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

staying in each pose for 5 deep inhales and exhales, unless otherwise noted.
      Leg Raise with Block
      Feet Up with Block

    Return to the previous pose, then repeat up-and-down movement 20 times.
      Bent Boat
      Hover with Block
      Hamstring Release

    Do to one side, then the other.
      Knee Cross

    Do to one side, then the other.
      Baby Bridge
    ANYTIME, ANYWHERE
    You can do these abdominal exercises whenever you have a free moment. Try this routine while you are sitting on your mat waiting for your yoga class to begin. It’s a great way to ignite your core and feel your body from the very start of a class. You can even practice this at home in front of the TV.

Toning / Upper Body

    This series will work your arms, shoulders, upper back, and chest-hard. Feel free to take a moment or two to shake out your arms between poses.
    the
ROUTINE
Try the following sequence, staying in each pose for 5 deep inhales and exhales, unless otherwise noted.
      Plank
      Side Plank

    Do to one side then the other.
      Down Dog
      Down Dog Split, Forearm Lower

    Stay here for 5 inhales and exhales, then straighten your arm and lower your leg back into down dog. Repeat on the other side.
      Forearm Stand Prep
      Crow
      Side Crow

    Do to one side, then the other.
    BREATHE DEEP
    Check in on your breath. During challenging sequences, it’s easy to lose track of long, deep breathing. If your breaths become short and fast, guide them back to long and deep. Deep breathing will help you through a challenging routine like this one. When you breathe short and fast, your body switches into panic mode and tightens up. When you take long, deep breaths, your body and mind remain calm, and you’re able to move with control. By getting rid of unnecessary anxiety and tension, deep breathing can help you move well past whatever limitations you might think you have.

YOGA INTERVENTION

Fernanda Hess
THE ISSUE: STRESS EATING AND WEIGHT GAIN
    “
Breathing consciously during yoga movements connects my mind to my body and keeps me focused on the present. It resets the thinking patterns that get me in trouble with food—fear, anxiety, sadness—which usually relate to my past or future, never my present. So if I keep myself in the present, I am happy. I make better decisions about food and my life.”
    Brazilian native Fernanda Hess has always had to watch her diet to maintain a normal weight. “It’s been a constant struggle over the years,” admits the 26-year-old, “especially during times of stress.”
    The problem came to a head when Fernanda moved from Rio de Janeiro to Boston in 2004 to attend college. The combination of relocating, experiencing college life, and adapting to a new culture was beyond stressful. “I used food to cope,” Fernanda says, and her weight skyrocketed from 120 to 155 pounds during her first semester. On her 5-foot-5-inch frame, the extra heft was hard to ignore. “The change in my body really upset me,” she admits.
    “I began walking, running, and lifting weights,” Fernanda says. “I even worked with a personal trainer.” But it was a lot of effort with little result. “Even though I was burning 500 to 600 extra calories a day, I could not control my impulse to eat,” she says. “Maybe I lost 7 pounds.”
    The gym also offered yoga classes, and one day when Fernanda’s stress was out of control, she tried one to see if it would help her relax. “The class was extremely challenging, but afterward I felt amazing and came back the next day for another one,” she says.
    After a few sessions, Fernanda realized her compulsion to eat was starting to diminish, and eventually she ditched training altogether for yoga. “In 8 months, I lost 35 pounds,” she says.
    “Yoga makes me feel connected to my body in a way that helps me control what I eat,” a fact that would be confirmed just a few years later in 2009, when Fernanda moved to New York City to start a new job as a voice and speech coach and she stopped going to class. The result? She regained 17 pounds. “I guess I don’t react well to moving!” she says. Once Fernanda settled into her job, determined not to go through a repeat of her “freshman 35,” she got back on her yoga mat and made regular practice a priority. Within a month, she’d lost 5 pounds. “Yoga does amazing things for my impulse control when it comes to eating,” she says.
    NIX THE QUICK FIX
    Quick diets and fitness fixes don’t work, because they contribute to a