Fight Back Bulge With These 9 Yoga Poses

Fight Back Bulge With These 9 Yoga Poses

While there’s no miracle move to diminish back bulge u2014 it’s a matter of doing calorie-burning cardio to decrease your overall percentage of body fat u2014 it’s still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the running and Zumba classes you’re doing, you’ll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.

| Side Fierce

What it works: glutes, quads, and upper back

  • Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale to cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.
  • Stay for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another five breaths on this side.

| Warrior 3

What it works: back and shoulders

  • Stand at the front of your mat with both feet together. Shift your weight onto your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you or do Eagle arms, as shown in the photo.
  • Draw your navel toward your spine and hold Warrior 3 for five breaths.

| Half Moon

What it works: back and sides of the torso

  • Begin in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Then open your hips, arms, and chest into Warrior 2 Pose.
  • Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight.
  • Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When you’re ready, look up toward your left hand.
  • Hold for five breaths, then try Half Moon on the left side.

| Triangle

What it works: legs, core, and upper body

  • From Down Dog, step your right foot forward, rising into Warrior 1. Straighten the right leg, and extend the right arm out as far as you can past the right toes. Lower the right hand to the floor in front of the right shin (rest it on a block if you need to).
  • Shift weight back onto the heels, stacking the shoulders, extending your upper arm straight up.
  • Try to extend through both sides of the ribs equally, drawing the navel toward the spine.
  • Hold like this for five deep breaths. Then extend your upper arm over your ear so it’s parallel with the floor, coming into Straight-Arm Triangle.
  • After five breaths, rise up and repeat on the left side.

| Side Plank

What it works: back, abs, sides of the torso, and arms

  • Begin in Downward Facing Dog. Step both feet together so your big toes are touching. Move your right hand over to the left so it’s at the top center of your mat.
  • Roll over to your right side and plant your right heel down, balancing on the outside edge of your right flexed foot. Reach your left arm straight above you or extend it over your ear.
  • Stay here in Side Plank for five deep breaths, trying to keep your core strong and the pose steady. Repeat this pose on the left side.

| Dolphin Plank

What it works: abs, back, arms, and shoulders

  • From Down Dog, lower onto your forearms and walk your feet out. Your body should be in one straight line with your shoulders directly above your elbows.
  • Hold Dolphin Plank for five breaths.

| Bow

What it works: back

  • Lie flat on your stomach, pressing your belly button into the floor. Bend your knees and reach for the outside edge of your right ankle and then your left.
  • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Inhale to lift your feet and thighs up as high as you can, and shift your weight forward so that you’re resting on your navel instead of on your pubic bone.
  • Hold Bow Pose for five deep breaths.

| Locust

What it works: back

  • Lie on your belly with your legs together. Place your arms by your sides so your palms are facing up. As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
  • As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
  • Stay in Locust Pose for five breaths, and then release back to the mat.

| Wheel

What it works: back and upper body

  • Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
  • Inhale, press into your palms, and lift your head, shoulders, and hips off the ground, holding Wheel Pose for five deep breaths.

Posture Perfect: The Best 5-Minute Back Workout

Posture Perfect: The Best 5-Minute Back Workout

Have five minutes to spare? Take your posture from poor to perfect with this quick back workout. Combining a variety of exercises from yoga to weights| this sequence will not only improve your posture| but it will help you with running| too. Beginners| try doing each exercise for 30 seconds and| when needed| rest in a 30-second Child’s Pose. For an advanced version| complete each exercise for a minute| finishing with a long stretch.

| Number One: Superman Lifts

  • Lie on your belly| and hold an exercise ball between your feet. Engage your abs| and extend your arms straight out in front of you.
  • As you inhale| squeeze the ball| and lift your legs| arms| and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor.
  • Perform as many reps as you can in one minute.
  • To make this move a little easier| you can lose the stability ball.

| Number Two: Warrior 3

  • Stand with your feet together. Inhale as you extend your arms out wide in a T position or straight overhead for a more advanced variation.
  • Exhale as you bend forward at your hips| lifting your right leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand| lower your right leg| and repeat with the left leg lifted for another five breaths.
  • Continue this movement for one minute.

| Number Three: Pilates Mat Swimming

  • Begin on your stomach with your arms extended in front of you.
  • Keeping your neck neutral and in line with your spine| lift your feet| arms| and chest from the floor.
  • Begin to “swim”” by lifting your opposite arm and leg a little higher| then alternate sides| making a fluttering motion.
  • Continue this movement for one minute.

| Number Four: Bent Row

  • Hold a dumbbell in each hand and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor and your arms are extended out| in line with your shoulders. Draw your abs in to protect your lower back.
  • As you exhale| bring your elbows toward your shoulders and close to your side. To get the upper back working| think of sliding your shoulder blades together. As you inhale| slowly lower the dumbbells back to the starting position. This counts as one rep.
  • With control| perform as many reps as you can in one minute.

| Number Five: Marching Bridge

  • Lie on your back with your hands by your side| with your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine.
  • Press your right heel into the floor| and keeping your knee bent| raise your left leg until your hip is a 90 degrees. Lower your left leg down| pressing through your glutes so your pelvis doesn’t drift to the floor along with the leg. This completes one rep; switch sides and lift your right leg for your second rep.
  • Perform as many reps as you can (alternating legs) in one minute.

Got Tight Hips? Then Do These

Got Tight Hips? Then Do These

This sequence of Pigeon pose variations are sure to loosen up hips made tight from running or simply sitting all day. Begin with your right knee forward| and then repeat on the other side.

| Pigeon

  • From Down Dog| inhale to draw your right knee forward between the hands. Exhale to adjust the front leg so you feel an opening in the right hip and left hip flexor| but not so much that you feel pain.
  • Rest your hands on your hips or inhale to raise the arms in the air| gazing at the palms with relaxed shoulders.
  • Breathe deeply for five breaths.

| Rotated Pigeon

  • From Pigeon| exhale to lower the left shoulder to the floor in front of your shin. Extend your left arm| and rest your cheek on your right hand.
  • Enjoy this twist for five breaths.

| Pigeon Twist

  • From Rotated Pigeon| inhale to lift the torso up and bend your left knee.
  • Reach for your left foot with your right hand and wrap your left fingers around the top of your right thigh.
  • Gaze over the left shoulder| holding for five breaths.

| Pigeon Crescent

  • From Pigeon Twist| release your left fingers and place the top of your foot in the crook of your left elbow.
  • Keep your left elbow bent to hold your foot in place| and raise your right arm overhead. If you can| hold the right wrist with your left hand.
  • Enjoy this pose for five breaths.

| Half King Pigeon

  • From Pigeon Crescent| release your hands| keeping the back knee bent.
  • Turn your torso to face forward| and interlace your fingers behind you. Bend your left knee and hook the foot in the space between your clasped hands.
  • Actively press the left foot away from you to deepen the stretch in the chest and shoulders.
  • Breathe deeply for five full breaths.

| Double Pigeon

  • From Half King Pigeon| release your clasped hands and gently swing your left leg forward.
  • Bend your left knee and place it on top of your right leg so your knees| shins| and ankles are stacked. Keeping the shins parallel| flex the feet to feel a stretch in the calves.
  • Press your fingertips into the floor behind your pelvis or to make this pose more intense| place your hands in front of your shins and walk them out as far as you can| folding your chest over your legs.
  • Enjoy this stretch for five breaths.

Want to Become More Flexible? Do This Yoga Sequence

Want to Become More Flexible? Do This Yoga Sequence

Don’t take your aching| tight back lying down! Fight back with the gentle yet effective power of yoga. Relief could be as simple as increasing flexibility in your spine| and this yoga sequence will help to stretch and elongate the muscles in the torso. Becoming more bendy not only eases pain| but it also improves your posture| making your tummy look trimmer. Complete these 14 poses once on the right side and then on the left.

| Relaxed Down Dog

This easy version of Downward Facing Dog allows you to target the back more than the hamstrings.

  • Come onto your hands and feet in Downward Facing Dog.
  • Bend your knees| lift your heels off the mat| and allow your spine to arch| pressing your navel toward your thighs.
  • Stay like this for five breaths.

| Arching Three-Legged Dog

This variation of Three-Legged Dog involves bending the knee of your top leg| increasing the flexibility in your hip flexors| spine| and hamstrings.

  • From Relaxed Down Dog| step both feet together so your big toes are touching. Keeping the left heel on the mat| raise your right leg in the air coming into Three-Legged Dog| and then bend the knee. Actively squeeze your right heel in toward your hip| lifting the knee high.
  • Lift your head up and turn to look over your left shoulder| arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible| your foot and head will touch).
  • Hold here for five breaths| keeping the belly still and breathing into the chest.

| Wild Thing

Strong and poised like a ballerina| this pose is an advanced version of Extended Tabletop.

  • From Arching Three-Legged Dog| keep your left foot where it is. Bring your right knee into your chest| raise your left hand up| and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot.
  • Deeply arch the spine| and reach your left fingertips toward the floor.
  • Actively press into your feet and right hand to lift the hips as high as you can| breathing here for five breaths| gazing at your extended hand.

| Wild Thing

Continue working the same muscles as you flip around and flow into Wild Thing on the other side.

  • Keep your left foot planted firmly| and plant your left hand on the mat in Down Dog position.
  • Raise your right leg into the air| coming back into Arching Three-Legged Dog with the right knee bent| and then allow it to gently fall to the floor behind you.
  • Extend your right arm into the air| arch| and reach your fingertips toward the floor.
  • Actively press into your feet and left hand to lift your hips as high as you can| staying here for five breaths| gazing at your right hand.

| Arching Pigeon

Open hip flexors are a must for spinal flexibility| so here’s a pose that will target the front of the hips as well as offer a nice stretch for the front of the body.

  • Lift your right foot and arm into the air| and rotate your torso 180 degrees| pivoting on your left foot. Plant your right hand in Down Dog position| and bring your right knee between your hands| coming into Pigeon.
  • Plant your palms beside your hips| and gently arch back| releasing your head between your shoulder blades.
  • Enjoy this pose for five breaths.

| Revolved Pigeon

This pose will continue to open the hips as well as offer a deep spinal twist.

  • From Arching Pigeon| release your left elbow to the mat in front of your right knee| palm facing down.
  • Raise your right arm into the air and hold your right hip or for a deeper twist| hold onto your right toes. Actively draw your right shoulder back as you gaze over the top shoulder.
  • Breathe here for five breaths.

| Camel

A classic backbend| Camel also helps open tight shoulders.

  • From Revolved Pigeon| untwist the torso| plant your palms on the mat in front of you| and step your left knee forward| coming to stand on the shins. Make sure the knees are hip-width distance apart.
  • Lean back and place your hands on your heels| arching back| and allowing the head to fall between the shoulder blades.
  • Continue to press the hips forward| enjoying this pose for five breaths.

| King Pigeon

This pose is similar to Cobra| but bending the knees will help to deepen the stretch.

  • Rise up from Camel| place your hands on the mat in front of you| and come to lie on the belly. Walk your hands in toward your hips| coming into Cobra.
  • Actively press into the palms| bend both knees| arch back| and try to touch your toes to your head.
  • Stay here for five deep breaths.

| Half Bound Squat

This hip-opening squat variation offers a nice lower back release as well as a deep stretch for the chest and shoulders.

  • Release King Pigeon Pose and hop your feet forward| coming into Wide Squat.
  • Bring your right arm between your knees. Lower your right shoulder as far under your right knee as possible| so you hug your knee with your armpit as you reach your right forearm around your back with your palm facing away from your body.
  • Reach your left arm up as high as you can| bend your elbow| and bring the back of your left palm to your lower back.
  • Try to have the right fingers through the left. If they’re close enough| hold your left wrist with your right hand| with the left palm facing behind you.
  • Stay here for five deep breaths. Come back to Wide Squat for one complete breath to release the pose and repeat on the left side. Then return back to Wide Squat.

| Half Wheel

Another classic backbend| this is a prep for Full Wheel Pose that’ll open the shoulders as well as the muscles in the front of the body.

  • From Wide Squat| sit down on the mat and slowly roll backwards| resting on your spine. Bend both knees and plant the soles of the feet on the mat directly under the knees. Try to keep the feet parallel.
  • Interlace the hands in a double fist| and gently rock the upper torso from side to side to bring the shoulder blades closer together.
  • Actively press into the feet to lift the pelvis| holding here for five breaths. Then lower the hips and hug the knees into the chest.

| Two-Legged Inverted Staff Pose

Here’s an advanced backbend that targets the upper spine.

  • After hugging the knees| plant the soles of the feet on the mat so the heels are close to the hips. Plant your palms on the mat above your shoulders so the fingertips are pointing at the feet.
  • Press into the palms and feet| lifting the head off the floor for a brief moment| but then release the crown of the head to the ground. Lower your elbows to the floor and interlace the fingers so the palms cup the top of the head (as if doing Bound Headstand).
  • Slowly walk your feet away from you| straightening the legs.
  • Hold here for five breaths.

| One-Legged Inverted Staff

Here’s a more challenging variation of Two-Legged Inverted Staff Pose that’ll help to strengthen the upper legs.

  • From Two-Legged Inverted Staff Pose| walk the feet toward the head as far as you can| and then raise the right leg in the air.
  • Hold here for five breaths| lower the right leg| and then raise the left leg| holding for another five breaths. Release the left foot to the floor.

| Wheel

The most basic backbend| this challenging pose not only increases flexibility in the spine| it also strengthens the upper body.

  • From Two-Legged Inverted Staff| release your clasped hands and plant the palms on the floor in front of the face.
  • Press into the palms to lift the head off the floor. Walk your hands and feet as close as you can toward each other.
  • After five strong breaths| release the hips to the mat and hug the knees into the chest.

| Eagle Twist

Here’s a relaxing way to increase side-to-side spinal flexibility.

  • After hugging the knees into the chest| cross your right knee in front of your left knee. Wrap your left toes around the back of your right ankle| just like in Eagle Pose.
  • Extend your arms out in cactus position with your elbows at right angles| palms facing up.
  • Slowly lower both knees to the left. Rest them on the ground| and turn your head to the right.
  • Hold here for at least five breaths| feeling your spine lengthen and twist. You may even hear some “”cracks.””
  • Use your abs to lift your knees back to center. Uncross your legs and cross them the opposite way| with your left knee on top. Slowly lower both knees to the right| and look over your left shoulder.
  • After five breaths| lift the knees back to center. Uncross the legs| sit up| and work your way back to Downward Facing Dog| repeating this sequence on the left side.

Back-Sculpting, Butt-Lifting Moves to Wow on Your Wedding Day

A little bit sexy and a little bit demure, a backless wedding dress can hit the perfect note on your big day. To wow with your posterior as you walk down the aisle, here are a few exercises that tone your back (and backside!).

Source: Dana Laymon Photography

Superman Booty Lift

Source: POPSUGAR Studios

Multitask with this exercise-ball move, which tones your back and butt to help you look your best if you’ve chosen a formfitting, backless wedding gown.

Lie on your belly, and hold an exercise ball between your feet.Engage your abs, and extend your arms straight out in front of you.As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.Repeat for a total of 10 lifts.Reverse Fly

Source: POPSUGAR Studios

Work your shoulders, upper back, and deltoids with the bent-over lateral raise:

Hold a dumbbell in each hand, and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor and your hands are under your shoulders. Draw your abs in to protect your lower back.As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.Complete three sets of 10 to 12 reps.Side Kick on All Fours

Source: Megan Wolfe Photography at J+K Fitness Studio

Give your butt a lift, while toning side muscles, with this mat move:

Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift the left leg until it is parallel to the floor.Keep the left thigh still as you straighten your left knee, kicking your leg out to the side. Don’t let the leg lower as you kick it.Bend the left knee back to 90 degrees, then lower the leg. This completes one rep.Do three sets of 20 reps per side.Lying Hamstring Curl

Source: POPSUGAR Studios

This move is great for toning your backside:

Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up, and hold that position through the entire exercise.Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support ¡ª don’t use them, though; they are just for support.Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position, and don’t thrust them toward the ceiling as you do the move.Then slowly return to the start position (straight legs, hips bridged) to complete one rep.Do three sets of 10 to 15.

Back-Sculpting, Butt-Lifting Moves to Wow on Your Wedding Day

A little bit sexy and a little bit demure| a backless wedding dress can hit the perfect note on your big day. To wow with your posterior as you walk down the aisle| here are a few exercises that tone your back (and backside!).

Source: Dana Laymon Photography

Superman Booty Lift

Source: POPSUGAR Studios

Multitask with this exercise-ball move| which tones your back and butt to help you look your best if you’ve chosen a formfitting| backless wedding gown.

Lie on your belly| and hold an exercise ball between your feet.Engage your abs| and extend your arms straight out in front of you.As you inhale| squeeze the ball and lift your knees| arms| and chest off the floor. Hold for a count of 10| and then slowly release your body back to the floor.Repeat for a total of 10 lifts.Reverse Fly

Source: POPSUGAR Studios

Work your shoulders| upper back| and deltoids with the bent-over lateral raise:

Hold a dumbbell in each hand| and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor and your hands are under your shoulders. Draw your abs in to protect your lower back.As you exhale| lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working| think of sliding your shoulder blades together. As you inhale| slowly lower the dumbbells back to the starting position. This counts as one rep.Complete three sets of 10 to 12 reps.Side Kick on All Fours

Source: Megan Wolfe Photography at J+K Fitness Studio

Give your butt a lift| while toning side muscles| with this mat move:

Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees| lift the left leg until it is parallel to the floor.Keep the left thigh still as you straighten your left knee| kicking your leg out to the side. Don’t let the leg lower as you kick it.Bend the left knee back to 90 degrees| then lower the leg. This completes one rep.Do three sets of 20 reps per side.Lying Hamstring Curl

Source: POPSUGAR Studios

This move is great for toning your backside:

Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up| and hold that position through the entire exercise.Flex your feet| and dig your heels into the ball. Place your arms straight out to your side for support ¡ª don’t use them| though; they are just for support.Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position| and don’t thrust them toward the ceiling as you do the move.Then slowly return to the start position (straight legs| hips bridged) to complete one rep.Do three sets of 10 to 15.

The Battle of the Bulge: Yoga to Get Rid of a Muffin Top

The Battle of the Bulge: Yoga to Get Rid of a Muffin Top

Excess fat around the glutes| lower back| and abs all contribute to the muffin-top effect. Fight the appearance of bulge by strengthening and lengthening these muscles| helping to tighten the body along its sides. Prepare to twist| sweat| and feel the burn with this powerful sequence.

Source: Louisa Larson Photography

| Downward Facing Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders| and your knees should be underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips| coming into an upside-down “”V”” shape called Downward Facing Dog.
  • Spread your fingers wide| and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms| and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

| Three-Legged Dog

  • From Downward Facing Dog| step both feet together so your big toes are touching.
  • Shift your weight onto your hands and your feet equally| and raise your left leg into the air. Try to keep your shoulders parallel with the ground| and gaze at your right thigh or up toward your belly to help you stay balanced.
  • Stay here for five breaths| then lower your left leg down and switch sides. Once you’ve finished on the right| lower your leg down back to Downward Facing Dog.

| Warrior 1

  • From Downward Dog| pop your right leg back up for a quick Three-Legged Dog| and step your right foot forward between your hands. Turn your left heel in| press into your feet| and lift your torso up.
  • Lift your arms up| and press your palms together. Draw your shoulder blades down toward your hips| and gaze up at your hands.
  • Stay here for five breaths. Then come back to Downward Facing Dog| lift up into Three-Legged Dog on the left| and step your left foot forward to do Warrior 1 on the other side.

| Warrior 3

  • From Warrior 1 with your left knee forward| lower your torso and lift your right leg| bringing your body parallel with the ground.
  • Extend your hands out in front of you| pressing your palms together firmly. If it bothers your shoulders to press your hands together| separate your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back| rest your hands on your hips.
  • Engage your abs| holding this position for five deep breaths. Then lower your right leg| returning to Warrior 1. Release your hands to the mat and come into Downward Dog. Step your right leg forward| coming back into Warrior 1. Repeat Warrior 3 on the right side| stepping back to Warrior 1 once you’ve finished| then releasing to Downward Facing Dog.

| Warrior 2

  • From Downward Facing Dog| step your right foot forward between your palms and come back to Warrior 1.
  • Extend your arms out in T position as you rotate your torso to the left| coming into Warrior 2. Ideally| your front thigh should be parallel to the ground and your right knee directly over your right ankle. Make sure your shoulders are stacked directly above your pelvis.
  • Gaze past your right fingertips| holding for five breaths. Then return to Downward Facing Dog. Step your left foot forward| and do this pose on the other side.

| Half-Moon Pose

  • From Downward Facing Dog| step your right foot forward between your hands| and rise up into Warrior 1. Open your hips| arms| and chest into Warrior 2.
  • Place your left hand on your left hip| and stretch your right arm straight out| creating length through the right side of your body. Shift weight onto your right foot| and lift your left foot up. Plant your right palm flat on the ground under your shoulder.
  • Distribute your weight evenly between your right hand and foot. Lift your left arm up| and gaze toward your left hand. Hold for five breaths and then release the pose| coming into Downward Dog. Then try Half Moon on the left side| then come back to Downward Dog.

| Open Triangle Pose

  • From Downward Facing Dog| step your left foot forward for Warrior 1| and open up into Warrior 2.
  • Straighten your left leg and turn your right toes slightly to the front of your mat| making a 45-degree angle. Lower your left hand| resting it on your left shin or a block| or place your palm flat on the floor. Extend your right arm straight up| and gaze at your right fingertips.
  • Stay like this for five deep breaths. Then lift your torso up| and switch sides. Step your right foot forward between your hands| and repeat this pose on the right side.

| Revolved Side Angle Pose

  • After Triangle Pose| on your right side| slowly lift your torso up| and bend your right knee| coming into Warrior 1.
  • Lower your elbows toward your chest and rotate your torso to the right| crossing your left elbow over your right thigh. Actively press your right triceps into your left quad to lift your chest as high as you can.
  • Gaze over your right shoulder| and hold for five breaths. Then release your hands to the mat| step your right foot back| and come back into Down Dog. Then repeat this pose on the left side. Once you’re finished| step your right foot back for Downward Dog.

| Sage Pose

  • From Downward Facing Dog| step both feet together so your big toes are touching.
  • Move your left hand over to the right so it’s at the center of your mat (still at the top of your mat). Roll over to your left side and plant your left heel down so you are balancing on the outside edge of your left foot| stacking your flexed feet. Reach your right arm up above you| and| if you can| gaze up at your palm.
  • If this feels easy| play around with grabbing hold of your left big toe. Lift your left leg up bending your left knee and hold on to your big toe with the first two fingers and thumb of your left hand.
  • Stay here for five deep breaths| trying to keep your core strong and the pose steady.
  • Lower your upper hand to the mat. Repeat this pose on the other side.

| Boat Pose

  • Once you’ve finished Sage Pose| sit on your mat. Bend your knees and lift your feet off the floor| balancing on your tush.
  • Keep the spine long| and straighten the legs as much as you can without rounding the back. If this is too hard| keep the knees bent u2014 you’re still working your core.
  • Hold for five complete breaths.

| Head-to-Knee Pose A

  • From Boat Pose| bend your right knee and place the sole of your foot against your inner thigh| pulling your heel as close to your body as you can.
  • Inhale to sit up tall| and exhale as you fold your torso over your left leg. Rest your hands on the floor on either side of your leg| on your shin| or wrapped around your left foot.
  • Stay here for five breaths| sit up| and repeat this pose on the right side.