From XL to XS

Gidwani Tiwari Payal

Description

Can you change the shape of your body?Yes, you can. Payal Gidwani Tiwari, Bollywood's most celebrated yoga expert, tells you how to go From XL to XS. With simple and easy to follow principles and exercise routines, learn how to lose (or gain) weight, stay fit, and transform your body structure. And that's not all! Learn how to look ten years younger and about other invisible factors like stress, sleep, etc. that affect the way you look. So now you don't need to envy your favourite stars. You can look like them. With photographs, celeb workouts, and useful tips by stars, From XL to XS is the best gift you can give yourself.

Informations

• Publié par: Random House Publishers India Pvt. Ltd.
• Date de parution: 20 novembre 2011
• Nombre de lectures: 0
• EAN13: 9788184002201
• Langue: English

Extrait

Praise for Payal Gidwani Tiwari
Payal-whatever I say about her will never be enough! Her smile and absolutely loving nature got to me instantly. When I did my first yoga class with her and saw her in a yogic posture, I just knew I had found my yoga tutor for life. Her dedication to my body, her perseverance, loyalty, and commitment have helped me challenge my genes and transform my body to what it is today-from not being able to do five Suryanamaskars to doing 108 in the first five months is what Payal took me to. She has such a natural flair for yoga that even when she makes me do the toughest asana it becomes so easy! Her calming nature and the understanding she has shown towards my body is something I can never forget. Thank you Payal, thank you for yelling at me in every class but always with your loving smile. To me yoga is not a part of my life; it is my way of living and always will be!
Kareena Kapoor
To be an excellent instructor you must be able to inspire and motivate your client. You must know how to push them and encourage them to willingly cross their limits of endurance. Payal does all this and more. I find her classes to be very challenging and look forward to them.
Saif Ali Khan
I feel like Payal has been not just a teacher, but someone who has been part of a journey with me. She is the instrument of change that helped me discover a more holistic approach to life. She is a very good trainer and has helped me do my best every single day.
Rani Mukerji
Payal s yoga is the best thing to have happened to me. It s been some time since I have been practising this form of yoga and it has done wonders to my lifestyle and me. The entire process of learning yoga from Payal and her husband Manish has been very rewarding for me. Her form of yoga neither strains nor exhausts your body and mind. Apart from being physically fit and agile, my mind is completely at peace. I have been so satisfied that I have even introduced my children to yoga.
Sridevi Kapoor
Payal is a wonderfully positive person who makes the experience of yoga and exercise so delightful. It was enlightenment to find a teacher like her.
Jacqueline Fernandez
Payal has been super. Yoga and Payal have changed my life!
Amrita Arora Ladak
I love working with Payal. She is a person who pushes you for sure but in a nice way, and to work out and sustain your workouts you need a gentle push. Her exercises make me feel great and more energetic as it is a beautiful blend of spiritualism and exercise.
Priya Dutt
Payal introduced me to the world of yoga and thereby made a huge difference to my level of fitness. She is very knowledgeable and sincere at the same time. On my first day, I found the postures very tough. However, thanks to her enthusiasm, I began enjoying the pain and the struggle that comes with being a beginner. Today I can t think of leaving and the credit for it goes to Payal.
Tusshar Kapoor
I love working out with Payal because each workout seems absolutely different. I m never completely tired after Payal s workout instead I m completely charged for a brand new day. She is fun, encouraging and pushes you to your limits, not hers , and that is I think the deciding factor between a good yoga teacher and an excellent one. As for me, I m always game to go back for more.
Maria Goretti
Payal is a dedicated and a reliable professional who is not only very passionate about what she does but also delivers results.
Tulip Joshi
Payal s Suryanamaskars are like magic. When I m out of the country and have no time to train, I do 50 Suryanamaskars in the morning. It takes me just 20 minutes and I am able to maintain the bikini body through the holiday. It also helps to digest food faster and keeps my body free of toxins. Thank you Payal for showing me how to come back guilt free from my holidays!
Zoa Morani
Experience Payal s yoga techniques and you will thank me always.
Malaika Arora Khan
A fitness guru s guide to changing your body
Payal Gidwani Tiwari
RANDOM HOUSE INDIA
Published by Random House India in 2010
Copyright Payal Gidwani Tiwari 2010
Black white yoga photographs by Ryan Martis
Random House Publishers India Private Limited
Windsor IT Park, 7th Floor, Tower-B,
A-1, Sector-125, Noida-201301, U.P.
Random House Group Limited
20 Vauxhall Bridge Road
London SW1V 2SA
United Kingdom
This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the author s and publisher s rights and those responsible may be liable in law accordingly.
EPUB ISBN 9788184002201
To my parents
Contents
Introduction
How to use this book
About the exercises
Part One: In the Eyes
1 How to lose or gain weight
2 How to become a perfect ten
3 Fitness fundas
4 How to put it together
Part Two: In the Mind
5 How to look ten years younger
6 The real secret of beauty
7 Say goodbye to sleepless nights
Yoga courses
Directions for exercises
Benefits of exercises
Acknowledgements
Before I can even collect my thoughts, I would like to thank the almighty, the supreme power, for making me the medium to reach out to the world in my own little way through this book.
My celebrity clients who not only took out their valuable time to share their thoughts, tips, and experiences and shoot pictures for the book, but also allowed me to share their exercise routines with their fans.
My teacher Suchint Kaur Sodhi, senior yoga guru, Kaivailyadhyam Lonavla, who helped me with her valuable inputs for the book.
My students, for bearing with my irregular presence and for their wholehearted support throughout the writing of this book.
My cousin Ekta Mohanani Kamra who generously volunteered to model for the yoga pictures in the book.
My best friend and HR manager Hemali Punjabi, and the teachers and staff at my studio Cosmic Fusion, who looked after it beautifully while I took time off to write.
My in-laws for their encouragement and understanding even though I could not spend enough time with them on their annual visit.
My brother Sahil, my bhabhi Meet, mummy (my grandmother), daddy (my late grandfather), and all of my extended family-my buas, uncles, cousins-who have always stood by me in all my ventures including this one.
Chotu, my cook, who kept us all well-fed during the writing of the book; Imran and Rajesh, my drivers, who were always there when I needed them.
Milee Ashwarya, my editor, without whom this book could never have got the structure and form it has now.
And lastly, my loving hubby Manish, the most important person in my life, without whom this book and my life would have been incomplete.
Introduction
If I were to ask you, which were the happiest days of your life, most of you would reply, your school days. Have you ever wondered why? Why do we always cherish our childhood? Is it because back then, we had no real responsibilities or that life wasn t so competitive? No, not exactly. Even in school we had things to worry about, like getting good grades in exams, taking part in sports, and preparing for extracurricular activities. Didn t we have to face peer pressure, comparison with siblings, bullying by seniors, and problems at home among other things? So what was the difference? The answer is simple. It s because of the time that we spent playing and running about.
As we grow, we take on more and more work and responsibilities but start ignoring our bodies. We have a million things to worry about; be it related to our career, love life, family, society, money, status, etc. Along the way we often forget to take out time to play or physically exert ourselves in any way. And I believe this is the cause of most of our healthrelated problems today.
When I was in school, I was nicknamed rubber band as I could twist and turn my body in any possible way. This of course came in very handy later when I took up yoga. But coming back to school, academics was never my forte. What I loved, however, was sports, especially athletics-long jump, high jump, short put, or javelin. Never a bookworm, I thrived on outdoor activities. I still remember getting into my shorts and running up and down the slope around my parents Bandstand residence in Bandra, Mumbai, during my summer break. I used to consistently get an A+ in sports and so when I was made the physical-education prefect of my school, no one was surprised.
When I graduated from school, physical training was not yet a very popular or sought after career choice. Fitness experts were unheard of, and were at best few and far between. So I studied interior design, which was considered a safer profession. I did quite a few projects, but deep down I was not totally happy. I felt like I was missing something, and that s when I thought I should get back to doing what I enjoyed the most and turn my gift into my profession. But I was not sure how to go about it; which road to take to make the best use of my gift. Eventually, in 2003, I opted for yoga as it is a holistic way to good health. I told myself that I would try it out for six months and see whether it worked for me or not. As fate would have it, I was hooked. That s how I started my journey as a physical trainer. It has been seven years since and I ve never looked back.
Fitness to me is a combination of many things-a good body, flexibility, endurance, strength, good skin and hair, restful sleep-and you can achieve all this with the help of yoga. Many people ask me how yoga differs from other forms of exercise, and why they should follow this ancient form of exercise when there are so many new and exciting options around.
First, yo