Some squatting poses in yoga strengthen your quads and booty, and then there are relaxing variations on poses like the Wide Squat, which opens your hips. Here's a two-for-one version of a squat that will stretch your lower back and open your hips. One of my all-time favorite stretches, it feels amazing after a run. To learn how to do this low squat read more Read more

After channeling your inner strength with Goddess pose, it's time to try this variation. Not only will it tone your quads, glutes, and core, but it will also increase flexibility in your shoulders. Sanskrit Name: Parivritta Utkata Konasana English Translation: Revolved Fierce Angle Pose Also Called: Revolved Goddess or Twisting Goddess To learn how to do this pose read more Read more

Channel your inner goddess with this simple but bold yoga pose. Goddess pose builds your inner and outer strength; since it is like a wide squat you will be working your quads and glutes. Sanskrit Name: Utkata Konasana English Translation: Fierce Angle Pose Also Called: Goddess or Victory Squat To learn how to do this pose read more Read more

Wide Squat is a great pose that opens your hips, but if you want to open your shoulders, chest, and increase flexibility in your spine as well, then you're going to love doing Bound Wide Squat. The prep for this pose makes you feel an incredible sense of openness in your heart and lungs. Since you put weight in your bottom hand, it also gives you a great wrist stretch which allows you to shift Read more

'Tis the season for tight hips. If it's snowy where you live, and you're doing all kinds of Winter sports like skiing and snowboarding, I'm sure your whole lower body is feeling tight. The onset of Winter often causes people to exercise less, and not moving around can cause tight muscles, too. If you sit all day at a desk, that's not helping your hips either. I bet your body is just craving to do Read more

In a time crunch, you need to find exercises that work many body parts with one exercise. That is why I am loving this variation on squats I found over at ExerciseTV. It incorporates side bending as well as an overhead press into your basic squat. This means you are not only working your hamstring, quads and glutes (aka your legs and bum), but your obliques (side of your torso) and shoulders as Read more

If you love squats, hiking, climbing stairs, and other exercises that make your thighs and buns burn, then this is the sequence for you. It starts with Fierce pose, which you'll recognize from Sun Salutation B, and moves on to some variations that are sure to strengthen your lower body. Music: "Devata" by Material Read more

Sitting at your desk for countless hours in one position can really tighten up your lower body. So why not do something to open up those hips, quads, and calves? You could always do a Wide Squat on the floor, but if you squat down on top of your chair, you can still get a little work done (I'm all about the multi-tasking). Stay like this for a minute or two, or as long as you'd like. I Read more