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

your shoulders.

  Half Happy Baby
    Bend your right knee and flex your foot to face the ceiling. Grab the outside of your right foot with your right hand and bend your knee toward your armpit. Point the toes of your left foot.

  Happy Baby
    Bend both knees and f I ex your feet to face the ceiling. Grab the outside of each foot with your hands and bend your knees toward your armpits.

  Knee Cross
    Lace your fingers together behind your head. Bend your left knee in to your chest and bring your right elbow across your body and to the outside of your knee.

  Knee Hug
    Hug both knees to your chest and rock slowly from side to side on your back. Breathe deeply and slowly. Let your whole back relax into your mat.

  Reclining Goddess
    Bring the soles of your feet together and let your knees relax out to the sides. Extend your arms out to the sides. Bend your elbows at right angles so your hands point above your head.

Relax your shoulders and hips into the floor on each exhale.

Feet Up with Block
    Place a block between your thighs and lie down on your back. Extend your legs straight up from your hips and flex your feet. Press your lower back firmly against the floor and keep your arms down by your sides.

If this is too much pressure on your lower back, you can bend your knees slightly and place your hands under your hips.
If you want more of a challenge, you can rest your arms on the floor above your head.

  Leg Raise with Block
    With straight legs, lower your heels toward the floor as much as you can while keeping your lower back against the floor. Pause at the low point and then lift your legs back up to vertical.

If keeping straight legs is difficult or hurts your lower back, bend your knees slightly.
Keep your breath moving and your belly pulled in.

  Hover with Block
    Lie down and extend your legs straight out with your toes pointed. Keep your feet, head, and shoulders raised off the floor and reach your arms straight out toward your knees. Press your lower back against the floor.

  Knee to Chest
    Bring your right knee to your chest and wrap your hands or arms around your shin to pull it gently closer to you.

This lengthens your extended leg and loosens up your hip.

  Single Leg Extension
    Extend your right leg straight up toward the ceiling, foot flexed. Hold your leg with both hands behind your knee or closer to your ankle. Keep your leg straight and bring it closer to your head on each exhale. Lower it slowly.

Remember to stay gentle with these stretches so they are more of a release than a stretch.

  Spine Twist
    Bring your right knee to your chest and twist it across your body until your right knee rests on the floor. Turn your head to the right and bring your arms out so your upper body forms a T shape.

  Hip Release, Foot in Elbow
    Place the bottom of your right foot in the crook of your left elbow. Let your right knee fall out to the right side, and wrap your arms around your leg. Inhale and lengthen your spine. Exhale and draw your leg closer to you.

  Corpse
    Lie with both legs straight and resting on the floor in front of you. Relax your arms by your sides. Close your eyes and breathe deeply into your belly to release any leftover tension. Let your breathing return to normal and rest here.

  Supported Corpse with Blocks
    Place a block lengthwise on your mat. Lie on your back with the block between your shoulder blades and rest your spine along the block, keeping your hips on the floor. Put a second block vertically under your head.

Propping yourself up on blocks helps to open your chest, spine, and hips.
    CLEAR YOUR MIND
    The point of corpse pose is to practice doing nothing. This can be very difficult, but it’s an important part of letting your body soak in all the benefits of your work. If your attention strays off to thinking, try returning your focus to breathing and relaxing your whole body, as well as your mind.

BACK BENDS
    Back bends strengthen and lengthen the entire spine and open the hips. They help improve posture, relieve tension in tight shoulders, and ease mild back pain. Simple back bends can be used to warm up the body, and deeper back bends are best done after the body has been warmed up with some standing and seated poses.
    Back bending is more about opening and releasing tension than about pushing to get yourself into a pose. You may need to spend time using blocks and breathing deeply to release tension in tight areas to do some of these poses. Forcing and