Yoga for fit chicks
Plank and forward bend (A)
Works: Shoulders, arms, core, hips
Stretches: Hamstrings, lower back
Begin on all fours, hands under your shoulders and knees under hips. Straighten your legs, moving into plank pose (like a full pushup), keeping your head and spine aligned and your abdominals engaged.
Plank and forward bend (B)
Staying in plank, lift your left foot a few inches off the floor and hold here for eight even breaths. Lower your leg and switch sides, holding pose for eight full breaths. Then lift your hips toward the ceiling while lowering your heels toward the floor as you move into downward-facing dog (body forms an inverted V).
Plank and forward bend (C)
From downward-facing dog, walk your hands back to your feet. Keep your upper body bent over your legs in forward bend. Hold here for 10-15 breaths, then lower your hands to the floor and return to downward-facing dog.
Tip: Keep your upper body long, not rounded, as you bend forward.
More: Get must-try moves for killer abs.
Yoga pushup and child’s pose (A)
Works: Triceps, shoulders, core, thighs
Stretches: Back, arms, shoulders, hips
From downward dog, shift forward to plank pose. Bend your elbows, keeping your arms close to your sides as you lower halfway down into yoga pushup (chaturanga) (A). ?
Straighten your arms, pressing your hands into the floor to move back to plank pose (not shown). Repeat yoga pushup/plank sequence 10 times.
Yoga pushup and child’s pose (B)
After final pushup, press hips back toward ceiling to downward-facing dog. Stay here for one breath, then bring knees to the floor, sitting back on your feet and reaching forward with your arms as you rest in child’s pose. Repeat one more set of yoga pushup/plank series.
Tip: Keep elbows hugged close to sides of your body and abs pulled in during yoga pushup.
More: Learn how to do more pushup variations.
Works: Arms, abs, hips
Bring palms flat onto floor, about shoulder-width apart, and squat down, keeping your feet and hands close. Lifting your feet off the floor one at a time, place your knees onto the back of your upper arms. Draw your navel toward your spine and hold.
Tip: To make crow easier, bend your elbows and push firmly into hands.
Works: Shoulders, lower back, thighs
Begin in plank. Do one yoga pushup, keeping elbows close to your sides. Lower your body all the way to floor.
Reach both arms forward, palms facing each other, while lifting your chest and legs. Stay here for 15 breaths.
Lower chest and legs to floor then repeat series from plank two more times. To finish, bring hands back to mat and press halfway up to yoga push-up. Continue pressing up into plank pose, arms straight, then raise hips toward ceiling as you move into down- ward facing dog.
Tip: While in grasshopper, extend arms forward while reaching back with heels.
Works: Shoulders, arms, back, core, glutes, thighs, balance
From downward-facing dog, lift left leg to hip height. Walk hands back, keeping left leg lifted, then rise up, extending arms next to your ears with palms facing each other. Hold for 10–15 breaths, reaching forward with your arms while reaching back with left leg.
Lower hands to the floor and walk them back out to downward dog, lowering your right leg to the floor. Repeat sequence on left side, ending in downward facing dog.
Tip: Keep hips level and square to the floor while pulling your belly in for support.