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Stretch It: Low Squat
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.
Strike a Yoga Pose: Twisting Goddess
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
Strike a Yoga Pose: Goddess
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
Strike a Yoga Pose: Prep For Bound Wide Squat
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 weight into your heels so you can stretch your calf muscles.
Strike a Yoga Pose: Wide Squat
'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.
ExerciseTV: Squat With Side Bend and Overhead Press
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.
Yoga Video: Fierce Sequence
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
Work it Girl: Chair Squat
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).
Get Physical: Family Yoga
Doing yoga can be so much fun, especially when you do it with people you care about. Why not designate a half hour this weekend to practicing with your entire family? Ideally you should do it around 10:30 or 2:30, so you are in between mealtimes (yoga doesn't feel very good on a full or completely empty belly).
YOGA CHALLENGE: Balancing Wide Squat
Spring has gotten me excited for the newest yoga challenge - Balancing Squat. This pose is great for stretching out the tiny muscles in your feet that have been cooped up in big clunky boots for much too long. This is also great for feet that get so stiff and sore from walking in heels and running.
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