Yoga

Step by Step, Move by Move

(Duration 90 minutes x 3 times per week)
created by Andrew Gallagher

What You Will Need: -

• At least 2 one litre bottles of water.
• A large bath towel.
• A small face cloth
• A yoga mat

Please note:
• You will be soaked with sweat after this class.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Half Moon (Part One)
 Facing forwards, stand with your feet together and toes pointing forward.
 From your sides, slowly raise both of your arms high into the air.
 Lace your fingers together with the index fingers pointing upwards forming a
‘steeple’. Your arms should be tight against your ears.
 Keeping your body as straight as an arrow, slowly sway your upper torso from left to
right. DO THIS VERY SLOWLY.
 Make sure that your arms are high and straight and you are not leaning forwards… keep your
shoulders back.
 Slowly lean as far over to the right as you can
 Do not twist your hips or your shoulders inwards, keep your body facing forward at all times.
 Keep your mouth closed and breathe through your nose.
 Hold position for thirty seconds.
 VERY SLOWLY, bring your body back up straight again, keeping your fingers pointed high and
slowly sway your upper torso from left to right. DO EVERYTHING VERY SLOWLY.
 Now, slowly bend as far over to the left as you can.
 Do not twist your hips or your shoulders inwards, keep your body facing forward at all times.
 Keep your mouth closed and breathe through your nose.
 Hold position for thirty seconds.
 Repeat two more times.
 Go back to your standing position.
Benefits: Helps with lower back pain, constipation, obesity of stomach, breathing, Deformities and frozen shoulders. Stops headaches.
Works the front of your shoulders (deltoid), all ‘return’ muscles, upper chest muscles and hamstrings.
Exercises the colon, pancreas, kidneys, liver and spleen.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Half Moon Part Two
 Facing Forwards, Stand with your feet together and
toes pointing forward.
 From your sides, slowly raise both of your arms
high into the air.
 Lace your fingers together with the index fingers pointing upwards forming a
‘steeple’. Your arms should be tight against your ears.
 Keeping your body as straight as an arrow, slowly sway your upper torso forwards and
backwards. DO THIS VERY SLOWLY.
 Make sure that your arms are high and straight.
 VERY SLOWLY and keeping your eyes wide open, lean backwards as far you can without losing your
balance. Do not close your eyes.
 Keep your mouth closed and breathe through your nose.
 Hold position for thirty seconds.
 VERY SLOWLY, bring your body back up straight again, keeping your fingers pointed high and
slowly sway your upper torso forwards and backwards.
 DO EVERYTHING VERY SLOWLY.
 Hold position for thirty seconds.
 Go back to your standing position.

Benefits: Helps with lower back pain, constipation, obesity of stomach, breathing,. Deformities and frozen shoulders. Stops headaches.
Works the front of your shoulders (deltoid), all ‘return’ muscles, upper chest muscles and hamstrings.
Exercises the colon, pancreas, kidneys, liver and spleen.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
 Half Moon (Part Three)
 Facing Forwards, Stand with your feet together and toes pointing forward.
 Slowly lean forwards and put your fingers under the back of your heels with your arms wrapped
round the back of calves.
 Do not close your eyes.
 You can bend your legs slightly if you are uncomfortable, but you are aiming to keep your legs
straight if you can. You will get better with practise.
 Keep your mouth closed – breathe through your nose
 Let your head hang loose, keep your eyes open and look through your knees.
 Hold for one minute then slowly go back to your standing position.

Repeat Half Moon Part 1,2 & 3 two more times.

Akward
 Facing Forwards, Stand with your feet together and toes pointing forward.
 Bring both of your arms up in front of you, with your hands out straight, palms down.
 Slowly bend your knees and hold.
 Then, slowly rise up onto your toes and hold
 Keep your mouth closed – breathe through your nose
 Hold this pose for one minute then slowly go back to your standing position

Benefits: Helps to align your entire skeletal system, opens your pelvic area, relieves joint pain and arthritis of the knee.
Strengthens and shapes lower body and relieves deep leg pains..
Improves flexibility in the toes and ankles, works quadriceps and chest.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Eagle
 Facing Forwards, Stand with your feet together and toes pointing forward.
 Putting your left elbow over your right elbow, twist you arms together so that your palms are
pressed against each other. This may be tricky at first and your fingers may just make it, but
with practise you will become even suppler..
 Slowly, lift up your left leg and cross it over the top of your right knee, bending your left foot
around the back of your leg so that the top of your foot rests on your right calf muscle.
 Slowly, bend your balancing leg down to an almost sitting position
 Hold the position for one minute.
 Repeat with opposite leg and arm.
 Keep your mouth closed – breathe through your nose
 Hold this pose for one minute then slowly go back to your standing position

Benefits: Improves mobility for the hip circle and all 12 major joints
Improves body alignment and energises the body.
Stimulates the sexual energies and improves function of the central nervous system.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Standing Head to Knee
 Facing Forwards, Stand with your feet together and
toes pointing forward.
 Lift your left foot up, so your left knee is tight into
your chest and hold it in place by clasping your
fingers from both hands together under the centre of
your foot.
 Make sure that your clasp is in the arch of the your foot and not
at the front near your toes!
 Extend your raised leg out forwards as far as you can, keeping your foot high. Ideally your left leg will
be horizontal to the floor.
 Slowly lean forwards and rest your forehead on your knee (Don’t worry if you have to bend your leg
at first, you will get better)
 Repeat with opposite foot.
 Always keep your mouth closed and breathe through your nose
 Hold this pose for one minute then slowly go back to your standing position

Benefits: Improves concentration. Sciatic nerve is stretched. Reduces diabetes.

Strengthens back muscles and nerves. Works the muscular, skeletal, digestive and reproductive systems.
Balances mood swings and you literally find your ‘grip’

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Standing Bow Pose
 Facing Forwards, Stand with your feet together and toes pointing forward.
 Balancing on your right foot, bend forward, raising your left foot as high
behind you as you possibly can.
 Maintain your ‘high’ left foot position by gently holding your front left
shin with your left hand.
 To keep your perfect balance, point your right arm out
straight out in front of you, palm down.
 Keep your mouth closed and
breathe through your nose.
 Keep your chin high and your eyes
open.
 Hold for one minute then slowly go back to your standing
position.
 Repeat the opposite.

Benefits:
Increases circulation to the heart and lungs.
Improves elasticity of the spine and helps with lower back pain.
Opens your diaphragm and lungs.
Tones the arms and legs, relieves cramps and gives your body grace.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Balancing Stick
 Face forwards, stand with your feet together
and toes pointing forward.
 Raise both of your arms to the sky, fingers clenched
together with your index fingers pointing upwards.
 Balancing on your right foot, bend your body forward (still keeping
your arms straight), raise your left foot behind you so that your left leg is
horizontal to the ground.
 Point both your arms out straight in front of you, hands together fingers pointing
forward
 Keep your eyes open and look at the ground, keeping the back of your head in line
with your spine.
 Keep your mouth closed – breathe through your nose
 Hold for one minute then slowly go back to your standing position.
 Repeat the opposite.

Benefits:
Increases blood flow over your entire body.
Clears your arteries
Strengthens your heart, lungs, pancreas, liver, kidneys and spleen.
It gives you a total spine stretch and is good for stopping varicose veins.
It clears your deposits of fats, burns calories and is all round heart attack prevention.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Separate Leg Stretching Forehead to the floor
 From a Standing Position, open your legs as wide as possible, holding
each foot at its furthest point on the outside of each foot with each
hand.
 Bend forwards and (try to) rest your forehead on the floor. You
can use your hands initially to get your balance and also to
stop you banging your head!
 Keep your mouth closed – breathe through your nose
 Hold for one minute then slowly go back to your
standing position.

Benefits:
Helps constipation and abdominal obesity.
Increases circulation to the brain and adrenal glands.
Improves functions of abdominal organs.
Helps to relieve depression.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Triangle Pose
 Stretch your left leg out to one side, toes pointing away from you and position your opposite leg to
a 45º right angle position, toes pointing forwards.
 Raise your left hand high into the sky palm facing inwards
 Look up to your left hand, keep your chin high
 rest your right elbow softly on your right knee
 DO NOT LEAN INWARDS, make an effort to ease yourself back into the pose
 Keep your mouth closed – breathe through your nose
 Hold for one minute then slowly go back to your standing position.
 Repeat the opposite.

Benefits:
Helps chemical imbalances in the system.
Helps constipation, hip and back pain, general mobility and menstrual disorders.
Good for heart and kidneys.
Cuts calories and stabilises metabolism.
Slims the hips; helps improve cellulite and helps with chronic obesity

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Separate Leg Stretching Head To Knee
 Facing Forward with your feet together stretch both of your
arms up to the sky and press your palms together.
 Turn sideways to your left and extend your right leg
forward as far as it can go, whilst leaning forwards and
rest your palms in front of your right foot.
 Both your feet will now be pointing directly to the left.
 Rest your forehead head on your right knee (don’t
worry if you have to bend your right leg at first – in
time you will become more supple).
 Keep your mouth closed – breathe through your nose
 Hold for one minute then slowly go back to your
standing position.
 Repeat the opposite.

Benefits:
Profoundly balances the thyroid.
Supports the Sciatic Nerve
Works the endocrine, reproductive and digestive systems.
Helps migraines.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Toe Stand
 Facing Forwards, stand with your feet together and toes pointing forward.
 Using your hands, lift your left foot up and rest it in the highest point of your right leg,
with the base of your foot pointing upwards.
 Keep your back rod straight and your shoulders back.
 Press your palms together in front of you and rest your thumbs on your chest.
 The tips of your fingers should be approximately two inches below your chin.
 Slowly lift your right heel up so that you are balancing on your toes
(advanced?)
 Hold your balance, keep your mouth closed and breathe through your nose.
 Hold for one minute then slowly go back to your standing position.
 Repeat the opposite.

Advanced people only…

 Slowly, and keeping your back straight as an arrow, bend your right leg so that
your bum is resting upon your right foot.
 Slowly lift your right heel as high as you can hold it and balance on your toes.
 Hold your balance, keep your mouth closed and breathe through your nose.
 Hold for one minute then slowly go back to your standing position.
 Repeat the opposite.

Benefits:
Creates balance in the body and in the mind.
Strengthens stomach muscles.
Helps with arthritis, knee problems and gout problems.
Strengthens weak joints.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Cobra
 Lie face down on the floor with arms tight in beside you and your palms facing upwards, your nose should be pressed to
the ground – don’t look left and don’t look right.
 Make sure that your ankles are together and your toes pointing straight out behind you.
 Bring your hands up to chest level (resting your thumbs just under your chest) and, palms down, press against the ground
with your fingers together
 Expelling air through your nose, push against the ground so that you entire torso is raised
up from the floor.
 Bring your chin up as high as it can go.
 Look as far behind you as you possibly can (over your forehead)
 Roll your eyes upwards so that you are extending your vision even further
behind you.
 Hold your balance.
 Keep your mouth closed – breathe through your nose
 Hold the position for one minute.
 Turn over onto your back, ankles together, arms laid out beside you, palms down and
rest.
Benefits:
Maintains the body in perfect condition.
Increases the spinal strength and flexibility.
Helps backache.
Helps lumbago, rheumatism and arthritis.
Strengthens Deltoids, trapeziums and
triceps.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Locust
 Lie face down on the floor with arms tight in beside you and your palms facing upwards, your nose should be pressed to
the ground – don’t look left and don’t look right.
 Make sure that your ankles are together and your toes pointing straight out behind you.
 Twist your arms and bring them in tight and actually underneath your body so that your entire upper body weight is on
your elbows, keep you palms flat against the ground under your pelvis.
 Hold this position for one minute – keep your mouth closed and breathe through your nose
 Then, keeping your ankles together, slowly lift your feet as high as you can raise them.
 Hold this position for one minute – keep your mouth closed and breathe through your nose
 Rest

Benefits:
Maintains the body in perfect condition.
Increases the spinal strength and flexibility.
Helps backache, gout, slipped disc and sciatica
Helps lumbago, rheumatism and arthritis.
Firms up buttocks and hips.
Helps Tennis Elbow.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Floor Bow
 Lie face down on the floor with arms tight in beside you and your palms facing upwards, your nose should be pressed to
the ground – don’t look left and don’t look right.
 Make sure that your ankles are together and your toes pointing straight out behind you.
 Bring both of your feet up behind you and hold them in position with the backs of
your hands facing outwards from your body. Don’t hold your toes, hold your feet at
the point where they meet your legs.
 Your chin should be off the ground – keep your eyes open, your mouth closed and
breathe trough your nose.
 Pull your feet back as close to your back as possible – your arms should feel
very tight now.
 Bring your chin up as high as it can go.
 Look as far behind you as you possibly can (as
though looking over your forehead)
 Roll your eyes upwards so that you are extending
your vision even further behind you.
 Hold your balance.
 Keep your mouth closed – breathe through your nose
 Hold the position for one minute.
 Turn over onto your back, ankles together, arms laid out
beside you, palms down and rest.
Benefits:
Maintains the body in perfect condition.
Increases the spinal strength and flexibility.
Helps straighten rounded spines.
Helps intestines, liver, kidneys and spleen.
Relieves backache.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Fixed Firm
 Facing forwards, kneel down with your feet behind you and apart allowing your bum to rest on the ground between your
feet.
 Very slowly, lean backwards as far as you can go.
o Your aim is to rest your shoulder blades on the ground behind you whilst your feet remain motionless.
 Very slowly, raise your arms over your head and hold your forearms in each hand.
 Keep your mouth closed – breathe through your nose
 Look upwards and hold this position for a one minute
 Slowly, bring your arms and body back up to your first kneeling position.
 Turn over onto your back, ankles together, arms laid out beside you, palms down and rest.

Benefits:
Strengthens and improves flexibility of lower spine, knees and ankles joints
Helps to cure sciatica, gout and rheumatism in the legs.
Helps varicose veins
Helps to cure and prevent hernia.
.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Camel Pose
 Facing forwards, place yourself in a kneeling position. (knees
slightly apart)
 Very slowly, look backwards over your forehead and
bend your torso backwards.
 Very slowly, lean backwards and take hold of each
foot by its ball, making sure that your fingers are on
the inside of each foot.
 Lean further into the position, by now your chin should
be higher than your forehead and look as far to the
ground with your eyes as you possibly can
 Keep your mouth closed – breathe through your nose
 Hold this position for a one minute
 Very slowly, reassume to the kneeling position.
 Turn over onto your back, ankles together, arms laid
out beside you, palms down and rest.

Benefits:
Strengthens muscles and back and shoulders
Produces maximum compression in the back and spine, stimulating the nervous system.
Improves flexibility of the neck and spine.
Slims the abdomen and waistline.
Relieves backache.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Rabbit Pose
 Facing forwards, place yourself in a kneeling position. (Knees together).
 Very slowly, bring your forehead down to your knees and gently hold
the backs of your feet with your hands.
 Using your hands, pull your shoulders and body in as tight as you
can.
 Hold this position for a one minute
 Very slowly, reassume to the kneeling position.
 Turn over onto your back, ankles together, arms lay out beside you,
palms down and rest.

Benefits:
Stretches spine to its maximum extension.
Helps maintain mobility, elasticity of spine and back muscles. Nurtures
the nervous system and the brain.
Helps cure depression.
Helps prevent diabetes.
Helps with colds, sinus problems chronic tonsillitis and
sore throats.
Good for thyroid, parathyroid and larynx.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk
Stretching Pose
 Sit with your legs straight out in front of you.
 Keep your ankles together
 Slowly, lean forwards and with each hand take hold of the
corresponding big toe with your middle and index fingers.
 Point your thumbs upwards and look straight ahead with your
chin high.
 Pull your big toes back to you with your fingers and hold.
 For even better stretching, make the tension even higher by
pulling your toes even further, allowing the heels of your
feet to raise up from the floor. Hold this position for 30
seconds and release slowly.
 Turn over onto your back, ankles together, arms laid out
beside you, palms down and rest.

Benefits:
Helps to balance blood sugar level, and is especially good for diabetes.
Good for your immune system and Improves kidney function.
Increases circulation to the liver and the spleen, pancreas, thyroid, thymus and
intestines.Relieves chronic diarrhoea.

© 2010 Andrew Gallagher

www.AndrewGallagher.co.uk