10 Minutes In The Morning: Yoga and Diet Plan

Practising yoga

Yoga can be fitted into the busiest life style. All you need to practice it is a warm airy room, loose clothing, bare feet and a mat or rug to sit on. Always wait about 2 hours after a main meal before practising yoga and make sure you won’t be disturbed – make this your time.

Yoga is for everyone but the golden rule is you must never strain. Move carefully and slowly into each movement, hold it for the prescribed length of time and never worry if you are stiff and uncoordinated to start with. We are all stiff in the beginning but as you practice you will find yourself making rapid progress and looking and feeling much better into the bargain.

Breathing

In yoga we breathe deeply with each movement to stimulate the body with life-giving oxygen. In general, gently push your abdominal muscles out and inhale slowly through your nose as you start to stretch into a posture. As you move into the movement slowly and calmly exhale through your nose. While relaxing in the movement just breathe normally and peacefully through your nose.

Caution: Although yoga is for all ages, it is for healthy people and if you have any health queries whatsoever then please check with your doctor before you start.

Ten Minutes in the Morning 28-Day Plan

Before you begin:

Find a notebook.

Paste in your beautiful body picture with your head on it.

Weigh yourself and enter your measurements into the book.

Enter your goal measurements into your notebook and make your daily affirmation or statement.

If you have another goal that you would like to achieve, enter this as well.

Check your food cupboards and buy enough fresh food for your first 3 days.

Give away anything that could be a temptation.

Set your alarm clock 10 minutes early for tomorrow morning.

The magic formula

When you combine daily visualization with inspiration and daily action you can achieve any goal.

Take 2 minutes: to read the quotation. Visualize your goals and be grateful for the blessings you already possess.

Take 1 minute: to read through today’s menu suggestions.

Take 5 minutes: to exercise.

Take 2 minutes: to read the beauty or lifestyle tip.

A good plan is like a road map. It shows the final destination and usually marks the best way to get there.

H. STANLEY JUDD

(#ulink_e5c0258c-ad5d-5760-9543-b786557d7e1b)

DAY 1 (#ulink_28a8e387-ebd2-5972-92ee-8742686a837b)

To understand the magical nature of the mind is to acquire awesome power. It is to understand that at every moment of our lives we have the power to accomplish anything we want.

DEEPAK CHOPRA

TAKE 2 MINUTES: to focus on your goals

Focus on your goals – look at your picture and visualize yourself having that beautiful firm polished body. Visualize your extra goal. If it is a promotion, visualize your new job and see yourself in this great new position. Review your day ahead, think in advance about any potential challenges and visualize yourself overcoming them with ease.

TAKE 1 MINUTE: for today’s menu

Breakfast

1 x 4 oz natural organic yoghurt mixed with

⁄

mango cut into small pieces

Lunch

salad niçoise

1 orange

Dinner

4 oz grilled chicken

tomato salsa

celeriac mash

French beans

1 bowl strawberries

Daily Allowances: please bear in mind that you can always have your daily allowance of 1 glass of wine or 4 oz fruit or vegetable juice; 5 cups of tea or 2 cups of coffee with milk (from your allowance of

⁄

pint semi-skimmed or soya milk); unlimited herbal tea and 8 glasses of water. This applies to every day of the plan.

TAKE 5 MINUTES: for today’s exercises

1 Upward stretch forwards and backwards bend

This brilliant revitalizing morning stretch releases tension from the entire body, corrects posture and gives amazing flexibility to the spine. It slims and tones the abdomen, midriff, waistline and throat and firms and tones the backs of the thighs and calves. By encouraging blood flow to the head and neck area, it boosts the condition of the skin, hair and brain cells.