If you long for an even more gorgeous and graceful body, "there’s no better way to get it than through a yoga routine," says certified yoga instructor and personal trainer Kristin McGee.
"This series not only works your entire body, front and back, from toes to fingertips, but it includes strengthening, twisting, and balancing. You’ll sculpt, get grounded, and build confidence."
Repeat the routine (on both sides) 3 to 5 times—it’ll take about 20 to 30 minutes total—at least 3 to 4 times a week. As you master the poses, you’ll begin to notice amazing changes both inside and out.
Awkward Chair
Stand with feet together and abs contracted. Exhale as you push your hips back to squat down as if sitting in a chair; at the same time, lift your arms by your ears. Arms should be shoulder-width with palms facing and fingers pointing toward the ceiling. Hold for 5 to 8 breaths.
High Lunge
Keeping arms raised and abs tight, step your left foot back and lower into lunge position so front knee is bent at 90 degrees and directly over your ankle. Hold for 5 breaths.
Downward Dog
Lower your hands to the mat on either side of your front foot and step your right foot back so it’s even with your left. Straighten your legs and push into your hands and feet as you lift your hips toward the ceiling. Move your shoulders away from your ears and draw your front ribs in toward each other. Hold for 5 breaths.
Plank
Lower your hips, coming onto your toes and moving your torso forward until your shoulders are directly over your hands. Your abs should be tight, with your body in a straight line from head to heels. Hold for 5 breaths.
Low Plank
Keeping your body in line, inhale and bend your elbows to 90 degrees to lower yourself toward the floor. Hold for 1 breath.
Upward Dog
With hands still in place, inhale and slowly lower hips toward floor (try not to touch). Untuck toes and push gently into hands, straightening your arms and lifting your chest. Hold for 1 breath.
High Lunge Twist
Tuck your toes and push into your hands, lifting your hips toward the ceiling to return to Downward Dog.
Step your right foot forward between your hands into lunge position, then lift your chest and bring your hands to prayer position; twist your torso to the right, bringing your left elbow to the outside of your right knee; look to the right and up. Hold for 5 to 8 breaths.
Half Moon
Return to center and drop your right hand to the floor about 10 inches diagonally in front and outside of your right foot. Raise your left arm, pointing fingers toward the ceiling as you straighten your right leg and lift your straight left leg into the air, foot flexed and pointing to the side; look up at your left hand. Hold for 5 breaths.
Revolved Half Moon
Turn your left toes toward the floor so hips are even; drop your left hand to the floor and twist your torso to the right, lifting your right hand to the ceiling. Look up at your hand (or as far to the right as is comfortable). Hold for 5 breaths.
Standing Split
Return to center, dropping your right hand to the floor so it’s even with your left hand. Lift your straight left leg as high as is comfortable; hold for 5 breaths. Return your left foot to the floor next to your right, then slowly round up to standing. Push hips back to lower into Awkward Chair and repeat whole sequence on the opposite side.
Add some oomph to your om with this yoga-with-weights routine. It torches 200 calories in 30 minutes (that’s double the burn of the classic kind!).
Source: Health.com
BDST: 1125 HRS MAY 09, 2014
