DENISE AUSTIN
FAT-BLASTING YOGA I cover a lot of topics in this workshop, so these printouts will help you remember the key points: •
From Step 3: Rules to Stretch By From Step 6: Photo Gallery • From Step 7: Task List • More Information •
Remember: If you really want to lose those pounds and inches, follow these steps to learn how yoga can blast away the fat.
FAT-BLASTING YOGA
STEP3: RULES TO STRETCH BY Read this excerpt from 'Shrink Your Female Fat Zones' to learn more about the importance of stretching for overall weight-loss results. "Do stretch every day, many times a day. The more often you stretch, the better. I often stretch whenever I need a break … hold each stretch for about 20 seconds. The longer you hold a stretch, the more your muscles relax. Repeat as needed. If you're really tense, you may need to run through your stretching routine more than once before you feel relaxed and rejuvenated … breathe. Try to breathe slowly and deeply moving with your breath … "Don't rush … when you stretch, you take an important time out that helps to rejuvenate your mind, readying you to face the day … don't try to increase the stretch by bouncing or jerking your body. This could inflict small tears in your muscles, causing you to feel worse, not better. Don't strain. Stretching should feel good. You should be able to feel your muscles warming, lengthening and relaxing." Excerpted from 'Shrink Your Female Fat Zones' by Denise Austin. Copyright © 2003 by Denise Austin. Excerpted by permission of Rodale. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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FAT-BLASTING YOGA
STEP6: PHOTO GALLERY
The Warrior Series Remember, your front knee needs to be at a 90-degree angle, with the knee bone right in line with the ankle. Open up your hips -- strengthening your back leg. Relax your shoulders, reach out and keep your abs tight.
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FAT-BLASTING YOGA
STEP6: PHOTO GALLERY
The Warrior Series Make sure your back leg stays strong and straight and that your front heel is in line with the arch of your back foot. Inhale as you pull up and then exhale as you resume the position. Repeat 12 times on each side.
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FAT-BLASTING YOGA
STEP6: PHOTO GALLERY
continued
Sun Salutations For the Plank Pose, balance on the balls of your feet and make sure your palms are under your collarbones.
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FAT-BLASTING YOGA
STEP6: PHOTO GALLERY
Sun Salutations From the Plank Pose you push your entire chest up and hold strong. This is called the Cobra position.
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FAT-BLASTING YOGA
STEP6: PHOTO GALLERY
Sun Salutations For the Downward Facing Dog, lower your heels to the floor as you extend your legs and lift your tailbone to the ceiling.
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FAT-BLASTING YOGA
STEP6: PHOTO GALLERY
Sun Salutations From the Downward Facing Dog, take a deep breath as you bring one leg in at a time and slowly stand up and stretch into this position. Keep your arms extended and strong.
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FAT-BLASTING YOGA
STEP7: TASK LIST Day 1
Identify a yoga space within your home. Choose a comfortable spot that has few distractions and enough space for you to practice without bumping into anything. Consider buying a yoga mat to keep your feet from slipping.
Day 2
Take out your calendar and make a record of days when you will plan to practice your yoga moves. To achieve a slimmer, firmer body, I recommend practicing at least three times a week.
Day 3
Learn several high-energy vinyasas, such as the warrior series or a fast-paced sun salutation. These moves and more are available on my Web site, DeniseAustin.com. If you're determined to melt the fat, you'll need a routine that lasts at least 30 minutes.
Day 4
Learn several yoga poses to strengthen and tone your arms, thighs, abs or other trouble spots. Add this routine to your fatblasting vinyasas to replace fat with muscle. Full workouts are available on my Web site, DeniseAustin.com.
Day 5
To get the most out of your yoga workouts, start stretching every day. Just a few minutes in the morning, afternoon and evening will improve your flexibility and give you more energy.
Day 6
Yoga is only one of the many ways to help combat cellulite. To get the most out of your fat-blasting workout, make sure to drink lots of water and eat a low-sodium diet. Also, consider adding cardio workout time to your exercise schedule to really fight off the fat.
Day 7
To give your post-workout muscles a treat, take a long soak in the tub with some essential oils. Try eucalyptus, geranium or peppermint to soothe sore muscles away.
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FAT-BLASTING YOGA
FOR MORE INFORMATION To get back to Denise's workshop or to check out the other AOL Coaches, go to www.coaches.com.
Other AOL Coaches include:
•
Love and Sex Coaches Lana Holstein, John Gray and Star Jones Reynolds Kids and Family Coaches Kathy Peel and Denis Waitley • Diet and Fitness Coach Jorge Cruise • Wellness Coach Stephen Covey •
For more information from Denise check out: •
Her web site: wwww.deniseaustin.com
For more on diet and fitness check out: •
AOL Diet and Fitness: www.diet.aol.com
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