By Louise Grime
No time to workout? No challenge! DK's new 15-Minute health sequence grants all of the instruments you want to squeeze commonplace workout into your lifestyles. This tremendous new layout bargains: 4 particular gatefolds for simple, step by step guide; a DVD to stroll you thru every one regimen; and a fully-illustrated, fully-annotated e-book that can assist you ideal your approach. select one in every of 4 entire mini-workouts on a daily basis to focus on a selected a part of the physique, and to enhance, stretch, and construct your method to a extra toned, more fit you.
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Extra resources for 15 Minute Gentle Yoga
Place your hands on the floor on either side of your feet for a Standing Forward Bend, keeping your knees bent if necessary. Keep your heels firm on the floor, but bring your weight farther forward, so that you can feel your front thigh muscles lifting, the backs of your knees opening, and your calves stretching down to your heels. heels firm on floor 31 20 Sweep your arms out to the side and up over your head as you come back up to standing. Look up. Exhale and bring your hands down the center line to the chest into prayer position (see inset).
Place your head on the floor and your arms away from your body. Lengthen one leg out along the floor and then the other, ready for the final relaxation. Stay here for 2–5 minutes. Place a folded blanket under your head, a cushion under your knees and an eye pad on your eyes, if you wish, to make you more comfortable. shoulders relaxed and away from your ears palms facing upward 33 rise and shine >> 15 minute summary rise and shine at a glance 3 1 s Listening to your breath, page 22 2 sE asing out stiffness, page 23 s Listening to your breath, easing out stiffness, page 22 13 s Easing out stiffne 14 15 sD ownward Dog/Plank, page 29 s Standing Forward Bend, page 28 s Lunge, page 28 16 s Knees, chest, and 5 4 s Rock and Roll, page 24 ess, page 23 d chin to floor, page 29 6 s Circling, page 24 17 s Cobra, page 30 18 s Downward Dog/Lunge, page 30 7 sC hild’s Pose, page 25 9 8 s Downward Dog, page 25 19 20 sS tanding Forward Bend, page 26 21 s Child’s Pose, page 32 sS tanding Forward Bend, page 31 s S un Salutation ends, page 31.
Walk your feet a little wider apart. Inhale and look ahead. Exhale, let your head go, and bring your hands farther back, in line with your toes (see inset). Inhale and look ahead. Exhale and bring your hands to your hips. Inhale and come up. feet parallel hands in line with shoulders 18 Turn your right foot out and keep your left foot in, ready for Warrior 2. Exhale and bend your right knee directly over your ankle. Rotate both your knees away from each other. Keep strong and straight on your left leg all the way to the outside of your foot.