Injedv STEP-BY-STEP GUIDE Ve EXPERT INSTRUCTION MINDFULNESS TIPS WITH EVE BOGGENPOELHealth&Fitness 10- nny youe. CALM ‘Yoga instruction Eve Boggenpoe! Words Eve Boggenpoel, Margaret Bartlett Cover photography Danny Birt Photography Danny Bid Hair & make-up Rosie Ker @ Arist Licence Clothes From a selection at Asquith {ascuithlondon.com); No Balls noballs. cou), "Mandl (manduka.com); Manuka (manskal¥e.com) Model Halla Koppel Editor Mary Comber Art editor Holly Hall Sub-editors Margaret Bartlett, Sheil Reid ‘MagBook Publisher Oharmesh Mistry Digital Produetion Manager Nicky Baker Operations Director Rabin Ryan MagBook Advertising Manager Nin Virci ‘Managing Director of Advertising Julan Loyd-Evans "Newstrade Director David Barker Publisher Nicola Bates Group Managing Director lan Westwood Group Publisher Russell Blackman Chief Operating Officer Brett Reynolds ‘Group Finance Director lan Leggett Chief Executive James Tye Company Founder Felx Dennis MAGBOOK. 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"nce by Sing Press te ‘The heath and ines nfrmatinprserein this oaks an edcatonal source an ntinended a etn fr medi ace ‘Cans your doctor orale proertealltctoreperkoming eyo tre ererces dened ths ecko ey cer xe progranene, parted yee ‘regrars or youre elder o-nve chron or rearing adil condsirs So nets ofthe aac le ener the nce of skahsler rug Doconinue any onrcse hat esses you pn rete discomfort nd consuk a meselesper., Netherte author a he norman norte produce er drtrs uh farm ste xy way Sly knd negate cetent o nlermaten presented he book6 Welcome 8 — How to use this book About yoga Yoga and relaxation 18 GETTING STARTED 3 20 Yoga basics °8 22 Yoga clothes and kit a 26 Control your breath 400 30 Build a foundation jo2 Get centred 104 34 THE WARM-UP 108 42 Sun salutation 108 44 Moon salutation 118 120 128 130 THE POSES THE SEQUENCES Morning grounding Evening grounding Calm anxiety Boost confidence Morning energiser Lunchtime pick-me-up ‘Switch off from the day Ease insomnia Beat burnout MEDITATION AND RESTORATIVE PRACTICE Restorative sequences Meditation on your mat Directory Farewell Health & Fitness §‘ome people have the ably to ‘walk through ife seemingly Lnatfected by stress and ‘anvity. Indeed, many thrive Cont. |, pethaps tke you, am not one of those people. Learning to be kinder to ourselves when under pressure is one ofthe greatest gifts |wo can give oursolves. It's allo easy to boatle on, often unaware of how we realy fol or the impact the situation is having on ‘our heath and wellbeing. But asking for helo, lating go of wnat you cannot change ‘or making space in your day for just 10, ‘minutes of yoga and meditation can help you find a supportive pathway through a dificult periodin your fe. That has certainly been my experience. I wrote this book during a challenging family ctis's, What | was reminded of, however, was the deeply healing powor Cf yoga and meditation, Many of the ‘sequences in this book arose out of my foclings and needs at the time. When | was particularly anxious, Icompiled the Calm anxiety sequence (p94), using myself as a guinea pig. Iit worked for ime, it would work for another. had a ‘poor night's sleep, I'd do the Morning ‘energiser (p98) to check the poses were 6 Health & Fitnass sequenced ina way to upitt without boing overring. And |experionced for myself just how effective Abdominal breathing (p27) can be at slowing down a racing hear ate “The most dramatic proo ofthe caring bereits of yoga carne when, ator a particularly stressful day, layin a rumpled hoap on the sofa, my janglod nerves ‘buzzing rom overstimulation, ust 10 minutes later, after resting in Supported relaxation pose (p17). my ‘body and mind felt transformed. My breath was calm, my body soothed and the previous exhaustion felt ad subsided tothe point where | simply ot mil trod Whatever brings you to this boo, encourage you to use it in whichever way ‘Works best for you. you find a pose or sequence that resonates with you, practso tas long as tis help then rove onto something ese when you eed. Tust your instincts anc your body. They know what's best or you. ow Boggenporl ‘Author, 10-minute Yoga Calm ABOUT THE AUTHOR Eve Boggenpoel nas been practising yoga and meditation for 25 years. Solt-taught intial, her formal yooa journey began with a German lyengar teacher when she learnt to value the significance of good alignment, and went (on to Include vinyasa and yin styles with inspirational teachers Shiva Rea, Saran Powers and Simon Lom, n.2013, Eve studied to become a yoga teacher at triyoga in Lonon, under the ‘expert guidance of Mimi Kuo-Deemer and Joan Hall and is 2 member of The Betish Wheel of Yoga. She is a qualfied homeopath and health journalist, andin 10-minute Yoga Caim brings together hor intuitive understanding of healing and a deep appreciation cof yoga and meditation.|WELCOME|8 Health & Fitness How Ww THIS BOOK Can't wait to relax with yoga? First, read these instructions to ensure you get the maximum benefits from your guide ‘aga is one of the most etfective ways to relax your body and mind. And 10 minutes is all you need to ‘make a aiference. We've handpicked the most therapeutic postures anc sequences to ease stress, beal arniety and restore your energy. To get the fullbenefts of yous, you ‘need to lear the foundations frst. So take ‘tmo to read through the book to became familar with the techniques and postures. This way you'll eap the rewards and enjoy your practice tothe ful (Once you've got the basics in place, ‘you can try the strass-busting sequences. Whether you want to switch off after a busy day at work, boat anxioty bofore an important meeting or have a good nights sleep, we've got the yoga solution for you.1. ABOUT YOGA Discover just whal yoga is and why its clinically proven to aid relaxation and beat stress. Discover the benefits that just 10 minutes of yoga a day can bring your body and mind. 2. LEARN THE BASICS Hore are the fundamentals you need to practise yoga. Discover how to breathe ‘correcly and try the warm-up poses and sequences that will rotoct your body ‘and boost the bene 3. STRIKE A POSE It's time to practise the postures that form the basis (of 10-minute Yoga Calm. Each posture comes wit ‘oxpet stop-by-stop instructions and suggestions {to help you talor the move to your level 4.YOGA CALM SEQUENCES Now you've leat the basics, we've put everything together into some stress-busting sequences. ‘Whether you want to beat burnout, ease insomnia ‘or unwind from the day, you'lfind a 10-minute sequence to suit you 5. RESTORE YOURSELF Give yourself a dose of yogic medicine with this selection of deeply relaxing restorative yooa postures and sequences, Beautifully simple but profoundly effective, they'll bring your body and mind back into balance for a more centred you, 6. BE MINDFUL ‘You've eased your body, now rest your mind with ‘our easy meditation and mindfuhess exercises, [Don't womy,thore's no hours of chanting or siting in Lotus position. These simple mindfulness exercises vill help you let go of your worres in minutes. |INTRODUCTION| Abort She flor tml Cetion feds Heakh & Fitness #|INTRODUCTION | More than just a physical workout, yoga also calms and focuses the mind, bringing a host of benefits from easing pain to alleviating stress nthe West, yogais often seen simply {a8 a way to stretch and conaition the body. But this anciont practice is so ‘much more than that, Yoga is @ ‘complete system of exercise, breathing, ‘meditation and retexaton that helps you ‘deal withthe demands of life. Far from just ‘afeol-good workout, thas a host of ‘clinically proven physical and mental bonefits, from easing aches and pains and reducing blood pressure to alleviating insomnia, depression and stress. THE ROOTS ‘Yoga originated around 5,008 from an ancient Indian philosophy called Vedanta, ‘hich emphasises the connection between mind and body. The word yoga is derived from the Sanskeit word "yu" wien means ‘Yoke’ or ‘union’. Tiss because overtime, doing yoga helps connect your body and ring, bringing you closer to understanding ‘and being more compassionate to yourself. In today’s busy world, yoga ‘can give you the space to breathe ‘and reconnect to your body's needs. ‘Around 2,600 years ago in India, an author and sage named Patafjali rato the fist real practical yoga guide a book called The YogaSutras. Patafjall defined ‘yoga with the Sanskrit phrase ‘iti-vt-nirohdah’ which translates as “the cessation ofthe turnings ofthe mind’, Even today, the basic definition ‘of yoga has changed ite. t's utimataly about sting the chatter in your mind through focus - whether that is on your alignment and breath when doing postures, or on a mantra, your breath or an object durng a breathing ‘exercise or meditation, THE EVOLUTION In the 20th century, teachers from India developed ctferent forms of hatha yoga. BKS Iyengar created the structured Iyongar form, while Sr K Pattabhi Jois created the dynamic ashtanga style In the second hat ofthe century, yoga bbogan to tlourishin the West as conthusiasts travelled to ind ang bbrought their snowledge back home, Now, there are many hybrids, from hot yoga to dynamic yoga. But certain elements are always present: focus, ccontring and a return to our inner selves and a more peacelul state, YOGA AND YOU ‘While the human mind tonds to focus on the pastor future, the body exists only in the present. Coming back to your body through yoga postures brings your ming back to the present moment, And for that moment, your worries crop away — you're fully connected to your body, ‘The more you practise, the stronger ‘your body wil become and the more powerfully connected you wil fel to your body, The more connected to your body you feel, theless you'llbe susceptible to the strossos and strains of everyday ite ‘Accalm mind, stronger body and glowing ‘kin ae just some of the benefits youl reap trom regular practice. Health & Fitness 14he main aim of yoga isto bring your body and alits cravings, passions, worries and urges Under the contral of your mind, Indian sage Pataijal defined yoga through methods such as controling your broath and holding your body in steady poses ~ these days, Known as hatha yoga Today, yoga has evoled into many ‘modern-day hybrids ~from the physically challenging astanga and Bikeam yoga to restorative yin and meditative raja yous, But the basic principles of hatha yoga remain the same and can be broken down into five essential principles that create a ‘otal conditioning system for your body, EXERCISE In yoga, oxorcise takes tne form of ‘asanas’ or postures (see page 48) which lubricate, strengthen, stretch and tone your body. Though they can be ‘demanding, yoga asanas are ciferent from ther forms of execcse as thay incorporate both challenge and recovery, Rather than only focusing on drarnatically expending energy, yoga focuses on conserving and renewing your energy, 60 that after each session you'lfeelreteshad and energised. 12 Heath & Fitness BREATHING Correct breathing deepens yyour yoga practice and has a drect impact on your nervous system. A range cof yogic breathing techniques, known 8 pranayama, can help calm, restore and enorgise your body and rind (see page 27). Your breath links your body ‘to your solar plexus, lated deep in ‘your navel where potential nergy is stored and created, The yoga breath holps roloase this energy for mental ana physical restoration, RELAXATION Yoga recognises that proper, regular relaxation reloases tension and allows you to make new energy, even ‘when you're tired and overworked. olaxation is therefore a central part of any ‘yoga practice. The most powerfully restoring posture is Savasana (p87) where you lie flat, face up, with your eyes closed. ‘This s used atthe end of yoga practice or in betwoen demanding poses. According toyoge experts, ts among the most important of all postures as it's the time ‘when your body assimites the accumulated benefits ofthe preceding practice. Don't be ternpted to skip it! MEDITATION Medtation and mindfulness ~ even a fow minutes a day are an essential part of yoga because they help contro, focus and refresh your mind But, don't worry, meditation doesn’t have to mean siting in Lotus position for hours. Mincfulness meditation simply requires observing your thoughts as though they're clouds inthe sky, shitting and changing. Or try the simple meditation ‘exercises on page 120. Your mecitation ‘can take place at the end of your yooa practioe or for 10 minutes in the morning. You can even da it for a minute on the bus or train or between meetings. A Itle regular mecttation cone often is better than a lot, done sporadically DIET Yoga philosophy recommends & diet of simple, natural foods that are ‘easly igested to promote good physical and mental health, ideally vegetarian, a yogic dot should include rt, vegetables, grains, lealy ‘greens, dairy produce, pulses, nuts ‘and seeds. Eating mindtuly until 4 you are only 80 per cent fullis ‘also recommended.| INTRODUCTION | nutetqan Gost witb Cae fonsg/on eatth \ ‘ \ \ \ > Yd». y \ TWHhile many yogis first start practising yoga for the flexibility and body benefits Itbrings, most wil tell you that i's the bonefits for theirrrind anc ‘wellbeing that keep them hooked However red, stressed or anxious you are before you start a yoga session, you're ‘guaranteed to emerge from your session feoling renewed and soothed, BALANCE YOUR BODY ‘Yoga has both short- and long-term bbonelits for your mental health. By relaxing your muscles and stratching key nerves: that link your joints to your mind, yoga oan have profoundly de-stressing beneits in just 10 minutes, Practise t more regularly and science shows you'llbwer levels of the strass hormone cortisol which is responsible for bur out and exhaustion. It also primes your organs’ repair systons s0 your entre endocrine system is more balanced. One Swedish study found that yoga was as effective at raducing stross ‘8 cognitive behavioural therapy: THE STRESS RESPONSE We're all famitar with the symptoms of stress ~ a racing heart, nagging ansiety, sleepless nights, feetngs of exhaustion, 14 Health & Fitness Whether you’re anxious about a job interview, burnt out from working too hard or struggling to sleep, discover how just 10 minutes of yoga a day can help you feel better Whatever the cause —a heavy workload, argument with a partner, money worries, ~ your mind interprets an event as a threat, this triggers a stress response in your body and activates the sympathetic nervous system (SNS) which 's responsible for your ight or fight” mechanism, Meanwhile, Your parasympathetic system (PNS), responsible for rlaxation and calm, is suppressed by this response and your body is flooded with stress hormones, such as cotisol, which prime your senses ‘and focus your mind, ready for altack. Inthe shor: term, this survival ‘mechanism fs ust what you need to tackle a challonge but, on an ongoing basis, the fight-or fight stress cycle takes is tollon your body, lading to condions such as insomnia, depression, aches and pains ‘and weeght gain, CALM YOURSELF Yoga gives your body the tools it needs to respond and deal with stress in a heathior ‘way, allowing your PNS to bring you back into a state of balance. One scientific study found that six weeks of hatha yoga increased activation ofthe PNS. Another study revealed that just one session of yoga can aid the nervous system. How doas it work? Fora start, many yoga poses such as Forward bend (p52) or Chio’s pose (p78) have a direct cffect on your body's stress response, altering your heart rate, breath and mental stato. Butin addition, learning to hold challenging yoga poses with a calm, focused mind and controlld breath helps teach you how to deal with exiernal stress Inacakn, controled way, Gradually, your ANS imprints this response and allows you to harness it uring everyday stressful times. Just as ‘your body can learn a new physical sl, such as mastering a tricky ‘yoga pose, your brain and body ccan learn a new way to deal with steess. Practise yoga regularly and you'll soon feol ready to take on the ‘world and deal with anything Ie throws, atyou!| INTRODUCTION | Rest and relaxation is abasic, human need. Yet these days we often fall to give ourselves the essential downtime we need. Butwhy's relaxation so essential? When you're working hard — physically or mentally ~ cor you're going through a stressful perod, your body releases stress hormones, such 8 adkonalino, to give you the energy to cope. However, i these hormones are constantly released into the body, they can damage your wellbeing, isrupting your sloop, playing hhavoo with your weight and ‘kin, and eventually leading to burn out and accooratod ageing. One of the fastest ways ‘to dissipate the body's stress hormones is to switch on your relaxation response using youa. Health & Fitness 15,{ELAXATION CHILD’S cell P50) i erie a Fotowing the postures and! munncichonoanalg sequences inthe book gah tower your not ato een @ Calm your breathing Doe re Aude © Beat anxiety ce tess (Ease depression {© Boost yourmood (Rae your eneroy { Boopon your sooo PTET) ree Perens oa Pte er as pee et restores your body atter exertion, 16 Heath & Fitness[INTRODUCTION | ) O S While all yoga helps you relax, unwind and revive, L_ some moves have a particularly therapeutic effect FORWARD TS Se ei calms a busy brain and Cy Ce toe) er eters Poona Sirens Even 10 minutes a ‘week of yoga is better than nothing ~ and it's ‘a great place to begin. But once ‘you start to fee! the restorative and energising cffects that just 10 minutes of yoga can bring, you'll soon want to find time to do more. Health & Fitness 47SoS ARTED If you're just discovering what yoga is all about or are wanting to deepen your home practice, the following pages have everything you need to get started. Discover the breathing exercises or pranayama that can take your practice to another level, soothing your nervous system and energising your entire body. Find out which props are essential for supporting your alignment and warm up with gentle asanas and sequences. Then, enjoy some in-depth work on the wonderfully restorative Sun and Moon salutations. Health & Fitness 19