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

spread your fingers wide, as if you were squishing them into wet sand.

VARIATION 1
    Turn your fingers to point slightly outward and repeat the raises.

VARIATION 2
    Now turn your fingers to point slightly inward and repeat the raises.

  Fists Facing
    Make fists with both hands. Bending your elbows out to the sides, place the tops of your hands on the floor so your fingers face each other. Start to straighten your arms, but only as much as you can while keeping your fists tight.

Hold the straightest wrist and forearm position you can while keeping your fists tight.

  Wrist Release
    Rest your palms on the floor so your fingers face forward and are spread evenly. Turn your right hand to the right until your fingers face your knees. Lower your palm to the floor. Gently lower your hips back toward your heels. Go only as far as you can without any pain; it might be enough just to keep your shoulders over your wrists.

Low Lunge
    Step forward with your right foot. Press your fingertips on the floor, with one hand on each side of your right foot. Bend your knees slightly and step back with your left leg into a long, low lunge. Your right leg should be bent deeply and your left leg should be straight.

Reach out through your left heel and sink your hips low.
Relax your shoulders and soften your collarbones.

  Low Lunge, Back Knee Down, Hands on Front Knee
    Gently lower your left knee to the floor. Place your hands on top of your right knee and bring your shoulder blades together. Sink your hips forward.

  Low Lunge, Back Knee Down, with Twist, Hip Hold
    Bring your left hand to your right knee and wrap your right arm around your back so you can hold your left hip with your hand. Pull your left hip up to square your hips and bring your right shin perpendicular to the floor. Twist your torso around to the right.

  Low Lunge, Back Knee Down, Palm Press
    Lace your fingers together, press your palms up, and lengthen your arms. Look up at your fingers and relax your shoulders down as you sink your hips forward.

  Low Lunge, Back Knee Down, Hip Release (Lizard)
    Bring your hands down on each side of your right foot. Move your right foot toward your right hand or the right edge of your mat. Point your toes forward and make sure your heel is directly behind your toes. Bring your forearms to the floor inside your right foot. Lengthen your chest forward with each inhale, and sink your hips and chest closer to the floor with each exhale.

  Low Lunge, Sit on Back Heel, Forward Bend
    Move your hips back and rest your weight on your left heel. Extend your right leg in front of you, resting your heel on the floor, foot flexed. Rest your fingertips on the floor on each side of your knees. Inhale, bend at the waist, and lengthen your back. Exhale and twist over your right leg.

  High Lunge
    Bend your right knee over your right foot so your thigh is parallel to the floor. Extend your arms straight up over your ears. Sink your hips and relax your shoulders. Put some weight onto your left foot, reaching your heel out behind you for stability.

  High Lunge with Twist
    Reach your left arm forward and your right arm back and open your torso to your right side. Make sure your shoulders are over your hips. Relax your shoulders and look back over your right hand.

  High Lunge with Twist, Fingertips Down
    Lower your left arm along the outside of your right knee and touch your fingertips to the floor. Extend your right arm upward, relax your shoulders, and look up over your right hand.

Warrior 1
    Stand with your feet hip-width apart. Bend your right knee until your thigh is parallel to the floor. Extend your arms straight up over your ears. Press your left heel to the floor with your toes pointing out slightly. Orient your hips and shoulders directly forward by pulling your right hip back and pressing your left hip forward.

  Warrior 1, Interlaced Hands, Shoulder Release
    Lower your arms down by your sides. Lace your fingers together behind