Training for your first 10-K

HOW MUCH DO YOU NEED TO TRAIN TO RUN YOUR FIRST 10-K RACE? If you possess a good level of fitness (because of participation in other sports) you probably could run a half dozen miles on very little training. The same if you have run a 5-K or an 8-K race before. You might be sore the week after a 10-K race, but you still could finish.

But if you've made the decision to run a 10-K race you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of your first 10-K. (For those metrically challenged,10-K is 6.2 miles.)

To participate in this 10-K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. If running 2.5 miles for your first workout on Tuesday of the first week seems too difficult, you might want to begin by walking, rather than running. Or, if you have more than eight to ten weeks before your 10-K,

The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.

Stretch & Strength: Mondays are the days in which I advise you to do some stretching along with some strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Mondays. Strength training could consist of push-ups, squats, lunges, pull-ups, use of free weights, kettle bells  or working out with various machines at your gym. Runners generally benefit if they combine lighter weights about 60-80% of 1 rep max with a high number of repetitions, rather than heavier weights, however as your strength increases so should your weights increase. I also suggest that you do some strength training following your Thursday workouts, however you can schedule strength training on any two days convenient for your business and personal schedule.

Running workouts: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance–or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Sundays, Sundays being a longer run. (See below.)

Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for a 10-K race? It could be swimming, or cycling, walking, or other forms of aerobic training ,or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. In this program, Friday is always scheduled as a day of rest to compliment the also easy workouts on Mondays.

Long Runs: The longest runs of the 8-week schedule are planned for Sundays, since you probably have more time to do them on the weekends. If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday–or any other day of the week for that matter. What pace should you run? Go slow. There is no advantage to going fast during your long runs, even for experienced runners.

Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, I don't specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. Nobody cares whether you run the full 10-K, they're more concerned that you finish.

The 10-K training schedule above is only a guide. Feel free to make minor modifications to suit your work and family schedule. 

HalHigdon.com

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Visualise then actualise- Body Magic sensation

Power of positive visualisation, the ability to visualise an end result can be a powerful tool in the process of achieving any goal, not least the very common weight loss struggle. Seeing yourself slimmer can give you the motivation to push through and keep up with a fitness regime and nutritional balance that will eventually actualise the goal.
Body magic helps you to drop 2-3 dress sizes in minutes, boosting your confidence and self esteem instantly. Designed with medical and engineering principles, Body Magic offers the unique combination of a useful and necessary shape wear garment with physical health benefits. Produced to the highest quality standards, Body magic is the leading and most effective reshaping garment available in the market today.

The Body Magic reshaping garment offers an extremely comfortable fit with no pinch points, rolling and bunching, it is superbly engineered for comfort and durability – distributing any fat evenly so it feels like a second skin all day long.

Body Magic benefits include:

Lifts shoulders and helps correct posture

Relieves lower and upper back pain

Lifts the buttocksInstant breast lifts                                                                                           

Helps reduce fat in the pelvic area

Corrects posture and sharpens overall figure

Smooths out lumps and bumps 

Helps prevent additional fat deposits

www.magicbodyuk.com

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Physical health

Cycling is a form of aerobic exercise and if you undertake it regularly you will significantly reduce your risk of serious illnesses such as heart disease, obesity, diabetes and high blood pressure.Strength and stamina will improve when you cycle. In particular, your leg strength will increase and you will find movements such as getting up from chairs much more effortless as a result.

You will be in better shape too as cycling is a great way to lose weight and tone muscles. An hour’s cycling burns about 300 calories which can make a big difference to your health over time. For example, a fifteen-minute ride to work five-times a week burns the equivalent of eleven pounds of fat in one year (source: bupa.co.uk).

Mental health

You can enjoy the outdoors and explore the countryside while on your bike, which is sure to lift your mood. The benefits of aerobic exercise – increased heart rate and blood flow, released endorphins, more oxygen travelling around the brain which leads to clarity of thought, and so on – also mean that cycling will reduce your feelings of depression, stress, and anxiety.

You will feel so much better, more confident and able to tackle life with a spring in your step. FitnessCycling increases your fitness levels, providing a good aerobic workout for you and boosting lung capacity and stamina over time. A study by the Department of Transport found that those who did no exercise and started cycling moved from being in the third least fit people in the population to being in the fittest half of the population within only a few months (source: bupa.co.uk).

Other benefits

Cycling is good for people of all fitness abilities as you can ride at a pace of your choice. If you have any health conditions, you should always consult your doctor before taking up cycling. Otherwise, you simply need a bike and a helmet – and you’re off!

Riding a bike is not a form of exercise you need to plan or set time aside for. For example, you could ride to work or to the shops instead of driving. In fact, it can save you time as it is often quicker to cycle somewhere, particularly if you live in a busy town or city centre, as you avoid any traffic delays.

Cycling can also be enjoyed on your own or with friends and family. With so much going it, why not discover the joys of cycling for yourself?

Vanessa Alexander

Esteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy
Enhancing Personal Health and Corporate Wealth

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The really good news is home gyms can also be cost-effective. They don’t have to be huge – you could use part of a spare room or a garage, for example. And you don’t need to deck them out exactly like a gym. You can simply select your favourite machines such as a treadmill and an exercise bike, along with a few weights to get you started.

As you enjoy your home training, you can always add extra machines or weights and expand your home gym over time. Although machines can be expensive, if you search online or buy during a sale, you can get a lot for a relative little. Plus, whatever you spend, you are making an investment. You have something to show for your money and should you ever decide to join a real gym in the future, you can sell off your equipment.

Having the gym equipment in your own house means you are far more likely to exercise, even when you are feeling a little tired, as you won’t have to trek to the gym or worry about the state of your hair or gym clothing. Your gym means your rules – you can wear what you like, listen to the music you find motivating or perhaps catch up on your favourite soap while exercising. You can set your own pace without the pressure of what those around you are doing.

You can also combine having a home gym with other forms of exercise such as a personal trainer. With a personal trainer, you can create the perfect schedule for you, based on your current fitness levels and goals. You can enjoy personal training in the comfort of your own home – for example, warming up in the garden and then using the exercise machines and weights alongside other routines, with your personal training encouraging you at every step.

So whether it’s because you dislike the gym environment or because you want the freedom to exercise how you want and when you want, a home gym could provide the ideal solution for you. And if you do want to combine this with having a personal trainer, Esteem Fitness can help as they offer personal training to people in London, Surrey, Sussex, Middlesex, Hertfordshire, Berkshire and Buckinghamshire.

Vanessa Alexander – Personal Trainer

Esteem Fitness – Personal Training London and South East

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In type 1 diabetes also called juvenile diabetes (usually diagnosed in the teens) insulin (a hormone which is vital for the uptake of glucose into cells) is not produced anymore or just in very low levels. Whereas in type 2 diabetes insulin is produced but cells are not using it efficiently anymore thus less glucose can be used by the cells (Porth, 2002). Type 2 diabetes is more commonly diagnosed in adults. Studies also suggest there is a higher risk to develop diabetes if one is of Asian back ground, if more than one person in your family has diabetes and if one is overweight or even obese (Bennett et al., 2004).

Although there are to date many medications which enable managing this chronic disease, diabetes causes evidently several other diseases due to its systematic action. Hence diabetes patients are more likely to develop chronic heart disease, stroke, kidney and eye diseases as well as diabetic foot which is a major contributor to foot amputations. Diabetic related prescriptions are by now the largest cost factor for prescriptions in the NHS in England (NHS, 2007).

In recent years evidence is accumulating that lifestyle can have a huge impact on the prevention or delay of type 2 diabetes (Fonesca, 2008, Lindström and Uusiipa, 2008, Bennet et al., 2004). It was for example found that the risk of getting diabetes is reduced by 31% with dietary changes and by 46% with increased physical activity (Fonesca, 2008, Lindström and Uusiipa, 2008).

But what should one consider to prevent type 2 diabetes?

Gaining and maintaining healthy weight is one important aspect, the BMI should be between 21-23, if one is above these levels losing weight will be preventive (Bennett et al., 2004). Moderate to vigorous (80-90 % of age predicted maximum heart rate) physical activity 3-5 times per week will help to take up glucose into muscles and seems to improve insulin resistance and to reduce blood glucose levels (Bennett et al., 2004).

As for diet there are several factors which may be preventive. Firstly high intakes of fats particularly saturated fats and trans-fats have been shown to increase diabetes risk, hence it is suggest not to consume more than 25% of daily calories as fat (Fonesca, 2008) and no more than 7% of daily energy intake as saturated fats.
Secondly fibre plays an important role in diabetes prevention and fibre intakes in the UK are below recommendation, hence including more legumes, pulses, whole wheat bread, rye bread, whole meal pasta, whole grain cereal and generally more vegetables will make a difference (Bennett et al., 2004).

Finally there is some indication that omega-3 fatty acids which are found in high concentrations in oily fish such as herring and sardines may help to prevent diabetes, as these have been shown in animal studies to improve insulin sensitivity (Bennett, 2004).

For more information about diabetes such as symptoms, finding out whether you are at risk and much more:
http://www.diabetes.org.uk

Bennett, P.H., Lindström, J., Loheranta, A.,  Mann, J., Steyn, N.P., Temple, N., Tuomilehto, J. and P. Zimmet  (2004) Diet, nutrition and the prevention of type 2 diabetes, Public Health Nutrition,  7, 1A, 147–165

Diabetes UK (2009) http://www.diabetes.org.uk accessed 21.08.09
Fonesca, V.A. (2008) Identification and Treatment of Prediabetes to Prevent Progression to Type 2 Diabetes, Best of Clinical Cornerstone, Clinical Cornerstone, 9, 2 , 51-59

Lindström, J. and M. Uusiipa (2008) Lifestyle intervention, diabetes, & cardiovascular disease, The Lancet, 371, 1731-1732

NHS (2007) Prescribing for diabetes in England an analysis of volume, expenditure and trend, UK: The Information Centre and Yorkshire & Humber Public Health Observatory

Porth, C.M. (2002) Pathophysiology concepts of altered health states, USA: Lippincott Williams & Wilkins

Andrea Zick, Esteem Fitness Nutritionist London

Esteem Fitness – Personal Training London and the South East

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Activation of the sympathetic nervous system increases your heartbeat and constricts your blood vessels thus making your blood flow faster. Your muscles are tensed, reflexes are sped up and digestion and elimination are slowed or halted completely. In essence, all of the primeval responses related to defending your life or running from danger are activated. Conversely, the parasympathetic branch is responsible for "rest and recovery" or relaxation responses.

Activation of the parasympathetic nervous system decreases your heartbeat, relaxes your blood vessels and your muscles thus allowing blood to bring nutrients and carry waste away from your cells. Your digestive and elimination systems are stimulated and your breathing slowed down. Basically all the normal bodily responses associated with recovering, resting and "essential activities" you do when your life was not in danger.

In the modern world, the sympathetic nervous system is related to activities that require your mental or physical alertness such as work and exercise. The parasympathetic is related to more relaxing activities such as sleeping, eating, and watching TV. We never have only one system working because both are necessary in order for the body to function. Proper balance between the two is the key to good health. People who predominantly activate their sympathetic (Type A personality) tend to suffer from stress related symptoms such as heart problems, high blood pressure and insomnia.

People who predominantly activate their parasympathetic (Type B personality) may experience depression, lack of motivation/ambition, and a weakened immune system. With the constant pressures of today's society, it is often challenging to maintain proper balance between these systems. Your job may keep you in sympathetic mode. When you are sleeping, you are obviously in a parasympathetic mode.

You must consciously balance your activities so that when one system becomes over stimulated, you switch to an activity that stimulates the other system. For example, at work, it is important that you take breaks throughout the day and relax. On the weekends, you should avoid sleeping or zoning out in front of the TV the entire day (Sorry guys, but spending the entire Sunday watching sports is a very unhealthy habit). Instead try to do something relaxing, but active, such as playing recreational sports, going for a hike, fixing things around the house or even romping with your kids.

It is also vital that you are in the right mode when performing an activity. It is not in your best interest to be in a stressed state when eating or sleeping. Those are "parasympathetic activities", and you should be in a "parasympathetic mode" when engaging in them. On the other hand, if you overly tired, you won't have a productive time at work or will probably not have the best workout.

Admin 

Esteem Fitness – Personal Training London and South East 

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Metabolism is the amount of calories you burn at rest, or the amount of energy your body uses to function. The average 30-year-old woman burns 1,150 to 1,250 calories daily, while the average 30-year-old man uses 1,600 calories. After age 30, your metabolism slows down. The drop is slight – only half a percent a year – but it adds up. Continue to eat the way you did in your 20's, and you'll be consuming more calories than your body can use. Those extra calories become fat.

Menopause, extreme dieting or inactivity can slow the calorie burn even more. The good news is you can rev up your metabolism. The best way is to exercise. Any activity, from washing dishes to running a marathon, speeds up the rate at which you burn calories. Not only does the exercise itself burn calories, but a good workout creates muscle, which burns calories more quickly than any other tissue.

A University of Maryland at Baltimore study showed that after a 16-week strength-training programme, the resting metabolic rate of healthy 50- to 65-year-old men jumped 7.7 percent. And a University of Colorado study found that post-menopausal women who regularly swam or ran for at least 45 minutes five days a week maintained the same resting metabolic rate as younger, pre-menopausal women.

Here are some simple tips on how to crank up your internal flame:

• Don't overdo calorie cutting. Putting yourself on a very low-calorie diet is a surefire way not to lose weight. Your body is programmed to defend your usual weight. So if you suddenly drop 1,000 calories from your diet, your resting metabolic rate (the number of calories your body burns to maintain basic bodily functions) will automatically slow down, because your body now assumes that you're starving.
So how many calories should you consume? Just complete our free diet profile to find the level that’s right for you.

• Eat breakfast. Believe it or not, it may be the most important meal of the day as far as metabolism (and weight loss) is concerned. Breakfast eaters lose more weight than breakfast skippers do. Your metabolism slows while you sleep, and it doesn't rev back up until you eat again. So if you bypass breakfast, your body won't burn as many calories until lunchtime as it could. That's why it's smart to start the day with a solid 300 to 400 calorie meal.
Choose a high-fibre breakfast – fibre helps you feel fuller for longer and helps stabilise blood sugars, avoiding hunger and food cravings.

• Pile on the protein. Research shows that getting plenty of protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day. Protein is made up mainly of amino acids, which are harder for your body to break down than fat and carbs so you burn more calories getting rid of them.

So make sure that 10 to 35 percent of your total daily calories come from protein. If you're on an 1,800-calorie diet, 360 to 630 of those calories should come from lean sources of protein, such as fish, chicken, low-fat cheese, yoghurt and legumes. Aim to have a serving of protein, such as nuts, a small can of tuna or a piece of low-fat string cheese, at every meal and snack.

• Nibble all day. It sounds counterintuitive; why would you eat continually if you wanted to lose weight? But eating five to six mini meals rather than three larger meals every day keeps your metabolism humming 24/7. It will also prevent you from going without food so long that you become so hungry you overeat. Try not to let more than four hours elapse between meals and make sure each meal includes protein, for an extra metabolic boost.

If you eat a high-fibre breakfast of cereal and fruit, have a midmorning snack, such as yoghurt and fruit; lunch (try 100g of chicken or fish with a leafy green salad); another snack, like a banana and a piece of low-fat cheese, in the late afternoon; and a light dinner (100-150g turkey, salmon or another lean source of protein with steamed veggies).

• Skip alcohol. Thinking about having a cocktail or two before dinner? Think again. Having a drink before a meal causes people to eat around 200 calories more, several studies show. Drinking with dinner isn't such a good idea either: other research has found that the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you do like to have a drink, stick to wine, which has only 80 calories a glass – or minimize the calories by drinking a white-wine spritzer (wine mixed with sparkling mineral water or soda water).

• Drink milk. Load up on low-fat dairy: Women who consumed milk, yoghurt and cheese three to four times a day lost 70 percent more body fat than women who didn't eat dairy in a study published in the American Society for Nutritional Sciences Journal of Nutrition. The reason: Calcium, along with other substances in dairy, actually revs up your metabolism, according to study.

Women reap the largest fat-burning benefit when they consume three servings of dairy and 1,200 milligrams of calcium a day, research shows.

• Pump iron. Experts say weight training is the best way to crank up your resting metabolic rate. As you get older, your resting metabolic rate drops, but weight training can rev it right back up again.
A pound of muscle burns up to nine times the calories a pound of fat does. Regular strength training can increase your resting metabolic rate anywhere from 6.8 to 7.8 percent.

Don't think you have time to hit the gym? You can get great results with only two 15-minute lifting sessions a week. Research, published in the journal Medicine & Science in Sports & Exercise, found that doing just one set of 10 reps reaps about the same muscle-building benefits as three sets, as long as they're performed to muscle fatigue.
Bonus: Weight training also gives your metabolism a short-term boost. When women lift weights, their metabolisms remain in overdrive for up to two hours after the last bench press, allowing them to burn as many as 100 extra calories, according to a study published in the Medicine & Science in Sports & Exercise.

• Rev up your workouts. Adding interval training – bursts of high-intensity moves – to your workout is a great metabolism booster. Studies have shown that people who do interval training twice a week (in addition to cardio) lose twice as much weight as those who do just a regular cardio workout. You can easily incorporate interval training into your workout by inserting a 30-second sprint into your jog every five minutes or by adding a one-minute incline walk to your treadmill workout. Since your body is working harder, it's a more intense workout – and you therefore burn more calories.. On other days, shake up your routine with 40 minutes of cross-training. Ideally, aim for two 20-40-minute interval-training sessions and two 20-40-minute cross-training sessions a week.

• Break up your exercise routine. Whenever possible, slice each of your workouts into two smaller sessions. For example, do a 15-minute weight-lifting session in the morning, then do your 30-minute walk on your lunch hour or at night. You'll burn an extra 100 to 200 calories that day. Don't have time? Just add in some stair climbing or short walks throughout the day. Even small bursts of activity are enough to get your metabolism revved, according to a study in the scientific journal Nature. For five minutes out of every hour, get up and do something, even if it's just walking around your office. You can end up burning a couple of hundred extra calories.

• Get some shut-eye. Skimping on sleep can derail your metabolism. In a study at the University of Chicago, people who got four hours of sleep or less a night had more difficulty processing carbohydrates. When you're exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories, so your metabolism is automatically lowered. There are easy ways to get a good night's sleep, according to the National Sleep Foundation. Schedule your workouts earlier in the day; exercising within two to three hours of bedtime can keep sleep at bay. And try soaking in a hot bath, since studies show that warm water makes it easier to fall asleep.

• Chill out. Studies have found that long-term stress can make you overweight. When you're chronically stressed, your body is flooded with stress hormones, which stimulate fat cells deep in the abdomen to increase in size and encourage fat storage. This is worrying because fat deep within your belly is more likely to increase your risk for heart disease, diabetes and cancer. And stress hormones spark your appetite, making you likely to overeat.

Admin

Esteem Fitness – Personal Training London and South East

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TADASANA

Mountain pose.
Tada=mountain, Sana=upright, still.
Feet together, heels and big toes touching. Stretch toes apart.
Tighten knees, pull knee caps up, stomach in, chest forward, spine strechted up and nech straight. Distribute your weight evenly through your feet, arms by sides fingers pointing to the floor.
PURPOSE: When we stand incorrectly with our weight on one foot, hips to one side etc…our mind becomes dull and our body tired. To stand in correct posture generates more energy and sharpens our mind.

UTTHITA TRIKONASANA
Triangle pose.
Utthita=stretched, Tri=3, Kona=Angle (Triangle)

From Todasana, jump or step the feet apart, raise arms sideways, in line with shoulders, palms facing down. Arms parallel to floor.

Turn right foot sideways 90 degrees to the right. Turn left foot slightly to the right, keeping knees pulls up, legs straight.

Exhale and bend the trunk sideways to the right, bringing right palm onto the shin or higher if you feel pain in the back of your leg/knee.

Stretch the left arm up to the ceiling in line with your left shoulder and extend your trunk. The back of the legs, right shoulder and hips should all be in line. Gaze at the thumb of your outstretched hand. Keep right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.

Hold for 30 seconds. Breath deeply and evenly then lift right palm to the floor. Inhale and return to starting position and repeat to the left.

PURPOSE:

Tones leg muscles, removes stiffness in the legs and hips, allows legs to develop evenly. Relives backaches and neck sprains, strengthens ankles and develops chest.

VIRABHADRASANA

From Todasana, jump or step the feet apart, raise arms sideways, in line with shoulders, palms facing down. Arms parallel to floor.

Turn right foot slightly to the right and left slightly to the right then left heel in line with the middle of the right foot. Left leg stretched out and tighten knee by pulling knee-cap up. Exhale and bend right knee till right thigh is parallel to the floor forming a right angle at the knee. Keep the knee behind the ankle in line with the heel.

Stretch hands out sideways. Turn the face the right and gaze at the right palm.
Hold for 20>30 seconds, breath deep. Inhale and return to start.

Turn left and repeat.

PURPOSE:

To strengthen and shape the leg muscles. Relives cramps in calves and thighs. Increases flexibility in legs and back and tones abs.

UTTHITA PARSVAKONASANA
Extended lateral angle pose
Parsva=Side, Kona=Agnle

Turn right foot sideways 90 degrees to the right. Turn left foot slightly to the right, keeping knees pulls up, legs straight.Exhale and bend the trunk sideways to the right, bringing right palm onto the shin or higher if you feel pain in the back of your leg/knee.Stretch the left arm up to the ceiling in line with your left shoulder and extend your trunk. The back of the legs, right shoulder and hips should all be in line. Gaze at the thumb of your outstretched hand. Keep right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.

Place right palm on floor by the side of your right foot. Right armpit touching outside of right knee. Stretch left arm out over left ear. Head up.
Chest up and back. Conciously stretch the whole body.
Hold for 30 seconds, deep even breaths. Inhale and lift right palm to floor.

Return to start and repeat to the left.

PURPOSE:

Tones ankles, knees and thighs. Corrects defects in calves and thighs, develops chest and reduces fat around the waits, hips and relives sciatic and arthritic pains. It also increases peristaltic activity and aids elimination.

VIRASANA (Hero’s pose)

Seated

Instructions:

1. Start in a kneeling position.
2. Keep the knees together as you separate the feet, bringing your butt down to the floor between your feet.
3. Make sure that you are not sitting on the feet, but between them.
4. Make sure the feet stay straight, turning neither inward nor outward.

Beginners: Take padding under the sit bones, if necessary. Use a yoga block or a blanket, depending on how high you need to be.

Note: Be very careful of the knees in this pose. Sit up on a block if you have any knee discomfort.
Benefits: Stretches thighs and ankles, improves posture

Virasana (veer-AH-sana) is one of the most basic seated yoga poses. But from this basic pose flowers so many benefits – some that would probably surprise you. This pose strengthens the arches of the feet and stretches the tops of the feet and ankles that have often lost length and muscle tone mostly because of the shoes we wear. This pose is a must if you tend to have flat feet or your arches drop in standing poses. Virasanais a very grounding seated pose so it brings balance to the root chakra (first chakra). Other benefits include stretching the quadriceps, releasing the groins and psoas, bringing stability to the pelvis after giving birth, settling an upset stomach and calming the mind and emotions. So, let's get started!

Begin in table pose. Have your knees a little narrower than hip width apart (they will come apart some as you sit back) and the feet with toes pointed back a bit wider than hip width. Have a firm blanket, block, or books nearby in case you need them. Take the thumbs behind the knees and push the flesh of the calves back toward the heels and out as you sit back. This action brings space behind the knees. As you sit back toward the floor, if you feel any discomfort in the knees, this is a signal to add height between the heels and under the buttocks. Then proceed to sit back on your block/books or on the floor between the heels. If the tops of your feet hurt, add a rolled washcloth, towel or blanket under the tops of the ankles to decrease the intensity of the stretch. Look down at your thighs, they should be parallel to each other.

The ankles are close in to your hips and your toes should be pointing straight back, not turning in. If you were to lower all the way to the floor your hips would glide in between the inner heel skin. Once you've found a comfortable seat, rest your palms on your thighs and continue.

Lengthen the spine up and broaden the collarbones. This seated pose is wonderful to find the neutral position of the pelvis. Tilt the pelvis forward slightly coming to the front edge of the sit bones. Now counter this by moving the navel toward the spine. This should bring the weight of the pelvis and upper body to the center of the sit bones. From this neutral position of the pelvis, lengthen the spine up more. Allow the tops of the shoulders and shoulder blades to soften down. And allow the groins to soften down.

Quietly close the eyes. Allow the core of your body, the spine to lift and expand, while the external muscles soften. Sit comfortably for several breaths or several minutes and enjoy the peace inside. Immerse yourself in your breath.

Come out of the pose slowly. Walk the hands forward into table pose and slowly, one leg at a time, stretch it back with the toes tucked under on the floor. Take the legs in front of you and lie on your back and take a full body stretch for 2 or 3 deep breaths. Virasanawill come easily to some and feel almost impossible for others. Find the support you need, enjoy the comfort and ease in the pose. Let your body choose how long to stay in the pose.

ARMS ASANAS

BADANGUILLYYASANA/ URDVHA BABBHA HASTASANA
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Baddha Guliasana (Bound Fingers Pose; hands interlaced, palms stretched up to face ceiling, arms straight overhead alongside the ears)

Energizing.
 ·   Tadasana (Mountain Pose) to Urdhva Hastasana (Upward Salute) Benefits: Encourages good posture and balance. Quells anxiety caused by decreasing motor control. Stand with your feet together, your arms by your sides, and your shoulders rolled back and down. This is Mountain Pose. Stay here for 5 breaths, and notice how your weight is distributed on each foot. You may be leaning forward or back, or you may have more weight on one foot than the other. Plant all four corners of your feet evenly into the earth for another 5 breaths. With your Mountain Pose firmly established, you can begin to move and warm up your upper body. Inhale as you turn your palms out and reach your arms overhead, pressing your palms together and gazing up toward your fingertips. Then exhale as you draw your hands down the center line of your body, lowering your hands to Anjali Mudra (Salutation Seal) in front of your heart. Inhale through the crown, and exhale through the feet into the earth, grounding the pose for another 5 breaths. Repeat the pattern several times.

 ·   Trunk circles Benefits: This exercise invigorates the entire body and relieves stiffness in the hips and side body. Stand with your feet shoulder-width apart, knees slightly bent, and hands resting at your waist. When you feel steady, bend forward at the hips so that your torso is parallel to the floor. Make sure your neck is long and in line with the rest of your spine. Slowly sweep your torso up and to the right for a nice stretch on your left side. Continue to move upward until you're almost standing upright. Then sweep down to the left to stretch your right side. The movement should be one continuous circle. Keep your neck aligned with the spine and your back long and extended, not compressed or overly arched. Complete 10 circles in both clockwise and counterclockwise directions.
 
TADASANA URDHVA HASTASANA

Stand in your bare feet in Tadasana on an even. uncovered surface. Exhale, and stretching from your waist, lift your arms in front of you, to shoulder- level. Keep your palms open and facing each other.
 
Raise your arms above your head, perpendicular to the floor. Stretch your arms and fingers. Push your shoulder blades into your body.
 
Stretch your arms further up from your shoulders, keeping them parallel to each other. Extend your wrists, palms, and fingers toward the ceiling. Feel the stretch along both sides of your body.
 
Pull in your lower abdomen. Turn your wrists so that the palms face front. Hold the pose for 20-30 seconds. Breathe evenly.

TADASANA URDHVA BADDHA HASTASANA

Stand in your bare feet in Tadasana against a wall. On an even, uncovered surface. Bring your arms toward your chest, with your palms facing the chest. Interlock your fingers firmly, from the base of the knuckles, with the little finger of your left hand lower than the little finger of the right hand.
 
Turn your interlocked palms inside out. Exhale, and stretch your arms out in front of you at shoulder-level. Then inhale, and raise your arms above your head until they are perpendicular to the floor. Extend your arms fully and lock your elbows. Feel the stretch in your palms. Hold the pose for 30-60 seconds.

GOMUKHASANA
Cow Face Pose - Gomukhasana

(go-moo-KAHS-anna)
go = cow (Sanskrit go is a distant relative of the English word "cow")
mukha = face
Type of pose: Seated
Benefits: Stretches the hips, ankles, shoulders, and chest.
Instructions:
1. From Knee to Ankle, slide the knees to center, stacking the right knee directly over the left. It may be helpful to come forward onto the hands and knees to align the knees. Then separate the feet and come back to sit between the feet.
2. Bring the left arm up towards the ceiling,
3. Bend the left elbow, bringing the left hand down the center of the back.
4. Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back.
5. Hold hands behind the back.
6. Draw both elbows toward the center.

Beginners: Take padding under the sit bones if necessary. Hold a strap between the hands if they do not meet behind the back.

Advanced: Keeping the spine long, come into a forward bend

GARUDASANA
Eagle Pose - Garudasana
 
Type of pose: Standing, balancing
Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions:
1. From Utkatasana shift your weight onto the right leg.
2. Bring the left leg up and cross the left thigh over the right.
3. Hook the left foot around the right calf.
4. Bring the arms out in front.
5. Cross the right arm over the left and bring the palms to touch.
6. Lift the elbows while keeping the shoulders sliding down the back.
7. Hold 5-10 breaths.
8. Repeat on the other side.

Beginners: If you have trouble with the balance, rest your backside on a wall. If you can't hook the left foot around the right calf, put a block under the left foot instead.

Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring the thumbs to your third eye. (See photo)

PASCHIMA NAMASKARASANA
 
"Paschima" refers to the west or backside of the body. "Namaskar" is to join the hands in prayer. In this pose the hands are joined behind the back. Over the past two weeks, we have presented poses to open the shoulders and chest. Paschima Namaskarasana may be attempted when one has gained some mastery of the previous poses.
1. Stand with the feet together (tadasana).
2. Bend your knees a little and swing your hands behind your back at waist level. Join your fingertips together and point the fingers down toward the floor.
3. Press your fingertips together as you take your elbows back and work to stretch and open the chest. Straighten your legs.
4. With an exhalation, point your fingers up toward your head and move the hands further up your back. Roll your shoulders back and press the palms together to fully open your chest.
5. Release your hands and repeat the pose several times. With regular practice, learn to slide the hands higher up the back. Stay in the final pose for a minute with even breathing. Press the little-finger side of the hands into the spine to further help open the chest. Notice that as you practice, the lower back tends to arch. Press your thigh bones back and pull your buttocks down toward the heels to keep your lower back long.

Effects:
This asana tones the abdominal organs and keeps them free from sluggishness. It also tones the kindeys, rejuvenates the whole spine and improves digestion.

ADHO MUKHA SVANASANA
 
Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed.
On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall.
The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests.

Teachers and practitioners of yoga believe that the benefits of Downward Dog include:

·    Stretches the shoulders, legs, and spine.
·    Builds strength throughout the body.
·    Provides an overall body stretch.
·    Removes fatigue and rejuvenates the body.
·    Increases blood flow to the sinuses.
·    Strengthens the immune system.
·    Calms the mind and lifts the spirits.
·    Improves digestion.
·    Strengthens arms, legs, and feet.

This posture is not recommended when the wrists are sensitive or injured. Modifications are advised in that instance.

SARVANGASANA
Mother of All Poses!

"Sarva" means the whole, "Anga" means body, or limb or part. Hence, the "Sarvanga" is the whole body, all the limbs. The name is derived from the fact that the whole body benefits from this pose. The benefits of this pose are incredibly numerous. It helps those suffering from several nasal disturbances, the commom cold, hypertension, irritability, sleeplessness, shortness of temper, constipation, urinary disorders, menstrual troubles, piles and hernia, to name just a few. (Note on pronunciation: the "a" at the end of these words, as indeed at the end of the word "Asana" is very, very short.
The picture shows the final pose.

To start with, lie flat on the floor. The arms should rest along the sides, palms downwards. Exhale once, bend the knees, and bring them up towards the chin till the thighs press the stomach. Breathe normally.

Now, exhale and supporting the buttocks with the hands, raise the trunk till it becomes perpendicularto the floor. Now, your body will be supported by the back of the head, the neck, the shoulders and the backs of the arms up to the elbows. To push the trunk into the vertical position, you will need to gradually move the hands towards the waist. The head continues to rest on the floor, so that the trunk also becomes perpendicular to the head. Once it is correctly perpendicular, the chin will touch the chest.

Now, raise the legs and make them vertical, in line with the trunk, with the toes pointing upwards. Breathe evenly, calmly and easily. Stay in the pose for a few minutes and feel the good it is doing you.
To release the pose, gently move the legs downwards, release the hands and let the body become flat again. You may also bring the legs down so that the knees approach the ears, and then gradually bring the legs down. Be gentle on your body. Never apply excessive stress. To start with, practise the initial position, drawing the knees towards the chin.

Release the pose gently.

Remember the usual mantra: when practicing Yoga, be gentle, work your way up gradually. Never try to reach absolute perfection in the pose at the first go. If you have any doubt whatsover,  consult your physician or a qualified person first. In case you have any problems such as blood pressure or heart trouble consult an experienced teacher first!

SAVASANA
- Dead Body Pose
Finally For all these asanas should be ended with Savasanai.e., After every asana They should be relaxed in Savasana. Following is the procedure for savasana.
 
1.    Lay down on the ground as shown in the picture.
2.    Take breathe slowly and give breathe slowly.

Benefits
- Returns cardiovascular circulation to normal
– Slows heart rate, reduces blood pressure
– Teaches complete relaxation
– Stills and focuses the mind

Michelle Glacken, Personal training Kensington, Personal trainer London
Esteem Fitness personal training London and the South East UK

Post from: Fitness Magazine

TADASANA (Mountain pose)

Tada=mountain, Sana=upright, still.

Feet together, heels and big toes touching. Stretch toes apart. Tighten knees, pull knee caps up, stomach in, chest forward, spine stretched up and neck straight. Distribute your weight evenly through your feet, arms by sides fingers pointing to the floor.

PURPOSE: When we stand incorrectly with our weight on one foot, hips to one side etc…our mind becomes dull and our body tired. To stand in correct posture generates more energy and sharpens our mind.

URDHVAHASTASANA

Upwards hands Urdhva Namaskarasana arises out of Urdhva Hastasana. In this pose, the sides of the body are full stretched and the spine lifted. The shoulders gain mobility and stress in the neck is relieved.

1. Find an even surface and stand with the feet together. Look down at the feet as this will help you to be more conscious of them. Bring the big toes to touch evenly together and press them down. Keep them pressing down as you spread the weight to the inner heels and outer edges of the feet. Distribute the weight evenly on both feet.

2. Take your hands to the thighs and, looking at the thighs, press them back until you feel the weight come to the front edge of the heels. Do not shift or move the feet about. As you press the thighbones back, notice that the kneecaps lift up and the legs become firm and straight.

3. Keeping the thighs back, take one hand to the lower belly and the other hand to the buttocks. As you lift the pit of the belly up, draw the buttocks down to the floor. This lifts the pelvis to vertical, prevents the buttocks from sticking out, and minimizes arching of the lower back. Keep the legs firm and straight.

4. Maintain the position and actions of the feet, thighs and pelvis as you roll the thighs in so the knees point straight forward.

5. Now spread and open the chest, by turning the upper arms out, and bring the shoulder blades into the back. This is Tadasana (Mountain Pose).

6. Now, extend the arms to the front and in line with the shoulders. Keep the arms firm, straight and parallel with the fingers extended and the palms facing each other.

7. With an inhalation raise the arms to vertical so that they are in line with the ears. Do not let the back arch and work to maintain Tadasana in the trunk.

8. With an exhalation, join the palms. In the beginning, the arms bend and one loses the lift in the side of the body. Work to keep the elbows straight and the arms vertical by stretching the inner surfaces of the arms from the armpits to the palms and fingers.

9. Learn to hold the pose for up to a minute with even breathing through the nose. Practice to maintain an overall upward lift.

Work to join the palms without bending the elbows.

UTKATASANA (Chair Pose)(OOT-kah-TAHS-anna) utkata = powerful, fierce

Step by Step

Stand in Tadasana.

Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

· Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

PURPOSE:

· There is fervor in your body due to this asana helps to strengthen it even more. Your overall body strength is boosted with this asana. Your pelvis opens up helping you with your spine and back.

· Women suffering from menstrual cramping are provided a relief by doing this asana. Your lower muscles gets toned and entire muscle structure gets a proper shape due to the stress and pressure applied. Your butt which looks extra big due to the fat which is accumulated is also cleared, giving it proper shape.

· It is very good for digestion and other problems you face with your immune system. The constant suffering from arthritis of the knees can be treated by regularly performing this pose. Your stiff body achieves flexibility in the ankles as well as toes. You can also reduce your flat fleet.

· It also helps in relieving pains which your suffer at the joints. Your sciatica · pain gets proper care by doing this asana. It also helps your liver, intestines and pancreas which get a good massage to work more efficiently.

Place hands on floor then step or jump back into:

ADHO MUKHA SVANASANA (Downward facing dog)

Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed. On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall. The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests.

Teachers and practitioners of yoga believe that the benefits of Downward Dog include:

· Stretches the shoulders, legs, and spine.

· Builds strength throughout the body.

· Provides an overall body stretch.

· Removes fatigue and rejuvenates the body.

· Increases blood flow to the sinuses.

· Strengthens the immune system.

· Calms the mind and lifts the spirits.

· Improves digestion.

· Strengthens arms, legs, and feet. This posture is not recommended when the wrists are sensitive or injured. Modifications are advised in that instance.

URDHA MUKHA SVANASANA (upward facing dog)

Urdhva refers to upward, Mukha to face, and Svana to dog. Upward-Facing Dog will challenge you to lift and open your chest. Therefore, it is therapeutically beneficial for asthma patients.

Asana technique:

· Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor.

· Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.

· Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor.

· Straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation.

· Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.

· Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don`t harden the buttocks.

· Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.

· Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily. Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.

Aid: Often it`s difficult to keep the legs strongly suspended above the floor. Before you move into the pose, position a thick blanket roll below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll.

Benefits of Urdhva Mukha Svanasana

· The body stretch will Improves posture.

· The spine, arms, and wrists are strengthened thoroughly.

· Stretches chest and lungs, shoulders, and abdomen.

· Firms the buttocks.

· Stimulates abdominal organs.

· Helps relieve mild depression, fatigue, and sciatica.

Precautions:

· Back injury

· Carpal tunnel syndrome

· Headache

· Pregnancy

CHATARANGA DANDASANA

Classification: Yoga.

Instruction:

From the plank position slowly lower the body down towards the floor and squeeze the elbows in towards the ribcage. Keep the navel pulled in towards the spine and lift the pelvic floor muscles. Gently tuck the chin in and lengthen the cervical spine. Spread the fingers and thumbs and keep the shoulders away from the ears. Maintain this posture an inch off the floor for 5 to 10 breaths.

Side Note:

Strengthens the wrists, shoulders, abdominals, lower back and thighs. Tones internal organs and increases lung capacity while increasing the heat in the body. Increases isometric strength in the deltoid muscles.

BHUJANGASANA (Serpent pose)

NOTE: Elbows beneath shoulders

Bhujangasana (cobra position) is a hatha yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; firms the buttocks; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Bhujangasana is often followed by Salabhasana.

SHALABHASANA (Locust pose)

Procedure

1. Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.

2. Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

Purpose/Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands. Precaution People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.

BHEKASANA (Frog pose)

So lying on your belly bring your elbows beneath your shoulders and your wrists in line with your elbows. Spread your fingers wide and then press your fingertips into the floor, your forearms into the floor and expand your breath. Scooping the tail bone now, draw the shoulders back and move the heart forward. Then cross your right forearm in front, bend your left knee, and reach back and hold your left foot. Draw the foot toward the buttock, but keep rooting the knee down into the floor. Scoop the tail bone and stretch your heart forward. You can even look forward. Release the left leg, cross the left forearm in front, bend the right knee and reach back to hold the right foot. You can hold outside the foot or inside the foot. Then release, fold forward and turn one cheek to the floor to rest.

Benefits

· Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)

· Strengthens the back muscles

· Improves posture

· Stimulates the organs of the abdomen Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini ADHO MUKHA VIRASANA Resting warrior Forward Extensions

Adho Mukha Virasana (Downward Facing Hero Pose)

Level: All Levels

Adho = downward. Mukha = face. Vira = Hero.

Organizing the pose

• Come into Virasana (Hero Pose).

• Inhale, lift up through the trunk.

• Exhale and fold forward from the tops of the thighs, reaching the arms forward.

• If the head comes to the floor, reach back and grab hold of the heels.

SARVANGASANA

The Mother of All Poses

"Sarva" means the whole, "Anga" means body, or limb or part. Hence, the "Sarvanga" is the whole body, all the limbs. The name is derived from the fact that the whole body benefits from this pose.

The benefits of this pose are incredibly numerous. It helps those suffering from several nasal disturbances, the commom cold, hypertension, irritability, sleeplessness, shortness of temper, constipation, urinary disorders, menstrual troubles, piles and hernia, to name just a few. (Note on pronunciation: the "a" at the end of these words, as indeed at the end of the word "Asana" is very, very short.

To start with, lie flat on the floor. The arms should rest along the sides, palms downwards. Exhale once, bend the knees, and bring them up towards the chin till the thighs press the stomach. Breathe normally.

Now, exhale and supporting the buttocks with the hands, raise the trunk till it becomes perpendicularto the floor.

Now, your body will be supported by the back of the head, the neck, the shoulders and the backs of the arms up to the elbows. To push the trunk into the vertical position, you will need to gradually move the hands towards the waist. The head continues to rest on the floor, so that the trunk also becomes perpendicular to the head. Once it is correctly perpendicular, the chin will touch the chest.

Now, raise the legs and make them vertical, in line with the trunk, with the toes pointing upwards. Breathe evenly, calmly and easily. Stay in the pose for a few minutes and feel the good it is doing you. To release the pose, gently move the legs downwards, release the hands and let the body become flat again. You may also bring the legs down so that the knees approach the ears, and then gradually bring the legs down. Be gentle on your body. Never apply excessive stress. To start with, practise the initial position, drawing the knees towards the chin.

SAVASANA (Dead Body Pose)

Finally For all these asanas should be ended with Savasanai.e., after every asana, they should be relaxed in Savasana.

Following is the procedure for savasana.

1. Lay down on the ground as shown in the picture.

2. Take breathe slowly and give breathe slowly.

Benefits

- Returns cardiovascular circulation to normal

- Slows heart rate, reduces blood pressure

- Teaches complete relaxation

- Stills and focuses the mind

Michelle Glacken, Personal training Kensington, Personal trainer London

Esteem Fitness personal training London and the South East UK

Post from: Fitness Magazine

Shoulder & Stomach Stretch

Shoulder & Trunk Stretch
The feet are placed shoulder width apart, and the right elbow is grasped with the left hand. The body is then leant towards the right until the stretch is felt in the left side.
The stretch is then repeated on the other side.

Shoulder & Tricep Muscle Stretch
The elbow is bent and grasped with the opposite hand. The hand is then gently pushed down the back. The stretch is felt in the back of the upper arm.
The stretch is then repeated on the other side.

Shoulder Stretch (1)
The right arm is placed over the left shoulder, and the right elbow grasped with the left hand. The elbow is gently pushed towards the shoulder. The stretch is felt over the outside of the shoulder.
The stretch is then repeated on the other side.

Back & Shoulder Stretch
The feet are placed shoulder width apart and facing forwards. The fingers are linked and the arms pushed out straight with the palms to the front. The arms are then twisted and pushed to one side. The stretch is felt on the outside of the shoulder and in the middle of the back.
The stretch is then repeated to the other side.

Shoulder & pectoral stretch
The hands are placed behind the head and the elbows gently pushed back. The stretch is felt under the shoulders and at the front of the chest.

Stretching (2)
The hands are placed behind the head and the elbows gently pushed back. The stretch is felt under the shoulders and at the front of the chest.

Back Stretch
The feet are placed shoulder width apart and facing forwards. The hands are placed together and the top half of the body gently twisted round to one side. The stretch is felt in the middle of the back.
The stretch is then repeated on the other side.

Abdominal Stretch
Lying on the front with the hands underneath the shoulders, the head and shoulders are gently pushed up with the arms. The pelvis is kept to the ground. The stretch is felt in the front of the stomach.

Back & Buttock Stretch
Lying on the back, and keeping one leg to the ground and straight, the opposite leg is bent, brought over and pushed down gently with the hand. The stretch is felt in the middle of the back and in the buttock.
The stretch is then repeated on the other side.

Groin Stretch (gentle)
Lying on the back with the soles of the feet together, the knees fall slowly outwards. The stretch is felt high up in the groin.

Groin Stretch (intermediate)
Sitting on the floor with the soles of the feet together, and sitting up straight, the feet are grasped. The stretch is felt in both sides of the groin and down the inside of both thighs.

Groin Stretch (advanced)
Sitting on the floor with the soles of the feet together, and sitting up straight, the elbows are used to gently push the knees apart. The stretch is felt in both sides of the groin and down the inside of both thighs.

Gluteal Stretch
Sitting on the floor with one leg out straight, the opposite knee is bent and the foot is placed over the straight leg. The hands are then used to gently push the bent knee up towards the opposite shoulder. The stretch is felt in the buttock.

The stretch is then repeated on the other side.

Calf Stretch
The feet are placed stride width apart with the front leg slightly bent. The body weight is transferred forward whilst keeping the heel of the back foot on the ground. The stretch is felt down the back of the calf.
The stretch is then repeated on the other side.

Achilles Stretch
Standing with the feet stride length apart, and with both knees slightly bent, the body weight is transferred forwards whilst keeping the heel of the back foot on the ground. The stretch is felt at the bottom of the calf.
The stretch is then repeated on the other side.

Hamstring & Back Stretch
One foot is placed slightly in front of the other, with the front leg straight and the back leg slightly bent. Bending forwards, the hands slide down the front of the shin. The stretch is felt in the back of the knee.
The toes are pushed down to the floor to feel the stretch more in the middle of the hamstring muscle.
The stretch is then repeated on the other side.

Hamstring
The leg is lifted in front of the body and the heel is rested on a flat surface, with the leg out straight. Keeping the back straight, and the other leg bent, the hands slide slowly down the shin. The stretch is felt in the middle of the hamstring muscle.
The stretch is then repeated on the other side.

Hip Flexor Muscle Stretch
The feet are placed stride width apart, with the front knee bent. The body weight is transferred forwards and the pelvis pushed forward. The stretch is felt at the front of the hip.
The stretch is then repeated on the other side.

Thigh (Quadriceps) Muscle Stretch
Lying on the side with the weight of the upper body resting on a bent elbow, the uppermost ankle is pulled towards the buttock. The bent knee is slowly moved backwards. The stretch is felt down the front of the thigh.
The stretch is then repeated on the other side.

Static stretches should be carried out after every exercise personal training routine

Vanessa Alexander Personal trainer Purley, Surrey
Esteem fitness Personal trainers London and the south East UK

Post from: Fitness Magazine