| Are you a busy women and tired of being tired? | | | | 3) Extended Child Posea) Start in a kneeling position, |
| Would you like to have more energy, fun and vitality? | | | | sitting back on your heels. If this feels uncomfortable, |
| Have you thought of practising yoga, but feel you don't | | | | lace a folded blanket or pillow between your buttocks |
| have the time or energy to go to a yoga class? | | | | and your heels.b) Breathe out and slowly lower your |
| Working full time and raising a family requires a lot of | | | | body forward until your head touches the floor. If your |
| positive energy. To maintain your energy it is essential | | | | legs or back are stiff and you find it difficult to place |
| you engage regularly in activities which nourish and | | | | your head on the floor without your hips coming up, |
| nurture your soul; failure to do so leaves you feeling | | | | make a fist with your hands, place them one on to of |
| ratty and snapping at your children, always being late | | | | each other and rest your forehead on the top fist. If |
| or feeling rushed to fit everything into your busy | | | | your stomach feels uncomfortable or gets in the way, |
| schedule.. | | | | just spread your feet apart.c) Keep your buttocks on |
| As a working mother myself, with three teenage | | | | your heels. Stretch your arms out in front of you.d) |
| daughters, I know how challenging and weary life can | | | | Each time you breathe out let your chest go closer to |
| be. | | | | your knees. Keep your shoulders relaxed and take |
| Yoga for woman is the ideal form of exercise to help | | | | your arms back so your hands are close to your |
| you relax and nurture your soul. | | | | feet.e) Stay in this position for 10 - 15 rounds of deep |
| The following five easy hatha yoga exercises offer | | | | breathing.f) Gently breathe out, slowly kneel up again |
| you a simple and easy yoga practice you can do at | | | | and be aware of how you feel. Stay still for a few |
| home, in your own time. Regular practice will help you | | | | more moments before you get up from this position. |
| to stay active, relax and energised. | | | | 4) Wide Leg Forward Bend/Hands Behind |
| As with all forms of physical activity, especially if you | | | | Backa)Stand with your legs and feet hip distance |
| have a medical condition or haven't exercised for a | | | | apart. Interlace your fingers behind your back. Gently |
| while, please consult your GP prior to exercising. | | | | bend forward. Stretch your hands and arms up and |
| Remember also to listen and respect your body. | | | | back. Gently breathe into the stretch. Slowly release |
| Always exercise within your own safety limits. | | | | your arms and come back to an upright position. |
| 1. Downward- Facing Dog Pose (Adho Mukha | | | | Repeat 3 - 5 times. |
| Svanasana)a) Begin on your hands and knees on All | | | | 5) Savasana (Corpse/Relaxation Pose) |
| Fours.b) Spread your fingers wide and press your | | | | Lie on the floor or yoga mat on your back, feet spread |
| hands firmly into the mat. Press your heels and feet | | | | about 18" apart and hands about 6" from the sides of |
| downwards as you straighten your legs, lift your hips | | | | your body with palms up. Take a few moments to |
| and tailbone to the sky. Lengthen your spine. So your | | | | make sure you feel comfortable and relaxed in this |
| body represents a V-shape. Let your head hang down | | | | position, make sure your body is symmetrical. Let your |
| and relax your jaw.c) Stay in this position for three- | | | | thighs, knees and toes relax and turn outwards. Close |
| five rounds of deep yogic breathes then slowly come | | | | your eyes and breathe deeply, in and out through your |
| out of the pose. | | | | nose. Remain in this position for 5-15 minutes. Gently |
| 2. Bhujangasana (Cobra Pose)a) Lie on your belly with | | | | open your eyes and roll over to your side before |
| your hands flat on the floor, under your shoulders and | | | | coming to a seated position. |
| legs straight out behind you close together. Press your | | | | As a busy working woman, regular yoga practice will |
| feet and toes firmly down into the floor. Have your | | | | help you to stay active, relax and energised through |
| forehead resting on the mat. Breathe in and slowly | | | | out your day. Let me know how you get on, I would |
| raise your forehead, nose and chest up from the floor, | | | | be delighted to suggest further yoga postures you |
| keeping your hands down on the floor and press your | | | | could do at home to help you relief stress and boost |
| hips on the floor.b) Hold this pose for 3-5 rounds deep | | | | your energy. |
| breaths, then slowly exhale and come slowly down. | | | | |