Bikini Yoga
Posted on Dec 11th 2009 5:21PM by PreventionProvided by Prevention
All the toning in the world isn't going to deliver the results you want if your body is bathed in flab. On your quest to look better at the beach -- and have a healthier body, stress-free mind, and soaring spirit -- a bit of heart-thumping activity is a good thing. Not only does a cardio session burn major calories during and after the exercise, but getting your blood pumping produces feel-good hormones and can wipe away a bad mood. So if you've just gotten back from that first outing to the try-on rooms to look at new bathing suits, and you're in a funk, try this yoga session. Then keep at it and you'll be rewarded with a brighter outlook and leaner body.
Lunge Jumps
What it does for me: Gets my heart rate up while toning my legs, arms, and abs.
Lunge jumps are my favorite for getting the heart rate up. Come into a low lunge with your fingertips on the ground. Spring upward, switch your feet in the air and come back in a lunge on the opposite side. Repeat until you've done 10 to 20 on each side. Try to do them without making a sound is the trick. Thumping around is just going to be hard on your legs. Use your focus and control to jump lightly like a cat!
Plank Pose
What it does for me: Holding plank pose for longer than usual builds strength and endurance and is good for the ticker!
Hold plank pose for 10 breaths. Keep your tummy lifted and reach through your heels for extra inspiration. Take a quick break and repeat. Keep your breathing steady.
Sun Salutes
What it does for me: Sun salutes feel really amazing and work the whole body at the same time.
Try flowing through 10 sun salutation variations breathing deeply. Stand with your feet together, and reach up with your arms. Fold forward into a standing forward bend.
Jump or step back into Downward Facing Dog.
Try to match one breath for each movement. If that's too fast for you, stay in each pose until you can get a hold of your breath. The goal is to keep moving and train your breath so you don't get that heavy panting that we see in gyms. You will be working really hard but not have to show it through heavy rapid breathing. Good stuff!
Chair Pose
What it does for me: Holding chair pose really gets into the hips and challenges my brain to focus on anything besides the difficulty factor.
Stand in Mountain pose, with your arms at your sides. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them above your head and stretching your fingertips toward the sky. Hold for 10 breaths. Then stand straight up for five breaths. Repeat five times.
Now grab your iPod and head to the beach to relax. You look great, and you've earned a rest!
All the toning in the world isn't going to deliver the results you want if your body is bathed in flab. On your quest to look better at the beach -- and have a healthier body, stress-free mind, and soaring spirit -- a bit of heart-thumping activity is a good thing. Not only does a cardio session burn major calories during and after the exercise, but getting your blood pumping produces feel-good hormones and can wipe away a bad mood. So if you've just gotten back from that first outing to the try-on rooms to look at new bathing suits, and you're in a funk, try this yoga session. Then keep at it and you'll be rewarded with a brighter outlook and leaner body.
Lunge Jumps
What it does for me: Gets my heart rate up while toning my legs, arms, and abs.
Photos: Tara Stiles
Why do it: Two words -- It works!Lunge jumps are my favorite for getting the heart rate up. Come into a low lunge with your fingertips on the ground. Spring upward, switch your feet in the air and come back in a lunge on the opposite side. Repeat until you've done 10 to 20 on each side. Try to do them without making a sound is the trick. Thumping around is just going to be hard on your legs. Use your focus and control to jump lightly like a cat!
Plank Pose
What it does for me: Holding plank pose for longer than usual builds strength and endurance and is good for the ticker!
Hold plank pose for 10 breaths. Keep your tummy lifted and reach through your heels for extra inspiration. Take a quick break and repeat. Keep your breathing steady.
Sun Salutes
What it does for me: Sun salutes feel really amazing and work the whole body at the same time.
Try flowing through 10 sun salutation variations breathing deeply. Stand with your feet together, and reach up with your arms. Fold forward into a standing forward bend.
Jump or step back into Downward Facing Dog.
Try to match one breath for each movement. If that's too fast for you, stay in each pose until you can get a hold of your breath. The goal is to keep moving and train your breath so you don't get that heavy panting that we see in gyms. You will be working really hard but not have to show it through heavy rapid breathing. Good stuff!
Chair Pose
What it does for me: Holding chair pose really gets into the hips and challenges my brain to focus on anything besides the difficulty factor.
Stand in Mountain pose, with your arms at your sides. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them above your head and stretching your fingertips toward the sky. Hold for 10 breaths. Then stand straight up for five breaths. Repeat five times.
Now grab your iPod and head to the beach to relax. You look great, and you've earned a rest!
