"Ball on the wall" squats
Exercises your hips & thighs. Stand with fit ball positioned between the wall and the lower back. Maintaining pressure against the ball, lower slowly into a squat...

45 degree leg press
Take up a position on 45 degree leg press sit so that hips and lower back are supported by seat and the feet are placed on the push plate about shoulder width apart. Push...

Ab crunches
Lie supine on a mat on the floor with the legs elevated and resting over a bench so that the knees are at a right angle. Place the arms crossed in front of the chest or place...

Apanasana
Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position. Place the hands on the knees and without taking your head off...

Apanasana (wind relieving posture)
As the name implies, this posture reduces internal tension and pressure in the lower abdominal area. It is excellent for relieving bloated feelings.

Ardha Bhujangasana
Start by lying face down on the floor, with legs out straight and together and the forearms resting close to the body, with the palms facing down and the fingers in line with...

Ardha Ustrasana
Ardha Ustrasana is the half variation of the full back-bending posture. As such it is suitable for practitioners who require a less stimulating and demanding posture or who...

Ardha Ustrasana (half camel posture)
Ardha Ustrasana is the half variation of the full back-bending posture. As such it is suitable for practitioners who require a less stimulating and demanding posture or who...

Ardho Mukha Svanasana
Starting from the cat posture, take a full breath in and while exhaling, push the backside up into the air and raise up onto the toes, so that the body forms a triangle with...

Back extension on fit ball
Strengthens upper and lower back muscles. Take up a position lying prone on a fit ball. Make sure the feet are wide apart for stability. Bend over the ball to start the...

Baddhakonasana (bound - angle or cobbler pose)
The pelvis, pelvic floor and lower back are opened and energized with this posture. Flexibility is developed in the hip joints, groins, knees and ankles. Tightness and...

Balasana
From the all fours position, start exhaling and allow your buttocks to move back over your heels, while taking your forehead to the floor with arms extending overhead (with...

Barbell bent-over row
Stand holding a barbell in front of you, shoulder width or more, with an over hand grip. With knees slightly bent, bend forward at the hips to form an angle of about 130...

Barbell clean and press
Stand holding barbell in front with an over hand grip wider than shoulder width. Bend forward slightly till bar is about knee level. Pull the bar explosively up close to the...

Barbell close grip bench press
Lying supine on a flat bench press bench, take a grip on the bar that is slightly less than shoulder width. Lift bar off rack and position above the chest to start. Lower...

Barbell dead lift
Start in a bent forward position in front of bar, holding bar so that hands are at a position out side of thighs. Knees are only slightly bent, torso is bent forward at...

Barbell lunges
Stand, supporting a barbell across the back of your shoulders. Step forward into a lunge position and bend both knees until the back knee is a few centimetres above the...

Barbell lying triceps extension
Lie supine on a flat bench, holding a barbell with a close grip (two thumbs distance apart) above the chest.Bend at the elbow. Lower the bar to the top of the head and then...

Barbell wide grip bench press
Lying supine on a flat bench press bench, take a grip on the bar that is 1 or 2 hand lengths wider than the shoulders. Lift bar off the rack and position above chest to...

Bench dips
Start by placing two benches parallel about leg length apart. Sit on one bench with hands gripping bench next to where the hips are positioned. Place your feet onto the other...

Cat posture
A great way to release and stretch out the back any time of day. Starting on hands and knees, breath in while raising the chin. While slowly exhaling, arch the back, drawing...

Chest Dips
Take up position at the widest point at the end of dipping bars. Point elbows out to side and lower body, bending the elbows till chest is level with hands. Push back up...

Chin ups
Grasp chin bar and let body hang at arms length. Pull body up towards chin bar. Aim to arch the back and bring chest towards the bar, bring elbows down and back. Hold at...

Cobblers posture
A nice way to release the groin and tightness in the hips. Sit with a comfortably straight back (against a wall may help), with soles of the feet touching. Clasp the hands...

Danikanasana
Danikanasana is used as a resting posture between asanas and is excellent as a counter-pose to back-bending postures. It calms and pacifies the body-mind. The lower back is...

Danikanasana (pose of the child)
Danikanasana is used as a resting posture between asanas and is excellent as a counter-pose to back-bending postures. It calms and pacifies the body-mind. The lower back is...

Dumb bell shoulder press
Stand with dumbbells held at shoulder height. Press dumbbells straight up above your head to arm length. Lower dumbbells back to shoulders.

Dumb bell side raises
Stand, holding dumbbells at the side of your body. Lift arms up and out from your body till they are level with or slightly above shoulder height. As you lift the weights,...

Dumbbell bicep curls
Sit on an incline bench set at 80 to 90 degrees, with the back resting against the bench.Holding a dumbbell in each hand, lift the dumbbells by bending at the elbow joint......

Dumbbell circular side raise
Strengthens shoulder, upper and lower back muscles. Take up a prone position on a fit ball. Have the feet wider than shoulders for stability. Holding dumbbells at the side...

Dumbbell squat and press
Exercises your hips, thighs & upper body. Stand with dumbbells positioned at shoulders. Squat down slowly till thighs are parallel to floor. Return to standing...

Dumbbell squat and side raises
Exercises your hips, thighs & upper body. Stand with dumbbells at side of body. Squat down... ...and raise the dumbbells to the side, about shoulder height. Stand...

Dvipada Pittham (bridge or two legged table posture)
This posture stimulates circulation in the spine and develops flexibility in the upper-back and chest. The shoulder and hip joints are opened, the legs are strengthened and...

Easy sitting position
A chance to tune in to who you are. Sit in any comfortable position with back straight (cushions under the buttocks are helpful). Close the eyes and simply feel the soft...

Exercise Builder
Working out with the Exercise Builder is like having your own personal trainer. It comes complete with optional exercises, instructions, recommendations on which...

Feet up the wall
Lying on the floor with the feet up the wall is not only relaxing and grounding. It allows for a reversal of the effects of gravity on the legs, relieving leg tiredness and...

Fit ball abdominal crunches seated on ball
Exercises your abdominal muscles. Using fit ball develops stabilising muscles around mid section. Lie face up on the ball so that the spine curves over the ball to stretch...

Fit ball crunches feet on ball
Exercises your abdominal muscles. Start by lying on the floor with legs supported on fit ball. Knees at a right angle (90°). Cross the arms in front with hands on...

Fit ball hamstring and gluteal (butt) roll in
Exercises your hamstrings (back of thigh) & gluteus (butt). Lying on the floor with feet resting on top of ball. Arms extended out to side of body for support. Lift hips...

Fit ball pushups
Exercises your upper body & arms. Using ball and keeping body rigid develops stabilising muscles around mid section and hips. With legs resting on fit ball assume a push...

Fit ball reverse crunches
Exercises your abdominal muscles & inner thigh. Lying on floor with fit ball position between ankles and calves. Hips are at 90°. Hold ball firmly and lift hips till...

Forward lunge and dumbbell front raises
Exercises your hips, thighs, upper body & calves. Holding dumbbells at side of body take a step forward (lunge position). Bending knees drop down... ...till back knee...

Hamstring curls
Lie prone on hamstring curl machine with the heel positioned under the pull pad. Bending at the knee, bring the foot up to form a 70-80 degree angle at the knee, hold and...

Hamstring lever curls
Kneel on a Lat Pulldowns seat with ankles supported firmly under knee support in an upright position, with knees at a 90-degree angle. Lower body out about 10 to 15 degrees...

Hip lift on fit ball
Strengthens hamstrings, gluteal, lower back and transverse Ab muscles. Lying supine on floor with feet on the fit ball. Knees bent at a right angle. Arms out and palms up...

Janu Sirsasana (head to knee pose)
Janu sirsasana extends and stretches the back legs and spine. Tension in the lower back and pelvis is released and the abdominal organs and kidneys are toned assisting the...

Jathara Paravritti
Start in the lying rest position. Lift your buttock a few centimetres and move them to the left about 2 hands breadths and place them down again. Now lift the knees and feet...

Jathara Parivartanasana
Turning stomach posture or supine lying twist. Jathara parivartanasana tones the mid-band of the abdomen and increases the digestive fire (jatharagni). The rotation to the...

Lat pulldown
Using lat pulldown machine, take a wide grip on the overhead bar and sit on seat with thighs locked under support pad. Pull bar to chin level with shoulders pulled down and...

Lying chest press
Exercises your chest & arms. Using ball and bridging develops stabilising muscles around mid section and hips. Lie on fit ball with head and upper back support. Hold...

Lying dumbbell fly and pullover
Exercises your upper body. Using ball and bridging develops stabilising muscles around mid section and hips. Lie on fit ball with head and upper back support. Lift hips up...

Lying fish posture
To open the chest and release upper back tension from leaning over a desk. Start in a lying position with legs together and hands by the side. While inhaling, roll the...

Lying rest position
Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position. Place the hands on the knees and without taking your head off...

Lying triceps extensions
Strengthens the triceps at the back of arm. Lying supine on a fit ball so that the shoulders and head are supported. Hold the dumbbells at arm length in front of the chest....

Majariasana
From the previous posture, roll over to come to all fours. While taking the in-breath, roll the shoulders down the back away from the ears, allowing the chest to come...

Matsyasana (fish posture)
Matsyasana opens and expands the front chest and heart centre. The throat is extended and the breath deepened. The upper back is stimulated and strengthened.Care should be...

Medicine Ball ab crunches
Strengthens mid section, torso and shoulder muscles. Lying supine on floor with feet supported on a fit ball and knees bent at a right angle. Hold a medicine ball at arm...

Medicine Ball lunges
Strengthens legs, hips, shoulders and spinal erector muscles. Start with one leg forward and medicine ball held at arm length in front. Lunge forward by bending both knees...

Medicine Ball sit ups using a fit ball
Strengthens mid section and torso muscles. Take a position on a fit ball so that the feet are wide enough apart for stability. Stretch back over the fit ball with the arms...

Medicine Ball squats
Strengthens legs, hips, shoulders and spinal erector muscles. Stand with feet slightly wider than shoulder width holding medicine ball at arm length above head Squat down...

Medicine Ball step-ups
Strengthens legs, hips, shoulders and leg stabilisers. Stand with one leg on low bench or step with the medicine ball held at chest. Step up on to the bench... ...and...

Medicine Ball trunk rotation on fit ball
Strengthens mid section and shoulder muscles. Sitting on a fit ball with feet wider than shoulder width apart for stability. Hold the medicine ball at arms length and...

One arm row
Support body with one arm, hand on a bench, while holding a dumbbell with the other hand. Pull the dumbbell up and keep the elbow close in to the body. Bring the elbow...

Paschimottanasana
From the reclining bound angle posture, sit upright and straighten the legs out in front of you, keeping the ankles close to each other and allowing a small bend at the...

Pose of the child
A gentle, nurturing, resting position With knees hip width apart, bring the buttocks to the heels and let the forehead rest on the floor. Hand can rest beside legs or...

Prone dumbbell front raises
Exercises your back & shoulders. Lie face down with torso supported on fit ball. Feet shoulder width or more apart for balance. Hold dumbbell with both hands in front of...

Prone dumbbell raises to side
Exercises your back & shoulders. Lie face down with torso supported on fit ball. Feet shoulder width or more apart for balance. Hold dumbbells at side and lift to...

Pushups
Strengthens chest and torso muscles. Start by kneeling on the floor. Place the hands in front of you slightly wider than shoulder width and the arms straight to support the...

Reverse crunches
Lie supine on an incline bench holding onto the top of the bench. Bring the legs up with the knees bent. Continue to bring the knees up towards the chest and return to...

Reverse trunk twist
Lie supine on a mat on the floor, placing arms out at right angles to the torso to act as supports. Lift legs up until they form right angles to the body at the hips. Lower...

Salambra Urdhva Padasana
Lying with calves resting on a chair. This pose removes fatigue and swelling from the legs and feet and lengthens and removes tension from the lower back It is calming and...

Savasana
Similar to the lying rest position, but this time the legs are straight out resting on the floor, with the feet flopping out the sides. In this posture you can rest and...

Seated dumbbell biceps curl
Strengthens the biceps at the front of the arm. Take a position sitting on a fit ball. Start with the arms extended at the side holding the dumbbells. Keep the elbows...

Seated forward bend
To release the lower back, lengthen the back of the legs and stimulate digestion. Sit with leg out in front (with knees slightly bent). Slowly inhale while raising arms...

Seated shoulder presses
Exercises your upper body & arms. Sitting on ball and maintaining posture develops stabilising muscles around hips and mid section. Sit on fit ball holding dumbbells at...

Setu Bandasana
Starting from the lying rest position, inhale slowly and fully as you simultaneously lift the hips of the floor and bring the arms overhead, so that by the end of the...

Simple half twist
An excellent way to release back and hip tightness and stimulate digestion. Sit with a straight back and knees bent. Take the left arm over the outside of the right knee and...

Simple inversion
A great stress buster and mind clearer. Lie with legs up a wall, with backside against the wall and back comfortably flat on the floor. Let the weight of the legs, flatten...

Single leg squats
Strengthens legs, hips, and leg stabilisers. Stand with one leg extended back with the foot supported on a low bench or step. Lower body by bending both knees. Continue...

Standing calf raise
Using a calf raise machine, stand on high block so that the ball of the feet are in contact with the block. Start by letting the heel drop to stretch the calf,then lift heel...

Standing, overhead stretch
A great way to start the day. Slowly bring hands to the front and overhead while breathing in smoothly. Keep the back straight, yet at ease. At the top of the posture, gently...

Supta Baddha Konasana
Come to a sitting position on the floor and bring the soles of the feet together, allowing the bent knees to fall away to the sides. Lean back on your forearms, keeping the...

Tadasana
Stand straight with the feet close to each other and the weight evenly distributed. Feel yourself to be a solid and well founded as a mountain, while allowing the shoulders...

Uttanasana
From the hands and knees position, come onto your feet and walk your hands in towards the feet (keeping the knees slightly bent), until they are close to the feet.On an...

Utthita Tikonasana
From Tadasana, step one leg back as with Warrior, turning the back foot to 45 degrees. Turn the torso toward the back foot and on an in-breath bring the arms up to the sides,...

Virabhadrasana
From Tadasana, step your left leg back a little over 1 metre (so legs and floor are approximately an equilateral triangle), turning the left foot to an angle from the front...

Weighted back extension
Use a back extension apparatus, taking a position so that the apparatus supports the hips. Holding a weight plate to the chest lower the torso by bending from the...