This guide book must only be used in conjunction with the accompanying audio class.

Transcription

1 This guide book must only be used in conjunction with the accompanying audio class.

2 P.1 Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you suffer from any heart problems or you think you may be pregnant. By loading and participating in the exercise programs for this download you are acknowledging that you have (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold Yoga 2 Hear harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this Document and the Disclaimer wording below. Disclaimer. To the fullest extent possible under New Zealand law Yoga 2 Hear excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this Download and Document. This disclaimer shall be governed by New Zealand law and each of the parties submit to the exclusive jurisdiction of the New Zealand Courts. Copyright Warning. This Download including all it s contents is protected by New Zealand and international copyright laws. It may only be used for private use and must not be played to the general public or fee paying audiences. Any unauthorised broadcast, public performance, copying, hire, internet use or other distribution of all or any part of this Download is prohibited and may result in legal proceedings. All rights of the producer and owner of the work reproduced are reserved. Yoga 2 Hear All rights reserved.

3 P.2 Thank you for purchasing the Yoga 2 Hear More 2in1 Yoga for Weight Loss guided audio yoga class. Our classes provide top quality, effective yoga instruction that can be used whenever and wherever you choose. With Yoga 2 Hear audio yoga classes you can close your eyes and concentrate 100% on the clear and easy to follow instructions, this will allow you to gain the maximum benefits from each class. Before you start here are a few bits of information that you may find useful; Slow controlled breath is a fundamental part of Yoga. It assists the postures and with regular practice you will find that your breath becomes easier to control, your postures will deepen naturally and your mind will become more focussed. If however you feel the need to take extra breaths at anytime during this class please do so. Always use a non-slip Yoga mat and never force your postures, just relax into them. Should you feel pain or discomfort at any time during this class relax the posture immediately. Make sure that the area in which you are following this class is warm and free from any obstructions. You will need enough room to move your arms in all directions whilst laying, sitting and standing on your yoga mat. We are keen to hear your comments on this product. If you would like to let us know what you think or want to find out more about our products and events please visit us at yoga2hear.co.uk. This class has been devised for those with previous experience of yoga. When used in conjunction with a healthy low fat diet it will help to reduce levels of body fat as well as tone and shape the whole body. Yoga postures stretch, massage, stimulate and tone the internal organs which will help to maintain a healthy digestive system. Yoga postures also strengthen, lengthen and tone all of the body s major muscle groups. The slow controlled breathing used in yoga increases levels of oxygen in the body which can help to increase metabolic rate and burn body fat faster. Yoga can help to reduce stress and tension from within the body and increase energy levels. This helps to regulate eating patterns and minimises cravings for food and drinks that stimulate the body or mind. This class can be used in two ways. Firstly, tracks 1 & 2 can be followed to provide a full 60 minute class. The class begins with a number of highly effective held postures that are then linked together using the breath to form a flowing yoga sequence or vinyasa. The class then concludes with a guided relaxation. Secondly, just track 2 can be followed to provide a 30 minute flowing sequence and guided relaxation session that is ideal if you do not have time for the full class. Both options offer practical and effective classes that will help you to loose weight and provide many other benefits for your body and mind.

4 P.3 Please ensure you have carefully read and understood this guide book before commencing the class. Please also ensure that you strictly follow the recommendations in the Medical Warning. Preparation. Begin kneeling at the top end of your yoga mat. Join your big toes and position your knees hip distance apart. Lift your lower stomach muscles, broaden your upper back and release your shoulders away from your ears (1). Breathe slowly in and out through your nose. 1 Child. Relax your upper body forward and place your forehead onto your yoga mat. Reach your arms as far forward as possible and place your hands onto your mat shoulder width apart (2). 2 Cat. Place your hands directly under your shoulders and your knees directly under your hips. Push the floor away with your hands and draw up your lower stomach muscles (3). 3 Cat Stretches. When instructed inhale and release your stomach down towards the floor, lift your chest and your head (4). 4

5 P.4 5 Cat Stretches cont. When instructed exhale and reverse the position by lifting your stomach muscles, rounding your back up, dropping your chin onto your chest and looking between your legs (5). Repeat postures (4) and (5) as instructed whilst linking your breath to your movements. Downward Facing Dog. When instructed exhale and round your back up, drop your chin onto your chest and look between your legs (5). Curl under your toes and continue the movement as you move into downward facing dog (6). 6 7 Plank. When instructed inhale and take your shoulders forward into plank (7). When instructed exhale and move back to downward facing dog (6). When instructed inhale and move back into plank (7). Eight Point Salutation. When instructed exhale, bend your elbows and release your knees, chest and chin down towards your mat whilst keeping your hips lifted (8). 8 9 Upward Facing Dog. When instructed inhale and move your chest forward and then lift your chest moving into upward facing dog (9).

6 P.5 Downward Facing Dog. When instructed exhale and move back to downward facing dog (10). 10 Downward Facing Dog with Leg Lift. When instructed inhale and lift your right leg (11). Keep your hips square and your right foot flexed. 11 Long Lunge. When instructed exhale and bring your right leg forward. Bend the right knee and place your right foot between your hands (12). 12 Warrior 2. When instructed inhale and lift your torso up. Rotate your left foot out and rotate your torso 90 degrees to the left. Lift your arms up level with your shoulders and look along your right arm (13). 13 Warrior 1. When instructed exhale and rotate your torso 90 degrees to the right. Inhale and lift your arms up above your head to form a prayer position, look to your hands (14). Continue as instructed. 14

7 P.6 Long Lunge. When instructed exhale, lower your arms and torso and return to a long lunge with your hands either side of your right foot (15). 15 Standing Leg Lift. When instructed inhale and fold forward straightening your right leg and lifting your left leg (16). Push the floor away with your right leg and continue as instructed. 16 The Chair. When instructed inhale and slowly uncurl. Soften your knees and lift your arms up to form a prayer position above your head, look to your hands (17). 17 Shoulder Rotations. When instructed slowly straighten your legs and lower your arms straight out to the sides of your body until they are level with your shoulders. Have your palms facing down (18). When instructed inhale and turn your palms up. As you exhale turn your palms to face the floor. Inhale and turn your palms to face behind you. As you exhale turn your palms to face the floor again. 18

8 P.7 The Chair. When instructed inhale soften your knees and lift your arms up to form a prayer position above your head, look to your hands (19). 19 O Standing Forward Bend. When instructed exhale, straighten your legs, lower your arms and fold your body forward into a standing forward bend (20). When instructed inhale and look forward, bend your knees and place both hands onto your mat. 20 Plank. When instructed exhale and jump both feet back moving into plank (21). Continue the movement by bending your elbows and lowering your body towards your mat. 21 Upward Facing Dog. When instructed inhale and move your chest forward and then lift your chest moving into upward facing dog (22). 22

9 P.8 Downward Facing Dog. When instructed exhale and move back to downward facing dog (23). 23 Cat. Inhale, place your knees to the floor and relax the tops of your feet moving back into Cat (24). Exhale and draw up your stomach muscles. 24 Cat with Arm & Leg Lifts. When instructed inhale and lift your right arm and left leg (25). When instructed exhale and lower your right arm and left leg returning to cat. 25 Cat with Arm & Leg Lifts cont. When instructed inhale and lift your left arm and right leg (26). When instructed exhale and lower your left arm and right leg returning to cat. Continue as instructed. 26 Child. When instructed release your hips back onto your heels, relax your upper body forward and place your forehead onto your yoga mat. Reach your arms as far forward as possible and place your hands onto your mat shoulder width apart (27). Continue as instructed repeating postures (3) to (27) leading with the left leg. 27

10 P.9 This 30 minute section uses the postures featured in Track 1 but this time the postures are joined together to form a flowing yoga vinyasa. This section can be used as a continuation of the previous section to form the full 60 minute class or it can be used on its own as a shorter 30 minute flowing yoga vinyasa class that concludes with a guided relaxation. Relaxation. When instructed lay on your back with your legs extended. Place your hands beside your hips with the palms facing up (1). Continue as instructed to the end of the class. 1.Beginners Yoga Volumes 1,2 & 3..Beginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 1,2 & 3..Improvers Yoga Flowing Sequences 1,2 & 3..Pre Natal Yoga..Pre Natal Relaxation..Post Natal Yoga..Yoga for the Surf Volumes 1 & 2..Yoga for Snow Sports Volumes 1 & 2..Intro to Core Yoga..Core Yoga..Detox Yoga..Cardio Yoga Volumes 1 & 2..Pranayamas for Beginners..Pranayamas & Mudras Volumes 1 & 2..Yoga for Confidence..Eye Yoga. plus many other classes all available in CD & MP3 formats Yoga 2 Hear All rights reserved.