Tara Stiles, yoga instructor and owner of Strala Yoga, created a fresh workout for GL. Repeat it all the way through on both sides a few times a week (staying in each pose for 3 to 5 breaths)—you’ll look great and feel less stressed.
1. Standing Forward Bend
Inhale and lift your arms up over your head. Exhale and fold forward, bending at the waist. Interlace your fingers behind your back, straighten your arms and relax your shoulders.
Get into a pushup position. Use your ab and butt muscles to stay straight (don’t let your belly dip or your butt fly up).
3. Up Dog
Start in a plank. Uncurl your toes (you’ll support yourself on the tops of your feet), lower your butt down and let your back arch. Bend your elbows a bit, relax your shoulders and lift your chest up.
4. Down Dog
From up dog, tuck your toes under so your feet are flat on the ground (or as close as possible). Lift your hips into the air. Keep your back straight and strong.
5. Down Dog Split with Open Hips
From down dog, inhale and lift your right leg up in the air behind you. Open your hips and shoulders to face the right and bend your knee behind you to open the hips even more.
6. Down Dog Split with Square Hips
Keep the right leg lifted high and square off your hips, so the toes point down toward the ground. Flex your foot and reach through your heel.
7. Knee to Forehead
From the down dog split, lift your right knee and try to touch it to your forehead.
8. Low Lunge
Now, place your right foot between your hands and move into a low lunge.
9. Warrior III
From the low lunge, shift your weight onto your right leg and stand up. Extend your left leg behind you, keeping your hips square to the floor. If you feel stable, reach your arms out in front of you (like our model). Wobbly? Keep your fingers on the floor.
From Warrior III, stand up and place your left leg on the ground. Open the left knee out to the side. Grab your left ankle with your left hand and press it into your upper thigh. Reach your arms over your head or keep your hands in a prayer position. Repeat the routine on the other side.
BY GL ON 3/25/2011 2:00:00 PM
POSTED IN fitness, mind/motivation, workouts, yoga workouts