YOGA

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Calming Yoga Poses For Stress Relief

Finally! Release yourself from stress with these 13 stress relieving yoga poses.

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10 Power Yoga Workouts To Reduce Weight Fast

Try these top yoga poses & you will love the physical & mental results!

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Perform these yoga poses on a regular basis for maximum results.

 

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Try these energizing yoga moves in the privacy of your own home. These poses will give you lasting energy to start your day off right!

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Fat Blasting Yoga

This fat blasting yoga will have you burning fat and calories!

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This intense workout focuses on stabilizing muscles. That’s the difficult part that will help to blast fat away! Discovering new muscles and new ways to make our bodies adapt to change will always bring amazing results. Yoga is all about adapting to change.

Equipment Needed: Yoga mat, water for hydration, towel, Interval timer.

What to Do: You’re going to do 2 sets of this routine. Start with 1. Sun Salutation. After you do 9. Bridge Pose, jump back to the 2. Plank, and restart the routine and then complete it in its entirety. Focus on controlled breathing. If a minute hold is too easy for these exercises, add 30 seconds to increase the difficulty. Do this routine 3 times per week and alternate your starting base foot to revamp the workout.

Poses:

1. Sun Salutation-  The Sun is our number one source of energy. Paying homage to the Sun helps transition and bring focus into your upcoming routine. 2 repetitions
2. Plank- Keep your CORE tight. 1 minute
3. Downward Dog Leg Lift- Start with the right foot as your base. 10 repetitions each leg
4. Lunge- Start with the right foot as your base. 1 minute
5. Warrior 1- Start with the right foot as your base. Long and strong arms. 1 minute
6. Tree Pose- Strong legs! Start with the left foot as your base. 1 minute
7. Warrior 2- Start with the left foot as your base. 1 minute
8. Plank- 1 minute
9. Bridge Pose- 1 minute
10. Happy Baby Pose- Let loose and feel free. Smile and say something positive to yourself.1 minute

End with a moderated Sun Salutation. Hands together, thumbs centered in your chest. Two big breaths so you can feel your hands rising and you  inhale and exhale. Hands together still and up straight in the air into a slight Half Crescent Moon Pose. One last deep breath in. Exhale, hands come down. You greet the Sun to start and you bid farewell to the Sun to end.Namaste!

DOWNWARD DOG LEG LIFT             Image result for woman downward dog leg lift yoga

PLANK

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WORRIOR 1                                                  TREE POSE

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WORRIOR 2

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LUNGE

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BRIDGE POSE                                                                HAPPY BABY POSE

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SUN SALUTATIONS

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Hard Core Yoga

Yoga that targets your core muscles is centering and effective!

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I know what you’re thinking. Hardcore Yoga? No thanks. But wait! It’s not hardcore, it’s HardCORE! CORE as in abs. A sleek pair of hard abs will make you feel sexy and strong.Yoga is normally practiced as a full body workout, but if you create a routine of poses to target specific muscle groups, the results will be phenomenal.

This routine will strengthen your upper abs and those pesky lowers abs and obliques. Most importantly, we’ll also target the spine and lower back, as they are part of your core. Since focus is important in yoga, all those minor and stabilizer muscles will be used to shred that midsection. A strong core is central to everyday life.  If you’re feeling strong, check out our BONUS Telasana Core Pose below!

Equipment Needed: Yoga mat, towel, water for hydration, Interval Timer

What to Do: These poses are great for every level yogi, even if you’re a first timer. Initially, focus on 5 deep breaths for each pose. As the moves begin to feel more comfortable and you begin to feel more strong, hold for a minute while still focusing on strong controlled breaths and your core. Do this routine 3 times per week with 3 complete circuits for the best results!

1. Locust
2. Camel Pose
3. Side Plank Pose
4. Cobra Pose
5. Bridge pose
6. Sphinx Pose
7. Upward plank

LOCUST                                                        CAMEL POSE

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UPWARDS PLANK

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COBRA POSE

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BRIDGE POSE

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SPHINX POSE

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3 Yoga Poses for Toned Legs

These poses will help you earn those legs for days!

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Yoga might feel more organic and serene than doing a series of squats, but don’t let its peaceful pace fool you! Holding certain poses for a length of time will fire up your muscles and have you feeling some serious burn. Here at SkinnyMs., we’ve collected 3 yoga moves that’ll sculpt your legs into bikini-season perfection! You can modify these powerful poses based on your fitness level, and adding them to your exercise routine just 3 times a week will yield striking, leg-licious results. So what are you waiting for? Check out these beyond-effective exercises guaranteed lengthen and strengthen, and have you busting out those short shorts in no time!

Equipment Needed: yoga mat, interval timer (Gymboss is a free app download)

What to Do: Hold each pose based on your fitness level. Perform on both legs before moving on to the next exercise with no rest in between. Complete 3 rounds. You can complete this routine three times a week for amazing legs.

Beginner’s Level: 30 seconds
Intermediate Level: 40 seconds
Advanced Level: 1 minute

Exercises:

1. Warrior III
2. Tree Pose
3. Crescent Lunge  

            TREE POSE                        WORRIOR III

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CRESCENT LUNGE

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6 Yoga Poses for Stronger Running

Train your legs individually and together they become a powerhouse!

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You don’t have to be a Yogi to do these poses. Transition into the movements slowly, find balance, take strong breaths, and most importantly listen to your body. These poses will open up your hips, strengthen your legs and help with focus for any run.

 Equipment Needed: Yoga Mat, interval timer

What To Do: Initially, focus on 5 deep breaths for each pose. As the moves begin to feel more comfortable, hold for a minute while still focusing on strong controlled breaths. Do this routine 3 times a week with 3 complete circuits for the best results!

Exercises:

1. Tree Pose
2. Chair Pose
3. Warrior I
4. Half Moon Pose
5. Triangle Pose
6. Warrior III

TREE POSE                        WORRIOR III

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WORRIOR 1

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CHAIR POSE                                                                  HALF MOON POSE

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TRIANGLE POSE

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Yoga Workout for Weight Loss

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This workout incorporates yoga exercises in a simple fashion to help introduce beginners who want to shape up to the multiple benefits and flow of yoga. Practice each exercise individually, going through ten repetitions or ten breaths. Be sure on each repetition to pay special attention to your breathing. Please note that you should be inhaling and exhaling deeply and in rhythm with each exercise. Inhale through your nose and exhale through your mouth.

Equipment Needed: water for hydration and a yoga mat or soft surface.

What to Do: Complete one round of the following routine.

1. Dynamic Standing Forward Fold– 10 repetitions
2. Plank to Downward Dog– 10 repetitions
3. Cat Cow Pose– 10 repetitions
4. Side Yoga Plank– 10 repetitions each side
5. Sun Salutation– 10 breaths
6. Chair Pose– 10 breaths
7. Bridge Pose– 10 repetitions

DYNAMIC STANDING FORWARD FOLD

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PLANK TO DOWNWARD DOG         SIDE PLANK

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CAT (bottom) COW POSE

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SUN SALUTATIONS

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BRIDGE POSE

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CHAIR POSE

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7 Yoga Poses to Tone and Define Your Arms

Get the arms of your dreams!

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Look at any yogi or yoga instructor and you’ll most likely notice chiseled arms. Yoga incorporates extensive body weight exercises that allow you to get a full body workout using nothing but a yoga mat!

Equipment Needed: water for hydration, and a yoga mat or soft surface.

What to Do: Ideally, we would like for you to be able to go through each arm toning yoga pose like a circuit, holding each pose for 5 breaths. Then, whenever you feel comfortable, advance to 10 breaths.

Poses and Sequence:
1. Downward Facing Dog
2. High Plank
3. Chaturanga
4. Upward Dog (Urdhva Mukha Svanasana)
5. Dolphin Pose
6. Right Side Plank (Vasisthasana)
7. Left Side Plank (Vasisthasana)

HIGH PLANK                                     DOWNWARD FACING DOG

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UPWARD FACING  DOG

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DOLPHIN POSE

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CHATURANGA

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SIDE PLANK

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5 Yoga Poses Every Pregnant Woman Should Know

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When you’re pregnant, parts of your body hurt that you didn’t even know existed. Weird aches and pains pop up out of nowhere and your growing belly can make finding comfortable positions nearly impossible.

It’s recommended to start by sitting and doing three head rolls to the right and then left. You may be tempted to rush through this part, but don’t — few things feel as good and relieve as much tension during pregnancy as a slow, deep head roll.

Feel better already, don’t you? Now, onto those 5 positions:

1. Extended Side Angle Pose:
We feel especially sluggish during pregnancy, but that doesn’t mean you can’t find energy reserves to tap into. Try the extended side angle pose when you’re dragging. It requires strong legs and works to open up the hips — a much needed stretch if you’re sitting at a desk all day. “Extending the upper arm above the head at an angle works the whole side body from finger tips to the extended back leg,” notes Broda. If you reach for it, you might find you have more energy than you think.

Remember to keep a bent elbow on the bent knee during pregnancy.
2. Triangle Pose:
Somewhere between remembering to take your vitamins and prepping a nursery, did you start to feel like you were losing your sanity just a bit? While pregnancy is a time of celebration, it is also a highly anxious time and you may find yourself carrying around a bit too much tension. Try a modified triangle pose to regain your sense of balance. This all-around good pose works the legs, stretches the side body, energizes the hips, and opens up the shoulders, which (we’re guessing) have started to cave in a bit under the pressure.

Modify this pose during pregnancy to ensure your stance isn’t too wide.
3. Sitting Side Stretch:
Around week 30, you may look down in terror as you try to figure out where 10 more weeks of growth are supposed to go. The sitting side stretch will open your side waist and pelvis and stretch the hips. “As our bellies get bigger,” Broda reminds us, “it’s important to find as much space in your torso as possible.”

4. Cat / Cow Poses:
Do back pains have you already dreading the ominous and mysterious sounding “back labor?” We feel you. Most women will endure back pains at some point in their pregnancy, but gently rocking between cat and cow poses will work to warm up the spine and stretch the body, hopefully getting you back on track. They also help to shift the weight of the baby away from the spine, giving you some much needed relief. You’ll want to remember and practice this one, Broda says, in case you do have “back labor.”

5. Child’s Pose:
If you’ve ever taken a yoga class, you probably love child’s pose because it signifies a short break from all the hard work. When you’re pregnant, however, your normal day can begin to feel like a lot of hard work and it’s important to take time to rest and regroup. When in child’s pose, Broda recommends focusing on relaxing the face and breathing deeply into the back — two important lessons to remember in between contractions!

As your belly grows, keep your big toes together and spread your knees apart to create space. Likewise, if it’s more comfortable to sit up high, rather than bringing your bum to your ankles, go for it. Just remember to rest your forehead and to breath deeply into your back.
 

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6 Yoga Poses That Lift and Tighten Your Butt

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Yoga is a unique form of exercise that lengthens muscles to create a lean, toned look. We created 6 Yoga Poses that Lift and Tighten Your Butt to give women the chance to work their backside muscles. Whether your butt is flat or a bubble, this tightening yoga routine will do the trick. Every woman wants her butt a little bit lifted and tightened, so we’re here to help!

Yoga may not look like a workout that is going to be a high intensity sweat session, but it will challenge your muscles when done correctly! To reap the maximum effects of this workout, remember that cardio and clean eating are essential to losing weight and maximizing our workouts!

Equipment Needed: Water for hydration and a yoga mat or a soft surface.

What to Do: Watch the demonstrations of each exercise, and then try to do each exercise for 5 breaths on each leg. Advance to progressing through the yoga routine like a circuit, inhaling and exhaling, while transitioning from one pose to the next.  Complete two circuits of 5 breaths for each pose.

Exercises:

1. Downward Dog
2. Crescent Lunge
3. Half Moon Pose
4. Tree Pose
5. Chair Pose
6. Bridge Pose

DOWNWARD FACING DOG

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CRESCENT LUNGE

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BRIDGE POSE

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CHAIR POSE

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BRIDGE POSE

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Yoga for Easier Birth

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How Yoga Prepares You For Labor: Prenatal yoga addresses the physical challenges inherent to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage. Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you’ve never done yoga before, the modified moves taught in prenatal yoga are both safe and beneficial to expectant moms. Plus, women with difficult pregnancies may find comfort in yoga’s gentle motions and breathing.
STANDING MOUNTAIN
To warm up your muscles, most yoga sequences start with this pose: Stand with feet farther than hip-width apart, knees slightly bent and toes pointed straight ahead, your palms touching at “heart center” (in front of your chest). Close your eyes and breathe deeply
STANDING MOUNTAIN POSE
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[A] . Inhale and sweep your arms out and overhead, bending back slightly (next slide).
[B] Exhale and stand upright, returning your hands to your heart center [A].
Repeat for 10 full breaths.
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Triangle Pose strengthens your entire body. Stand with your feet farther than shoulder-width apart. Face your right toes forward and left toes out. Bend your left leg, placing your left hand on the thigh, eyes looking down (this slide

TRIANGLE POSE

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[A]. Inhale, then exhale as you lift your right arm above your shoulder and turn your head, eyes looking up. Place your left arm on your thigh for support (next slide).

[B].Hold for 1 full breath as you lower your right arm and straighten leg. Return to starting position, then repeat for 5 full breaths.

Reverse feet and repeat sequence on the other side.

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Supported Squat. Stand with your feet wider than hips, with a stack of pillows on the floor behind you. Bend your knees to lower your hips into a deep squat, sitting on the pillows, palms together at your heart center.

SUPPORTED SQUAT

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Breathe: Close your eyes and breathe deeply through your nose as you relax your pelvic floor (the muscles surrounding the vagina). Hold for 10 full breaths, then go onto hands and knees for the next move. This move is a great preparation for birth.

Note: This pose is not recommended if you are experiencing any signs of premature labor.

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COW (cat cow sequence)
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Cat Cow Pose

[A]. Kneel on all fours, abdominals drawn in. Inhale and gently arch your back, tipping your tailbone up, eyes looking up toward the sky (this slide).[B]. Exhale and round your back as you tuck your chin in toward your chest (next slide).

[C]. Sit back on your heels into Child’s Pose and relax for 1 breath.

Repeat sequence 10 times. Remain in Child’s Pose for 5 slow breaths to cool down.

You can use this move during labor

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BELLY BREATHING

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Belly Breathing: Sit erect on a pillow in a comfortable, cross-legged position, your hands on your lower belly. Close your eyes and breathe deeply through your nose, keeping your face and jaw relaxed. Focus on relaxing your pelvic-floor muscles. Exhale slowly and repeat.While you’re in labor, you can rely on ujai pranayama, an ancient breathing technique, to help you relax through contractions. Here’s how to do it: Keeping your jaw and face relaxed and eyes closed, place the top of your tongue on the roof of your mouth, and hands on your belly. Breathe in slowly and deeply through your nose and imagine drawing the breath into the crown of your head and the deepest part of your belly. Then exhale through your nose, drawing the belly in to empty all the air out.

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Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

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