Slim Calm Sexy Yoga: 210 Proven Yoga Moves for Mind/Body Bliss

toward your shin.

Reaching out evenly in all directions helps with balance. Imagine a string is pulling your left foot up while a magnet is pulling your right foot down.

  Standing Split Squat
    Inhale as you bend both knees, lower your hips toward the floor, and bring your left knee outside your right ankle. Hover a few inches above the ground with your left shin parallel to the floor, toes pointed.

  Standing Twisted Leg Extension
    Return to standing. Bend your right knee to your chest and grab the outside of your right foot with your left hand. Lengthen out of your lower back and extend your right leg forward. Open your torso toward the right and extend your right arm behind you, parallel to the floor. Look toward your right hand.

Press firmly down through your standing leg by spreading your toes, engaging all the muscles in your leg, and pushing your foot into the floor. You may hear in yoga class to “push the floor away.” That’s what the teacher is talking about.

  Standing Shin Hug
    Lift your right leg and bend your knee in to your chest; you can bend your left leg slightly for balance. Wrap your hands around your right shin and hug your knee to your chest.

  Big-Toe Hold, Front
    Bring the forefinger and middle finger of your right hand around your right big toe. Rest your left hand on your left hip for balance. Lengthen your back and straighten your left leg. If your back is straight and your left leg is also straight, try extending your right leg forward.

Don’t sacrifice a straight back when you extend your leg. Working with a straight back and straight standing leg will open up your body efficiently. It’s okay to keep your extended leg slightly bent.

  Big-Toe Hold, Side
    Keeping the big-toe hold, extend your right leg out to your right side.

  Dancer
    Come back to your shin hug and grab the inside of your right shin (or ankle) with your right hand. Raise your right leg as high as you can behind you while continuing to hold your shin with your right hand. Reach your left arm up to counterbalance.

In dancer, it helps with balance to press your ankle or shin into your hand instead of lifting it back behind you. The pressure of your leg in your hand stabilizes you.
Focus on a point straight ahead to stay steady.

  Half Moon
    Bend at the waist and place the fingertips of your right hand on the floor a few inches in front of your right foot. Straighten your legs and lift your left leg straight behind you, flexing your foot. Open your hips, torso, and shoulders to the left and bring your left arm straight up. Look toward your left hand.

  Twisted Half Moon
    Stay on your right foot and bring the fingertips of your left hand to the floor under your left shoulder. Square off your hips, then open your torso and shoulder to the right and lift your right arm straight up.

You can check to see if your hips are square by dropping your head and making sure your left foot is pointing down.

  Half Moon, Bent Knee, Arch
    Twist your torso to the left, rest the fingertips of your right hand on the floor, and raise your left hand off the floor. Bend your left knee and grab the top of your left foot with your left hand. Gently pull your left foot back behind your hips so your bent knee points to the right, open your chest, and look up.

    CHEST-OPENING TRICK
    When opening the chest and shoulders in balance poses such as half moon and twisted half moon, it helps to keep your neck and chest relaxed. Easing up in the chest area allows you to rotate your torso more easily.



ESSENTIAL POSES

seated
poses
    Seated poses calm the body, release tension in the hips and hamstrings, and soothe the mind. They are used for warming up and cooling down, and for meditation.

Seated Meditation
    Sit up tall in a comfortable position with your knees bent and your legs crossed. Rest your palms on your upper thighs and relax your shoulders. Lift your belly toward your spine and keep your collarbones open and relaxed.

Meditation is all about using your breath to quiet your mind. Close your eyes and rest your attention on your breath. If thoughts start to swirl around in your head, guide your focus back to your breath.

  Seated Meditation with Block
    Sit on a block and fold your legs in so your knees relax out to the sides.

Using a block gives your hips and spine a chance to sit up straight without stressing your lower back.

  Seated Meditation, Arms in V
    Sit up comfortably and lift your arms into a V shape. Use