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Yoga exercises are still the perfect way to get strong, slim, and centered -- even after 5,000 years. Try this full-body workout.
Why You'll Love Yoga
Your body weight provides all the resistance you need to strengthen and sculpt from head to toe.
It's the perfect way to cross-train because it stretches tight muscles, increases range of motion, enhances balance, and improves alignment.
It's good for your body and mind: Yoga boosts energy and calms you as it teaches awareness, focus, and patience.
How Yoga Works
The ideal yoga workout incorporates six types of poses, says Roger Cole, PhD, a
psycho physiologist
and yoga instructor. "Together, they improve alignment, strength, flexibility, and relaxation." Standing poses build strength and stamina. Balancing poses improve balance, of course, but also promote focus. Forward bends stretch back and hamstring muscles; back bends improve breathing. Twists aid in digestion and tone abs. And inversions increase circulation, leaving you calm yet energized.
We've designed a program with one pose from each group, plus modifications to make it easier for newcomers. Do each exercise once in the order given.
1. Warrior II (standing pose)
Strengthens: Butt and thighs; stretches hips
 Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left
foot in slightly.
Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
Switch sides and repeat.
2. Tree (balancing pose)
Stretches and strengthens: Butt, thighs, calves, ankles, chest, and shoulders; improves
balance
 Stand with arms at sides.
Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
Once balanced, bring hands in front of you in prayer position, palms together.
On an inhalation, extend arms over shoulders, palms separated and facing each
another. Stay for 30 seconds.
Lower and repeat on opposite side.
Make it easier: Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance, move your foot to the inside of your left calf.
3. Downward Dog (partial
inversion)
Stretches: Hamstrings and calves, strengthens shoulders
 Begin on all fours; press spread fingers firmly into the floor.
Bring your knees off floor as you lift tailbone toward ceiling.
Gradually straighten legs by shifting thighs back, pressing heels toward the floor.
Press shoulders
down and keep head between arms. Stay for 1 minute.
Make it easier: If you have tight hamstrings, keep your knees slightly bent or pedal your feet by alternating the heels toward the floor.
4. Wide-Legged Forward Fold (forward bend)
Strengthens: Thighs; stretches hamstrings and calves
 a.
Stand with feet 3 feet apart, hands on hips.
Inhale, then exhale and hinge forward from hips until chest is parallel to floor, hands on floor directly under shoulders.
 b. Exhale, then bend elbows and deepen stretch by lowering head toward floor, palms pressing down and upper arms parallel to the floor. Hold for 1 minute.
Make it easier: Support your head on a yoga block.
Tip: Keep your
jaw soft and your shoulders pressed away from your ears, even when you're working hard in a pose. When you're relaxed, your muscles will release, which increases flexibility.
5. Bridge Pose (back bend)
Stretches: Chest and thighs; extends spine
 Lie on floor with knees bent and directly over heels.
Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
Make it easier: Place a stack of pillows underneath your tailbone.
6. Seated Spinal Twist (twist)
Stretches: Shoulders, hips, and
back; increases circulation; tones abdomen; strengthens oblique
 Sit on the floor with your legs extended.
Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
Place left elbow to the outside of right knee and right hand on the floor behind you.
Twist
right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute
Switch sides and repeat.
Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket.
Courtesy: Nora Isaacs &
Chris Fanning |
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Nora Isaacs & Chris Fanning