The postures below target your core strength and stability, as well as your hips and hamstrings. As you move through each pose, be methodical in your positioning and focus on controlling your breath. Choose to move through your fullest range of motion to ensure you get the most bang for your buck. If the reps suggested for each posture are either too much or too little, adjust accordingly to your current fitness level.
Alternating Tiger's Pose
1 of 20
Start at the top of a push-up. Press through your palms as you draw your front ribs and belly button up towards your spine. Keep your legs strong as you exhale and draw your right knee towards your nose. Hold here for a slow count of five as you continue to breath in and out through the nose and press through your palms.
Then, on an inhale, return your right foot to the top of a pushup and switch side. Continue like this for 40 total reps. Rest as needed to maintain strong form.
Forearm Side Plank
2 of 20
From your hands and knees, place your right forearm on the floor with the right elbow underneath your right shoulder. Stack your left foot on top of your right foot and reach your left arm up. Squeeze your inner thighs together, firm your belly and press down through your right forearm. Hold here for one minute as you breath slowly in and out through your nose and then switch sides.
Complete three total rounds.
High Boat
3 of 20
Start seated with your feet on the floor and your hands behind your knees. Sit up tall and lift your chest. Lean back slightly as you pick your feet up off the floor. Reach your arms forward and hug your belly towards your spine. Keep your knees bent or extend your legs for High Boat Pose and inhale.
Low Boat
4 of 20
From High Boat Pose, lower your legs and torso into Low Boat Pose and exhale. Lift back up into High Boat and then to Low Boat.
Repeat for three sets of 20 reps (one rep equals High Boat into Low Boat).
Locust Pose
5 of 20
Begin in a prone position with your belly on the floor and your legs and arms extended. Squeeze your inner ankles and inner thighs together. On an inhale, lift your chest and your heels, keeping your legs strong and straight. Squeeze your butt and pull your biceps back by your ears. Hold here, breathing in and out through your nose, for 10 seconds. Exhale to release the pose.
Repeat 10 times.
Alternating Warrior III
6 of 20
Begin in a standing pose with your feet beneath you. Inhale to raise your arms overhead so your biceps line up with your ears. Shift your weight to your left foot and exhale. As you begin to hinge forward at the hips, draw your right leg up. Square your hips down towards the floor and pull your belly and front ribs in tight. Create downward pressure through your standing foot and the upward lift in your chest. Hold Warrior III for three slow breaths in and out through your nose and then, on an inhale, stand. Switch sides.
Continue like this for 20 total reps.
Bridge Pose
7 of 20
Lie on your back and place your feet flat on the floor, hip-distance apart, and close enough that you can touch the heels with your middle fingers. Drive down through your feet as you inhale and lift the hips up. Keep your feet planted but try to draw the heels towards your butt. Hold for a slow count of three and then exhale to release the hips back down.
Repeat for 20 total reps.
Yoga Squat
8 of 20
Start by standing with your feet about shoulder-distance apart and your toes pointed forward. If mobility is an issue, you can turn your toes out slightly. Send your hips back and down as you keep your heels flat and your chest up. Bring the hips below the line of your knees. Hold the bottom of your squat for a count of five and drive through your heels to stand.
Repeat for 50 more reps.
Goddess Pose
9 of 20
From a standing position, step your feet out wide. Turn your toes out. On an exhale, bend your knees and lower your hips to the line of your knees. Press your knees back as you firm your belly and draw your outer hips down. Hold for a slow count of five and then inhale to stand.
Repeat for 40 more reps.
Alternating Tiger's Pose
11 of 20
Start at the top of a push-up. Press through your palms as you draw your front ribs and belly button up towards your spine. Keep your legs strong as you exhale and draw your right knee towards your nose. Hold here for a slow count of five as you continue to breath in and out through the nose and press through your palms.
Then, on an inhale, return your right foot to the top of a pushup and switch side. Continue like this for 40 total reps. Rest as needed to maintain strong form.
Forearm Side Plank
12 of 20
From your hands and knees, place your right forearm on the floor with the right elbow underneath your right shoulder. Stack your left foot on top of your right foot and reach your left arm up. Squeeze your inner thighs together, firm your belly and press down through your right forearm. Hold here for one minute as you breath slowly in and out through your nose and then switch sides.
Complete three total rounds.
High Boat
13 of 20
Start seated with your feet on the floor and your hands behind your knees. Sit up tall and lift your chest. Lean back slightly as you pick your feet up off the floor. Reach your arms forward and hug your belly towards your spine. Keep your knees bent or extend your legs for High Boat Pose and inhale.
Low Boat
14 of 20
From High Boat Pose, lower your legs and torso into Low Boat Pose and exhale. Lift back up into High Boat and then to Low Boat.
Repeat for three sets of 20 reps (one rep equals High Boat into Low Boat).
Locust Pose
15 of 20
Begin in a prone position with your belly on the floor and your legs and arms extended. Squeeze your inner ankles and inner thighs together. On an inhale, lift your chest and your heels, keeping your legs strong and straight. Squeeze your butt and pull your biceps back by your ears. Hold here, breathing in and out through your nose, for 10 seconds. Exhale to release the pose.
Repeat 10 times.
Alternating Warrior III
16 of 20
Begin in a standing pose with your feet beneath you. Inhale to raise your arms overhead so your biceps line up with your ears. Shift your weight to your left foot and exhale. As you begin to hinge forward at the hips, draw your right leg up. Square your hips down towards the floor and pull your belly and front ribs in tight. Create downward pressure through your standing foot and the upward lift in your chest. Hold Warrior III for three slow breaths in and out through your nose and then, on an inhale, stand. Switch sides.
Continue like this for 20 total reps.
Bridge Pose
17 of 20
Lie on your back and place your feet flat on the floor, hip-distance apart, and close enough that you can touch the heels with your middle fingers. Drive down through your feet as you inhale and lift the hips up. Keep your feet planted but try to draw the heels towards your butt. Hold for a slow count of three and then exhale to release the hips back down.
Repeat for 20 total reps.
Yoga Squat
18 of 20
Start by standing with your feet about shoulder-distance apart and your toes pointed forward. If mobility is an issue, you can turn your toes out slightly. Send your hips back and down as you keep your heels flat and your chest up. Bring the hips below the line of your knees. Hold the bottom of your squat for a count of five and drive through your heels to stand.
Repeat for 50 more reps.
Goddess Pose
19 of 20
From a standing position, step your feet out wide. Turn your toes out. On an exhale, bend your knees and lower your hips to the line of your knees. Press your knees back as you firm your belly and draw your outer hips down. Hold for a slow count of five and then inhale to stand.
Repeat for 40 more reps.
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