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

slouching. You might be able to hold the position more easily, but it won’t help you build strength because you rely on the joint to do the work instead of relying on your muscles. Back off slightly from your hyperex-tended position so your elbows are straight. In plank, your elbows should be facing back toward your feet. Working this way will build strong and sexy shoulders.
Extend forward through the top of your head and reach back through your heels. Reach the backs of your legs up.
Make sure your hands are under your shoulders and your fingers are spread wide, as if you were squishing them into wet sand. Spreading your fingers ensures a stable foundation that builds strength effectively and prevents injury.

  Half Pushup
    Bend your elbows so they point straight back along your ribs and lower yourself halfway to the floor. Pause when your upper arms are parallel to the floor.

Reach out forward through the top of your head and back through your heels.
Lift your stomach up and in to keep your body in one straight line.

  Side Plank
    Press your left hand firmly against the floor and roll to the outside edge of your left foot, stacking your right ankle, hip, and shoulder on top of your left ankle, hip, and shoulder. Reach straight up with your right arm and look up toward your hand.

  Plank Forearm
    Get into a plank pose resting on your forearms.

Extend forward through the top of your head and reach back through your heels.
Keep your stomach strong and your body in one straight line.

  Plank Split
    Lift your left leg and bring your body forward so your shoulders stack on top of your wrists.

Crow
    Bend at the waist and place your hands on the floor. Walk your feet up to your hands. Bend your knees slightly and place your knees in your armpits. Bring your feet together and come into a squat. Lean toward and rest your hands on the floor. Lean your shoulders gently forward beyond your wrists. Try lifting one foot just off the floor, then the other. Then rest all your weight on your hands and try lifting both feet off the floor.

Lift your hips and belly.

If you’re not comfortable balancing in crow, rest your toes on the floor.
    BE WHERE YOU ARE
    If you are unable to lift your feet off the floor in crow pose, that’s completely fine. You’ll build strength by pressing the floor away and lifting up in your hips and stomach. Eventually, with practice, you will be able to come into crow, and when you do, you’ll find yet another pose to master. There will always be another pose learn, so don’t worry about it and just be present where you are.

  Side Crow
    Bring your toes back to the floor, then swivel your knees to the right. Press your left thigh on the back of your right upper arm. Lean your shoulders out past your thighs and carefully try lifting your toes off the floor.

If you have trouble balancing in side crow, let your feet rest on the floor.

  Half Crow Lift
    From crow, lift your hips and bring your right knee to the outside of your right shoulder.

  Knee to Forehead
    Lift your hips and bring your right knee to your forehead. Roll your upper back forward.

  Knee Cross Lift
    Bend your elbows and bring your right knee across to the back of your left upper arm. Roll onto the inner edges of the toes of your left foot.

INVERSIONS
    Inversion poses build body awareness, strength, balance, and coordination. They are used to stimulate the entire body and mind. Inversions are usually practiced after warming up the body with standing and seated poses.

    Proper alignment is everything in a headstand. You can’t fake it with this one. Practice the moves that strengthen and open you until you can get your hips directly above your shoulders. Once you’re comfortable and have your alignment down, you can start to move into a full head-stand. Give your full attention to all the steps along the way–it’s hard work, but you’ll be rewarded for not rushing.

  Headstand Sock Slide
    Put on a pair of socks. I know, unusual for yoga, but this is a fun one that builds strength, too!
    Kneel on the floor facing your mat. Lace your fingers together and place your forearms on the floor, keeping your elbows shoulder-width apart. Place the top of your head on the mat so the palms of your hands are cradling the back of your head. Tuck your toes under and straighten your legs [A] . Engage your abs, pulling your belly in, and slide your feet toward your head until your hips are above your shoulders [B] .

    TIP: