Slim Calm Sexy Yoga: 210 Proven Yoga Moves for Mind/Body Bliss by Tara Stiles Read Free Book Online Page A

you need to in order to keep your heels on the floor. Lace your fingers together behind your head and let your head hang and your torso sink down between your legs.

  Squat Hang
    Release your hands and place them on the floor in front of you, continuing to let your head and torso hang.

  Squat Twist
    Bring your left shoulder inside your left knee and rest your left hand on the floor. Press your right hand on your right thigh, just above your knee. Don’t round your shoulders. Open your chest. Look up over your right shoulder.

  Squat Twist Bind
    Wrap your right arm around and behind your back. Bring your left arm behind your left shin, and grab your right wrist with your left hand.

If you can get into the bind, try to straighten your arms to open your chest farther.

Down Dog
    From standing, come down to all fours. Spread your fingers wide on your mat. Make sure your wrists are under your shoulders and your knees are under your hips. Tuck your toes, lift your hips up and back, and extend your legs. Press your shoulders toward the floor and relax your neck. Press your palms against the floor a few inches in front of your feet. Walk your feet back, lift your hips, and press your heels toward the floor. Relax your shoulders and head.

Spreading your fingers ensures a stable foundation that builds strength effectively and prevents injury. Whether you are on all fours or in plank, down dog, or handstand, spread your fingers wide, as if you were squishing them into wet sand.
If your heels are far away from the floor in down dog, try walking your feet forward a few inches to lower your heels. When your entire foot rests on the floor, you have a much more stable base and get more length out of the pose. If your heels are too far off the floor, you may overstress the rest of your body in an effort to hold the position. Walking your feet in a bit can help take the edge off until your body opens up more.

  Down Dog Split
    Bring your right leg straight up behind you, foot flexed. Keep your hips square to the floor.

Reach the back of your leg straight up.
You can check whether your hips are square by tilting your head down and looking to see if your foot is pointing down.

  Down Dog Split, Side Lift
    Arc your right leg from behind you out to your right side so your toes point forward. Keep your right leg even with your hips, and keep both arms straight and strong.

Stay here for 5 long, deep breaths and then open your hips to the right and lift your leg even higher. Point and flex your foot to open up your ankle.

  Down Dog Split, Open Hips
    Open your hips to the right and lift your right leg up high behind you, pointing your toes. Keep your shoulders square to the floor.

  Down Dog Split, Open Hips and Shoulders
    Keeping your hips open to the right, open your shoulders to the right side.

  Down Dog Split, Forearm Lower
    Lower your left forearm to the floor.

  Down Dog, Hands on Chair
    Stand facing a chair. Make sure your heels are straight behind your toes and your feet are under your hips. Place your hands on the seat, and walk your feet back a few steps until your torso is nearly parallel to the floor and your arms are fully extended.

Relax your shoulders every time you exhale.
Place the chair on a mat or carpet or next to a wall so it doesn’t slip.

Palm Raise
    Come to all fours. Make sure your hands are directly under your shoulders and your knees are under your hips. Spread your fingers wide and press your palms and fingers firmly against the floor. With a slow, continuous motion, raise and lower your palms 10 times.

If this is difficult at first, try shifting your hips back toward your heels a little, bringing your shoulders from directly above to slightly behind your wrists. This will make it easier to maintain a slow, controlled motion.
Spreading your fingers secures a stable foundation that builds strength effectively and prevents injury. Whether you are on all fours or in plank, down dog, or handstand,