Body & beauty

Tone: Shape up for the beach

Want to make sure you’re looking bikini beautiful this summer? Try this yoga workout provided by our very own queen of the asanas, Sue Fuller

Want to make sure you’re looking bikini beautiful this summer? Try this yoga workout provided by our very own queen of the asanas, Sue Fuller
Summer’s here and many of us will be worried about baring our wobbly bits on the beach. If the gym isn’t really your thing, and you prefer a more holistic workout, yoga is the perfect way to tone and shape the body. The various postures help to strengthen and lengthen all of the major muscle groups resulting in long, lean muscles that any supermodel would be proud of. An added bonus is that as muscle mass increases the body naturally burns more calories, helping to streamline your figure.

Yoga also helps to balance the body and mind and promotes a healthy sleep pattern. These positive changes will in turn help to lower stress. And by reducing stress, cravings for high calorie snacks will subside. A regular yoga practice will also speed up a sluggish digestive system, enhancing the elimination process.

In addition to everything else that yoga provides, the yoga breathing techniques (pranayamas) will increase oxygen levels which will enhance all bodily functions, promote a sharp mind and give you a youthful glow.

Virabhadrasana I

Use the power of the Warrior pose

This posture will help tone and strengthen the torso, upper arms, bottom and outer thighs. It will also lengthen the inner thighs and gently massage the digestive organs.

Stand with your feet leg-length apart. Imagine a clock face on the floor in front of you. The left foot is facing 12 o’clock and your right foot is facing two or three o’clock. Your hips and torso should face forward and your arms should be level with your shoulders. Work to soften the shoulders whilst maintaining a long neck. Bend your right knee and turn your torso 90 degrees to the right. Lift your arms up above your head, forming a prayer position with your hands. Draw up the lower abdominal muscles. Hold for 10 slow controlled breaths in and out through the nose and then repeat on the other side.

To intensify – Parivrtta parsvakonasana (Revolving side angle)

From Warrior I on the right side bring your hands to a prayer position in front of your chest and rotate the torso further to the right. Then lean forward and position the outside of the left elbow on the outside of the right thigh and look to the right elbow. Hold for 10 slow complete breaths and then repeat on the other side.

Natarajasana (Dancer)

This balance will help to tone and strengthen the legs. Begin by standing with a small space between the insides of your feet. Transfer your weight on to your left foot and lift the right foot by bending the knee and folding onto the foot. Draw the right heel in towards the bottom and then join the knees. Extend your left arm up towards the ceiling and draw up your lower stomach muscles.

Hold this pose for 10 complete breaths and then repeat on the other side.

Jathara Parivartanasana (Lying down spinal twist)

This simple spinal twist will help to tone and shape your abdominal muscles.

Begin by lying on your back with your knees bent and your feet on the floor. Your arms should be stretched out to the side, level with your shoulders and with the palms facing up.

Inhale, and as you exhale allow the knees to fall to the right, whilst turning your head to the left. As you inhale, return to your starting position, and when you next exhale allow your knees to fall to the left whilst turning the head to the right. Continue like this for 10 complete breaths.

To intensify – Lift the legs. To work a little deeper try doing this posture with the feet lifted so that you are creating a right angle with your thighs and lower legs.

Setu Bandasana (Half bridge)

This posture will help strengthen and tone the bottom and upper thighs whilst increasing spinal flexibility.

Begin lying on your back with your knees bent and your feet firmly fixed on the floor. Breathe slowly in and out through your nose. When you feel ready lift your hips as high as you can.

Remain in this position for 10 complete breaths, breathing slowly in and out through the nose, and repeat two more times.

To intensify – Lift one leg

To work a little deeper and stronger, hold the half bridge and extend the right leg straight up. Hold for five complete breaths and then change legs.

Adho Mukha Svanasana (Downward facing dog) & Santolasana (Plank)

Moving between downward facing dog and plank will strengthen all of the muscles in the arms, shoulders, chest and core.

Begin on your hands and knees, curl under your toes and unfold your legs to create a triangular shape with your body and the floor. Push the floor away with your hands and draw up your lower stomach muscles. This is downward facing dog.

When you’re ready, inhale, move the shoulders forward and create a straight line between your shoulders and your heels. This is plank pose. As you exhale, return to downward facing dog.

Repeat for 10 complete breath cycles.

To intensify – Tri Pada Adho Mukha Svanasana (Three-legged dog) and Santolasana (Plank)

To deepen the effects try lifting your right leg in downward facing dog and keep the leg lifted as you move forward to plank for five completebreaths. Then change and lift the left leg.

Savasana (The corpse)

Always finish your yoga practice with a short relaxation as this will ensure that you finish with a clear and focused mind.

Lay on your back with your arms alongside your body and your palms facing up. Breathe slowly in and out through your nose for up to 10 minutes.

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