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22 Yoga Poses to Tone Your Whole Body

Want to shape up, relieve stress, and get more energy? Then try these easy yoga exercises, perfect for beginners. Do them in order for an amazing total body workout.
  • AVERY POWELL

    Seated Meditation Pose

    Om contains four separate parts: Ah / oh / mmm / silence

    1. Sit comfortably with your back straight. Inhale. On the exhalation begin chanting om. Remember the four distinct parts.

    2. Pause. Inhale and exhale. Chant twice more.

  • AVERY POWELL

    Child's Pose

    1. Kneel on the floor and sit on your heels with your knees about as wide apart as your hips.

    2. Lay your torso down between your thighs.

    3. Extend your arms out in front of you, with your palms facing down on the floor.

    4. Hold the pose for 30 seconds to 2 minutes while you deeply inhale and exhale.

  • AVERY POWELL

    Downward Dog

    1. Begin in table position, with your arms directly under shoulders, palms flat on the floor, your knees on the floor, and the tops of your feet flat on the mat.

    2. Tuck your toes under, exhale, and lift your rear into the air, shifting your weight off your hands and into your legs. Your heels should be stretching toward the mat though they do not need to touch it.

    3. Press your palms firmly into the mat with your fingers spread. Arch your back just slightly inward so your rear rises as high as possible toward the sky. Your head should hang down between your arms.

    4. To stretch your legs and prepare to hold the post, place your feet flat on the floor (or as close as you can to the floor) bypicking up one heel and lowering the other; alternate for several breaths.

     

  • AVERY POWELL

    Plank Pose

    1. Begin in downward dog. Then push your torso forward until it is parallel to the floor. Your arms should be perpendicular to the floor and your shoulders directly over your wrists.

    2. Push your shoulder blades back and away from the spine. Relax your chest; spread your collarbone away from the sternum.

    3. Keep your back in a straight line and your abs tight. Do not crane your neck. Instead lift your head away from the back of the neck and look straight down at the floor.

    4. Hold this position for 30 seconds to 1 minute.

  • AVERY POWELL

    Chaturanga

    1. Continue the sequence after downward dog and plank pose. Remember to melt your shoulder blades down and pull your abs in toward the navel.

    2. As you exhale, bend your arms to lower your body so it's a few inches above and parallel to the floor.

    3. Keep a broad space between your shoulder blades. Hold your elbows in by your side and push them back toward the heels. Do not crane your neck; look down and forward.

    4. Try to hold the pose for 10 to 30 seconds.

  • AVERY POWELL

    Up Dog

    1. Continue the sequence from downward dog to plank to chaturanga. Now stretch your legs back with the tops of your feet on the floor.

    2. As you inhale, straighten your arms and lift your torso up. Your arms should be perpendicular to the floor and your legs should lift a few inches off the ground.

    3. Melt your shoulder blades down and back. Keep your abstight. Firm but don't clench your butt.

    4. Look straight ahead and slightly upward.

    5. Hold the pose for 15 to 30 seconds.

  • AVERY POWELL

    Baby Cobra

    1. Lie facedown on the floor with your thumbs directly under your shoulders. Extend your legs and rest the tops of your feet on the floor.

    2. Rest your forearms on the floor in front of you.

    3. Keep your abs tight, tuck your hips downward, and squeeze your glutes.

    4. Melt shoulders down and away from ears. Raise your chest toward the wall in front of you and gaze upward.

    5. Relax and repeat.

  • AVERY POWELL

    Cobra

    1. Lie facedown on the floor with your thumbs directly under your shoulders. Extend your legs and rest the tops of your feet on the floor.

    2. Keep your abs tight, tuck your hips downward, and squeeze your glutes.

    3. Melt shoulders down and away from ears.

    4. Push your palms into the floor and straighten your arms as you raise your chest toward the wall in front of you. Gaze upward.

    5. Relax and repeat.

  • AVERY POWELL

    Pigeon

    1. Start in push-up position. Place your left knee on the floor near shoulder with your left heel by your right hip.

    2. Lower onto your forearms. Bring your right leg down and keep the top of your foot on the floor.

    3. Keep your chest lifted to the wall in front of you and your gaze down.

  • AVERY POWELL

    Full Pigeon

    1. Start in push-up position. Place your left knee on the floor near shoulder with your left heel by your right hip.

    2. Lower onto your forearms. Bring your right leg down and keep the top of your right foot on the floor.

    3. Now bend your right knee and reach back to touch your right foot with your right hand (A).

    4. If you're more flexible, bend backward and touch your head to your right toes (B).

  • AVERY POWELL

    Warrior 1

    1. Stand with your right foot in front, pointing straight out. Bring your left leg behind you and point your left foot out to the side.

    2. Slowly bend your right knee into a right angle. Continue to keep your back leg straight and your back foot pressing into thefloor. Look straight ahead.

    3. Extend your arms above your head, palms clasped together.

    4. Hold for 20 to 30 seconds. Release and switch sides.

  • AVERY POWELL

    Warrior II

    1. Stand with your right foot in front, pointing straight out. Bring your left leg behind you and point your left foot out to the side.

    2. Slowly bend your right knee into a right angle. Continue to keep your back leg straight and your back foot pressing into thefloor. Look straight ahead.

    3. Extend your arms, shoulder height, with your palms facing downward. Relax your throat, neck, and shoulders.

    4. Hold for 20 to 30 seconds. Release and switch sides.

  • AVERY POWELL

    Peaceful Warrior

    1. Begin in Warrior II pose. Soften your knee bend.

    2. Drop your left hand to the back of your thigh. Lift your right arm up, lean back, and look up.

    3. Hold for five deep breaths.

  • AVERY POWELL

    Triangle

    1. Bend at the waist and bring the fingertips of your right hand to the floor, outside your right foot. Extend your left arm above your head, creating a straight line between left hand and foot. Hold for several breaths.

    2. Release your hands, straighten your upper body, then your right leg. Repeat on the left side.

  • AVERY POWELL

    Tree Pose

    1. Stand with your left side facing the wall, feet together.

    2. Bend your left leg so your knee touches the wall and your foot is on your inner right thigh.

    3. Place an old tie around your shin if you need help keeping your leg up.

    4. Press your foot into your thigh and your thigh into your foot.

    5. Hold for 20 to 30 seconds, then release and switch sides.

    6. As you progress, you will no longer need the tie or the wall.

  • AVERY POWELL

    Tree Pose Variation

  • AVERY POWELL

    Reverse Boat Pose

    1. Lie facedown, chin on floor, arms stretched out in front.

    2. Exhale. Inhale and raise arms and legs at the same time. Your lower abdomen presses into the floor.

    3. Hold and breathe.

    4. Release and lower.

  • AVERY POWELL

    Full Boat Pose

    1. Sit on your glutes with your knees bent and feet flat on thefloor.

    2. Grab onto your legs under your thighs and just above the knees. Lean your torso back a little.

    3. Raise your feet off the floor. Press them together. Keep yourlegs straight and lift them as high as you can.

    4. Extend your arms straight out in front of you.

    5. Hold this pose for 30 seconds.

  • AVERY POWELL

    Bridge

    1. Lie on your back, knees bent, feet near buttocks and hip-width apart. Clasp your hands under your raised buttocks.

    2. Contract your buttocks; curl your pelvis toward the ceiling,pressing your back into the floor.

    3. Slowly lift your lower, middle, and upper back; raise hips to ceiling. Weight is on your shoulders and feet. Hold.

    4. Release by lowering the spine one vertebra at a time. Relax

  • AVERY POWELL

    Spinal Twist

    1. Sit erect, legs extended.

    2. Fold your right leg; cross your left foot over your right thigh at midpoint.

    3. Inhale; bring right arm around the outside of left knee. Grasp right knee or instep of right foot.

    4. Exhale; rotate your trunk to the left. Keep shoulders level.

    5. Raise left arm up, around, and back, placing palm on thefloor. Turn your head, gaze over left shoulder. Hold for one minute. Release; repeat on right side.

  • AVERY POWELL

    Corpse Pose

    1. Lie down on your back. Relax; close your eyes. Exhale completely. Inhale slowly and deeply through your nose. Allow your stomach to expand like a balloon. Sip in your breath, filling your chest and lungs.

    2. Hold your breath; exhale slowly through your nose, squeezing out all stale air.

    3. If you wish, count to maintain your rhythm; inhale for a count of 5, hold your breath for 15, exhale for 10.

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