Are you ready to strut your badass bikini-bottom self on the beach? You will be after this yoga sequence. For today's workout of our Bikini Body Countdown [1], it's all about toning the thighs and butt so you'll feel confident and strong with no bathing suit cover-up in sight! Complete this 12-pose sequence on the right side, and then repeat on the left.
Source: Louisa Larson Photography [2]
Mini Goddess
- Stand with your feet hips-width distance apart.
- Lower your hips, and bend the knees into a squat.
- Keep weight back into the heels and bend the elbows, bringing your arms into Goddess position with the palms facing away.
- Hold here for five breaths.
Source: Louisa Larson Photography [3]
Low Squat
- From Mini Goddess, squat down lower so the thighs are parallel with the floor.
- Extend the arms in front of you to help you stay balanced.
- Breathe deeply for five breaths.
Source: Louisa Larson Photography [4]
Standing Forward Bend
- Release the Low Squat by straightening the legs.
- Fold the torso over the thighs and hold the big toes with the first two fingers and thumbs of each hand. Pull the elbows out wide. If you can't reach the toes, hold opposite elbows.
- Actively draw the shoulders away from the ears, using the abs to draw the torso closer to the legs rather than using your upper body strength.
- Stay like this for five deep breaths, nodding the head up and down and side to side to release the neck.
Source: Louisa Larson Photography [5]
Standing Hand to Big Toe A
- From Standing Forward Bend, release hold of your left big toe and bring your left hand to your hip.
- Shift weight into the left leg and rise up, balancing on the left foot while still holding onto the right big toe. If you can, keep both legs straight. If this is difficult, bend the right knee slightly.
- Hold for five deep breaths.
Source: Louisa Larson Photography [6]
Standing Hand to Big Toe B
- From Standing Hand to Big Toe A, rotate your right leg out to the side. Focus on keeping your standing leg straight, tucking in the tailbone and lengthening the spine. If this is a challenge, bend the right knee.
- Once you feel balanced, turn your head and gaze over your left shoulder.
- Hold this balancing pose for five deep breaths.
Source: Louisa Larson Photography [7]
Standing Hand to Big Toe D
- From Standing Hand to Big Toe B, rotate the right leg back to center, release hold of the big toe and bring the hands to the hips.
- Straighten and lift the right leg as much as you can, keeping the shoulders stacked over the hips.
- Flex the right foot, holding here for five breaths.
Source: Louisa Larson Photography [8]
Arching Warrior
- From Standing Hand to Big Toe D, kick the right leg behind you into a Warrior 1 position.
- Keeping the left knee over the ankle and the front thigh parallel with the floor, arch back. Rest the hands on the hips or slide them down the back of the right thigh.
- Enjoy this pose for five breaths.
Source: Louisa Larson Photography [9]
Humble Warrior
- From Arching Warrior, lift the torso and fold forward, lowering the head toward the floor. If you can, rest the top of the head on your mat.
- Press the heels of the palms together in a double fist, lowering the hands over the head. If this is too intense, rest your hands on the mat.
- Breathe deeply for five breaths.
Source: Louisa Larson Photography [10]
Wide-Legged Forward Bend C
- From Humble Warrior, keep the hands interlaced as you straighten the left leg and turn the left toes to the right so both feet are parallel.
- Turn the heels out slightly and fold forward between the thighs. Lower the head and hands and much as you can, holding for five breaths.
Source: Louisa Larson Photography [11]
Wide-Legged Split
- From Wide-Legged Forward Bend C, release your hands to the mat below your shoulders.
- Start to inch your feet farther apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
- As your hips get lower, you can prop yourself up with your forearms, or move down to your shoulders.
- If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
- Hold this inner-thigh stretch for five breaths.
Source: Louisa Larson Photography [12]
Split
- From Wide-Legged Split, press your hands into the ground to help you rotate your torso to the right.
- Keep the right leg as straight as possible while lowering the hips as much as you can. If your hamstrings are extremely tight, rest your right thigh on a block [13] or lift the hips higher and rest on your bent left knee with the right leg straight.
- Keep the torso lifted or fold over your right thigh for five breaths.
Source: Louisa Larson Photography [14]
Crow
- From Split, release the hands to the mat on either side of the thighs and rotate the torso to center, coming back into a Wide Split. Walk your feet in, coming into a Wide Squat [15]. Be sure to spread your fingers as wide as you can, and press into your fingertips to release any pressure in your wrists.
- Straighten your legs slightly and place your knees as high up onto your triceps as possible, toward your armpits.
- Shift your weight forward into your hands, lifting one foot off the ground and then the other. If you can bring your toes together, you'll feel more compact and it'll be easier to balance. Squeeze your knees together slightly and pull your belly button in toward your spine to give you a sense of lightness.
- Hold here for five breaths.
- Release your feet, and step to the front of your mat. Repeat this 12-pose sequence on the left side.
Source: Louisa Larson Photography [16]