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

knees as close together as you can. Gently move your calves to the sides with your thumbs, and lower your hips to the floor between your legs.

If you have any knee pain, sit on a block.

  Easy Hero Twist
    Bring your left hand to your right knee and wrap your right hand around your back to grab your left hip. Gently squeeze your shoulder blades together, inhale, and sit up tall. Exhale and twist around to the right.

If you can’t wrap your arm around your back, place the fingertips of your right hand on the floor behind you.

  Cow Face
    Rise up on your knees. Cross your right leg in front of your left leg so your knees are touching and your right foot points to the left. Open your feet out to the sides. Gently ease your hips down. Rest your hands at your feet and relax your torso over your legs.

  Ankle to Knee
    Place your right ankle on top of your left knee and open your hips so your right knee is on top of your left ankle.

You can help your hips open up in the ankle-to-knee pose by holding your right thigh and rotating it inward. This will help your hips release, and your knee will probably open up a bit more over your left ankle.
If your right knee is far from touching your left ankle, stay where you are and breathe.
If your knees and ankles meet, try walking your torso forward over your shins.

  Compass Prep
    Grab the outside of your left foot with your right hand. Cross your left arm over your left leg and rest your left hand on the floor near your right foot. Gently pull your left leg back until your left knee rests behind your left shoulder.

This is a great hip opener.

  Compass
    If you feel no tension in compass prep, straighten your left leg as you open your shoulders and lean your spine on your left leg. Look up under your right arm.

  Pigeon
    Sit on your heels, then move your right foot in front of you and over to the left side of your mat, and ease your right knee down toward the right side of your mat. Your right shin should be as parallel as you can get it to the front of your mat. Extend your left leg behind you. Walk your hands forward over your right leg. If you can, rest your forehead on the floor.

  Split with Block under Hip
    Grab a block and position it under your right hip. Flex your right foot and extend your right leg forward on your mat. Extend your left leg behind you. Keep your hips square by pulling your right hip back and into the socket and guiding your left hip forward.

  Split with Two Blocks
    Grab a block in each hand and press the blocks down on the mat at your sides, next to your hips. Lift your torso and extend your right leg forward on your mat. Extend your left leg behind you. Keep your hips square by pulling your right hip back and into the socket and guiding your left hip forward.

Try not to slouch forward in your splits. Walk your hands (on the blocks) next to your hips or even a little behind you. Bring your shoulder blades together and lift your chest up and slightly back. Don’t worry about how low you can go. Working in the right alignment and with your breath will open up your body much more quickly and efficiently than forcing yourself into a pose.
Using the blocks for steering can be a big help.
Doing splits doesn’t have to mean getting your hips on the floor and raising your arms like a gymnast. When you use blocks to prop yourself up, you can stay and breathe into the tension in manageable increments. With time and patience, your hamstrings and hips will open up. Keep practicing.

Child’s Pose
    Kneel and sit back on your heels. Extend your torso over your legs and rest your forehead on the floor. Relax your neck and shoulders.

  Child’s Pose Twist
    Thread your left arm under your right arm and rest your left shoulder and ear on the floor. If your hips have lifted, gently lower them back toward your heels.

  Sit on Heels
    Sit up straight and rest your palms on your thighs.



ESSENTIAL POSES

arm balances
& inversions
    ARM BALANCES
    Balancing on your arms strengthens and tones the entire body while targeting the abdominals, shoulders, and arms. Working on arm balances builds focus in the mind and enhances total body coordination and awareness. These poses are commonly used to build heat in the body.

Plank
    Come to your hands and knees. Tuck your toes under and straighten your legs so you are in one horizontal line.

Bring your shoulder blades together.
Keep your elbows straight but not locked. Working with locked elbows is like