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Easy Yoga How-tos
What’s better than a little ahh-worthy yoga during the hectic holiday season? Oh yeah, a few fab moves that’ll zap stress AND help ya shape up in time for the New Year.
YogaWorks instructor Kori Fletchner shared some yoga moves with the G-Life girls that’ll sculpt your shoulders and tone your tummy.
Here’s the easy how-to:
Warm Up
Start by doing a few cat/cow poses. Start on your hands and knees (use a yoga mat or a couple of towels to cushion your bod). Make sure your knees are aligned under your hips and your wrists are directly under your shoulders. Use your abs to keep your back flat.
Inhale and slowly drop your belly by arching your back. At the same time, move your gaze up to the ceiling. That’s the cow pose.
Exhale and slowly round your spine (so you look like an angry cat at Halloween!). Gently lower your head, so you are looking at your belly button. That’s the cat pose.
Repeat the series for 10 inhales and exhales. Come back to the start position and get ready to get into the tougher postures.
Yogi Pushbacks
Get buff shoulders and abs with these two poses!
Curl your toes under, straighten your arms and push your hips up and back into a downward facing dog pose. Your feet should be flat on the ground, and your arms and legs should be straight (but don’t lock your joints!). Keep your neck in line with your spine, so your head is between your arms.
Inhale, and shift your weight forward until you are in a pushup position (this is called a plank in yoga). Your abs should be tightened and your butt should be in line with the rest of your body (don’t let it sink down or soar up in the sky). Arms should be directly under your shoulders.
Get buff shoulders and abs with these two poses!
Start on all fours, with your knees aligned under your hips and your arms straight under your shoulders.
Inhale, and shift your weight forward until you are in a pushup position (this is called a plank in yoga). Your abs should be tightened and your butt should be in line with the rest of your body (don’t let it sink down or soar up in the sky). Arms should be directly under your shoulders.
Exhale, tighten your abs and push back into a downward facing dog. Repeat the inhale/exhale 10 times, shifting between downward facing dog and plank each time. Seems too easy? Hold each pose for a couple of breaths.
Mountain Climber
Exhale, and shift your weight over your shoulders. Round your back and bend your right knee, so it almost touches your chest.
This series will blast your abs. Perf for a post-Thanksgiving workout.
Start in downward facing dog. Inhale and lift your right leg up into the sky. Keep both legs straight as you do this. This is extended downward facing dog.
Inhale, shift your hips back and up and push your right leg out behind you, returning to the extended downward facing dog. Repeat for 5-8 times on this leg and then repeat on the other side.
Want to add a relaxing element to your yoga practice? Try a few minutes in the shavasana pose.
Lie on your back, with you legs apart and your feet flopped out to the side. Keep your arms on the floor, with your palms up and away from your body. Close your eyes and take a few deep breaths. Make sure all of the muscles in your body are relaxed (it might help to put on some soft, soothing music). Spend a few minutes thinking of nothing as you breath in and out.
When you’re done, start moving your body slowly (wiggling fingers and toes is a good place to start). Then, slowly get into a seated position. You’re done!
Check out more fab moves from YogaWorks on their Fit Abs DVD.
Lie on your back, with you legs apart and your feet flopped out to the side. Keep your arms on the floor, with your palms up and away from your body. Close your eyes and take a few deep breaths. Make sure all of the muscles in your body are relaxed (it might help to put on some soft, soothing music). Spend a few minutes thinking of nothing as you breath in and out.
When you’re done, start moving your body slowly (wiggling fingers and toes is a good place to start). Then, slowly get into a seated position. You’re done!
Check out more fab moves from YogaWorks on their Fit Abs DVD.
By: Katie Abbondanza
POSTED IN fitness
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