EXERCISE: YOGA
YOUR PERSONAL TRAINER: DR DALE NELSON
(PHD in Sports Science)
I will be one of your many personal trainers. I was a track and field athlete, trained by several coaches and personal trainers during my career, learning different effective techniques along the way. I have competed at the highest level and successfully adapted my body to different sports.
I have designed the ultimate home training program to work as a standalone or alongside your existing program. If starting late, join the latest program. I will take care of the rest.
The food you eat has a big impact on your fitness. Follow our nutrition guide for support.
If you are exercising for the first time, go slow for the first 5 sessions. Learn you body during this time. Always consult a medic if you feel uneasy. Please follow our advice at your own risk.
INSTRUCTIONS
WARM UP
Sit cross-legged with your hips supported comfortably on a blanket or pillow. Slowly close eyes and find your breath. Stay here for 2min, until you begin to feel ease in your breath.
HOW IT WORKS
- The yoga workout consists of 12 exercises.
- Each exercise must be performed for a specific time with specific breathing counts.
- Exercises must be performed in sequence.
- Perform this circuit each day.
BREATHING AND TIME
- The yoga exercise is 15 minutes long.
- Each pose is performed for 1 minute each.
- 30 seconds rest in between each each exercise.
- Breathe slowly between 8 – 10 counts per pose.
TIPS
- Ensure you do your yoga workout in a quiet place(room, outside).
- Know your limits, watch your body to avoid injuries.
- Ensure to always relax after Yoga.
- Practice Yoga regularly.
