You wave goodbye to your friend and it feels like your arm is jiggling even after you've stopped waving. Don't fret. It's easy to tighten and tone up your arms — just hop on your yoga mat and do these eight poses that will strengthen and sculpt your arms in no time. Move through this sequence on one side and then repeat again on the other.
If you need a little relief after enjoying your huge Thanksgiving feast, instead of plopping on the couch and chewing on some Tums, try this relaxing yoga sequence to get things flowing and moving naturally.
— Additional reporting by Lizzie Fuhr
Bikini season may be long gone, but you still want to maintain strong, toned abs. It'll not only prevent back pain, improve your balance and posture, and make running and other sports feel easier, but you'll also feel confident in and out of your clothes. Keep reading to learn these eight poses that target your core.
On a busy day when you need a bit of a breather, this beginner-friendly yoga sequence will help revive the spirit, as it helps relax muscles and release tension. The poses are still active, but there are no intense vinyasas or arm balances necessary. Instead, consider this a luxurious massage for your whole being.
Are you dealing with shooting pains or numbness from sciatica? Discomfort is caused when the sciatic nerve (which runs from the lower spine down the back of each leg) gets pinched. It can be caused by an injury such as a slipped disk or pelvic fracture, pregnancy, or tight muscles in the lower back, hips, and legs. Whether you feel yours at night or after sitting or standing for a long time, relief is just a yoga mat away with these eight poses.
Dear inner-thigh fluff, so sorry to see you go. Love, yoga. If your inner thighs could use some attention, here are nine yoga poses that'll fire up this area. Be prepared — you'll instantly feel the burn that lets you know your thighs are getting slimmer.
- Begin in Downward Facing Dog. Step your right foot forward, rising up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
- Inhale to lower your left hand to your left thigh or calf and raise your right arm overhead, arching toward the back end of your mat. Continue pressing the right knee forward, with the front thigh parallel to the floor. Hold Reverse Warrior for five breaths.
- Rise up, and switch sides.
Open Extended Triangle
- Work your way into Warrior 2 with the right knee bent. Straighten your front leg, extend your right arm away from you, and lower it to the floor.
- Bring the upper arm parallel to the floor. Gaze at your left palm, holding for five breaths.
- Rise up, and switch sides.
- Stand with both feet together. Bring your palms together, rotate your torso to the right, squat down, and cross your left elbow over your right outer thigh.
- Press your palms together, and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist.
- Keep weight in the heels, gazing over the right shoulder for five deep breaths.
- Stay in the low squat as you rise back to center and rotate the torso over to the left side for another five.
- Stand with both feet together. Shift weight into your left foot, and bend your right knee. Lift it off the floor, and wrap your leg around your left thigh, tucking the right toes around your lower left leg.
- Cross the left elbow over the right, then bring your palms together.
- Hold like this for five breaths, lifting the elbows as high as you can, gazing at the hands.
- Release, and switch sides.
- Stand at the front of your mat. Step open to the right, opening your legs about three feet apart. Turn your heels in.
- Bend your knees coming into a sumo wide squat until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
- Lift your arms up, bending your elbows at 90-degree angles, opening the palms away from you.
- Enjoy this pose for five deep breaths.
- From Down Dog, step both feet together. Move your right hand to the center of your mat, and roll the body to the right, balancing on the outer edge of your flexed right foot.
- Raise the left arm overhead, gazing at the fingertips.
- After five breaths, release the left hand to the center of the mat, and roll open to the left for another five breaths.
- Begin sitting on the floor with your legs extended in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
- As you inhale, press into your hands and feet firmly, lifting your hips into the air. Slowly release your head back, looking behind you.
- Stay here for five deep breaths, and then release.
- Begin lying flat on your back with your arms along the sides of your body, palms facing down. Bend your knees, and place your feet flat on the floor. Walk your heels as close as you can to your tush.
- With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel. Bring the hands to the lower back for support or interlace the palms together.
- Stay here for five deep breaths, actively pressing your feet into the floor.
Whether sporting leggings with sneaks or leggings with leather boots, here's a 14-pose yoga sequence to make your tight pants proud. This workout is all about the thighs, hips, and booty. Hop on your mat, and work through this sequence on the right side, and then repeat on the left.
1. Wide Squat
- Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground.
- Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees, helping to open the hips even further.
- Shift weight into the heels, lengthening the crown of the head up toward the ceiling, holding for five deep breaths.
2. Extended Wide Squat
- Release your hands to the floor, walking them away from you as you press your belly toward the floor.
- Relax your head, staying here for five breaths.
3. Half Bound Wide Squat
- Walk your hands back to the feet, and lower your right shoulder in front of your right knee. Wrap your armpit around the knee as you reach your right forearm around your lower back with your palm facing away.
- Reach your left arm toward the ceiling, bend your elbow, and bring the back of your left hand to your lower back.
- Touch your fingers together if you can and if they're close enough, hold your left wrist with your right hand, with the left palm facing behind you.
- Hold for five deep breaths, gazing over the left shoulder.
4. Balancing Bound Wide Squat
- Bring your gaze forward, and rock your weight from side to side to gain enough momentum to rise up while holding your knee in the bound position. Rock right, left, right, and as you rock left, push into the left foot to straighten the leg and rise to stand. If you lose hold of your right leg, wrap your right arm around it again once you feel stable. If this is too difficult, just clasp both hands around your right knee.
- Gaze over the left shoulder for five breaths.
- WIth your arms holding the bind around your right knee, slowly hinge at the hips, folding forward as far as you can. If this is too difficult, release your hands to the floor, keeping the knee bent.
- Hold still, breathing for five breaths.
Yoga calms the mind and increases your flexibility, but it can also strengthen your core and give you toned abs that are sexy all year round. Try these five yoga poses that target your entire midsection, both front and back.
A little yoga before bed, or even in bed, can be the perfect way to wind down and prep for a good night's sleep. Here are three poses yogi Tara Stiles recommends for a relaxing bedtime sequence. Next time you find yourself counting sheep, try these soothing poses instead.
When your head is aching from sinus congestion and your nose is plugged up, going to yoga class is probably not the best option. Rather than completely neglecting your yoga practice, opt for a minisequence at home to open up your chest and improve your circulation.
If you are looking for a little more of a workout, simply complete a few rounds of Sun Salutations between each congestion-soothing posture.