13 Yogalicious Poses In 13 Minutes
Yoga has always been a part of my fitness plan. My instinct is always to go, go, go and move, move, move! So yoga helps me slow down. I always finish feeling better! In general, yoga is tremendous for improved balance, flexibility, fertility, depression, anxiety, and the list goes on.
In my book, The Everyday Supermodel, instructor Yogi Nicole Honnig, put together a series of poses for you to yoga-cize right at home. Hold each pose for approximately 5 to 10 deep breaths. The entire program can be anywhere from 13 to 30 minutes, depending on how long you want to hold each pose. Start with one minute. As long as you have a mat, you can do this just about anywhere. I love to do the sequence on the weekend in my backyard. These poses are for beginners, too!
Triangle Pose: Stretches hips, inner thighs, hamstrings, chest, and spine. (shown above)
Side Angle Pose: Strengthens quadriceps and stretches inner thighs, spine, and shoulders.
Tree Pose: Improves balance and concentration and strengthens legs and stretches inner thighs, chest, and shoulders
Warrior: Stretches shoulders and hamstrings, engages abdominals, and helps to improve balance and posture
Dancer: Stretches the shoulders, chest, abdomen, and thighs. It also helps to improve balance and focus.
Runner’s Stretch: Stretches the hamstrings, low back, and spine and stimulates internal organs.
Low Lunge With Thigh Stretch: Stretches the thighs, psoas (muscle that stabilizes the spine and that allows spine and hips to rotate), groin, chest, and shoulders.
Camel: Stimulating for the mind and stretches the entire front of the body and strengthens back muscles
Bridge Pose: Stretches thighs, chest, neck, and spine. Helps calm the mind and expands abdominal muscles and lungs.
Child’s Pose: Gently stretches hips, thighs, and ankles. Calms the nervous system and helps relieve stress. Hold for 1 minute if possible. In general, child’s pose is a pose you can take at any time in your practice when you need an active break or a transition pose.
Revolved Head To Knee Pose: The pose stretches the hamstrings, inner thighs, and spine. It aids in calming the mind and improving digestion.
Bound Angle Pose/ Butterfly Stretch: The pose stretches the inner thighs and outer hips, and spine. It stimulates internal organs and can help soothe menstrual pain.
Corpse Pose: Also frequently referred to as Savasana. Relaxes the body and calms the mind. Should be held for at least 5 minutes (who doesn’t love this pose!?)
#SupermommaTip: The warrior, dancer, and camel poses are not recommended during pregnancy. So, what’s the perfect pose for pregnancy? Planks! It’s amazing for the core and helps to pull in and tighten the abdominals after they’ve relaxed and stretched during pregnancy. Hold each for 1 minute.
Right Side Plank
Left Side Plank