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WELCOME
H
eard that yoga could
boost your athletic ability?
You’re not wrong! A
wealth of top sports
people and sports teams
are now using yoga to improve their
performance. It stretches and strengthens
muscles, ironing out any weaknesses by
bringing better balance to the body. It’s
also a great tonic for the mind, with many
athletes swearing by yoga for decreased
TOP SPORTS
PEOPLE ARE USING
YOGA TO BOOST
PERFORMANCE
stress, better clarity of thought and
enhanced mental focus. Expert
instruction is key, so we’ve created the
ultimate step-by-step Yoga for Fitness
guide to help you add some yoga
sequences to your training
schedule. We’ll guide you
through the basics and teach
you the postures, step by step.
Then you can try our exclusive
collection of yoga sequences,
tailored especially to certain
sports. Run faster, cycle
harder or swim better –
you’ll be amazed by
the results!
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.
3
10

3 Welcome
18 THE SEQUENCES
6 How to use this book
20 Runner’s sequence
8 Introduction
22 Cyclist’s sequence
10 Yoga for the mind
24 Swimmer’s sequence
12 Hit the mat
26 THE POSTURES
14 Yoga for runners
16 Yoga for cyclists

4
 INTRODUCTION

26

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 athletes than ever are
discovering that yoga is
the perfect workout for
improved strength,
flexibility, and an reduced
injury risk. This guide offers all the basics you
need to start adding yoga to your weekly
workouts, from step-by-step instructions to
yoga sequences that are tailored to your
chosen sport.
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 cycle
faster, swim for longer or reduce your running
injury risk, this guide will help you reach your
sports goals!

6
 INTRODUCTION

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

DISCOVER
THE MENTAL
BENEFITS
Read about the amazing benefits yoga 10
has to offer your mind. Learn how it can
reduce anxiety and stress, encourage a
positive mindset, and help you to better
focus on your exercise ambitions.

FIND YOUR
YOGA FLOW
Confused by the many different yoga
types that are available today? Learn
about some of the varieties that are on 12
offer and find the right class or practice
for your goals.

YOUR YOGA
WORKOUTS
Try some yoga sequences that have
been tailor made for swimmers, 20
runners and cyclists. Warm up with a
Sun salutation, then choose the
sports-specific sequence designed
to boost your performance.

PERFECT THE
POSTURES
This section will teach you the key
yoga postures. With step-by-step
photos, expert instruction and tips for all 28
levels, these moves are the foundations of
your practice.

7
More than just a way to relax, this ancient system of exercise is
now a favourite with athletes and exercisers alike. Here’s why…

O
nce 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. Madonna is
said to maintain her incredibly
youthful physique with regular yoga
sessions, while Sting looks leaner
and fitter than most men half
his age.
But yoga is about much more than
looking good – although that’s an
extra benefit! Sports and
conditioning coaches are now
prescribing it for their athletes and
sports people to improve their
strength, flexibility and reduce injury
risk. Many injured athletes use it to
help them recover and make a
comeback and others credit sporty
Bikram (hot yoga) and Vinyasa yoga
for helping them to get stronger and
recover faster after matches.
MEDAL
WINNER
The professional British tennis player
Andy Murray famously took up
Bikram yoga at the recommendation
of his conditioning coach and found
that it helped to improve his
flexibility and balance his body, as
well as calm his mind and make him
more in control mentally on court.
Former Olympic heptathlete
Jessica Ennis-Hill found that it
improved her performance and
former footballer Ryan Giggs
enjoyed Premier League football to
the age of 40 and credited yoga for
improving his strength, flexibility and
recovery. It’s also popular with
triathletes, runners and cyclists, with
Sir Bradley Wiggins being a strong
advocate of yoga and core work. In
the US, numerous male athletes
have surprised their critics by
attributing their performance to
yoga, including six-time NBA All Star
Joe Johnson, who regularly practises
Bikram yoga.
But you don’t have to be an
athlete or professional sports person
to reap the fitness benefits. Just one
yoga class a week can lead to
improvements in your strength,
flexibility, recovery from high
intensity exercise (such as running or
other cardio work) as well as
improvements in balance and
coordination. Your body awareness
will also improve, which leads to
reduced injury risk, as it means
you’re more likely to be aware of
niggles that could turn into injuries if
left unchecked.
MIND OVER
MATTER
Yoga is also a proven way to
empower and focus your mind and
this can improve your performance
during exercise and sport such as
cycling or running. The more positive
your mindset, the more likely you are
to run a marathon with confidence,
win a game of tennis or beat your
personal best. It can also help you
overcome pre-event nerves, motivate
yourself to exercise and stay on track
with your goals.
Yoga is the perfect partner to many
other forms of exercise. Rather than
follow up a long run with another
strenuous session the next day, a
yoga class will give you a good
stretch and help to reduce
post-exercise stiffness without
creating more stress on the body.
Yoga is also great for improving
core strength. When you hold a yoga
INTRODUCTION
pose, your core – the deeper muscles
of the trunk which stabilise your body
during movement – is challenged.
The stronger your core, the more
efficient your technique when you
move, as energy won’t be lost
compensating for poor technique.
Cyclists and triathletes will also find
less tension in their shoulders,
hamstrings and lower back as a result
of doing regular yoga classes, too.
FEEL THE
BENEFITS
One yoga class a week is a good
starting point to complement your
exercise regime, but if you can
commit to two, you should start to
see and feel the benefits of looking
leaner, feeling stronger and generally
being less prone to injuries.
And the added bonus of having a
more positive mindset for your
chosen activity is naturally hugely
appealing too. What more could you
ask for? Our guide will help you find
the style of yoga that suits you and
your goals.
So start today!
Many sportspeople including Sir Bradley
Wiggins, Andy Murray and Jessica Ennis-Hill
use yoga to boost their performance
9
When you’re exercising, yoga can help you feel positive and focus on
your goals through visualisation and breathing techniques and
better concentration

T
he 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 meditation can be applied during
races, while good visualisation
techniques can help you develop the
ability to imagine a positive outcome
in competition. Many athletes talk
about visualising every stage of a
race before the event, from starting
off to crossing the finish line.
POSITIVE
MINDSET
If you train your body and not your
mind, when you compete, your brain
goes into overdrive. Jumbled
thoughts, some positive, some
negative and thoughts of past races
or matches that didn’t go well, along
with the pressure to perform on the
day, can be overwhelming.
A strong mindset is key and yoga
can help develop this. ‘All types of
yoga are designed to connect body,
mind and soul which helps us to
connect to our spiritual selves,’ says
yoga instructor Sarah Shimwell. ‘More
meditative styles of yoga, often
incorporating breathing exercises and
chanting, include Jivamukti, Kundalini
and Sivananda yoga. But all types of
yoga, when practised correctly, help to
improve mental concentration, focus
and strength, as they require the mind
and body to work in unison in order to
hold challenging poses.’
MEDITATIVE
STATE
Going into a meditative state during
a race can help block out negativity.
Repeating a mantra can help you
develop a positive mindset and be
synchronised with your breathing.
Yoga instructor Sheila Maubec
believes athletes can improve their
confidence through yoga. ‘Many
athletes underestimate their
potential,’ she says. ‘Many times we
give up before we reach our goal, not
because of our ability but because
our goal is too difficult to achieve at
that moment. Power yoga works
strongly with willpower, the desire to
try new poses which you don’t
believe you can do or to keep going
if you are exhausted.’
VISUALISING
SUCCESS
In yoga, you’re encouraged to
practise visualisation techniques.
Think of it like developing a
mini-movie in your mind. You can
practise it anywhere – at home or
somewhere you won’t be
interrupted. Get comfortable, take
deep breaths and think about your
senses – how things look, feel and
smell in the scenario you create.
If you’re visualising winning a race,
what does the stadium look, feel,
sound and smell like? Can you hear
the crowds cheering? Be positive. If
you find a negative thought creeping
into your mind during a visualisation
exercise, stop and start the movie
again. Focus on yourself too.
Imagine running with good
technique and feeling strong all
round the track.
It will take time to develop a good
technique, so be patient. Regular
yoga classes will help you develop
this skill.
BREATHING
When we’re stressed or under
pressure, our breathing rate
INTRODUCTION
increases and we’re often told to
‘take a deep breath’ to calm down. It
makes sense. Breathing more slowly
reduces your heart rate, which helps
you focus and stay in a calm state.
‘Yoga teaches you how to control
your breathing, slowing it down, so
that you breathe through your
diaphragm and take deep breaths,’
says physiotherapist Tim Allardyce
from Surrey Physio. ‘This helps
reduce carbon dioxide in your lungs
and improve oxygen absorption into
the blood, as well as reducing your
heart rate slowly. Like any skill, we
must learn to breathe and it requires
practice to make it into a habit.’
Better breathing techniques can
not only keep runners calm but can
also help them find a good rhythm
during a long race. ‘If you’re trying to
maintain a steady tempo of running,
getting into a groove with breathing
can be a good thing to focus on,’
says personal trainer Frank Mayfield.
‘You can let everything else take care
of itself and just concentrate on the
number of breaths you want to do
per minute. If you’re thinking more
about breathing, you’re not thinking
about time.’
CONCENTRATION
The ability to concentrate is key for
all athletes. Shutting out everything
else and focusing on one thing is
crucial. Yoga aims to silence the
mind so athletes can be ‘in the zone’,
or in a state of ‘pure flow’ where they
can concentrate solely on winning.
Moves such as Tree pose, where
you balance on one leg, or other
moves that require this level of skill,
will aid concentration. You can
awaken your potential by mastering
poses you didn’t think you could do
and you can work towards achieving
goals in the long term.
11
 THE MAT Whether you want to try a class or practise at home,
here’s how to find the right type of yoga for your goals
D
o you know your
Iyengar from your
Ashtanga? There are
so many types of yoga
on offer these days, it
can be confusing to know which one is
best for you. Yoga is a perfect form of
exercise to practise at home but it
helps to attend a beginner’s class first
to get the basics in place. Most experts
recommend having a session with a
qualified teacher or doing a regular
class for six weeks.
BEGINNER’S
LUCK
Some varieties of yoga are
particularly suitable for beginners.
The slow, deep practice of Hatha
yoga is the perfect starting place for
any would-be yogi, giving you time
to get to know the poses. ‘Hatha
gives the student a chance to
develop each pose before moving
on to something more fast-paced,
such as a Vinyasa yoga class where
you’re guided through the poses
without stopping,’ says Shimwell.
The slow-paced focus on
alignment in Iyengar yoga is also
ideal. If you love attention to detail
or are looking for a deep stretch, this
is the class for you.
12
If you’re looking for a more
challenging class, the energetic
Ashtanga or Power yoga is perfect.
Its dynamic, flowing sequences and
athletic postures build upper body
strength, flexibility and balance.
If you’re looking for a more
spiritual practice, Sivananda yoga
covers meditation, self-awareness,
breathing, relaxation and positive
thinking – a calming addition to a
demanding fitness schedule. If you
want to work on mental strength for
sport or fitness, Power yoga could be
a good choice for you. It’s strong and
demanding and will also satisfy more
competitive types.
If you’re reasonably fit but
deskbound for long periods or if
you’re a regular exerciser who simply
wants a good stretch, a yoga class at
your local gym could be ideal. Many
gym-based classes tend to focus on
stretching rather than the more
spiritual side of yoga, although it
does depends on the teacher.
FIND YOUR
CLASS
HATHA YOGA Hatha yoga means
the physical practice of yoga. It forms
the basis of all forms of physical
yoga. Nearly every type of yoga class
taught in the West is Hatha yoga but
when a class is sold as Hatha, it
usually means it focuses on the basic
yoga poses. After a warm-up to
prepare your body, you’ll practise a
series of postures, followed by
relaxation. Postures are slow and
deep so it’s the perfect starting place
for any would-be yogi, giving you
time to get to know the poses. ‘Hatha
gives the student a chance to develop
each pose before moving on to
something more fast-paced such as a
Vinyasa yoga class where you’re
guided through the poses without
stopping,’ explains Shimwell. You
won’t work up a sweat but you’ll leave
the class feeling limber and relaxed.
IYENGAR YOGA Developed by BKS
Iyengar, this form of yoga focuses on
correct alignment and puts
meticulous detail on getting into the
right position. Slow paced and strict,
many classes use blocks and belts to
help you get into poses with correct
technique. There are no flowing
sequences but you’ll discover how
physically and mentally challenging it
is to hold a pose. Iyengar instructors
undergo rigorous training so if you
have an injury Iyengar is a good
choice to help you practise safely. If

you love attention to detail or are
looking for a deep stretch, this is the
choice for you.
ASHTANGA Ashtanga or Power
yoga is a rigorous, energetic class
consisting of a non-stop series of 50
poses that are practised in order. It
links poses to your breathing to help
focus your mind and control the flow
of energy through your body.
Ashtanga is based on traditional
yoga teachings but was brought to
the West by Pattabhi Jois in the
1970s. Hot and sweaty and
physically demanding, it builds
upper body strength, flexibility
and balance.
BIKRAM YOGA ( HOT YOGA)
Developed about 30 years ago by
Bikram Choudhury, this is another
physically challenging type of yoga.
Classes are held in a room heated
to 40 degrees centigrade and
participants work their way through
26 poses which, like Ashtanga, are
always performed in the same
sequence. Hugely popular, Bikram
inspires an avid devotion among
fans who claim it has a cleansing,
detoxing effect on the body and
mind. One thing’s for certain, you’ll
sweat like never before!
VINYASA YOGA Pronounced
vin-yah-sah, Vinyasa is the Sanskrit
word for ‘flow’. Classes consist of
fluid, almost dance like sequences.
The instructor will teach you to
synchronise the flow of poses with
your breath and often play music to
help choreograph the flow. Similarly
intense to Ashtanga, Vinyasa helps
build flexibility, strength and
stamina, while calming your body
through your breath. It’s perfect for
athletes under pressure.
SINVANANDA YOGA Based on the
teachings of Swami Sivananda, this
style is as much spiritual practice as
exercise. Classes focus on 12 core
poses and Sanskrit chanting,
breathing practice, meditation and
relaxation. You’ll learn all the basic
poses and sequences, plus find out
about yoga philosophy and the
importance of relaxation.
RESTORATIVE YOGA This is the
ultimate relaxation class. Restorative
yoga uses bolsters, blankets and
blocks to put you into passive poses
so your body can enjoy the benefits
without having to exert any effort.
Said to be as rejuvenating as a good
night’s sleep, classes are often
held in the evenings.
YOGA AT
HOME
Once you’ve got the basics under
your belt remember, you don’t
always have to build in a whole hour
for yoga or go to a class. You can use
yoga to help stretch you out at the
end of a gym workout or training
session to improve your flexibility
and recovery. At the end of a run,
moves such as Downward dog and
Pigeon will stretch out your
hamstrings, calves and glutes.
Yoga instructor Sheila Maubec
advises against following video
classes [such as on-demand yoga
sessions or DVD workouts] at home
until you’re confident about how to
do the poses correctly. ‘It’s hard to
practise at home without a
teacher as there are a lot of
unknowns. Come to a few classes,
learn the basics, then try it at
home,’she says. ‘ Keep sequences
simple and similar to the ones
you do in a class so you remember
them.’
YOGA CHOICES
FIND A GOOD
INSTRUCTOR
Yoga instructor Sheila
Maubec (www.
shaktishalayogaguernsey.
com) recommends finding
a teacher who is focused
on you and your abilities,
not what they can do.
‘Some teachers are
amazing practitioners,
demonstrating all the
“showy” poses with ease,’
she says. ‘That can be
off-putting for the less
physically able and
physically perfect. If your
body image is poor, the
last person you want to
teach you is a 20-year-old
in a skimpy outfit! For me
the most important
attribute a teacher should
have is empathy.’
Here’s what to look for
in a good yoga teacher…
Does the teacher ask
your name? Do they
remember who you are
next time you come? Do
they take note of any
physical limitations or
injuries you’ve had?
Does the instructor
adjust you gently if you are
misaligned and offer
alternative poses?
A good teacher should
inspire, give you
confidence and make you
feel at ease, no matter
what your level.
Do you feel valued by the
teacher? Every student is
valuable.
Make sure the instructor
is teaching you, rather
than just showing you what
they can do.
13
Want to go faster and recover quicker? It’s time
to add some yoga into your weekly schedule

T
ell 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, body awareness and
mental focus and thousands of other
runners are discovering the benefits
too. Tight hip flexors, heavy legs and
poor technique are all common
problems for runners, especially
during long runs such as marathons.
Yoga helps solve them all.
First, yoga helps you learn to
engage your core muscles which helps
improve your running technique,
boost your performance and prevent
injury. A weak core is a sure
way to waste energy when running.
Core strength improves your running
posture and gait which, in turn, means
more energy is transferred from your
foot into the ground, rather than being
lost in useless movement, such as
swinging your body from side to side.
BREATHE EASY
By improving your leg strength and
posture, yoga helps you keep your
body in a strong, upright position for
longer. This in turn improves your
breathing as it keeps your chest
lifted. While most runners find their
breathing gets easier as their
cardiovascular fitness improves, yoga
accelerates this process by
encouraging you to become more
aware of your breathing. Most of us
breathe in a shallow way, but in yoga
you learn to take deep breaths from
your abdomen and use your full lung
potential.
Yoga improves the flexibility of your
hip flexor muscles which means less
pain during those last few miles of a
race. And the focus that yoga places on
balance is also important for runners.
When you run, you’re either airborne
or have just one foot on the ground. If
you have poor balance, your technique
will suffer and you’ll be less efficient.
The single leg balance developed by
doing poses such as Tree benefits
your running and helps keep you
injury free.
Yoga also helps to strengthen the
ligaments in your knees and ankles, as
you learn to stand on one leg.
RECOVER
FASTER
Many runners who practise yoga
report less soreness the day after a
hard run. This is because yoga helps
flush out waste products such as
lactic acid, which builds up in the
muscles during strenuous exercise,
causing DOMS. It’s easy to hold
tension in the jaw, neck and shoulders
when running. Not only does this
reduce your power, it can increase
post-workout stiffness. The more you
practise yoga, the less tense your
body will be when you run.
The mental benefits of yoga are
hugely significant for runners. Your
mindset plays a large part in
completing a run. When you’re tired,
it’s easy to let negative self-talk creep
into your mind. Yoga can help settle it
into a meditative state, so negative
self-talk goes away. You can create
your own meditative flow when you
run and use positive mantras.
AVOID
INJURIES
The high-impact nature of running
means that injuries are common.
Stretching in yoga classes can help
alleviate tightness and prevent injury.
Yoga can also strengthen your feet
SPORT
GOOD YOGA
POSES FOR
RUNNERS
FOR CORE STRENGTH:
Cow pose – strengthens
the triceps and shoulders.
Downward dog to child
pose – strengthens the
hamstrings, calves,
Achilles, adductors,
quadriceps, triceps, biceps
and spine.
High lunge – strengthens
the hip flexors, hamstrings
and calves.
FOR FLEXIBILITY:
Pigeon – stretches the
glutes and piriformis (the
piriformis is a small muscle
deep in the buttocks).
High lunge – stretches
the IT band, which is usually
tight in runners.
Standing forward fold
– stretches the hamstrings
and spine.
which indirectly improves your running
technique. Many people heel strike
when they run, which increases impact
as it creates a braking effect. Midfoot
running is thought to involve less
impact, yet can only be achieved with
good foot strength.
‘Yoga involves a lot of poses where
you’re on the balls of your feet, so the
small muscles of the feet get a lot of
conditioning and strength,’ says
personal trainer and triathlete Frank
Mayfield. ‘With midfoot running
instead of a heel strike, it’s only possible
if you have strength in the arches in
your feet. Yoga is good for developing
that strength.’
15
 It’s often said that the best cyclists are the most flexible.
Those with longer, more supple muscles are credited with
being more powerful and suffering from fewer injuries

16

A
s 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 result in tension and add strain
to your shoulders and neck.
Second, a cyclist’s quadriceps,
hamstrings and hip muscles never
rest. Riders often have
overdeveloped quadriceps and tight
hamstrings, which can pull their hips
out of alignment. ‘Due to having
tight hamstrings and glutes, cyclists
struggle with many yoga poses,’ says
yoga instructor Sheila Maubec.
‘Iyengar yoga is best for them as it
involves holding poses which
gradually stretches and lengthens
those super-tight areas.’
STRETCH IT
Through holding poses, yoga can
help reduce tension in the
quadriceps, hamstrings and hips and
improve flexibility in these areas. It
also helps to align the spine. The
iliotibial band (ITB), which runs from
the hip joint on the outside to the
knee, can get tight in cyclists.
‘This band can get notoriously
tight because during cycling your leg
is never quite fully extended,’ says
personal trainer and triathlete Frank
Mayfield. ‘Even if you get the seat
height just right, you’ll probably end
up with tight hamstrings if you’re
doing a lot of miles on the bike. Yoga
is brilliant for lengthening out those
muscles and improving the range of
movement around knees and hips.’
Yoga can also help combat the
problems caused by the repetitive
nature of the sport. ‘Cycling is so linear,
your legs are just going straight up
and down like pistons which means if
you’ve got fairly weak adductors (the
muscles on the inside of the thigh) it
puts the adductors under tension,’
explains Mayfield. ‘Weak adductors
and a tight ITB, can create an uneven
pulling on the knee joints which can
lead to all sorts of problems. Yoga
offers a lot of poses, such as the
Bridge with a block squeezed
between your knees, that puts the
adductors under tension in order to
strengthen them up.’
EASE BACK
Some cyclists also suffer from back
problems. Holding the back in a
flexed position for a long time can
lead to aches and pains, often in the
lower back or shoulders, and more
serious back problems.
Cycling causes a muscle imbalance
between the back and the
abdominals. Opposing muscle groups
work in pairs – when the back
contracts the abdominals relax. If the
back becomes strong and the
abdominals weak, an imbalance can
occur, which can lead to lower back
problems. Weak core strength also
means that a rider will find it harder to
maintain good posture in the saddle,
again placing a strain on the shoulders
and wrists.
In her book, Yoga For Cyclists,
(Bloomsbury, £16.99) author and yoga
teacher Lexie Williamson recommends
that cyclists do core moves such as the
Plank, Locust or Bridge.
HELPING HIPS
And it’s good to give your lower body
some attention too, says personal
trainer Wesley Petrie. ‘Ankles, hips and
groin areas are put under a lot of
pressure while cycling,’ he says. ‘Yoga
SPORT
BEST YOGA
POSES FOR
CYCLISTS
FOR CORE STRENGTH:
Cat stretch – works core,
eases tension in the back
and shoulders.
The plank series – Plank
and Side plank are good
for core strength.
Locust – strengthens the
back, core and hamstrings.
Table –strengthens the
core, glutes and
hamstrings.
FOR FLEXIBILITY:
Crescent lunge –
strengthens hip flexors,
quadriceps, hamstrings.
Downward facing dog
– lengthens the back
muscles and hamstrings.
Locust – stretches the
quadriceps, hamstrings
and lower back.
Low lunge thigh
stretch – stretches the
quadriceps.
helps to strengthen the stabilising
muscles around these areas.’
The attention to breathing and the
mind-body connection in yoga can
give you the edge during competitive
events. ‘If you’ve got a long incline
ahead of you and you start at the
bottom and think about getting to the
top in one go, it’s going to seem really
challenging,’ says Mayfield. ‘But if you
break it down and think: “I’m just
going to keep my breathing nice and
steady”, it can deflect your mind away
from what can be quite an
overwhelming prospect.’
17
 You've learnt the basics and are ready to master
the postures. Put everything together and try some
yoga sequences tailored to your favourite sport.
This section offers a selection of tailored yoga
sessions designed to suit your goal, whether you
want to run injury-free, swim for longer, or power
up that hill on the bike. The sequences take
between 15 and 45 minutes but you can adapt
them to suit you. For maximum benefits, always
start your session with some warm-up moves, and
don’t forget to wind down with some relaxation
exercises and meditation.

19
 START

RUNNER'S
SEQUENCE
Maintaining strength and flexibility of the legs, pelvis and torso is 1A
essential for runners. Running predominantly uses the legs for
power but power is also produced through the arms, torso and
pelvis. The body then transmits this power through a strong core
and it’s converted into speed. This sequence can help to improve the
flexibility of well-used muscles, for example the quads, hamstrings
and calves, improve the range of movement in your hips, feet, ankles
and shoulders, and improve stability throughout your entire body.
Hold each pose for 3 to 5 breaths.

1a Walking downward dog forward lean.

Page 48 Repeat on the other leg.
1b 3-leg downward dog Page 51
Page 49 5b High lunge to Warrior 3 5A
1c Step forward into Lunge Repeat on the other leg.
Page 50 Pages 51 and 54
1d High lunge 6 Wide-legged forward bend
Page 51 Page 32
1E High lunge with Cow face 7 Wide-legged forward bend
arms and side bend with lunge/twist variation
Repeat on the other leg. Repeat on the other leg.
Page 51 Page 32
2 Toe stretch with eagle arms 8 Lord of the fishes
Page 34 Repeat on the other leg.
3a Pigeon Page 33
Page 58 9 Half hero
3b Pigeon with thigh stretch Repeat on the other leg.
Do this on both sides. Page 35
Page 58 10 Seated forward bend 5A
4 1-leg Chair Page 36
Do the pose on both legs. 11 Happy baby
Page 57 Page 40
Glute Strengtheners 12 Corpse
5a High lunge with Page 28

END 12
20
 SEQUENCES

1B 1C 1D 1E

4 3B 3A 2

5B 5B 6 7

11 10 9 8
21
CYCLIST'S
START

SEQUENCE
Cyclists spend a long time in the saddle. This is a forward crouch position
1A
shortening the front of the body. The muscles working in this shortened
position include pecs, core, hip flexors and hamstrings. This yoga sequence
aims to lengthen these shortened muscles, balance out the front and back
of your body with back bends and strengthen your core, especially the
oblique muscles, to assist with hill climbs. It also aims to restore and
improve range of movement in your wrists and shoulders – important when
you’re holding handlebars for extended periods in the saddle. Hold each
posture for three to five breaths.

1a Cat/cow 6d Rest in Child’s pose

Page 41 Page 30
1b Cat/cow with leg out to the side 7 Cow face – round down
Repeat on the other leg. forehead to knee
Page 41 Repeat on the other side.
6B
2 Threading the needle. Page 39
Dynamic movement twist under. 8 Intense side stretch
Do this on both sides. Page 55
Page 42 9 Rotated triangle 6C
3 Squat with neck side stretch, Page 52
circling down around to the side 8 & 9 Repeat on the other side.
and back again 10 Baby dancer
Page 60 Repeat on the other side.
4A Table – fingers point forwards Page 56
Page 47 11 Head to knee forward bend
4B Fingers point out Put a block under the bent knee.
4c Fingers point backwards Do it on both sides.
5 Do Forward bend in between Page 37
4a, 4B & 4c 12 Frog 6D
Page 36 Hold for 3 to 5 minutes.
Core strengtheners Page 59
6A Downward dog 13 Bridge with strap
Page 48 Page 43
6b Rock to Plank and take right 14 Supine spinal twist on both sides
knee to outside left elbow Page 61
Page 45 15 Corpse
6c Return to 3-leg Page 28
Downward dog
Repeat four to six times.
Repeat on the other leg.
Page 49

15
22 END
 SEQUENCES

1B 2 2B 3

4A

6A 5 4C 4B

7 8 9 10

11

14 13 12
23
 START

SWIMMER'S
SEQUENCE 1A
As a swimmer, a strong core is essential to stabilise your body and
provide a solid platform to pull your body through the water, especially
if you’re swimming crawl. This sequence will help you develop strength
in your core and arms while stretching out key muscles including pecs,
hips and low back.

1A Downward dog
Page 48 7A High lunge
1B to Plank Page 51
Page 45 7b to Warrior 3
Repeat 3 to 5 times. Page 54
2A & 2B Downward dog 7c & 7D to Standing hand to foot
to Downward dog with grab pose and step back into High lunge
opposite leg twist Repeat 3 times on both sides. 5B
Page 48 8 Side plank
Hold for 5 breaths. Repeat on the Page 46
other side and hold for 5 breaths. Hold for 5 breaths on both sides.
3A, 3B & 3c High lunge 9 Head to knee forward bend
with eagle arms to full arms with block under bent knee
and back bend Page 37
Page 82 Repeat on both sides.
4 Wide legged forward bend 10 Wide angle seated
Page 32 forward bend
Do 3A, 3B, 3c & 4 then repeat Page 38
on other leg. 11 Happy baby
5A Warrior 2 with hands behind Page 40
the head to 12 Corpse
5b Warrior 2 with hands behind Page 28 6
head to side bend Hold for 3 to 5 minutes.
Page 53
Repeat 5A & 5B 5 times. Then
do them on the other side.
6 Core strengtheners – tailbone
lift. Hold for 3 breaths and repeat
3 times. Tailbone lift and shoulders
lift, hold for 3 breaths. Repeat
3 times. Rest and repeat
this sequence 2 to 3 times.
Page 44

END
12
24
 SEQUENCES

1B 2A 2B 3A

5A 4 3C 3B

7A 7B 7C 7D

11 10 9
25
26
 INTRODUCTION

Ready to get started? It’s time to learn the

foundations of your yoga practice. In this
section you’ll find over 30 key postures
that are the building blocks of yoga. First,
read through the step-by-step instructions
and teaching tips to become familiar with
each pose. Then, it’s time to enjoy the
amazing stretching and strengthening
benefits these postures have to offer. Mix
and match your favourite poses to create
your own daily practice. Enjoy!

27
 POSTURE

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.

28
 POSTURE

DANDASANA

STAFF
BENEFITS
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 sides so you can feel your sitting
bones on the floor.
Press the backs of your thighs into the floor,
and rotate your thighs slightly inwards so your
legs stay active.
Plant your hands beside your hips, keep
your shoulders down and relaxed. Look
straight ahead and draw your chin in.
Flex your feet.
Inhale and lengthen your upper body as you
imagine you’re being stretched upwards.
Exhale and relax.

TIP
If you find it hard to sit in this position, place
a block or blanket under your buttocks or sit
against a wall.

29
 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.

30
 POSTURE

UTTANASANA

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

Start in Mountain pose (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.
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.

31
 POSTURE

PRASARITA PADOTTANASANA BENEFITS

Calms a busy mind. Strengthens and

WIDE stretches your legs and spine.

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. Contract your thighs and

FORWARD draw your tailbone down. Lengthen

your spine.
Bring your arms behind your back

BEND and clasp 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 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
VARIATION

32
 POSTURE

MAYSYENDRASANA

LORD OF THE
FISHES VARIATION
BENEFITS
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
shoulders and chest open (A).
Take 5 breaths.
Straighten your right leg (B). Take 5 to 10
breaths and repeat on the other side.

33
 POS

GARUDASANA ARMS

TOE STRETCH
WITH EAGLE
ARMS
BENEFITS
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 your toes tucked under.
Stretch your arms forward, parallel to the floor
and pull your shoulders back. Cross your arms in
front of you so your left arm is above your right,
then bend your elbows. Put your left elbow into
the crook of your right and rise your forearms
perpendicular to the floor. Make sure the backs
of your hands are facing each other.
Press your right hand to the left and your left
hand to the right. Now press your palms
together, lift your elbows up, and stretch your
fingers towards the ceiling.
Stay for 15 to 30 seconds, then unwind your
arms and repeat for the same length of time with
your right arm on top.

34
 POSTURE

ARDHA VIRASANA

HALF HERO
BENEFITS
Stretches the front of your hips, quadiceps
and the tops of your ankles.

Start in Staff pose.

Lean to the left and bend your right leg
backwards with your foot to the outside of your
right hip. Keep your left leg straight out in front
of you with your toes pointing up. Your hips
should be level and your knees together. Sit up
straight and stretch your arms back placing your
hands on the floor pointing towards your
buttocks (A).
Now bring your arms back in front of you,
lengthen your spine with your chest facing
towards your shin and clasp your hands round
your left foot (B).
Stay for five to 10 breaths then repeat on the
other side.

35
 POSTURE

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
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).

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.
VARIATION

36
 POSTURE

JANU SIRSASANA

HEAD TO KNEE
FORWARD BEND
BENEFITS
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 level and
face forward.
Exhale, and extend forward from your hips,
taking hold of your foot, shin or thigh (A).
Inhale, maintaining length in your spine and
keep your shoulders relaxed and down. Keep
your neck extended.
Exhale, and bend forward, bringing your torso
over your left leg (B). Don‘t pull yourself forward.
Take five to 10 deep breaths. Release and
repeat on the other side.

VARIATION
If you find it hard to sit in this pose, place a
block under your thigh.

TIP
If you have tight hamstrings or hips, use a belt.
hooked over the ball of your foot.
VARIATION

37
 POSTURE

UPAVISTHA KONASANA

WIDE ANGLE
SEATED
FORWARD
BEND
BENEFITS
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, shoulder-width apart (A).
Inhale, root your pelvis down and lengthen
your spine upwards.
Exhale, and tilt forward from your hips,
keeping your spine straight. Keeping the length
in your front torso, walk your hands forward
between your legs. Increase the forward bend
on each exhalation until you feel a comfortable
stretch in the backs of your legs.
Keep your neck long and your chin slightly
tucked in, your knees and toes pointing
upwards, heels extending forward, feet flexed
and thigh muscles rooted to the floor (B).
Take five to 10 breaths.

TIP
Don’t compromise your alignment
to force yourself forward.

38
 POSTURE

GOMUKHASANA

COW FACE
BENEFITS
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 outside of
your right buttock.
Bend your right leg and place your right heel
beside your left buttock. Try to keep your whole
bottom on the floor.
Raise your left arm and bend it behind your
head, pointing your elbow upwards. Bring your
right arm up behind your back from below and
intertwine both hands together between your
shoulder blades (A).
Hold the pose for one minute. Repeat on
the other side.

VARIATION
To increase the stretch, once in position, exhale
and gently fold forward from your hips (B). Keep
your back straight and relax into the stretch.
VARIATION

39
 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.

40
 POSTURE

MARJARYASANA/BITILASANA

CAT/COW
BENEFITS
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 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.

VARIATION
This variation is good for loosening or warming up
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.
VARIATION

41
 POSTURE

SUCIRANDHRASANA

THREADING
THE NEEDLE
BENEFITS
Warms up and stretches your spine and
upper body.

Start on all fours with your hands under your

shoulders and knees under your hips.
Inhale and lift your left arm up to the ceiling
and rotate your torso so you’re looking up at
your arm (A).
Exhale, and bring your left arm down and under
your right shoulder (B).
Bend your left elbow in a right angle, lower your
hips a little and lower your head to the floor (C).
Repeat five times then repeat on the other side.

42

SETU BANDHA SARVANGASANA
BRIDGE
BENEFITS
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).
Exhale, press your feet and arms into the floor, push
your tailbone upwards and lift your buttocks and spine
off the floor, one vertebra at a time.
POSTURE
Reach your arms under your body and clasp your
hands, extending through your arms to help you stay
on the tops of your shoulders. Firm your outer arms,
broaden your shoulder blades, and try to lift the space
between them at the base of the neck up into your
torso. Keep your thighs and inner feet parallel (B). Take
five to 10 deep breaths.
Exhale and slowly roll your spine back down on to the
floor, one vertebra at a time, starting from the top of
your spine.
VARIATION
If you’re a beginner, you can use a strap around your
ankles to help you ease into this stretch.
VARIATION
43
 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 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.

44
 POSTURE

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 VARIATION

apart directly under your shoulders. Inhale, tuck your KNEE OUTSIDE ELBOW
toes under and straighten your legs, so you’re in a Inhale and bring your right knee to the outside of
diagonal line from your head to your feet. your right arm, touching your elbow. Pause, then
Exhale, and tuck your chin in slightly, keeping the exhale and return your right leg to plank position.
back of your neck long. Engage your abdominal Repeat with your left leg. Continue alternating your
muscles, drawing them back towards your spine. legs for 30 seconds.
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

45
 POSTURE

VASISTHASANA

SIDE PLANK
BENEFITS
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 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 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
VARIATION

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.

46
 POSTURE

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
VARIATIONS

towards 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.

47
 POSTURE

ADHO MUKHA SVANASANA

DOWNWARD DOG
BENEFITS VARIATIONS
Relieves fatigue, stretches your hamstrings, ankles Try a Walking downward dog to stretch your
and calves and strengthens your arms and legs. hamstrings. From the full Downward dog pose, keep
your left leg straight, bend your right knee and lift
Start on all fours with your legs hip-width apart, your right heel (B). Now repeat on the other side and
hands under your shoulders and your fingers fanning continue to alternate. To challenge your strength and
out. Inhale. stimulate your digestion, try a Revolved downward
Exhale and curl your toes under, straighten your dog (C).
arms and extend your legs to raise your hips up
towards the ceiling.
Draw your shoulders back and relax your head.
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

48
 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.

VARIATION
OPEN HIP
To give your hips more of a stretch, from full 3-leg
Downward dog, open your right hip and bend your
knee. Keep reaching your left heel towards the ground.
Take three deep breaths then repeat on the other side.
VARIATION

49
 POSTURE

ASHVA SANCHALANASANA

LOW LUNGE
BENEFITS
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 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
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.
Inhale, and straighten your back leg,
making sure not to collapse your torso (C).
Stay here for three to five breaths.

50
 POSTURE

ALANASANA

HIGH LUNGE
BENEFITS
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, 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.
Point the heel of your back foot behind you and
put your weight into your straight back leg. Relax
shoulders down, look ahead, 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.

VARIATION:
Starting in High lunge, inhale, stretch your left arm
out to the side. Rotate your left arm inwardly,
rotating the thumb so it points 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 is between shoulder blades.
Inhale, stretch your right arm forwards, parallel to
the floor. Turn your palm up, inhale, stretch your
arm up to the ceiling, palm facing back. Lift through
your right arm, exhale, reach down for your left
hand. If possible, hook your left fingers. You can use
a strap here if your fingers don’t connect. Firm
shoulder blades against back ribs and lift the chest.
Pushing through your front heel and keeping your
back leg strong, slowly bend from your waist
towards your left. If you wobble, don’t bend further
(B). Take breaths here. Repeat on the other side.

51
 POSTURE

PARIVRTTA TRIKONASANA

ROTATED
TRIANGLE
BENEFITS
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 little less

than a leg’s-length apart with your left foot
behind. Turn your left foot out 90° and your right
foot in 45°. Align your right heel with your left
heel. Square your hips to face the right and turn
your torso to face the right. Inhale and lift your
left arm over your head (A).
Keeping your hips steady and your feet
rooted into the floor, exhale and bend forward
from your hips, extending your torso out over
your right leg.
Place your left hand on the outside right shin
or ankle, or on a block on the floor beside your
right foot. Lift your right arm up towards the
ceiling, palm facing forward, and twist your
torso from your mid-body to look up at your
right hand (B).
Lengthen your ribs away from your
hips and lift your abdominals slightly.
Keeping your hips level, draw your
right hip slightly back and your left
hip slightly forward to increase the
stretch. Take five to 10 breaths.
Press down on your back foot
to come up. Repeat on the
other side.

52
 VIRABHADRASANA II

WARRIOR 2
BENEFITS
Improves your stamina and tones your legs,
arms and shoulders.

Starting in Mountain pose, 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 the sky and your head to the floor.
Keep your hips squared to the front and avoid resting
your weight on your knee.
VARIATION

53
 POSTURE

VIRABHADRASANA III

WARRIOR 3
BENEFITS
Improves your focus and balance while strengthening your abdominals,
hips, ankles and legs.

Start in Mountain pose and lift your arms overhead (A). Step forward on
to your left foot. Root the sole of your left foot down, lifting your inner
arch. Inhale, transfer your weight to your left leg.
Exhale, lift your right leg straight back and, leading with your chest and
keeping your abdomen engaged, tilt your torso and arms forward. Rotate
the outer edge of your right thigh down so your hips are level. Keep the
thigh muscles of your supporting leg strong, direct your right heel back,
pointing your toes down.
Continue tilting forwards until your arms are straight out in front of you
and parallel to the floor, with your palms facing each other and arms
forming a straight line with your head, torso and raised leg (B). Imagine
your arms and raised leg are stretching in opposite directions. Take five to
10 breaths.
Inhale to step back, then repeat on the other side.

54
 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.

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 your
waist, bringing your front torso closer to your left
thigh. Drop your head down (B). Hold for five to 10
breaths.
Come up on an inhalation by pressing actively
through your back heel then pulling your coccyx first
down, then into the pelvis. Repeat on the other side.

55
 POSTURE

NATARAJASANA

BABY
DANCER
BENEFITS
Works to improve your balance while
strengthening your legs and ankles. The pose
stretches your thighs, groins and abdomen, as
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From Mountain pose, inhale and shift your

weight on to your left foot. Lift your right heel
towards your right buttock as you bend your
right knee. To keep your standing leg straight
and strong, pull your right kneecap up.
Keeping your torso upright, reach back with
your right hand to hold the inside of your
right foot. Stretch your left arm up towards
the ceiling (A).
Extend your right foot further up and away
from your buttock (B). To avoid compression in
your lower back, lift your pubis towards your
navel and press your tailbone towards the floor.
Lift your right foot up and back, away from the
floor and your torso. Extend your right thigh
behind you, keeping it parallel to the floor.
Stretch your left arm forward, parallel to the
floor. Direct your gaze to beyond your left
fingertips and take five breaths (C).
Place your right foot back on the floor and
repeat on the other side.

56
 POSTURE

UTKATASANA

CHAIR
BENEFITS 
Strengthens and tones your ankles, calves and
thighs, and stretches your shoulders and chest. The
pose stimulates your heart, diaphragm and
abdominal organs.

From Mountain pose, inhale and raise your arms so

they’re perpendicular to the floor and parallel to each
other with your palms facing inwards, or bring your
palms together. Hold a block between your hands if
that helps your maintain your arm position.
Exhale and bend your knees, as though you were
going to sit back in a chair. Try to make your thighs as
parallel to the floor as possible and press down into
your heels. Keep your inner thighs parallel to each
other. Adjust your tailbone down to keep your lower
back as long as possible (A). Take five to 10 breaths.
Keeping your legs in the same position, lean forward
from your waist, bringing your torso over your knees.
Look down at the floor (B). Take five to 10 breaths.

VARIATION
Inhale and raise your arms, exhale and bend your
knees, then bring your right ankle to rest on your left
knee. Sit back so your thighs are as parallel to the
floor as possible.
VARIATION

57
 POSTURE

EKA PADA RAJAKAPOTASANA PREP

PIGEON
BENEFITS
Energises your mind, opens your hips, stretches your
outer thighs and lengthens your spine.

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 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.
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.

58
 POSTURE

ADHO MUKHA MANDUKASANA

FROG
BENEFITS
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 elbows and forearms on to the
floor with your palms flat on the floor or
pressed together.
Slowly exhale, pressing your hips towards the
back of the room until you feel a deep stretch in
your hips and inner thighs.
Hold for three to six breaths.

59
 POSTURE

MALASANA

SQUAT
BENEFITS
Builds focus and relieves tension. Tones your
abs and thighs, stretches your lower back and
Achilles tendons.

Start in Mountain pose with your feet

hip-distance apart and slightly turned out (A).
Inhale, and place your hands in prayer position.
Exhale, and lower, bending your knees as if
you’re trying to sit down in a chair.
Keeping your chest and shoulders open and
your knees apart, lower your hips down further
until your torso is between your knees.
Separate your feet as much as you need to
keep your ankles on the floor – you might need
to turn them out a little more – and sink your
heels into the floor.
Press your elbows against your inner thighs
and your hands together in prayer position (B).
Take five to 10 deep breaths, focusing your
breath into your back. To come out of the pose,
lower your body on to the floor.

60
 POSTURE

SUPTA MATSYENDRASANA

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

Lie on your back in Corpse .

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.

61
 YOGA
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