Here’s where to start: start where you’re at!
If you don’t currently do any exercise, start walking 3x week for 30-45mins. Walk fast enough to work up a little sweat and get your heart rate up.
Next, start adding a few running steps in here and there. Start with 30 seconds; run slowly and then walk for 2 minutes (or as long as it takes for you to catch your breath). Repeat this for 20 minutes.
If 30 seconds is too much, just do 20 seconds.
If you don’t want to time yourself, do 30 steps. Or from one lamp post to the next one.
The point is, it doesn’t really matter how little or much you run, as long as you run. First, you will just need to prove to yourself that YOU CAN do it.
Repeat the same session 3x week and the following week (if you’re ready) add a bit more to your running intervals.
Go slowly and ENJOY yourself! If you can run 30 seconds, or even just 5 steps, that is more than a lot of people stuck on their couches are doing so be proud of yourself
27 02 2013
You’d think standing on one leg is pretty easy but, in reality it’s not. When I get my clients to stand on one leg the first time, very few can do it for more than 10 seconds without falling. It takes a lot of strength in your leg and core, as well as focus, to stand on one leg.
But, like most things that are really hard, standing on one leg is really good for you! You’ll tone and strengthen your foot, leg and buttocks and you’ll improve your concentration. You really can’t let your mind wonder while trying to balance on one foot. Balancing postures also quickly tell you where your imbalances are – if one leg is weaker or tighter than the other, or one hip stabiliser is not working properly, it’ll be pretty obvious.
Here is an advanced balancing posture, Warrior III – which I love but, I admit, it took me A LOT of practice to learn to love it. This posture is great for your feet, ankles and legs and your abs, shoulders and arms get a work out too.
The trick is to really focus on your standing leg and foot, your foundation. Keep your foot firmly grounded and stand up tall and strong, firm the outer hip of the standing leg in. It’s also important to keep your back leg strong and stretched out while reaching your arms forward, this helps you balance. For full instructions how to do this posture, go to yogajournal.com
If your balance is not good, start with a standing knee hug:
Stand tall, planting all four corners of your foot on the floor, make sure your toes are pointing forward. Keep the top of your standing leg strong, straighten your torso and keep your gaze forward. See yoga.isport.com for detailed instructions. Once you can stand like this for at least 30 seconds, ideally longer, start slowly moving your torso forward and down and your bent leg back and up. Before you know it, you’ll be in a warrior III.
15 02 2013
If you want strong and toned arms, shoulders and upper back, this yoga exercise, which is used as preparation for headstand, is your best friend. Start with just few repetitions and really focus on doing it correctly (moving from your shoulders/chest, not hips), take a rest and repeat. You’ll be amazed how quickly you get stronger and can do more reps.
Make sure you don’t move your bum up and down, all the work is done with your arms/upper body, to do this you need to keep your tummy in tight.
Finish in child’s pose with your arms stretched in front of you.