Pat Henry Iyender Yoga: Week 3

This programme will help create a toned and firm look to the body, combined with our previous weight-training sequence and a low GI diet.

This week we look at exercises that help you relax

Exercise 1

1 Easy Pose

Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on each breath. Breathe and hold. Repeat for 10-30 breaths.

Exercise 2

2 Bound Angle

With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward. Breathe and hold. Repeat for 3-6 breaths.

Exercise 3

3 Seated - head to knee

With the left leg straight, bring the right foot against the left thigh. Inhale, arms up and interlace the fingers. Exhale forward bending the knee enough to get the fingers around the toes. Press the head in towards the knee, press out through the left heel and gently pull back on the toes. Breathe and hold. Repeat for 3-6 breaths. Slowly inhale and roll up the spine.