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.
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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.