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

pushing isn’t a great idea in any pose, but it simply won’t work when it comes to back bends. Yoga creates a balance of strength and flexibility. You need both to be really strong. Too much muscular strength without flexibility restricts movement. Too much flexibility without strength in the muscles creates instability. Both imbalances can lead to injury and roadblocks.

Cat
    Came to all fours. Spread your fingers wide and make sure your hands are under your shoulders and your knees are under your hips. Inhale, tuck your tailbone, round your back, and look toward your belly.

  Cow
    Exhale, drop your belly, arch your lower back, and look up.

  Sphinx
    Lie on your stomach. Bring your elbows under your shoulders and rest your forearms on the floor in front of you. Spread your fingers, press your hands against the floor, and pull your upper arms gently back toward your torso while keeping your forearms where they are. Inhale and press your chest forward, and bring your shoulder blades together while dropping them down and away from your ears.

Drop your shoulders away from your ears.

  Up Dog
    Keeping your palms pressed down, straighten your arms, roll your shoulders down and back, and press your chest forward. Let your thighs and shins come up off the floor.

Gently press the tops of your feet against the floor; your knees can also remain on the floor to help support your lower back.
Bend your elbows slightly and sway your torso from side to side to release tension.

  Bow
    Lying on your belly, bend your knees and grab the outside of your feet. Gently press your feet into your hands and lift your chest and knees up. Keep the back of your neck long.

    TIP:
If holding your ankles in bow pose hurts your back or knees, try this more gentle variation instead: Lie flat on your stomach with your arms down along your sides. Lift your chest forward and up while extending your legs straight back. Raise your feet off the floor straight behind you. Take 5 long, deep breaths and gently lower yourself.

Tabletop
    From a sitting position with your knees bent and feet flat on the floor, place your hands on the floor a few inches behind your hips, fingers facing toward you. Inhale, press up, and lift your torso until it’s parallel to the floor.

Keep your abdominals engaged to maintain a straight line from your shoulders to your knees.

  Baby Bridge
    Lie down on your back with your knees bent and feet flat on the floor. Place your hands on the floor next to your hips and gently lift your hips, pressing your arms into the floor. Grab your ankles with your hands.

  Bridge, Hands Interlaced
    Lace your fingers together between your feet. Wiggle your shoulder blades together and press your chest toward your chin. Keep your feet flat on the floor and reach your hips up farther.

  Supported Bridge on One Block
    Place a block vertically on your mat. Lie down, bend your knees, and lift your hips so you’re resting the small of your back on the block. Rest your head on the floor and relax your arms out to the sides.

  Supported Bridge on Two Blocks
    Place a block lengthwise on its side on your mat. Lie down, resting the middle of your spine along the center of the block. Stand the other block vertically and place it under your lower back. Let your arms rest at your sides.

    PRACTICE PATIENCE
    Back bending may come easily or be very challenging for you. When I started practicing yoga, I was also a classical dancer and pretty flexible in my lower back. I had to use patience to gain openness in my upper back and learn not to rely on my lower back to do all the work. If you don’t work on what is challenging, progress will stagnate and you’ll be much more prone to injury. On the other hand, if you keep open to exploring new boundaries and challenges, you’ll give yourself a great glow and find new energy.
    Whatever your process is, remember that it’s your process. Enjoy every step. If you fixate too much on where you’re going, you may miss how to get there. Stick with it, and don’t forget to have fun.

PARTNER-SUPPORTED POSES
    Practicing yoga with your partner is a great way to spend time together. Any time you support each other while performing a physical endeavor, you build trust and communication, which can help strengthen your relationship. When practicing these poses, make sure to switch roles each time so you both get the benefits.

  Back-to-Back Sitting
    Sit back to back, either on the floor or on a block,