Body & beauty

Fitness: Let’s get physical

By engaging in a stronger and more challenging yoga practice you might find that you enjoy some of the benefits on a deeper level, says Sue Fuller.

By engaging in a stronger and more challenging yoga practice you might find that you enjoy some of the benefits on a deeper level, says Sue Fuller.
Yoga postures stimulate and massage the entire body, improving circulation, strength, mobility and flexibility. Yoga will relieve stress and tension, and calm and focus the mind. When you move a little deeper into some of your postures you are able to experiencethese benefits on a deeper level. Every time the body is taken to a new place physically, a different area of the body is stretched, massaged or stimulated. This encourages deep stored tension to begin to release. Physically more demanding yoga will improve strength, muscle tone and fitness levels. What’s more it will also enhance concentration, focus and mental clarity, and stop complacency from entering into your yoga practice.

Listen to your body

When developing a strong practice it is important to have a sense of motion whilst the body is in the held postures. Breathe slowly and try releasing the posture a fraction as you inhale and then deepening it on the exhalation. These are tiny movements – maybe only a few millimetres – however, using the breath will have very positive results. Allow each breath to move the body and work to achieve a wave-like quality, drawing energy in as you inhale and releasing tension as you exhale.

NB. This is a strong practice; if you experience any discomfort you should relax the practice immediately. Always seek medical advice before commencing any new exercise routine.

Will a stronger practice become competitive?

Yoga is and should remain non-competitive. By increasing the physical intensity of your practice you need to really tune into your body, become aware of your limitations, and work to the edge of these. Once you are aware of your capabilities you are able to work with care and precision to deepen various postures and stretches. This is not becoming competitive; it is helping you deepen your practice on all levels. It is the motivation behind your action that will determine the nature of your practice.

To deepen your yoga practice, try combining a yoga vinyasa (a flowing sequence that uses the breath to link the postures together – like the one described on this page) with strong held postures. Vinyasas have many benefits and will help to warm the body. By raising thetemperature the body is able to naturally remove and breakdown some of the toxins stored within. It also helps you deepen your postures and move freely between each one. Holding the postures will encourage stronger, leaner muscles and help you to realise your own personal edge. Simultaneously, discovering your personal limitations will encourage a deeper connection with yourself, which will in turn allow you mindfully to develop a stronger and more challenging practice.

Try the following vinyasa:

Stand at the top end of your yoga mat with a small space between the insides of your feet. Bring your hands to a prayer position in front of your chest and begin to breathe slowly in and out through your nose. As you inhale, feel that you are drawing your breath up from the base of your spine and fully inflating your lungs. As you exhale, feel that your breath leaves through the top of your head and travels down over your body. Make sure that your feet are firmly fixed to the floor, with your weight distributed evenly. Draw in your lower abdominal muscles and soften your shoulders.

Inhaling, drop your hands, then continue the movement by lifting the arms out to the side, until the hands are creating a prayer position above your head.
Exhaling, fold forward into a standing forward bend. Inhaling, look forward, soften the knees and place your hands firmly on the floor.
Exhaling, jump or step both feet back to achieve a press-up position. Inhaling, hold the press-up position and draw up the lower abdominal muscles.
Exhaling, lower your body so that your torso just hovers five cm from the floor, bending your elbows and tucking them in beside your body.
Inhaling, release your hips towards the floor, lift your chest and straighten your arms. eep your head and neck in line with your spine. Exhaling, move back to downward facing dog and hold for five complete breaths.
Inhaling, step your right foot forward between your hands. Exhaling, fold forward and lift the left leg. You are now in a standing forward bend with your left leg lifted. Hold for three complete breaths.
Inhaling, float the leg up a little higher. Exhaling, lower the left leg, returning to your standing forward bend.
Inhale, uncurling and lifting the arms up to a prayer position above the head.
Exhaling, push the palms together and lower the arms by bending the elbows. Keeping the palms together, stop with the hands in front of the centre of your chest.
To complete the sequence repeat, but this time, at stage 7, step your right leg forward between your hands,lifting the left leg. Repeat the complete sequence four more times.

Finish with the following relaxation technique and posture: savasana

Lay on your back in a straight line, with the hands beside your hips and palms facing up. Relax the facial muscles, broaden the upper back and release the shoulders towards the floor. Lengthen the lower back and relax the hips, so that the legs rotate in the pelvic girdle. Relax the ankles so that the feet just hang.

As you lie in this position, continue to breathe slowly, focusing on your breath steadily entering and leaving your body through your nose. Every time you exhale, work to release tension and feel yourself relaxing and softening your whole body. Focusing on your breath will help still and calm the mind – if your thoughts begin to wander, try tuning in to the sound of your breath entering and leaving your body. Continue for as long as required.

Further information

Sue Fuller has created an extensive range of instructional yoga, pranayama and relaxation classes. The range features high quality, easy-to-follow classes suitable for all levels of experience and ability. Each class is available on CD and to download. Unlike a DVD these classes release you from the TV screen and allow you to practice anywhere. They are available online now from yoga2hear.co.uk.

Article by

Sue Fuller

Yoga Teacher

Sue Fuller is a leading yoga teacher, writer and co-founder of wellbeingworldonline.com A leading yoga teacher for over 15 years, Sue trained with the Sivananda organisation in Neyyar Dam, India...

Discover more

Article by

Sue Fuller

Yoga Teacher

Sue Fuller is a leading yoga teacher, writer and co-founder of wellbeingworldonline.com A leading yoga teacher for over 15 years, Sue trained with the Sivananda organisation in Neyyar Dam, India...

Discover more