Your legs and tush don't ask for much, but if you listen closely, all they want is one small thing: you, on your mat, and five minutes of your time. This isn't called "Burning Squats Yoga Sequence" for nothing! Hold each of these poses for the full five breaths, and your lower body will be on fire.
- Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic 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.
- Breathe deeply for five breaths.
- From Down Dog, inhale to step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
- Raise your arms up and press your palms together. Draw your shoulder blades down toward your hips, and gaze up toward your hands.
- Stay here for five breaths.
- Hold your legs in Warrior 1 position, and on an exhale, cross your left elbow over your right thigh.
- Press your palms together firmly, and push into your bottom arm to lengthen the spine and increase the twist.
- Gaze over the right shoulder, breathing for five full breaths.
- Hold Rotated Warrior arms, and inhale to step your left foot forward to meet your right.
- Stay for five breaths, keeping weight in the heels.
Open Side Fierce
- From Side Fierce, exhale to plant your left palm on the floor beside your right foot. If you can't reach all the way, just allow your fingers to hover in the air, as close to the floor as possible.
- Extend your right arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm. Make sure both knees are parallel.
- Hold for five deep breaths.
- From Open Side Fierce, plant both hands to the right side of your mat so they're parallel with your thighs. They should be shoulder-width distance apart with fingers spread wide.
- Lean into the palms, and rest your right hip on your right elbow and your outer right knee on your left elbow.
- Try to keep your knees together as you shift all your weight into your hands and slowly lift your feet off the floor.
- It's OK if you lose your balance and fall over. Just keep trying until eventually you can hold this pose for five even breaths.