15-Minute Yoga (Collins Gem)

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HarperCollins UK, Jun 24, 2010 - Health & Fitness - 192 pages
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Bite-sized yoga that fits in with your everyday life and gives instant results.

Get all the benefits from yoga by practising for just 15-minutes during your normal working day. Whether at home, in the office, at classes – all you need is 15 minutes to make a difference to your life.

• Brief introduction to hatha yoga, and its benefits
• When and where to practise yoga
• Breathing and relaxation
• 15-minute morning yoga exercises (to wake you up and focus your mind and body)
• 15-minute evening/after work yoga exercises (to help you wind down)
• 15-minute bedtime yoga exercises (to help you relax, overcome insomnia and put the events of a busy day into perspective)

The 15-minute sessions within each section can be practised by all levels from beginner to advanced, and you can choose the time of day, which best fits your lifestyle to practice. Just decide which session suits you or vary them.

 

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Contents

INTRODUCTION
PART ONEGetting started
HATHA YOGA
GET IN THE MOOD
FINDING A CLASS
BEGINNING YOUR PRACTICE
CLOTHING AND EQUIPMENT
PART TWOBody and mind
HEADSTAND VARIATIONS
THE SCORPION
THE LOCUST
THE BOW
THE COBRA
FORWARD SEATED BEND
THE PLANK
THE BOAT

THE HISTORY OF YOGA
THE BENEFITS OF YOGA
THE PHYSIOLOGY OF YOGA
BREATHING
BANDHAS
MEDITATION
PART THREEThe Sun Salutations
WARMING UP
SUN SALUTATION A
SUN SALUTATION B
PART FOUR Closing sequences
COOLING DOWN
LOTUS POSITIONS
PART FIVE15minute wakeup routine
STARTING YOUR PRACTICE
DOWNWARD DOG DETAIL
THE WARRIOR POSTURES
HALF MOON
THE TRIANGLE
LATERAL ANGLE
TWISTING POSES
WIDE LEG FORWARD BEND
THE TREE
SIDE FORWARD BEND
ARM STRETCHES
UPPER BODY WORK
NECK EXERCISES
PART SIX15minute afterwork routine
THE ROD
STANDING FORWARD BEND
THE HERO
THE COBBLER
SEATED ANGLE
HIP TWIST
DOUBLE TWIST
BOUND KNEE STRETCH
PART SEVEN15minute bedtime routine
THE CAT
EASY POSE
THE SWAN
CHILD POSE
LYING TWIST
SUPINE LEG RAISE
SUPINE SIDE LEG RAISE
UPWARD FACING BOW
THE BRIDGE
RELAXING AFTER YOGA
TAKING IT FURTHER
CHILDREN AND PREGNANCY
FIND OUT MORE
INDEX
Acknowledgements
Copyright
About the Publisher
Copyright

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About the author (2010)

Director of the London Academy of Personal Fitness which organises personal trainers to visit the homes of a wide range of London-based clients, including celebrities. She is the author of many health and fitness titles, including Relaxation (Thorsons), The Stretch Plan, 10-Minute Workouts and 10-Minute Hips and Thighs (Cassell Illustrated). She is experienced in a wide range of exercise, fitness and relaxation programmes and techniques, including yoga.

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