhale 6 Core strengtheners – tailbone

down (p44)
1b Cat/cow with leg out to the
side. Inhale up and exhale down
on both sides (p44)
2 & 2a Downward dog (p52)
to Plank and back to Downward
dog (p46)
Repeat 3-5 times.
2b & 2c 3-leg Downward dog to
3-leg Plank to 3-leg Downward
dog. Repeat 3-5 times.
3 Sphinx roll ups
Hold for 3 breaths and do it 5 times
(p50)
4a Dolphin plank to 4b Dolphin
downward dog then 4c lift your
leg and hold for 3 breaths. Lift
your other leg and hold for 3
breaths. Do this sequence 3 to 5
times (p49)
4d Warrior 2 to (p57)
4e Humble warrior to (p57)
4f Low lunge twist Page (p54)
Repeat 4d, 4e &
4f on the other side.
5 Tripod side plank with arm
circles on both sides (p47)
lift (p45).
). Hold for 3 breaths and
repeat 3 times. Tailbone lift and
shoulders lift, hold for 3 breaths.
Repeat 3 times. Rest and repeat 5
6
this sequence 2 to 3 times.
7a 3-leg Downward dog to
(p53)
7b Plank with knee outside elbow
(p46)
Repeat four times. Do both legs.
7A
8a Locust preparation (p60)
8b Locust (p60)
8c Reach round to Bow
8d Bow to (p61)
8e Bow with one arm and one leg.
Repeat with opposite arm and leg.
(p61) 7B 8A
8f Locust (p60)
9 Child’s pose for 5 breaths.
(p37)
10 Prone with double arm lifts
Do this 5 times, holding for
5 breaths (p62)
11 Child’s pose (p37)
12 Supine spinal twist on both
sides (p64)
13 Corpse (p36)

END 13

32 Yoga for fitness

 SEQUENCES

2C
2 2A 2B
3

4A

4F 4E 4D 4C 4B

8B 8C 8D 8E

8F

12 11 10 9

Yoga for fitness 33

RELAX
SEQUENCE START
This soothing sequence is the perfect way to relax and restore yourself
after a challenging yoga practice, or to cool down after your workouts.
You can also use it to wind down before bedtime. The postures help
calm your nervous system, slow your breathing and bring your focus
inwards. Hold each pose for several breaths or longer, if time allows.
Focus on taking slow, deep breaths and on extending your breath as
you become used to the practice. To complete your practice, stay in
1
Corpse pose for several minutes. Cover up with a blanket to keep your
body warm while you relax.

1 Knees to chest 8 Extended mountain

Page 27 Page 38
2 Cross-legged 9 Tree
Page 27 Page 39
3 Cross-legged with 10 Wide-legged
a twist on both sides forward bend
Page 27 Page 41
4 Hero 11 Forward bend 10
Page 27 Page 42
5 Downward dog 12 Supine spinal
Page 52 twist on both sides
6 Forward bend Page 64
Page 42 13 Corpse
7 Mountain Page 36
Page 38

11

34 Yoga for fitness

 COOL DOWN

3 4

9 8 7 6

END

12 13

Yoga for fitness 35

SAVASANA

CORPSE
BENEFITS
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.
Relax your hands, allowing your fingers to
gently curl.
Slide your shoulders down your back and
relax your neck.
Straighten your legs and let your feet fall
out to the sides.
Close your eyes, relax your body and
breath and let go.

TIP
Use this pose during your practice to
recover from a challenging sequence.

36 Yoga for fitness

 POSTURE

BALASANA

CHILD'S POSE
BENEFITS
Calms your mind, stretches your lower back
and upper body, and opens your hips.

Kneel with your bottom resting on your heels

and the tops of your feet on the floor.
Inhale, then exhale and bend forward so your
torso folds over your thighs and your forehead
rests on the floor.
Either rest your arms by the sides of your legs,
stretch them out in front of you, or cross them
on the floor in front of you and rest your
forehead on them.
Relax your head and neck, and feel your body
sink down to the floor.
Relax for up to five minutes, breathing slowly
and deeply.

TIP
If your forehead doesn’t reach the ground, rest it
on a book or block.

Yoga for fitness 37

URDHVA HASTASANA

EXTENDED
MOUNTAIN
BENEFITS
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 outwards, inhale and lift your
arms out to the side and up towards the ceiling,
stopping when they’re parallel (B).
Reach up through your hands and keep your
shoulders down. Breathe slowly and deeply.
A B
VARIATION - SIDE STRETCH
From the extended Mountain, exhale and reach
both arms over to your right, feeling a stretch in
your left side.
Don’t let your torso bend forwards. Hold your
left wrist with your right hand or hold a yoga
strap between your hands.
Take two to three breaths. Repeat on the
other side.
VARIATION

38 Yoga for fitness

 POSTURE

VRKSASANA

TREE
BENEFITS
Develops balance, concentration and focus.
Strengthens your legs, stretches your groin
and opens your hips and shoulders.

Stand in Mountain pose (page 38). Shift your

weight slightly on to your right foot, keeping
your inner foot to the floor.
Bend your left knee and clasp your left ankle
with your left hand.
Draw your left foot up and place the sole
against your inner right thigh. If possible,
press the left heel into the inner right groin,
toes pointing towards the floor and knee out
to 90°. Draw your tailbone down.
Bring your hands up to your chest and press
them together in prayer position. Gaze at a
fixed point in front of you or on the floor
about four feet away.
Breathe slowly and deeply, and relax. Stay
for at least five breaths and build up to a
minute. Repeat on the other side.

TIP
Don’t forget to breathe!

Yoga for fitness 39

UTTANASANA

FORWARD
BEND
BENEFITS
Deeply relaxing and restoring. Strengthens
and stretches your legs and tones your spine.

Start in Mountain pose (page 38) (A).

Inhale and lift your arms up over your head.
Exhale, bend your knees slightly and fold
forward from your hips. Relax your upper body
towards the floor. A
Place your hands next to or in front of your
feet. If your hands don’t touch the floor, bend your
knees further (B).
Take five to 10 breaths.
Inhale and slowly roll upwards, uncurling your spine,
stacking one vertebra over the other until you’re
standing straight.

40 Yoga for fitness

 POSTURE

BENEFITS
PRASARITA PADOTTANASANA Calms a busy mind. Strengthens and
stretches your legs and spine.

WIDE Step your feet about one-and-a-half

leg-length’s distance apart with your feet

LEGGED parallel. Put your hands on your hips.

Lift the inner arches of your feet and press
the outer edges of your feet to the floor.

FORWARD Contract your thighs and draw your tailbone

down. Lengthen your spine.
Bring your arms behind your back and clasp

BEND your hands.

Exhale and, keeping your legs strong, hinge
forward from your hips bringing your arms up
and forward over your head (A).
Hang your head, draw your tailbone up
towards the ceiling. Take five to 10 deep
breaths, keeping your neck relaxed.
Inhale, press your feet into the floor, contract
your tummy and come up while bringing your
A hands back down on to your hips.

VARIATION
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 to
the ceiling. Direct your gaze to your right
fingertips. Take five to 10 breaths and repeat
on the other side.
VARIATION

Yoga for fitness 41

PASCHIMOTTANASANA

SEATED
FORWARD BEND
BENEFITS
Helps relieve stress, stretches your spine,
shoulders and hamstrings.

Begin in Staff pose.

Contract your abdominals.
Exhale, and fold your torso forward from your
A
hips, extending your spine as far as you can.
Keep your head and spine aligned. With your
chest open and shoulders relaxed, gently take
hold of your toes, sides of feet or shins with your
hands. Look forward to your toes, not down (A).
With each inhalation, lift and lengthen your
torso and with each exhalation release further
into the stretch until your head is resting on
your knees (B).
B
VARIATION

VARIATION
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 the stretch.

42 Yoga for fitness

 POSTURE

ANANDA BALASANA

HAPPY BABY
BENEFITS
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 your feet with your hands.
Bend your knees down towards your
armpits. Feel the stretch and release in
your lower back.
Keep your shoulders down and relaxed,
and point your tailbone forward to
lengthen your spine.

TIP
Keep your chin tucked in to ensure you
don’t strain your neck.

Yoga for fitness 43

MARJARYASANA/BITILASANA

CAT/COW
BENEFITS
Conditions and warms up your spine, pelvis
and core.
A
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 your back but keeping your
abdominals engaged. Draw your shoulders back and
down. Look up, keeping your neck long (A).
Exhale and tuck your tailbone under, so your pelvis moves
towards your chest. Round your back up to the ceiling and
look down towards your belly button (B).
Repeat the cycle five times. B

VARIATION
This variation is good for loosening or warming up
VARIATION

your hip joints to improve your range of movement.

Stretch your right leg straight out to the side with your
foot flat on the floor and toes pointing forward. Follow
the same cycle, then repeat on other side.

TIP
Moving with your breath will help you deepen
this practice.

44 Yoga for fitness

 POSTURE

CORE
STRENGTHENERS
BENEFITS
Strengthens and tones your abdomen and
deep core muscles, helps relieve stress and
improve digestion.

Lie on your back and place a block between

your thighs, right up on to your pubic bone.
Place your fingertips behind your head. Inhale,
and slowly, with control, bring your legs up
above your hips, keeping them straight
throughout the move. Make sure your lower A
back doesn’t lift off the floor as you bring your
legs up. Push through your heels and keep your
toes flexed (A).
Exhale, pull your belly button in, squeeze the
block between your thighs and roll your
tailbone off the floor. Stay here for three
breaths (B). Lower your back down with control.
Repeat three to five times.
Exhale, pull your belly button in, squeeze the
block between your thighs and roll your
tailbone off the floor. Curl up your
head, arms and upper body and
direct your gaze at your big toes (C).
Hold for three breaths, then lower
your head and your legs with
control. Repeat three to five times.

B
C

Yoga for fitness 45

KUMBHAKASANA
PLANK
BENEFITS
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 legs, so you’re in a diagonal line
from your head to your feet.
Exhale, and tuck your chin in slightly, keeping
the back of your neck long. Engage your
abdominal muscles, drawing them back towards
your spine.
VARIATION
46 Yoga for fitness
Keep breathing evenly. Round your upper back
and spread your shoulder blades apart. Root
your palms into the floor with your fingers fanned
out, elbows straight but not locked (A). Take five
to 10 breaths before releasing.
VARIATION
KNEE OUTSIDE ELBOW
Inhale and bring your right knee to the outside of
your right arm, touching your elbow. Pause, then
exhale and return your right leg to plank
position. Repeat with your left leg. Continue
alternating your legs for 30 seconds.

VASISTHASANA
SIDE PLANK
BENEFITS
Strongly tones your outer thighs
and waistline as well as your core
and arms.
From Plank position (page 46),
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 shoulder directly over
your left ankle, hip and shoulder.
At the same time balance on your
left hand and the outer edge of
your left foot.
Keep your left arm directly under
your left shoulder, pressing into
the floor. Keep the left
side of your body lifted and strong,
draw your abdominals to
your spine and raise your hips.
Inhale, lift up your right arm and
open your chest while looking up
at your right hand (A).
Take five to 10 breaths, building
POSTURE
VARIATION
up the length of time you hold the
pose. Repeat on your right side.
If this is too hard, try the
variation below.
VARIATION
TRIPOD SIDE PLANK
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
cross your right leg across your left
thigh. Place your right foot on the
floor on its outside edge. Keep
your left arm directly under your
left shoulder, pressing into the
floor, and the left side of your
body lifted and strong, while
drawing your abdominals to your
spine. Inhale, lift your right arm
towards the ceiling and open your
chest while looking up at your
right hand.
Yoga for fitness 47
BHUJANGASANA

COBRA
BENEFITS
Invigorates your body and mind, firms your bottom,
tones your shoulders and chest, and stretches your
spine and core.

Lie on your stomach, legs straight behind you with

your feet tucked under. Press your thighs, pubic bone
and feet into the ground.
Place your palms on the floor under your shoulders.
Tuck your elbows into your upper body to open your
chest (A).
Inhale and stretch your head and chest forward and
up, keeping your neck straight and long.
Raise your shoulders up and lift your torso up as far
as is comfortable, arching your back and drawing your
shoulder blades together (B).
Look straight ahead, keeping your neck long and
the crown of your head pointing upwards. Take five to A
10 breaths before lowering back down to the floor.

48 Yoga for fitness

 POSTURE

MAKARA ADHO MUKHA SVANASANA

DOLPHIN PLANK
A

BENEFITS VARIATION: DOLPHIN DOWNWARD DOG

Works your belly, inner thighs and
upper arms.
Start in a kneeling position with your feet
hip-width apart and your elbows, forearms
and palms on the floor. Inhale, and bring your
torso forward.
Exhale, keep the tops of your feet flat on the
floor and, pressing your forearms and hands
flat into the floor, lift your bottom into the air.
Keep your head relaxed and your hips lifting
up towards the ceiling (A).
Kneel with feet hip-width apart. Inhale, bring your torso
forward and place your elbows, forearms and palms on the
floor with your forearms parallel.
Exhale, tuck your toes under and lift your knees away from
the floor and straighten your legs. Lengthen your tailbone
away from the back of your pelvis and press it lightly towards
your pubic bone. Slowly walk your feet towards your elbows
lifting your sitting bones towards the ceiling (C).
VARIATION

Draw the muscles of your upper thighs back C

and up, lift your knees off the floor and tuck
your feet under. Imagine pressing your ankles
towards the back of the room to help draw
them back – don’t force your feet and ankles
down (B).
D
Engage your core and look towards your
fingers. Take five deep breaths.
Repeat this sequence three times.

Yoga for fitness 49

SALAMBA BHUJANGASANA

SPHINX ROLL-UPS
BENEFITS
Strengthens your spine, stretches your chest, shoulders and abdomen, and
firms your buttocks.

Lie on your stomach with your legs side by side. Pull your tailbone
towards your pubic bone and lengthen it towards your heels.
Reach through your toes to the wall behind you. As you move into the
pose, be sure to continue lengthening your tail toward your heels to
protect your lower back. Your buttocks should be firm but not clenched.
Place your elbows under your shoulders with your forearms on the floor
parallel to each other. Inhale and lift your upper body and head away from
the floor into a mild backbend (A).
Next, exhale and start to look down rounding your upper back, push into
your forearms and continue down lifting your stomach and hips off the
floor. Keep going until your pelvis is just hovering off the floor – your knees
are still down. Hold this position. Draw your elbows backwards without
moving them to create increased contraction in your core. Curl your pubic
bone towards your belly button (B). Stay in the pose for two to three
breaths then repeat five to six times.

50 Yoga for fitness


UTTANA BHARMANASANA
TABLE
BENEFITS
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 behind your hips,
shoulder-width apart. Press your palms flat on the
floor, and turn your fingertips inwards so they’re
facing towards your toes.
Inhale, press firmly into your hands and feet,
straighten your elbows, and lift your hips up towards
POSTURE
VARIATIONS
C
the ceiling. Exhale, draw your shoulder blades into
your back and lift your chest. Stretch your tailbone
towards the back of your mat and your head towards
the front to lengthen your spine (A).
Hold for three to five breaths. To release, slowly
lower your hips to the mat. Extend your legs and
come back into sitting position.
VARIATIONS
Follow the steps above but this time turn your hands
out to the sides (B), lower your hips to the floor then
turn your hands facing backwards (C) and enter the
pose again.
Yoga for fitness 51
ADHO MUKHA SVANASANA
DOWNWARD DOG
BENEFITS
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,
straighten your arms and extend
your legs to raise your hips up
towards the ceiling.
Draw your shoulders back and
relax your head.
VARIATIONS
C left hand and grab the ankle of
52 Yoga for fitness
Draw in your tummy, press your
thighs back and extend your heels
towards the back of the room.
Straighten your legs and point
your tailbone to the ceiling.
Extend your heels to the floor but
don’t worry if they don’t reach (A).
Focus on flattening your back,
keeping your shoulder blades
pulled back and looking towards
your knees. Keep your thigh
muscles strong.
Root your hands into the floor
and take 10 deep breaths.
VARIATIONS
Try a Walking downward dog to
stretch your hamstrings. From the
full Downward dog pose, keep
your left leg straight, bend your
right knee and lift your right heel
(B). Now repeat on the other side
and continue to alternate, feeling
the stretch at the back of your legs.
Lift your heels alternately, keeping
your body weight balanced
between your hands and feet.
To challenge your strength and
stimulate your digestion, try a
Revolved downward dog. From the
full Downward dog pose, begin to
transfer more weight into your
right arm and hand. Release your
your right leg. Rotate your chest
open and stay in the pose for five
to 10 breaths (C).
 POSTURE

TRI PADA ADHO MUKHA SVANASANA

3-LEG
DOWNWARD DOG
BENEFITS
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 into the floor. Exhale,
release and then repeat on the other side.

A
VARIATION

Yoga for fitness 53

ASHVA SANCHALANASANA

LOW LUNGE
BENEFITS
This pose strengthens and stabilises your
core. It also relieves knee pain and plantar
fasciitis.
A
From Downward facing dog pose (page
52), exhale and bring your left foot forward
between your hands. Bend your left knee
90°, aligning your knee directly over your
left heel. Keep both feet facing forwards
and hip-width apart and both hands flat on
the mat, fingers widespread. Straighten
your right leg and tuck your toes under.
Draw your right hip forward as you press
your left hip back, keeping your hips parallel
to the top edge of your mat (A).

VARIATIONS
LOW LUNGE TWIST
From Low lunge, keep your front leg bent
at 90° and bring your left knee down to the
B
floor behind you. Inhale and raise your torso
upright. Draw your tailbone towards the
floor. Bring your palms together to prayer
position at your chest. Exhale and twist your
torso to the right. Bring your left elbow to
the outside of your right thigh (B).
Press the back of your upper left arm
against your thigh and draw your right
shoulder backwards. Rotate further to the
right, lengthening your spine on inhalations
and twisting deeper on exhalations. C
Inhale, and straighten your back leg,
making sure not to collapse your torso (C).
Stay here for three to five breaths.

54 Yoga for fitness

 POSTURE

LUNGE HAMSTRING
STRETCH
From Low lunge, bring your back
right knee to the floor and
straighten your front left leg,
bringing your heel to the floor.
Keep your fingertips on the floor
either side of your front knee. Flex
your foot as much as possible,
pointing your toes to the ceiling, to
stretch your hamstrings and calves
D (D). Hold for three to five breaths.

LUNGE QUADRICEP
STRETCH
From Low lunge, drop your back E
right knee to the floor and raise
your torso upright, keeping your
left knee bent at 90°. Rest your left
hand on your left knee. Inhale, lift
your right foot up towards your
right buttock and take your right
arm behind you to hold the outside
of your right foot (E). Hold for three
to five breaths.

Yoga for fitness 55

ALANASANA
HIGH LUNGE
BENEFITS
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 your head, at the same time
bending your left knee 90° until
your left thigh is parallel to the
floor and you’re balancing on the
ball of your back foot. Sink your
hips and pelvis downwards without
jutting forward.
Point the heel of your back foot
behind you and put your weight
into your straight back leg. Relax
your shoulders down, look straight
ahead and take five breaths (A).
Inhale and straighten your bent
left leg. Exhale and bend your left
knee to a right angle again and
edge your back knee closer to the
floor. Repeat eight times, then sink
deeper into the lunge and hold for
six breaths. Press down on your
front foot to come up and repeat
on the other side.
56 Yoga for fitness
A
VARIATION
HIGH LUNGE WITH
GOMUKHASANA ARMS B
AND SIDE BEND
Starting in High lunge, with your
left leg bent at 90° and back right
leg straight, inhale and stretch
your left arm out to the side.
Rotate your left arm inwardly,
rotating the thumb so it points
towards the wall behind you.
Exhale, sweep your left arm behind
your torso and tuck your forearm
into the hollow of your lower back
so it’s parallel to your waist. Roll
your left shoulder back and down,
then work your forearm up your
back until it’s parallel with your
spine. The back of your hand will
be between your shoulder blades.
Inhale and stretch your right arm
straight forwards, parallel to the
floor. Turn your palm up, inhale and
stretch your arm up to the ceiling,
 POSTURE

VIRABHADRASANA II

WARRIOR 2 A

BENEFITS
Improves your stamina and tones your legs,
arms and shoulders.

Starting in Mountain pose (page 38), step your left leg

forward so your feet are a little wider than a leg’s-length
distance apart. Turn your right foot out 90° and left foot in
15°; make sure your left ankle points towards the arch of your
right foot. Keep your hips and torso facing forward (A).
Inhale and extend your arms out parallel to the floor, palms
down. Extend your fingers and keep your shoulders soft.
Lengthen your tailbone down and straighten your torso so your
back doesn’t overarch.
Exhale, and bend your left knee to a right angle, with your
shin perpendicular to the floor. Lift your inner arches, root
down the outer edges of your feet and pull up the thigh
muscle in your back leg for stability. Turn your head to gaze
over your left arm. Hold for five to 10 deep breaths (B).
Inhale, straighten your left leg and repeat on the other side.

VARIATION
HUMBLE WARRIOR
From Warrior 2 pose, bring your arms behind your back and
interlace your fingers. Reach them down your back to open your
chest, then fold forward from your hips to bring your upper
body on the inside of your left knee. Send your arms up towards
B
the sky and your head to the floor. Keep your hips squared to
the front and avoid resting your weight on your knee.
VARIATION

Yoga for fitness 57

ARDHA CHANDRASANA
A

HALF MOON
BENEFITS
Helps you fight fatigue, and improves your balance and
digestion. Strengthens your abdominals, gluteal
muscles and thighs, and stretches your groin, chest and
hamstrings. 

Start in Triangle pose on your left side. Place a block

about a foot in front of your left foot. Inhale and
extend your right arm to the ceiling, bend your left leg
and slide your right foot towards your left foot. Place
your left hand on the block (A).
Raise your right leg behind you, parallel to the floor.
Keeping your right foot flexed and facing forward,
turn your head to look up towards your
right hand, or if this strains your neck,
keep looking straight ahead (B). Hold
for five breaths.
Boost your balance by contracting
your abdominals and supporting leg, and pointing
your right ankle towards the back of the room.
To release, bend your supporting leg slightly before
B
lowering your top leg to the floor. Repeat on the other side.
VARIATION

VARIATION
ROTATED HALF MOON
From Triangle pose on your left side, place your right
hand on a block placed in front of your left foot. Raise
your right leg behind you, parallel to the floor, toes
pointing down. Look down at your right hand and raise
your left arm up towards the ceiling.

58 Yoga for fitness

 POSTURE

PARSVOTTANASANA

INTENSE SIDE
STRETCH
BENEFITS
This pose improves your posture, sense of
balance and digestion while strengthening
your legs and stimulating your abdominal
organs. It stretches your spine, shoulders,
wrists, hips and hamstrings.
A
Stand in Mountain pose. On an exhalation, step
or jump your feet two to three feet apart with your
left foot in front. Turn your right foot out 45° and
align your right heel with the left heel.
Take your arms behind your back and hold your
right elbow with your left hand and your left elbow
with your right hand. Pause for a few breaths.
Release your elbows and placing your fingers,
then palms together, slide your hands up your
back to between your shoulder blades. Lift your
elbows away from your side ribs and press your
palms together. If this causes discomfort in your
elbows or wrists, return to holding your elbows.
Open and lift your chest.
Exhale and rotate your torso to the left, squaring
the front of your pelvis with the front edge of your
mat. Arch your upper back slightly. On another
exhalation, lean your torso forward from your
groin over your left leg until your torso is parallel
with the floor (A).
Press your thighs back and lengthen your torso
forward. Press the base of your big toe and the
inner heel of your front foot firmly into the floor.
Hold for five to 10 breaths.
On an exhalation, bend further forward from B
your waist, bringing your front torso closer to your
left thigh. Drop your head down (B). Hold for five
to 10 breaths.

Yoga for fitness 59

SALABHASANA
LOCUST
B
BENEFITS
This back bend strengthens the
muscles of your spine, bottom and
backs of your arms and legs. A
stress reliever, it helps improve
your posture and stretches your
shoulders, chest, belly and thighs
while stimulating your abdominal
organs.
Before starting, pad the floor
below your ribs and pelvis with a
folded blanket. Lie on your belly
with your forehead resting on the
60 Yoga for fitness
floor and bring your hands flat to
the floor beneath your shoulders,
elbows tucked in to your sides (A).
Turn your big toes towards each
other to inwardly rotate your thighs.
Lifting your right hip, straighten
your right arm and tuck it under
your hip and torso.
Do the same with your left arm (B).
Keeping your toes pointing
backwards, exhale and slowly lift
your right leg off the floor. Firm
your buttocks, and reach strongly
through your leg (C). Hold for five
A
breaths, lower your leg, then
repeat on the other side.
Exhale and lift your head, upper
torso, arms and legs away from the
floor. Firm your buttocks and look
down at the floor. You’ll be resting
on your lower ribs, belly and front
pelvis. Bring your arms forwards in
line with your ears, palms facing
inward (D). Keep your big toes
turned towards each other and
reach strongly through your legs.
Take five to 10 breaths then release
with an exhalation.
 POSTURE

DHANURASANA

BOW A
BENEFITS
This pose strengthens your back muscles and
stimulates your neck and abdominal organs.
It stretches the entire front of your body and
your chest, throat, deep hip flexors, ankles,
thighs and groin.

Place a folded blanket on the floor to pad

your torso and legs. Lie on your belly with your
hands alongside your torso, palms up. Exhale
and bend your knees, bringing your feet as
close to your bottom as you can. Reach back
with your hands and take hold of your ankles
– but not the tops of your feet. Look down at
the floor (A). Keep your knees hip-width apart
during the move.
Inhale, and as you exhale, strongly lift your
heels away from your buttocks and lift your
thighs away from the floor. Push your tailbone
towards the floor, keep your back muscles soft
and look straight ahead (B).
Draw the tops of your shoulders away from
B
your ears and press your shoulder blades
against your back to open your heart. Gaze
straight ahead. Take five to 10 breaths. Release
as you exhale and lie quietly for a few breaths.

VARIATION
Starting from (B), release your right foot and,
with control, keep your right thigh lifted off the
floor and toes pointing strongly backwards.
Reach forwards with your right arm, keeping
VARIATION

your right shoulder away from your ear. Gaze

past your right fingertips and hold for five
breaths. Take hold of your right ankle with your
right hand again, and repeat on the left side.

Yoga for fitness 61

PRONE WITH
DOUBLE ARM LIFTS
BENEFITS
Strengthens and tones your upper back and shoulders.

Begin by lying on your belly with your legs and ankles

together and toes pointed. Rest your forehead on the
floor and lengthen your neck. Bring your arms to
shoulder height and bend your elbows 90°. Keeping the
bend in your elbows, lift your arms off the floor. Make
sure your legs stay active and toes pointed. Pull in your
abdominals. Stay for five breaths (A).
Keeping your arms lifted off the floor and forehead
down, straighten your arms into a superman pose,
keeping your abdominal muscles strong and pulled in (B).
Repeat this move, exhaling as you straighten your arms
and inhaling as they rebend. Do this six to eight times,
then lower your arms.

62 Yoga for fitness

 POSTURE

EKA PADA RAJAKAPOTASANA PREP

PIGEON
BENEFITS
Energises your mind, opens your hips, stretches
your outer thighs and lengthens your spine.
A
Start on all fours with your knees beneath your hips,
and your hands beneath your shoulders (A).
Lift your left knee and place it a few inches behind
your right wrist. Slide your right leg back,
straightening it out.
Place your left heel in front of your right hip. As you
progress, or experienced students, move the heel of
your bent leg further from the front of your hip to open
your hips.
Inhale, and lengthen your torso by extending the
crown of your head to the ceiling, pressing your fingers
into the floor and chin to your chest (B).
Exhale, lean your torso over your bent leg and relax
down into Folded pigeon pose. Use a bolster if you don’t B
reach the floor. Take a few deep breaths (C).
Ensure your weight is even on both hips
and don’t tilt to one side. On an inhalation,
press your palms into the floor and lift your
torso, drawing your tailbone down and core upwards
and pressing your hips into the mat. Exhale.
Hold for three to six minutes. C
Release by pressing your hands into the floor, lifting
your hips and moving back on to
your hands and knees.
Repeat on the other side.

VARIATION
VARIATION

To stretch your thighs, from position (B), bend

your right knee and lift your lower leg up towards
your body. Then grab your right ankle with your
right arm and pull gently, feeling the stretch
through your thigh. Hold for a few deep breaths
and repeat on the other side.

Yoga for fitness 63

SUPTA MATSYENDRASANA

SUPINE SPINAL
BENEFITS
Stretches your waist, and relaxes your spine
and legs to relieve tension.

Lie on your back in Corpse (page 36).

Bend your left knee. Exhale and take your left
knee with your right hand, guiding your left leg
over to your right. Start to extend your left arm
out at 90°, away from your body (A).
Exhale and rotate further bringing your left
knee down to the floor as far as you can. Turn
your head to the left (B).
Hold for several breaths.
Inhale and release back to the start position.
Repeat on the other side.

64 Yoga for fitness

 SIGN OFF

e hope you’ve

W enjoyed
discovering
yoga’s amazing
body benefits. If you’ve been
trying some of the moves and
sequences in this book, you
should already be feeling more
flexible and fit. But don’t stop
here! Why not make yoga part of
your daily life?
Start your day with an
energising Sun salutation, ease
away work stress with some
relaxing poses or add a
dynamic yoga sequence
to your regular workouts.
Mix and match the
poses in this book to
create your own
tailored yoga sessions
and you’ll really start to
feel the rewards.
Enjoy the journey!

Yoga for fitness 65

 YOGA
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