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Body Type Calculator Body Type Calculator
What is your body type? Modern diets tend to forget that people are individuals - physically, psychologically and emotionally. Because of this individuality, there can be no...
Antioxidant Quiz Antioxidant Quiz
Test your knowledge by choosing the meals you believe contain the most antioxidants. Antioxidants are vital for reversing free radicals - impure oxygen compounds which are...
Single leg squats 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...
WHR Calculator WHR Calculator
Women should have a waist-to-hip ratio (WHR) of 0.8 or less. Men should have a ratio of 0.95 or less. To determine if you are at a healthy ratio, use non-elastic measuring...
Facts of Life Quiz Facts of Life Quiz
Before you embark on your journey through Life, you may need to let go of some of the misconceptions surrounding healthy diets, weight control and body shaping. Take our...
Metric Converter Metric Converter
Don't have a calculator handy? Use our handy pounds to kilograms or kilograms to pounds converter. Formula: 1kg = 2.2 lbs.
Jathara Paravritti 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...
Lying rest position 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...
Supta Baddha Konasana 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...
Savasana 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...
Paschimottanasana 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...
Ardha Bhujangasana 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...
Utthita Tikonasana 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 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...
Tadasana 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 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...
Ardho Mukha Svanasana 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...
Balasana 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...
Majariasana 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...
Setu Bandasana 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...
Apanasana 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...
Seated dumbbell biceps curl 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...
Pushups 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...
Medicine Ball trunk rotation on fit ball 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...
Medicine Ball step-ups 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 squats 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 sit ups using a fit ball 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 lunges 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 ab crunches 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...
Lying triceps extensions 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....
Hip lift on fit ball 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...
Dumbbell circular side raise 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...
Back extension on fit ball 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...
Feet up the wall 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...
Dvipada Pittham bridge or two legged table posture 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...
Danikanasana 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...
Baddhakonasana bound angle or cobbler pose 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...
Apanasana wind relieving posture 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.
Standing overhead stretch 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...
Simple inversion 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...
Simple half twist 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...
Seated forward bend 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...
Pose of the child 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...
Lying fish posture 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...
Easy sitting position 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...
Cobblers posture 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...
Virabhadrasana Virabhadrasana
This pose is named after Virabhadra, a famous hero in Hindu Mythology and often translated as Hero or Warrior pose. This pose strengthens the legs, back, shoulders and arms....
Ardha Ustrasana 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...
Cat posture 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...
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