Not enough time for Pilates, Chi Gong and yoga?
Try our combo workout and
get the best of all three.

First there was the yoga trend, then Pilates was all the rage. Chi Gong came next, but now there's something else altogether. Developed by yoga instructor Marilyn Martin, Yo Chi is a hybrid blend of all three disciplines and it's getting more and more popular by the minute. Why? Because it feels fabulous and even the most inflexible person can manage it. "I chose the best aspects of all three disciplines," Says Martin. "And it was like it all just came together."

Martin developed Yo Chi because she yearned for a discipline that combined energy with stretching and relaxation. A long-time yoga instructor, she loved her main discipline, but a serious knee injury saw her turn to Pilates. The Pilates practise helped her to recover and it also sparked a new interest for Martin.

"I came into Pilates because I was having issues with my body," she says. "But I really enjoyed it. I was fascinated by the principles."

Martin toyed with the idea of creating a new activity - one that merged Pilates and yoga moves, but she felt there was still something missing. She played around with different moves from various disciplines, but when she added some Chi Gong to the mix she knew she was on the right track.

"There's a release of tension and fatigue," she says of Yo Chi. "Your posture, your flexibility and your sense of well-being all improve." Yo Chi also tones and strenghtens muscles while burning fat. It's a form of body sculpting and those who practise it regularly will lose weight.

"Yo Chi gets your energy circulating and it improves your metabolism. Once that happens your body will find its own natural weight," says Martin.

Kelly Baker is a fully qualified personal trainer.

Yo Chi is a mixture of Pilates, yoga, and Chi Gong. Here's a brief rundown of what each discipline involves.

1. Pilates
Joseph Pilates invented the technique to help injured dancers recover. Pilates moves are designed to work your powerhouse muscles - the abs, lower back, thighs and butt. Pilates moves require you to use your entire body. Not surprisingly, devotees end up strong, flexible and with the long, lean muscles of dancers.

2. Chi Gong
An ancient Chinese form of exercise, Chi Gong is considered a martial art, but don't expect any flying roundhouse kicks or breaking of boards. It's based on soft, flowing movements that emphasise form and control as opposed to strenght. The moves require balance, flexibility and strenght.

3. Yoga
Developed in India more than 5000 years ago, yoga is based on a series of poses (asanas) that you hold from seconds to minutes at a time. Yoga moves are a mix of strenght, flexibility and body awareness. Intended to promote mind, body and spirit, yoga is what you might call a spiritual workout. Accordingly, classes sometimes include incense and chanting.

The benefits aren't just physical. A single yoga session can cause levels of the stress hormone cortisol to drop. In a study of yoga beginners in their 20s and 30s, men's and women's cortisol levels decreased more after a one-off yoga session than when they relaxed quietly. The centre for Integrative medicine at Thomas Jefferson University in Philadelphia is now looking at just how long the benefit lasts.

There is also some scientific evidence that Chi Gong is good for your health. An American university sstudy found that Chi Gong lowered blood pressure in older adults as much as 30 minutes of brisk daily walking. Chi Gong is now used in some cardiac rehabilitation programs.

chi gong - painting the rainbow
Stand with feet slightly wider than shoulder-width apart. Breathe in, raise your arms above your head. Push from the left foot, moving about 60 per cent of your weight onto your right leg. Breathe out, relax the left hip, ensuring your right palm faces the top of your head. Let your left arm drop to shoulder height with palm facing up. Breathe in, push from the right leg and shift about 60 per cent of your weight over to your left leg. Breathe out, relax the right hip as the left palm faces the top of your head. you should now be looking at your right palm, which is facing skywards. When performing this movement, imagine you're painting a rainbow across the sky.

great for Blood pressure, digestion and shoulder pain.

We've taken our favorite moves from the disciplines of Pilates, yoga and Chi Gong so you can get a taste of each. No matter who you are or what stage of fitness you're at, one of these practices is sure to appeal to you. Who knows, maybe you'll fall in love with all three.

pilates - butt cruncher
Lie on your side, propped up one one elbow, with your hand supporting your head. Place your other hand flat on the mat in front of you. Straighten your top leg until it is at a 90 degree (or as close as you can manage) angle in front on your body. Flex your top foot and then begin lifting and lowering. Count to eight. then, begin to make small circles in one direction, eight times in the other. Do both sides and when your strenght increases, add ankle weights.

great for The sides of your butt

yoga - the tree
Stand with your feet about shoulder-width apart, your hands hanging by your sides. breathe out, bend your left knee and bring the sole of your left foot to the inside of your right leg. Your foot should be between your knee and your groin. Breathe in, bring your arms over your head and press the palms together. Keep arms soft and focus on a spot roughly 2.5 metres in front. Hold for six to eight breaths and then repeat on the other side.

great for Strength, focus and concentration.

yoga - the warrior
Stand with your feet about shoulder-width apart, your hands hanging by your sides. Breathe out and then step forward with your left leg (A). Inhale, raise your arms forward and overhead. bend your left knee so your thigh is parallel to the floor. As you breathe out, return to position (A). Bring your arms back down to your sides. Repeat this move three times, then return to position (A). Hold this position for six to eight breathes, then swap sides.

great for Strength, stamina and balance.

pilates - the bridge
Lie on your back with your knees bent and your feet flat on the floor. Your feet should be about hip-width apart. Take a deep breath in. Then, breathe out, press your feet into the mat, squeeze your butt and raise your hips. Take a deep breath and hold this position. Exhale and sure the tummy muscles are tight. breathe in and hold, then exhale and return to the mat. Touch the mat briefly and then return to the bridge position. Repeat.

great for Core stability, butt and hamstring (rear of thigh) strength.

for more information about Yo Chi, email Marilyn Martin at marilynm@netspace.net.au Alternatively call The sydney Community College on (02) 8752 7555. Our fitness model this week is actor Jemma Rivera Wilks, who was last seen in the film.

The Wannabes. Jemma is a qualified yoga and Chi Gong instructor. She teaches at Temple of the Body and Soul in Sydney. For more information, call Temple on (02) 9362 9988 or contact Jemma direct at jemma@jinglife.com.au