On your wedding day, you want to be feeling your best, and yoga is the perfect way to cultivate the ultimate version of yourself. This full-body toning sequence is designed to help you tone up and wear your special dress with confidence. Beyond the physical benefits, this sequence will also calm down a mind busy with important plans for upcoming nuptials. Breathe deep, and flow through each of these powerful postures.
Related: Shed to Wed: 10-Minute Bridal Workout [1]
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 [2], 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, 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 Facing Dog [3], pop your right leg back up for a quick Three-Legged Dog [4], 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 [5] 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 Facing Dog [6]. 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 and then releasing to Downward Facing Dog.
Half-Moon Pose
- From Downward Facing Dog [7], step your right foot forward between your hands, and rise up into Warrior 1 [8]. Open your hips, arms, and chest into Warrior 2 [9].
- 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 Facing Dog. Then try Half Moon on the left side and come back to Downward Facing Dog.
Warrior 2
- From Downward Facing Dog [10], step your right foot forward between your palms and come back to Warrior 1 [11].
- 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.
Open Triangle
- From Downward Facing Dog [12], step your left foot forward for Warrior 1 [13], and open up into Warrior 2 [14].
- 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.
Wide-Legged Forward Bend C
- From Open Triangle [15] on your right, slowly roll up vertebrae by vertebrae until you're standing up tall with your feet apart.
- Make sure your feet are three to four feet apart, placing your heels slightly wider than your toes.
- Bring your arms behind your back, clasping your fingers and pressing the heels of your palms together in a fist.
- Fold forward, hinging at your hips, drawing the crown of your head and your hands toward the floor. Relax your toes, and try to shift the weight of your hips forward so they're in line with your feet.
- Stay here for 10 deep breaths. Then press into your feet, engage your quads, and inhale as you stand up.
Sage
- After Wide-Legged Forward Bend C [16], turn to the front of your mat and step back into Downward Facing Dog [17]. Then, 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 right big toe. Lift your right leg up, bending your right 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.
Bow
- After Sage Pose [18] on both sides, gently lower down and come to lie on your belly. Bend your knees, and hold onto 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. Lift your feet up as high as you can, and shift your weight forward so you're resting on your navel instead of on your pubic bone.
- Hold for five deep breaths, and then slowly release.
Locust
- After Bow Pose [19], keep your belly on the mat and bring 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 for five breaths, and then release back to the mat.
Camel Pose
- From Locust Pose [20], come toward the top of your mat so your knees are under your hips. Reach your right hand back toward your right heel, and then reach your left hand toward your left heel.
- Your hands are there for balancing support so don't lean all your weight onto them. Try to shift your weight forward onto your knees, which will increase the stretch in your quads, belly, and chest.
- Lower your head behind you, and stay here for five breaths.
Corpse Pose
- After Camel Pose [21], sit on your bottom and slowly roll down, vertebrae by vertebrae, until you're lying on your back. Close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up.
- Bring about 15 to 20 inches between your feet, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through the spine as much as possible, and try to press the small of your back toward the ground.
- After you've found a comfortable position, stay here for as long as you want, around 10 minutes or more if your schedule allows for it.