The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (53 page)

• Slowly bring your arm back in, returning your forearm to the floor. Repeat with the right arm. That’s 1 rep.

REPS:
Do 6 to 10.

Flat Back Position with Knees Slightly Bent

• From standing position, bend your knees slightly and fold at the waist until your back is parallel to the ground. Hold your arms out to the sides to give your back some resistance.

• Imagine that you are holding an orange under your chin and draw your abdomen up toward your spine to create as flat a back as possible. Hold this position for 10 to 20 seconds. Come back to standing with straight legs.

REPS:
Do 5.

Superman

• Lying on your stomach, extend your arms in front of you and lift your legs behind you. Keep the insides of your feet touching and turn your palms down.

• Now lift your right arm and your left leg.

• Hold this position for a few seconds.

• Next, lift your left arm and your right leg.

REPS:
Do 10.

Cobra

• Lying on your stomach with your hands directly underneath your shoulders, inhale and lift your head and torso off the mat into a cobra backbend.

• Keep your elbows in at your waist, your chin into your chest, and your shoulders down. As you exhale, lower back down until your forehead touches your mat.

REPS:
Hold for 5 breaths.

PMS WORKOUT

A study in the
Journal of the Indian Academy of Applied Psychology
recently found that regular yoga practice can significantly ease symptoms of PMS. To relieve cramps in your pelvis and abdomen, try these moves suggested by Saul David Raye, cofounder of the Center for Sacred Movement in Santa Monica, and Machelle M. Seibel, MD, coauthor of
A Woman’s Book of Yoga.

START HERE:

Go through the moves without rest, holding each for 60 seconds. Repeat the entire sequence three times. For the best results, maintain strong, deep, even breaths that coincide with your movements throughout the workout.

Deep Toe Bend

A

• Kneel down. Then bend your toes underneath you and sit back on your heels. Only the bottom of your toes should touch the floor.

B

• Begin to raise your knees off the floor and shift your body weight forward, applying weight to the pads of the toes. Notice where the tenderness is and try to apply more body weight to that spot.

REPS:
Hold for 60 seconds.

Garland Pose

• Stand with feet slightly wider that hip-width apart. Bring the palms of your hands together in front of your chest as if you’re praying. Turn your toes out.

• Deeply bend the knees, squatting down between your legs. Keeping your palms together, gently press your elbows to the insides of your thighs with your spine long and chest open.

REPS:
Hold for 60 seconds.

Bow Pose

• Begin by lying face down, arms at your sides and chin on the floor. Reach back and grab the inside of your ankles, palms facing in.

• Inhale, pushing your hip bones down into the floor and kicking your legs back and up, which will pull your arms back and lift your chest.

• Keep your head in line with your spine (don’t arch your neck) and hug your knees toward each other (try not to let them splay out to the sides).

REPS:
Hold for three to six breaths.

Child’s Pose

• Kneel on the floor with your big toes touching and knees about hip-width apart. Sit on your heels. Lay your torso between the thighs and bring your forehead to the mat. Extend your arms straight in front of you, palms on the floor. Close your eyes and breathe deeply.

REPS:
Hold for 60 seconds.

5-MINUTE HEADACHE WORKOUT

Exercise eases stress and boosts feel-good endorphins, which can help prevent headaches. To really tame the tension that leads to throbbing pain, however, you need focused stretching. This routine, which includes targeted moves recommended by Jyotsna Sahni, MD, a sleep specialist in private practice and former staff physician at the Canyon Ranch Resort and Spa in Tucson, will relax those key tension-holders.

START HERE:

You can do this routine every day, even two or three times a day (it’s only 5 minutes long!) or as needed, when times are particularly tense.

Half Roll

A

• Sit up tall and straight, eyes forward, chin level to the floor. Keeping your shoulders down and back straight, gently tilt your head forward as far as comfortably possible, trying to bring your chin to your chest.

B

• Pause here for a few seconds. Then rotate your head toward the right shoulder until your right ear is as near as possible to your shoulder. Hold for 10 seconds.

• Rotate back down. Then rotate your head to the left. That’s 1 rep.

REPS:
Do 2

Puppy Pose