An awesome way to start a yoga practice — especially first thing in the morning — Child’s Pose allows you to reconnect with your breath and provides a gentle release for your lower back and hips.

Muscles worked:

• lats
• low back
• hips

To do this:

1. Get on all fours on your mat.
2. Spread your knees wide and position your big toes so that they’re touching.
3. Let your stomach fall between your thighs and allow your forehead to drop toward the floor.
4. Extend your arms in front of your body with your palms on the floor.
5. Breathe deeply in and out here.

Happy Baby

 

Stretch your lower back and hips in a more direct way with this position.

Muscles worked:

• hips
• inner thighs
• low back

To do this:

1. Lie on your back on your mat.
2. Bend your knees and bring them to your stomach, gripping the outsides of your feet. Flex your heels and ankles.
3. Breathe here, focusing on keeping your ankles directly above your knees while pushing against your hands with your feet.

Cat-Cow

Start to warm your body up to movement with Cat-Cow, which stretches your spine, engages the core, and opens the chest.

Muscles worked:

• erector spinae
• serratus anterior
• abdominals

To do this:

1. Get on all fours on your mat with yours hands under yours shoulders and knees under your hips.
2. Engage your abs, exhale, and push your spine up toward the ceiling.
3. Allow your head to fall toward your chest. Hold here for 10 seconds.
4. Inhale and let your spine fall back down, allowing your stomach to fall toward the ground while your head comes up and back. Hold here for 10 seconds.

Cobra

Not only does Cobra Pose stretch your shoulders, chest, and abs, it strengthens your arms and butt.

Muscles worked:

• lats
• triceps
• abdominals
• glutes
• hamstrings

To do this:

1. Lie on your mat on your stomach with your legs shoulder-width apart and the tops of your feet on the mat.
2. Place your hands underneath your shoulders with your elbows tucked into your body.
3. Inhale and begin to straighten your arms, pushing through the tops of your feet.
4. Lift your chest off the floor and push your shoulders back.
5. Stop straightening your arms as soon as your pelvis loses contact with the ground — breathe in and out here for up to 30 seconds.

Chair

A yoga “classic,” Downward Dog stretches the shoulders, hamstrings, calves, and feet while strengthening your arms and legs.

Muscles worked:

• quadriceps
• abdominals
• deltoids

To do this:

1. Get on all fours on your mat with your hands underneath your shoulders and your knees underneath your hips. Inhale.
2. Exhale and lift your knees away from the floor, pushing your heels down toward the floor. Lift your tailbone toward the ceiling. Do not lock your knees.
3. Draw your shoulder blades toward your tailbone and keep your head between your arms.
4. Stay here, working on getting your feet in contact with the ground.

Warrior I

Strengthen your legs and open your hips and chest with Warrior I pose.

Muscles worked:

• abdominals
• hamstrings
• quads

To do this:

1. Stand with your feet together and arms at your side.
2. Step with your left foot into a lunge, keeping your right leg straight and turning your right foot at a 45-degree angle.
3. Extend your arms above your head.
4. Squeeze your shoulder blades together and down, and lift your head to look up at your fingertips.

Bridge

Strengthen your posterior chain — or the backside of your body — with a Bridge.

Muscles worked:

• hamstrings
• glutes
• quads

To do this:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Place your arms at your sides with your palms on the ground.
3. Inhale. Exhale and push up through your feet, pushing your hips up toward the sky.

Garland

Open your hips, thighs, and ankles with Garland Pose.

Muscles worked:

• deltoids
• abdominals

To do this:

1. Squat down with your feet as close together as you can get them, toes pointed out.
2. Let your torso fall between your thighs, pressing your elbows against your knees.
3. Keep your tailbone pressed toward the ground and your chest up, using the resistance of your knees to help you.

Bow

Stretch the entire front side of your body while strengthening your back in this pose.

Muscles worked:

• lats
• triceps
• glutes
• hamstrings

To do this:

1. Lay on your stomach with your arms extended by your sides and your palms up.
2. Bend your knees and reach back, grabbing hold of your ankles with your hands.
3. Keep your knees in line with your hips.
4. As you inhale, lift your heels away from your butt while you lift your thighs off the ground.
5. Press your shoulder blades back and look forward.

Boat

 

Open your hips and stretch your abdominals with King Pigeon, a progression of Pigeon Pose.

Muscles worked:

• triceps
• biceps
• lats

To do this:

1. Assume Pigeon Pose with your left knee bent in front of you and your right leg extended behind you.
2. Bend your right knee and bring your foot up toward your back.
3. Arch your back and drop your head down.
4. Reach your hands over your head and grab hold of your foot with both hands.

Dove

Stretch your back and abs — plus strengthen your shoulders and legs — with Dove Pose.

Muscles worked:

• deltoids
• quads
• hamstrings
• glutes

To do this:

1. Kneel on the floor with your arms down at your sides.
2. With your fingers facing forward, lean back onto your hands with your arms straight.
3. Lower down onto your forearms.
4. Begin to push your thighs up and out, arching your back, dropping your head, and moving your hands as close to your feet as possible.

Peacock

Work on your arm strength and balance with Peacock Pose.

Muscles worked:

• forearms
• abdominals
• lats
• low back
• glutes
• hamstrings

To do this:

1. Kneel on the floor with your knees wide and sit on your heels.
2. Lean forward and place your palms on the floor with your fingers facing back toward your body.
3. Bend your elbows and slide your knees to the outside of your arms.
4. Lean your torso onto your upper arms and lower your head.
5. Straighten your knees and extend your legs behind you, starting first with the tops of your feet on the floor.
6. When you feel stable here, shift your weight forward and lift your legs off the ground.

Lord of the Dance

Improve your balance and flexibility and stretch the whole front side of your body with Lord of the Dance.

Muscles worked:

• quads
• hamstrings
• abdominals
• lats

To do this:

1. Stand with your feet together and arms down at your sides.
2. Bend your left knee, bringing your foot to your butt.
3. Grab the outside of your foot with your left hand, pushing your tailbone down and your pelvis up toward your belly button.
4. Allow your knee to extend slightly as it moves up toward the ceiling.
5. Extend your right arm in front of you parallel to the floor.

Headstand

Build upper body and core strength, as well as improve your balance and even circulation, with a Headstand.

Muscles worked:

• triceps
• lats
• abdominals
• quads
• hamstrings

To do this:

1. Get onto all fours with your wrists under your shoulders and your knees under your hips.
2. Bring your forearms to the floor, clasping your hands and placing the top of your head on the floor right in front of your hands.
3. Straighten your legs and walk them into the Downward Dog position. Aim to get your hips as close as possible to shoulder level.
4. Inhale and lift one leg up toward the ceiling, then follow with the other.

Headstand Lotus

A progression on a traditional Headstand, you’ll challenge your balance even more with the Lotus variation.

Muscles worked:

• triceps
• lats
• abdominals
• quads
• hamstrings

To do this:

1. Assume a Headstand position.
2. Interlock your legs by bending your right leg and placing it on your left thigh.
3. Follow by bending your left leg and placing it on your right thigh.

Firefly