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Ten minute to change your life; REVITALISE YOUR BODY AND MIND WITH POWER PACKED YOGA - YOU'LL FEEL LIKE A MILLION DOLLARS AND IT DOESN'T HAVE TO TAKE HOURS OUT OF YOUR DAY,SAYS THE QUEEN OF YOGA, BARBARA CURRIE.

Byline: BARBARA CURRIE

FEELING tired after the birth of her second child, Barbara Currie joined a local yoga class and hasn't looked back.

She was living in Milngavie, Glasgow, and tried yoga for the first time and loved it. That was 34 years ago and Barbara, who had originally trained as a nurse, has since become a yoga queen.

She's introduced yoga to viewers of GMTV and through her various videos and books.

Her latest project is a Power Packed Yoga DVD which is geared to getting people to lose weight and perfect their shape in just 28 days.

As well as yoga moves, it also includes healthy eating tips which, if followed together with the exercises, will get results according to Barbara. There's a book called 10 Minutes in the Morning which is also based on the 28-day plan.

Barbara said: 'So many people like deadlines for weight loss, so I came up with this programme. If you do the diet and the exercises every day for 28 days you'll get results.You'll feel so much better.'

Barbara, who's now 62 and runs yoga classes in Surrey, recalled: 'When I was introduced to yoga I didn't even know what it was.When I finished the class I walked out feeling taller and better.'

But Barbara stresses that people should never push themselves too far. The programme is geared to starting the day with a quick 10 minute yoga plan - or exercises at the end of the day instead. 'I have a 78 year old in my class,' she says. 'It keeps you ageless.'

ONE SEQUENCE:

1.UPWARD STRETCH FORWARDS AND BACKWARDS BEND

STAND straight with your feet facing forwards and about 12in apart.

Inhale and lift your arms straight up above your head.

Exhale slowly as you move forwards, keeping your back flat and your legs straight. Don't strain. Relax in your maximum position and hold the movement for a count of five, breathing normally. Your eventual aim is to have your hands flat on the floor and your chin on your shins.

Inhale and lift your head first, then slowly keeping your back flat and legs straight, return to an upright position. Stretch your arms up above your head, then without straining, and keeping your eyes on your thumbs, slowly relax backwards exhaling in your maximum position. Hold for a count of five. Your eventual aim is a backwards arch.

Inhale as you slowly return to an upright position. Exhale, lower your arms and relax. Repeat twice.

2. SIDEWAYS STRETCH

STAND straight with your feet facing forwards and about three feet apart.

Breathe in and lift your left hand in the air. Exhale and keeping your body in line, slide your right hand down your leg as far as possible. Keep your left arm straight and have the inner part of the left arm by your left ear.

Hold your maximum stretch for a count of five.

Inhale and slowly and smoothly return to an upright position.

Exhale, slowly lower your arm and relax. Repeat the movement on the other side and then repeat the entire sequence twice.

3. RISHI'S POSTURE

STAND straight with perfect posture, your feet three feet apart with your toes facing forward not outward.

Lift your arms straight up in the air as you inhale.

As you exhale with your back flat and legs straight, move forwards to your own maximum position without strain.

Slide your right hand to your left leg, grabbing it wherever it is comfortable, but don't bend your knees. Eventually your aim is to place your right hand under your left foot.

Lift your left arm in the air, now slowly and carefully turn your body so that you are looking at your left hand. Hold this position for a count of five, breathing normally, then slowly lower your arm and relax forwards.

Now repeat to the other side, sliding the left hand on to your maximum position on your right leg and lifting your right arm in the air. Hold for a count of five then slowly lower your arm and let your body relax to its maximum forwards bend. Hold this position for a count of five, breathing normally.

Grab your legs and gently, keeping your back straight, draw your body inwards towards your legs. Inhale deeply and lift your head,

then slowly return to an upright position an stretch your arms up above your head.

Now place your hands at your waistline with your thumbs in front and fingers behind. Inhale deeply and with a full lung: bend backwards exhaling in your maximum backwards bend for a count of five, breathing normally. Inhale as

you return to an upright position.

Exhale, relax and repeat the entire sequence.

ANOTHER SEQUENCE:

1. CHEST EXPANSION

STAND with your feet together and your back absolutely straight.

Interlock your hands behind your back and gently pull your shoulders back, straightening your arms.

Inhale and lift your arms up as high as possible behind your back, then exhale as you slowly bend forwards with flat back and straight legs into your maximum forwards bend. Relax in your maximum position, breathe normally in it and hold the position for a count of five. Your aim is to place your chin on the shin.

Inhale and lift your head first, then slowly return to an upright position and gently bend backwards pulling your arms back down and under your bottom. Exhale in your maximum position and hold for a count of five, breathing normally.

Inhale and return to an upright position, hold your arms up behind your back for a count of two, then lower them. Repeat twice.

2. SIAMESE POSTURE

STAND straight with your legs 3.54ft apart. Turn your right foot at a 90 degree angle to the right.

Place your right hand on the top of your head and look at the centre of your elbow.

Inhale deeply, then as you exhale slide your left hand down your left leg as far as possible. Keep your gaze on the centre of your elbow.

Hold your maximum stretch for a count of five, breathing normally, then inhale and return to upright position, exhale and relax and repeat on the left side then repeat the entire sequence.

3. WARRIOR POSTURE

STAGE ONE Stand with your legs about 3.5-4ft apart and turn your right foot 90 degrees to the right and have your left foot facing towards. Stretch your arms outwards and parallel to the floor.

Inhale deeply and as you exhale bend your right leg aiming to have your right thigh parallel to the floor and the left one straight. Keep the outer edge of your left foot on the floor and gaze on the centre of your right hand. Hold your maximum stretch for a count of five, lengthening the hold to a count of 10. Inhale and return to an

upright position. Exhale, relax and repeat to the other side. Repeat sequence.

STAGE TWO

Stand straight with your legs 3.5-4ft apart. Turn your right foot at 90 degrees to the right and have your left foot facing forward. Drop your head back, stretch your arms and above your head, placing them together and cross your thumbs. Breathe in and as you exhale, bend your right leg again aiming your thigh flat and your back leg straight. Keep your gaze on your hands and breathe in your maximum position. Hold for five, increasing to 10. Repeat sequence.

#Barbara

Currie's Power Packed Yoga DVD is produced by Granada Ventures. #10 Minutes in the Morning: Yoga & Diet Plan by Barbara Currie is published by Thorsons Element at pounds 12.99.

#Tips: Eat slowly and don't snack. Never eat standing up. Vegetables and salads are allowed except potatoes, sweetcorn, baked beans, pasta and croutons. Try to eat five portions of fruit and veg. Meat, fish,

poultry, dairy products and eggs are allowed within certain amounts. Drink at least eight glasses of water a day.

CAPTION(S):

BODY TALK: By; taking things slowly and steadily, you can do it
COPYRIGHT 2005 Scottish Daily Record & Sunday
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2005 Gale, Cengage Learning. All rights reserved.

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Title Annotation:Features
Publication:Daily Record (Glasgow, Scotland)
Date:Mar 1, 2005
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