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

your inhales to lift some of the weight out of your body, and use your exhales to release tension. Relax your shoulders.

  Seated Meditation, Arms Out to Sides
    Sit up comfortably and extend your arms straight out to your sides, palms facing out.

  Seated Palm Press
    Lace your fingers together and press your palms up toward the ceiling. Relax your shoulders so you have room around your neck, and look up at your hands. You can do this on a bed, couch, or chair with your legs uncrossed and your feet pressed firmly against the floor.

  Seated Side Release
    Stretch your right arm up and over your right ear. Bend from the waist to your left side and rest your left forearm on the floor. Turn your head to the right and look toward your right hand.

Breathe, and feel your ribs physically expand on the inhale and all the muscles release on the exhale.
On each inhale, reach up higher; on each exhale, lengthen your torso.

  Seated Chest Opener
    Place the fingertips of both hands on the floor behind you. Press down with your fingertips and lift your chest up.

  Seated Easy Twist
    Bring your right hand to your left knee. Place the fingertips of your left hand on the floor behind you. Inhale and sit up tall. Exhale and twist around to the left.

Use your breaths to get more from your twist. Each time you exhale, try to rotate your body a little farther.
    RELAX!
    There is no extra credit in yoga for clenching muscles that you don’t need for the movement. Unnecessary muscle engagement only inhibits building optimal strength and flexibility. Use what you need. Rest what you don’t.

Seated Forward Bend
    Extend your legs out in front of you, feet flexed. Reach your arms up, then lengthen your torso down over your legs. Grab your feet with your hands.

If your hamstrings or lower back are tight, bend your knees enough so you can rest your torso on your thighs. If you practice this way each day, you will start to notice your heels inching their way forward until one day you are in a forward bend with straight legs, your back long, and your torso resting on your legs.

If reaching your feet is uncomfortable, you can grab your shins instead.

  Seated Forward Bend, Bent Knees
    Bend your knees slightly. Flex your feet, reach your torso over your legs, and grab your toes. Relax your torso on your legs.

  Seated Forward Bend, Round Back
    Straighten your legs and round your back, looking down at your knees.

  Seated Wide Leg Straddle
    Extend your legs out to the sides, feet flexed. Bend forward at the hips and rest your forearms on the floor.

Use your breath to accomplish the most difficult movements, rather than relying on just your muscles. Each time you exhale, allow your legs to open up a bit more.

To open your legs even farther, place your left hand in front of your hips and your right hand behind them. Press down with your hands as you lift your hips and scoot forward. Gently lower your hips to the floor.
Try backing off a bit from your fullest range of motion in the seated wide leg straddle. When you breathe in a less intense version of the pose, your body is able to open up more easily than when you push it to its limit. You’ll get further by taking your time.

  Seated Wide Leg Straddle with Twist
    Bring your left hand to your right foot and place the fingertips of your right hand on the floor beside you. Bend at the waist and extend your torso over your right leg. Look toward your right hand.

To get a better stretch, lift your right shoulder and drop your left shoulder.

  Seated Open-Leg Forward Bend
    Bring your legs in to the edges of your mat. Flex your feet and bend your knees slightly. Hold your feet with your hands, bend at your hips, and lengthen your torso over your legs.

  Seated Single-Leg Forward Bend
    Bend your left knee and rest the bottom of your foot on your right inner thigh. Rest your left knee on the floor out to your left side. Reach your arms up overhead and inhale into your ribs. Exhale as you bring both hands to your right foot.

Lengthen from your lower back and belly. Rounding over and hunching your shoulders will cause tension in your back and won’t do much for your hamstrings, either. You may not go as far as you’d like when bending, but you’ll get much more out of the pose and go farther over time.

  Seated Cross-Legged Easy Forward Bend
    Cross your legs and gently bend forward at your hips, letting your hands stretch out straight in front of you on your mat. Breathe