Happy Hips Yoga Sequence

Runners and the deskbound rejoice! Your tight hips will soon feel more open and relaxed. Just step onto your yoga mat or even the floor next to your computer and move through this 16-pose hip-opening sequence.

 

• From Rotated Pigeon, inhale to lift the torso up and bend your left knee.
• Reach for your left foot with your right hand and wrap your left fingers around the top of your right thigh.
• Gaze over the left shoulder, holding for five breaths.

Get Stronger (and Smarter) During Yoga With 6 Expert Tips

If you're a yoga regular, you know that sometimes even one tiny instruction can totally change your relationship with a yoga pose. All these tips from world-renowned yogis have left me having an "Aha!" moment on my mat. You too may find your yoga practice transformed after reading through this advice.

 

The secret to stronger and steadier postures where you're on your hands comes from deep within the serratus anterior. This muscle connects the front ribs to the shoulder blades, and when it's engaged, your shoulders are in a much safer and stronger position. It can be tricky to learn how to do this, so here's where yogi extraordinaire Kathryn Budig's "Jackie Chan" tip comes in to help.

6 Yoga Poses to Help You Train Like an Athlete

Yoga is certainly about the spiritual side of things, but it is absolutely possible to build plenty of strength and tone the body with the right poses. I recently chatted with Eoin Finn of Blissology Yoga at Wanderlust Whistler about poses that will help an existing yoga practice and also improve your strength and stamina in other workouts. It's all about working with your body's weight!

 

Straight-Arm Plank works the whole body — especially the legs, arms, and abs. Eoin loves this pose, since it forces the body to train itself to maintain alignment and keep joints safe.

• Start resting on all fours.
• With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
• Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
• With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
• Hold for at least 10 seconds. Aim for 20 to 30 seconds in the beginning and work your way up to one minute as you get stronger.

Why Wanderlust Whistler Is Yogi Paradise

If you're a yogi looking for an active mind-body retreat, there's no event quite like a Wanderlust Festival. Between the world-renowned teachers, scenic views, and awe-inspiring events, all of the Wanderlust Festivals all over the world have something special to offer. This year, I was lucky enough to head up to gorgeous British Columbia to attend the Whistler, British Columbia, Canada, event. Plenty of attendees snapped creative shots documenting their favorite parts of the festival, so click through to join in on the fun. Once you check out all this yoga goodness, chances are you'll be ready to book for next year!

 

 Paddleboard yoga is an awesome opportunity to bring your practice to open water — and it's offered at every Wanderlust Festival! Interested yogis can learn the basics of stand-up paddleboarding and then experience a gentle practice out on the water.

Twist Out Toxins With Heat-Building Yoga

The twisted arms in Eagle open up tight, stressed shoulders, while the bottom of your body gets its own deep twist:

• From Chair Pose, stand up tall for a few moments in Mountain Pose.
• Shift weight onto your left foot, and lift your right knee up toward your chest. Cross your right knee in front of your left knee, and bend both knees slightly, trying to wrap your right toes around the back of your left calf.
• Cross your left elbow over your right elbow. Work on bringing your left fingertips toward the base of your right palm, and then lift your elbows straight up toward the ceiling.
• Stay here for five breaths, release, and then do the other side.

 

Twisting the torso to one side increases flexibility in your spine, but you'll be bringing the fire to your legs, as well, in Side Fierce:

• From Eagle Pose, untwist your arms and come back into Chair Pose.
• On your exhale, cross your left elbow over to your outer right knee. Press your palms together, and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right left back slightly, making sure both knees are parallel.
• If you feel stable in this pose, take a more advanced variation. Place your left palm on the ground, and let your right arm float up toward the ceiling, with your palm facing forward.
• Stay for five breaths. Then inhale as you press into your feet and lift your torso, rising back into Fierce pose. If you can, refrain from straightening your legs to keep your quads and glutes engaged.
• Exhale to cross your right elbow over your left outer knee, holding for another five breaths on this side.

Strengthen and Sculpt Arms With Yoga Planks

A consistent yoga practice can offer the lean, toned arms you're looking for, but unfortunately, hanging out all day in relaxing and restorative postures isn't going to cut it. If you're ready to work for a strong upper body, yoga teacher Kate Mak is all about spending time in these yoga plank variations. Learn more about each, and start incorporating them into your practice today!

When it comes to upper-body strengthening, there's no better pose than Four-Limbed Staff. Years later, Kate's teacher will still pick apart her pose — it is not an easy Asana to do with proper alignment and control! When your forearms and shoulders are in 90-degree angles, your muscles are working at their absolute maximum, she says.

• Start in a Straight-Arm Plank with your shoulders directly above your wrists.
• As you exhale, bend your elbows straight behind you so they brush against the sides of your body as you lower into Four-Limbed Staff. Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel in toward your spine to protect your lower back, holding for five breaths.

Back-Bulge-Fighting Yoga Poses

While there's no miracle move to diminish back bulge — it's a matter of doing calorie-burning cardio to decrease your overall percentage of body fat — it's still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the running and Zumba classes you're doing, you'll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.

 

What it works: back and shoulders

• Stand at the front of your mat with both feet together. Shift your weight onto your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you or do Eagle arms, as shown in the photo.
• Draw your navel toward your spine and hold Warrior 3 for five breaths.

Combat Jiggly Arms With This Dynamic Yoga Sequence

You wave goodbye to your friend and it feels like your arm is jiggling even after you've stopped waving. Don't fret. It's easy to tighten and tone up your arms — just hop on your yoga mat and do these eight poses that will strengthen and sculpt your arms in no time. Move through this sequence on one side and then repeat again on the other.

 

This variation of Crow involves a little spinal twist and is just the pose to work your upper body.

• From a Wide Squat, walk your feet together. Twist your torso to the right, and place both hands on the floor so they're parallel with your thighs and shoulder-width apart.
• Place your outer right hip onto your right elbow and your outer right knee onto your left elbow.
• Shift weight into your palms, and lift your feet off the floor, coming into Side Crow. Hold here for five breaths, and then release your feet to the floor coming back to a low squat position.
• Rotate your torso to the left, and repeat this pose on the other side. After five breaths, come back to a low squat.

Yoga Sequence For an Aching Runner's Back

If you run, it's not unusual to experience back pain at some point. This pain can be caused by tense upper back muscles and shoulders, weak abs, tight hamstrings and hips, or a combination. You'll be amazed at how a regular stretching routine can help! Sleep better and tie your shoes with ease by going through this 11-pose yoga sequence after every run.

 

A tried-and-true pose to target the abs and increase hamstring flexibility, Boat pose is the perfect complement to running.

• From Butterfly, inhale to lift the legs and extend them in the air in front of you to make a V shape with your body. If it's too difficult to keep the legs straight, bend the knees.
• Keeping the spine long and the chest lifted, hold for five complete breaths.
•  

Want to Become More Bendy? Do This Yoga Sequence

Don't take your aching, tight back lying down! Fight back with the gentle yet effective power of yoga. Relief could be as simple as increasing flexibility in your spine, and this yoga sequence will help to stretch and elongate the muscles in the torso. Becoming more bendy not only eases pain, but it also improves your posture, making your tummy look trimmer. Complete these 14 poses once on the right side and then on the left.

 

This hip-opening squat variation offers a nice lower back release as well as a deep stretch for the chest and shoulders.

• Release King Pigeon Pose and hop your feet forward, coming into Wide Squat.
• Bring your right arm between your knees. Lower your right shoulder as far under your right knee as possible, so you hug your knee with your armpit as you reach your right forearm around your back with your palm facing away from your body.
• Reach your left arm up as high as you can, bend your elbow, and bring the back of your left palm to your lower back.
• Try to have the right fingers through the left. If they're close enough, hold your left wrist with your right hand, with the left palm facing behind you.
• Stay here for five deep breaths. Come back to Wide Squat for one complete breath to release the pose and repeat on the left side. Then return back to Wide Squat.

A Quickie 4-Minute Yoga Ab Workout

Bored with crunches? Getting your yoga on can give you stronger, more defined abs, and these six poses are all you need! Flow through them one after the other and you're sure to feel your belly burning.

• Come back to a plank position. Draw your right knee into your chest, holding for five deep breaths.
• Step the right foot back and switch sides, bringing the left knee into the chest for another 30 seconds.

Let Go of Those Love Handles! A Yoga Sequence to Trim Away Your Tummy

Become a Crow master already? It's time to tackle a more challenging pose. The Arm Balancing Split not only requires upper-body and core strength but also takes some major hamstring and hip flexibility. Graceful and bold, the pose may look too crazy to attempt, but if you follow these step-by-step instructions, you'll be mastering it in no time.

 

• Come into Warrior 1 with your right foot forward. Lower your hands and back knee to the ground. Hold here for five breaths, stretching through the hips.
• Pick up your back knee, balancing on the ball of the back foot. Crawl your right shoulder as far underneath your right thigh as possible, and plant your right hand next to the outside edge of your right foot. Hold for another five breaths, deepening the stretch.