Athletic training meets yoga in this 10-minute flow series that focuses on the core — hello, toned abs! LA-based trainer Todd McCullough uses the extreme positions of yoga to build both strength and flexibility. Your arms and legs will work in the series, but your abs will really feel the burn. Kick off your shoes, grab your yoga mat, and get ready to train.
When it comes to conquering balancing postures, most of the battle is fear. Whether you're a beginner or intermediate student, this active sequence is an introduction to how yoga challenges your equilibrium. Remember, even if you topple down time after time, the only way you'll improve is if you try.
For this sequence, move through the first seven poses on your right side, then move through the same seven on your left. Finish with the last three poses that work your core and challenge your balance right before you take Savasana.
You finally stand up after sitting all day at your desk, and your hips, lower back, and shoulders are screamingly tense and sore. Shake off the tightness and stress of the day by stepping onto a yoga mat, and do this relaxing yoga sequence to target all those oh-so-tight areas.
We can't think of a better way to end the day — or even start the morning! — than with an exhilarating Vinyasa flow. Focus on your breath, build heat, and work your core in just 10 minutes with this class from Exhale Santa Monica.
Bikini season might be a distant memory, but you still want to look hot in your leggings and skinny jeans, and your trusty yoga mat has got your
butt back. Sculpt and lengthen your thighs and tush with this 12-posture standing sequence. Move through it on the right side, and then repeat on the left.
Is your bum one part of your body that you wish was a little less noticeable? While doing cardio is essential for decreasing body fat, you also need to strengthen your glutes to make them appear slim and sculpted. Here is an eight-pose yoga sequence specifically designed to tone and trim down your tush. Follow it through on the right side and then repeat once more on the left.
Downward Facing Dog is one of the most common poses you'll find in a yoga class, but if you're bored with the basic version with both hands and feet on the mat, try these variations. You can add them in when you're doing Down Dog in your next yoga class, or breathe through all seven in a row when doing yoga at home. Aside from adding a little fun to your practice, throwing these poses into your sequence will also help to strengthen your arms, core, butt, and legs more effectively.
It seems like everyone is plagued by tight hips these days. Even if you're not a yogi, runners, cyclists, and deskbound workers will all benefit from the following beginner-friendly sequence that helps open the hips, prevent injury, and relieve compression in the spine.
Downward Facing Dog
Start your practice on a strong note with the mother of all poses: Downward Facing Dog.
From Down Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. You'll find yourself in Warrior 1.
From Warrior 1 with your right foot forward, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly for Warrior 3.
After holding Warrior 3, step back for to Warrior 1. After creating a strong base with your feet and legs, extend your arms out in T-position as you rotate your torso to the left, coming into Warrior 2.
From Warrior 2, straighten your right leg and shift your torso to the right, making your spine as long as you can. Release your right hand down, and rest it on your right shin for Open Triangle. Once you've completed Open Triangle, place both hands on the ground and step back for Downward Dog.
Repeat this sequence with your left foot forward, then keep reading for the rest of this hip-opening sequence.
The psoas is a core muscle with a big job to do — and most people don't even know what it is! Traditionally categorized as a hip flexor, the psoas is attached to the lower spine and the thigh, and runs through the pelvis and over the hip joint. Every time you stand, walk, or run, your psoas is engaged.
If you're dealing with a sore back or knee pain, it could very well be a problem with your psoas; this muscle is often exhausted and shortened from overuse, or from sitting all day. Work to lengthen this elusive muscle and relieve tension in your whole body with the following poses.
Plenty of people swear by Bikram yoga, but I believe in the power of building your own internal fire. Celebrate the end of Summer, and move through a fierce twisting sequence with loads of Vinyasas (Four-Limbed Staff to Up Dog to Down Dog). It will be challenging, but your body will thank you for bringing the heat and releasing nasty toxins as you flow.