Stretch! An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures by Nika Florek
Before You Start…
If you have a medical condition you should consult your medical or health specialist
before embarking on this Slimming Yoga program. It also applies to pregnant women
and children below 12 years old.
The information provided within this book is believed to be accurate based on the personal
experience of the authors but the reader is responsible for consulting with their own health
professional before changing the diet or starting an exercise program; it is not a substitute
for proper medical advice.
If in doubt, please consult your doctor or licensed medical practitioner. The Slim Yogi is not
responsible or liable for any diagnosis made by a user based on the content of this book.
When To Practice
Put aside a specific time in your day to enjoy your Yoga practice. Dawn and dusk are
considered the best times of the day to practice Yoga, as the rising and setting of the sun
charge our body with special energy. However, if these times are impossible for you, find
another time of the day that works best for you and practice consistently.
Practice in the morning if you want to prepare your mind and body for the day, and
charge your body with positive energy. Keep in mind that in the morning or in cold weather
your muscles will be stiffer, so ease carefully into the postures at first.
Practice in the evening if you want to relax after a stressful day, unwind and centre. In the
evenings your body will be more flexible, so you’ll be able to go deeper into postures.
Where To Practice
Find a place where you are least likely to be disturbed. It can be your room, garden or
beach – indoors or outdoors, wherever there is an even, flat surface.
If you are practicing indoors, make sure that the room is ventilated and with comfortable
temperature. Air conditioned rooms are not advisable – when the environment is cold your
body is stiff, and muscles stretch slowly. A clean environment and fresh air adds additional
benefits to the breathing practice.
Make sure that you have enough space to allow you to move around, and extend the
arms and legs freely. Turn your phone off and hang a note on your door to say that you
are having time to yourself. This is YOUR time.
Eating and Drinking
Never practice directly after eating. Yoga should be done on empty stomach.
Therefore allow at least 1 hour after a snack and 2 – 3 hours after a heavy meal before
you begin your practice.
It is best to drink before or after your Yoga session, to avoid becoming dehydrated. Try to
avoid drinking water during the practice, to avoid losing your concentration on Yoga
postures and breathing.
However if you are practicing in the morning, have at least a glass of warm water before
your practice, or a light snack (fruit or yoghurt). When you finish your practice eat a
What to Wear
Wear comfortable, light, loose clothing, preferably made of natural fibers. Your clothes
should not restrict your movements. Remove your jewelry, watch and spectacles if
Yoga is practiced with bare feet.
What You Need
Get a special Yoga mat for yourself. It provides padding as well as a non-slip surface to
practice on, and makes your practice easier and safer. You can find one in any sports
No one else should use your mat. This is not only for hygiene reasons, but also because
you will eventually build up energy on your mat that will support you throughout the Yoga
You can also get a cushion to make your meditation more comfortable and a blanket if
you wish to cover yourself while relaxing in the Corpse Pose at the end of the session.
If you want, you can play relaxing, soothing music in the background – just make sure itʼs
not too loud.
How To Practice
❖ Perform all the postures slowly and with control. You are not in competition
with anyone, not even yourself. You’ll progress faster when you take things
❖ Concentrate on your breathing, feel the air slowly flowing through your body,
relaxing and energizing it.
❖ Relax. Let go of any unnecessary tension, stress or negative thoughts.
❖ Start every session with the warm-up. It’s essential to avoid injuries.
❖ Modify the postures for your body. The instructions and pictures of the yoga
postures in this book are the final goal – the direction you are going towards, not
where you need to be after your first few sessions. Experiment and explore
different positions and alignments to make the posture work for your body.
❖ Don’t expect instant results. Yoga is a not a quick fix for your weight
problems. Patience is a key to unlocking the long-term slimming benefits of
❖ Have Fun! The best way to get results with your Yoga practice is to enjoy it.
Feeling happy while practicing Yoga puts the mind and body into a positive
❖ Most Importantly, listen to and respect your body. Never force any movement.
Let your body lead you, it is your greatest teacher!