Three Great Yogilates Moves for Your Abs

1. Hammock
Targets abdominals as well as glutes, arms, chest, and shoulders
a) Sit tall with your legs bent and feet flat on the floor; place your hands on the floor behind you at about a 45-degree angle; lean back.
b) Keeping your arms straight, inhale as you lift your hips until the front of your body—knees to shoulders—is in one straight line.
c) Lower your hips to the floor, straightening your legs out in front of you as you come down to a seated position.
d) Place your hands next to your thighs and lean forward, pulling your abs in toward your spine.
e) Then push down through your hands to lift your hips off the floor. Hold here.

Once you're strong and comfortable enough with the parts of this move, connect them so they flow one into the other with your breath. It should go something like this: Lift into your bent-legged table top plank (as shown above) or into a straight-legged reverse plank, lower your hips toward the floor without touching it. Then immediately push your hips through and past your straight arms as though you were sitting on a swing and someone were pulling you back. Bring your hips back, lower them to the floor, and relax.
Repeat 5 to 10 times.

2. Double leg stretch
Strengthens and tones the abs
a) Lie on the floor, bend and hold onto your knees, and curl your shoulders up off the floor.

b) Keeping your hips down and your lower back pressed into your mat, extend your legs up and out at a 45 degree angle to the floor as you reach your arms straight up (biceps near ears) forming a wide "U" shape with your body.
c) Hold this position, pressing your ribs down toward the floor.

d) Use your abs to bring your legs and arms back to starting position with your knees bent.
Repeat 5 to 10 times.

3. Side twistsWorks all ab muscles, in particular the obliques
a) Lie on your back with arms extended out at your sides, knees bent, and feet flat on the floor. Lift your bent legs to form a right angle with your torso.
b) Keeping both legs together and both your shoulders pressing into the floor, twist and drop your legs to the left until they're halfway or nearly touching the floor.

c) Bring your knees back to center and twist and drop them to the right side without bringing them to the floor. Return to center.
Repeat 3 to 5 times per side.

Yoga Workout

Yoga exercises to tone your body and tame your mind, roll out the yoga mat and try this perfect yoga workout at home

By Andrew Taber

Om Alone: At-Home Yoga Workout



Mountain Pose (tadasana)
Stand with your arms hanging straight at your sides, feet together in tadasana (mountain pose). Close your eyes and take five to 10 slow breaths. Inhale and bring your palms together overhead.



Standing Forward Bend (uttanasana)
Exhale and bend forward at the hips, placing your fingertips or, if possible, your palms on the floor in uttanasana (standing forward bend).



Four-limbed Staff Pose (chaturanga dandasana)Inhale and step your feet back into plank position, then exhale and bend your elbows until your upper arms are parallel to the floor in chaturanga dandasana (four-limbed staff pose).



Upward-facing Dog (urdva mukha svanasana)Inhale and push your chest forward while pressing the tops of your feet into the floor and straightening your arms in urdva mukha svanasana (upward-facing dog).



Downward-Facing Dog (adho mukha svanasana)
Tilt your head back. Exhale and use your arms and abs to lift your hips toward the ceiling until you're in adho mukha svanasana (downward-facing dog).

Try to push your heels toward the floor. Hold for three breaths. Step forward to return to uttanasana, the standing forward bend position. Inhale and come back to standing, sweeping your arms up over your head and pressing your palms together. Exhale, bringing your hands down into anjali mudra (prayer pose).



Warrior II (virabhadrassana II)
Perform a sixth Sun Salutation sequence. But after downward-facing dog, step your right foot between your hands. Turn your left foot parallel to the end of the mat. Inhale and rise to standing with your legs straight and your arms extended out to the sides at shoulder height. Gaze over your right hand. Exhale and, with your hips facing the side of your mat, bend your right knee until your right thigh is parallel to the floor. Take five breaths. To exit the posture, place your hands on either side of your right foot and return to downward-facing dog. Next, step your left foot between your hands and repeat the sequence. That's 1 rep. Do 2.

Form Fix To maintain your alignment, tuck in your tailbone slightly and imagine that your pelvis and torso are being pressed between two plates of glass.



Extended Side Angle (utthita parsvakonasana)From downward-facing dog, step your right foot between your hands and return to warrior II. On an exhalation, lower the right side of your torso to your right thigh and place your right palm or fingertips on the floor on the outside of your right foot. Inhaling, extend your left hand over your left ear. Turn your gaze toward your left armpit and feel the stretch extending in a straight line from your left heel to the fingertips of your left hand. Take five breaths. To exit the posture, return to warrior II for a breath. Place your hands on the floor on either side of your right foot and move into downward-facing dog. Next, step your left foot between your hands and repeat the sequence. That's 1 rep. Do 2.

Form Fix Extend your spine so that there's space between your torso and your thigh while you keep your hips facing forward.



Squat (malasana)
Stand with your legs hip-width apart. On an inhalation, raise your arms above your head and press your palms together. Drop your tailbone, exhale, and, with your knees splayed, lower your hips as far as possible, trying not to let your heels come off the floor. Lower your hands, keeping your palms together, until they're in front of your chest in prayer pose. Take one deep breath in and out, then inhale and return to standing, raising your arms (palms still together) overhead. Repeat five times.

Form Fix If you have trouble keeping your heels on the floor, widen your stance and turn your toes outward to ease the tension on your Achilles tendons.

Crane (bakasana)
From the bottom of the squat position, place your hands on the floor in front of your feet. Rise onto the balls of your feet until your knees and shins tuck into your armpits. Drawing your abs in toward your spine, shift your weight forward until your feet leave the ground and your upper arms are supporting your knees. Round your back and hold the pose for up to five breaths. Keep your neck in line with your spine. Exit by easing your feet back to the ground. Transition into downward-facing dog for five breaths.

Form Fix If you can't hold the balance, tilt your weight on and off the tips of your toes until you're ready to lift off into the full posture.



Rotated Side Angle (parivritta parsvakonaasana)From downward-facing dog, step your right foot between your hands. Lower your left knee to the ground and raise your torso. Place your right hand on the small of your back. Inhale and lift your left arm to the ceiling.



Rotated Side Angle (parivritta parsvakonaasana) Cont'd
On an exhalation, twist your torso to the right so that your left elbow is outside your right knee. Bring your palms together and look up. Stay here for five breaths, then repeat on the other side.

Form Fix To open your chest, draw your shoulder blades in toward your spine and down toward your hips.



Bow (dhanurasana)
Lie on your stomach and bend your knees, bringing your feet toward your buttocks. Reach back and grab the outsides of your ankles and draw your knees toward each other. Inhale and lift your feet toward the ceiling and your thighs and chest away from the floor. Take three to five breaths and then gently release the posture.

Form Fix To maintain the alignment, do not let your knees splay wider than your hips. 

Abdominal Sequence (urdhva-prasarita-padasan)
Lie on your back with your legs extended and together and your arms at your sides, palms down. Inhale and stretch your arms up and over your head, so they're extended on the floor behind you.



Abdominal Sequence (urdhva-prasarita-padasan) Cont'd
With a long and controlled exhalation, simultaneously bring your arms up and over until they're at your sides and raise your straight legs to 90 degrees. Inhaling deeply, slowly raise your arms back over your head once more as you lower your legs to the floor. On your next exhalation, lower your arms back to your sides. Repeat this sequence eight times.

Form Fix If your back arches when you lower your legs, bend your knees to ease the strain.



Plow (halasana)Lie on your back with your arms at your sides, palms down. Take three breaths. Exhale, push your palms into the floor, rock your legs up over your head, and touch your toes to the floor behind you (place palms on the small of your back for extra support) Take five to 10 breaths. Slowly roll out of the posture, one vertebra at a time, until you're lying flat on your back again.

Form Fix Relax your throat and lift your chin away from your chest so your neck doesn't bear the weight of this posture.



Fish (matsyasana)Lying on your back, inhale and slide your hands, palms down, just below the base of your spine. Then inhale, pressing your elbows into the floor, and lift your head and chest off the floor. Exhale and relax your neck backward, resting the crown of your head on the floor. Take five to 10 breaths and then inhale out of the posture: Tuck your chin toward your chest before returning to the starting position

Form Fix If your neck feels compressed, place a blanket under it. 

Corpse (savasana)Lie flat on your back with your legs slightly apart and your arms at your sides, palms up. Focus on relaxing every muscle, from your toes to your tongue. Remain in this position for five to 10 minutes. To come out of the pose, bend your knees and roll onto your right side; lie in a fetal position for a few breaths. Place your palms on the floor and slowly push yourself up into a seated position.

Form Fix Let your mind relax but remain present (in other words, don't fall asleep).

10 Minutes Morning Yoga

You probably have barely enough time to brush your teeth in the morning, let alone find a spare 10 minutes to squeeze in a quickie - yoga practice, that is. But setting your alarm 10 minutes early so you can do a morning series can make all the difference in your day. The short, easy routine starts your morning off right by getting you to move gently while you warm up and stretch your muscles post-slumber. The poses will clear your mind, help you focus and leave you feeling relaxed all day. Sure, it's tempting to hit the snooze button instead, but practice these poses and your mind and body will thank you for it.

Meditation

Sitting and breathing before you do anything else in the morning - that includes checking your email - will coat you in a sense of calm all day if you commit and practice every morning. Crunched for time? A mere five minutes will do if you don't have more to spare.

Side Stretch

From a seated position, reach one forearm towards the ground and reach the other arm up and over your side.
Look up towards your top hand. Breathe into your side. Hold for five breaths and do the other side.

Middle Stretch

This is a nice spine and hip warm up. Stay seated and walk your hands out in front of you. Take five long breaths here.

Seated Arch

Imagine your upper back is a serving tray and that you could place a glass on your chest. Stay seated and walk your hands by your hips and start to walk your hands slightly behind you. Lift your chest to the ceiling. Hold here for a few breaths.

Cat Cow 1

Come onto your hands and knees and start to gently arch and round your back a few times. Take a long inhale when you arch and a long inhale when you round. Keep this going slow and steady for 10 breaths.

Cat Cow 2

Come onto your hands and knees and start to gently arch and round your back a few times. Take a long inhale when you arch and a long inhale when you round. Keep this going slow and steady for 10 breaths.

Side-to-Side Cat

This pose warms up hard-to-reach places in your side and spine. Imaging  you're a cat trying to look at your tail. Sway your hips to one side and turn your head to look at your hip. Do each side a few times.

Child's Pose

Lengthen your spine in this position instead of collapsing in the pose. Press back into Child's pose to stretch your back in the opposite direction and hold here for a few breaths. 

Down Dog Walks

Come into a Downward Dog. Hold here for a few breaths and reach your heels towards the ground. Walk your feet up slowly towards your hands trying to keep your heels down as long as possible until you come into a Standing Forward Bend. 

Forward Bend

Grab opposite elbows and let your torso hang heavy over your legs and hold for a few breaths. Walk your feet back to Downward Dog keeping your heels down as long as you can to get the most out of the stretch in the back of the legs. Breathe in Down Dog for a few breaths and repeat the walking up to the Forward Bend and back five times.

Standing Pose

Finish your last round of Down Dog Walks by walking up to your Forward Bend. Bring your hands to your hips and with a flat back stand up. Bring your hands to your lower back to emphasize keeping your lower back moving down and not swaying. Arch your upper back and look up. Hold for a few breaths. 

Standing Reach Up

Keep the upper back (not the lower back) arched and interlace your hands, reaching your palms straight up. Keep your feet pressing down and palms pressing straight up. Relax your shoulders.

Tree

An easy balance pose will get your day started right. Come back to standing straight and lift one leg into Tree pose.  Hold for a few breaths and try the other side.

Sun Salutation

Surya Namaskar is now accepted as part of Hatha Yoga, but it was not always this way. Historically, traditional Hatha Yoga styles did not contain any of the Sun Salutation sequences, seen today, as every day component of a daily Yoga practice.
The reason for the integration of Sun Salutations into the contemporary Hatha Yoga class is that the Sun Salutations have multiple mental, physical, and spiritual benefits. Hatha Yoga is an evolution in progress, and as such, embraced the many healthful benefits of what we know as the Sun Salutations.

Let’s cover the many benefits of the Sun Salutations and you can see why so many different sequences have evolved over time. Some of today’s popular Vinyasa Yoga, Power Yoga, and Ashtanga Yoga sequences are an expansion of Surya Namaskar. First of all, we will look at the physical benefits of Sun Salutations.
Physical Benefits of Surya Namaskar

Much like other forms of exercise, the blood is oxygenated by the practice of Sun Salutations. This one fact is great news for your heart and the cardio-vascular system. As a result, Sun Salutations can be practiced by anyone who is interested in maintaining his or her heart.
It is generally agreed that your heart is the most important muscle in your entire body, so this is, most likely, the most important physical benefit of all. This oxygenation of the blood also occurs when asanas are held for a longer period of time; much like you would see in an Iyengar or Restorative Yoga class.

Regular practice of Sun Salutations will improve and help regulate functions within the Endocrine Glands. Of course most of the studies about Yoga’s heath benefits have been performed in India, the birth place of Yoga. It seems that we must spend millions of dollars to research information that doctors in India have documented for generations.
The Endocrine system is very complex and is composed of glands that stimulate responses in one way, or another, through the use of chemicals, transported through the blood stream. These responses can be emotional or regulatory.
The Thyroid, Pituitary, Parathyroid, Adrenal, Testes, Ovaries, and Pancreatic Glands are components of the Endocrine System.

If you perform a chin lock during a standing forward bend, you will increase the blood flow to the Thyroid and Parathyroid. In turn, this would help regulate Thyroid and Parathyroid functions. This is just a small example of the many benefits you will discover from regular practice of Sun Salutations and Yoga.

Firm Up! 7 Moves to Master

Fitness challenges for a stronger, fitter you

Yes, you can do these fit body moves!

Doing a push-up or holding a wall squat till your thighs burn isn't just about pushing yourself to your limit over some crazy, seemingly impossible goal. These are fitness challenges you can accomplish not just to brag (well, you can), but because they deflab your arms, suck in your belly, and improve your fitness levels so you feel and look even better.

Each of these 7 mini-challenges offers you beginner moves and more advanced variations,

so start at the appropriate level for you and progress as you get stronger and more flexible. We've got tips to help you master each move at your own pace.

What are you waiting for? Choose your challenge and get started!

Plank Pose

Why It's Good: 
Holding a plank pose with proper form is hard because your body has so many ways of making it "easier." Your hips want to lift to give your core a break; your chest wants to sink so your shoulders aren't engaged; your knees want to bend because it seems like it'll make everything easier.
But each of these tweaks only means you're cheating yourself out of a powerful full-body toner. Meet the challenge by building up stamina gradually and pretty soon you'll be a plank pro! Work on this 3 times a week.
Get Started:
(image A)
1) Come to all fours with wrists under shoulders, knees positioned directly under your hips.
2) Lift your right leg and straighten it behind you; flex your foot so your right heel is up, toes are pointing down. Lift your left arm straight in front of you, reaching your left fingertips away from your right leg. Pull your abs in, hold for 10 seconds. Look straight down so that you aren't lifting your head or dropping your chin. Come back to all fours.

3) Repeat, alternating sides for 5 rounds.

Make It Harder:
1) Start on all fours. Walk your hands about six inches forward. Shift your shoulders over your wrists to lift your feet off the floor. Look at the floor about a foot in front of you. Dont sag in your belly and back, you want to find a long, straight line through your head and your butt. Be careful not to sink your chest down between your shoulders; press into the hands to engage the upper back.
2) Hold this modified plank for 10 seconds.
3) Lift your right knee off the ground to straighten your leg. Then extend your left leg. Hold for 5 seconds and bring the knees back down. Repeat 3 rounds.

Try the Challenge:
(image B)
1) Start on all fours. Extend your right leg behind you, ball of the foot on the ground and heel lifted. Extend your left leg back, so the inner feet touch. Reach the top of your head away from your heels so your gaze is a few inches forward of your fingers and your neck is relaxed.
2) Pull in belly and hold for 20 seconds. Rest for 30 seconds and repeat.

Wall Squat

Why It's Good:

Thigh exercises are a pain, generally speaking. But it doesn't mean they don't have some pretty amazing benefits! Our bodies like to store fat below the waist, producing belly pooches, muffin tops, saddlebags -- you name it and it's there.
Fight back against excess flab by building lower body strength. A recent study found that strengthening your quad muscles helps you walk faster, which helps you burn fat more quickly.
A wall squat strengthens your hamstrings, quads, butt, and low belly muscles, which will sculpt your lower body and build stamina for other lower-body whittlers. Try this 3 times a week on nonconsecutive days.
Get Started:
(image A)
1) Stand with your back and head against a wall. Walk your feet forward about 18 inches, shoulder-width apart. Your arms will be hanging straight from your sides, palms facing into the wall. Keeping your head and back against the wall, slide down until your knees are at about a 90-degree angle or less.
2) Keeping your feet where they are, push your back into the wall to slide up to stand with the legs straight. Pause for a breath, then slide back down to a squat. Pause, then slide up to stand. Do this 15 times, but never squat so deeply that your hips drop below the level of your knees.

Make It Harder:
1) Stand with your back and head against a wall. Walk your feet forward about 18 inches, shoulder-width apart. Your arms will be hanging straight from your sides, palms facing into the wall. Keeping your head and back against the wall, slide down until your knees are at about a 90-degree angle or less.
2) Hold this position for 15 seconds.

Try the Challenge:

(image B)
Repeat the move, holding for 30 seconds. Repeat two more times, resting in between. Later try for 45 seconds, and eventually 60 seconds.

Pilates Hundred

Why It's Good:

Experts say the best ab moves are those that engage the deepest stomach muscles to pull in your waistline like a corset . The classic Pilates Hundred works the arms and contracts the core and teaches you to coordinate your breath and movements. Practice this 3 times a week. Eventually you'll build up to 100 arm pumps, hence the name of the move.
Get Started:
(image A)
1) Lie on your back with your arms at your sides, palms facing down. Bend your knees so your feet are flat on the floor, under your knees.
2) Lift your head, neck and chest up off the floor. Gazing at your knees, or tucking your chin into your chest, lift your arms up, palms facing down. If this is too hard on your neck and shoulders, keep them on the floor.
3) Inhale. Press your palms down rhythmically as you exhale five short breaths, pumping your hands with each breath. Then turn your palms up, and press up rhythmically with five short inhales to complete one set. Aim for 25 breaths.

Make It Harder:
1) Start lying on your back. Bend your legs to form a 90-degree angle so your knees are directly over your hips and your calves are parallel to the floor. Scoop your belly in so your low back is flat on the floor.
2) Exhale as you lift your head, shoulders, and arms off the floor. The gaze is on the knees. Again, if your neck is uncomfortable, keep your head and shoulders on the floor.
3) Inhale. Press your palms down rhythmically as you exhale five short breaths, pumping your hands with each breath. Then turn your palms up, and press up rhythmically with five short inhales to complete one set. Aim for 50 breaths.

Try the Challenge:
(image B)

1) With the same set-up as above, this time straighten your legs so they're on a 45-degree diagonal off the floor.
2) Aim for a complete set of 100 breaths and arm-pumps.

Cross-Legged Stretch

Why It's Good:

When you sit on the floor cross-legged, do your knees stick up high in the air? If so, it's because your inner thighs and hips are tight. We lose flexibility with age due to a decrease in tendon strength and an increase in tendon rigidity, making muscles and joints difficult to move.
Improving your flexibility makes daily life easier -- you can play on the floor with your kids and bend down to fill up the dog bowl without straining your back muscles. Plus, stretching and relieving tension in your hips makes for better sex! Try to work in three to six sessions a week.

Get Started: Seated Butterfly
(image A)
1) From a seated position on the floor, bring the soles of your feet together, knees out into a diamond shape. If your knees are lifted, you can put blocks underneath them.
2) Sit up very tall, lifting the chest. Clasp your hands around your feet or shins. Focus on drawing the knees away from one another to open your inner thighs. If it's hard to sit up straight, try this sitting against a wall. Hold for 20 seconds.

Make It Harder: Forward-Folding Butterfly
1) From a seated position on the floor, bring the soles of your feet together, knees out into a diamond shape. If your knees are lifted, you can put blocks underneath them.
2) Sitting up very tall, walk your hands in front of you as far as you can with a straight spine. Then allow the spine to round and drop the head and chin down.
3) Breathe all the way into your belly to open the hips. Hold for 10 seconds. To come out, bring your hands to the backs of your thighs to bring the knees together.

Try the Challenge: Straddle with Forward Fold
(image B)
1) Sit with the soles of your feet together, as above. Straighten your right leg out to the right, then your left leg to the left. Sit up tall and lift your chest. Flex your feet so your toes are going straight up to the ceiling.
2) Walk your hands forward as far as you can go with a straight spine. Then allow the spine to round and drop the head and chin down.
3) Breathe into your low belly. Hold for 10 seconds. Carefully walk your hands in towards you to come back.

Do a Set of Full Push-Ups

Why It's Good:

Push-ups are the most efficient exercise for time-strapped women who want a whole-body shape up. This do-anywhere, no-equipment move tones your chest, arms, and shoulders; strengthens your back and abs; and also works your butt and legs. You'll feel it in your chest and shoulders when you first try it.
To master full push ups, start standing up, and work your way down to the floor. Try this instead of knee-down "girl" pushups because you'll use more muscles; the gradual progression to the challenge will help you build confidence.
When you can do at least 5 reps in good form (body in line from head to heels), move to the next step. Work on each move 3 times a week on nonconsecutive days, doing 10-15 reps each time.

Get Started:
(image A)
1) Stand about 3 feet away from a high counter or desk. Place hands flat on top near the edge. Your body should be in a straight line from head to heels with hands beneath shoulders are much as possible.
2) Bend your elbows out to the sides and slowly lower your chest to the edge of the table. Keep your head in line with your spine; don't tuck your chin or look up. With control, push back up to start.

Make It Harder:
By lowering your body closer to the ground, you'll bring more of a challenge to your shoulders and arms then when you're standing and your legs take more weight.
1) Place your hands on the edge of a stable chair or the second step of a staircase. Walk your feet back until your body is in a straight line and your shoulders are right over your wrists.
2) Bend your elbows out to your sides and lower your chest to the edge of the surface. Carefully push up to start.
3) You can also try adding in more levels for a more gradual challenge, moving from desk to chair, then to 2 stairs, then to 1 stair and the floor.

Try the Challenge:
(image B)
After trying the steps above, come down to the floor. Mix in a full pushup with the building block moves above as you get stronger.
1) Place hands on floor directly beneath shoulders. Extend legs behind you so you are balancing on hands and balls of feet. Keep head, neck, back, butt, and legs in straight line.
2) Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up.

Touch Your Toes With Ease

Why It's Good: 
Forward- bending opens up the back of the body, including hamstrings, calves, and hips, making you more limber. A flexible body means less pain and fewer injuries, and makes it easier to handle everyday tasks like tying shoelaces.
Stretching maximizes the benefits of strength training and helps your muscles recover from exercise. Plus, these moves strengthen your thighs and abs, too, which will come in handy for otherstrengthening exercises.
Try stretching slowly and deliberately at least 3 days a week to enhance your range of motion and improve flexibility.

Get Started:
(image A)
Use a resistance band, rolled up towel, or belt
1) Lie on your back with both legs straight on the floor. Bend your right knee and put the center of the band around the ball of your right foot.
2) Holding on to both ends of the strap in your hands, straighten your right leg, foot flexed, and pull it toward your head. Let there be enough slack in the strap to fully straighten the leg. Flex both feet. Your gaze is straight up to the ceiling.
3) Gently create resistance with your band by pulling down to open the back of your leg. Raise your leg as far as comfortably possible. Hold for 30 seconds and carefully release. Your goal is to be able to hold your leg at a 90-degree angle (or even closer) to your upper body. Switch sides.

Make It Harder:
(image B)
1) Sit with both legs extended straight in front of you. Loop the strap around the balls of both feet. Sit up tall so your spine is straight and your chest is lifting. Flex your feet. Look forward at your toes.
2) Keeping your spine long, slowly begin to bend at your hips to bring your chest towards your knees, as close as comfortably possible. Choke up the band, moving your hands closer to your feet, as you become more flexible.
3) Hold for 30 seconds and release. Eventually, you'll remove the strap and be able to reach your toes with your hands, but use the strap to help you along the way.

Try the Challenge:

1) Stand with your feet hip-distance apart. Bend your knees and tuck your chin into your chest to roll down your spine, folding forward. Touch your fingers to the floor in front of your toes and straighten your legs.
2) If you can't reach your toes, bend your knees slightly and slowly work on straightening the legs. Hold for 30 seconds.

Pilates Swimming

Why It's Good: 
A strong spine is not only sexy (goodbye, bra fat!), it's also essential for a pain-free back and good posture so we don't "shrink" as we age. This "swimming" move from Pilates strengthens the back muscles, butt, and backs of the arms and legs; and stretches the shoulders, chest, belly, and thighs.
A strong lower back protects you from injury when you're moving a heavy laundry basket and picking up loads of groceries. Bonus: It'll perk up your tush because it works the tops of the thighs and the butt muscles. Do this 3 times a week on nonconsecutive days.

Get Started:
(image A)
1) Lie on your stomach with your arms extended in front of you. Legs are straight and squeezed together. Squeeze your butt and abs and imagine you're drawing everything into your belly button.
2) Keeping your legs on the floor, lift your upper chest and flutter your arms up and down like you're swimming. Do this for 10 breaths and bring your head and arms back down to the floor.

Make It Harder:
Lying on your stomach, keep your arms and head down. You can use your hands as a resting spot for your forehead. Lift your legs and kick them up and down without touching the ground. Do this for 10 breaths.

Try the Challenge:

(image B)
1) Lying on your stomach, this time lift your arms and legs simultaneously and alternately kick the legs and arms like you're swimming.
2) Continue until you've inhaled and exhaled for 5 seconds, then release. Do 3 sets. Eventually work your way up to minute.

Yoga for Bedtime

By Tara Stiles

• Short Meditation
  Sit up in bed comfortably, either with your legs folded or straight in front of you; whatever you can do with the most ease. Sit up and lean slightly back on your pillows or backboard. Close your eyes and rest your hands on your thighs and just breathe here for a few minutes. This doesn't have to be a serious meditation but just a short while to do nothing but breathe.
  
• Seated Twists
  Stay in your seated position and twist around to the back of your bed. If you have a backboard you can grab onto that to help your twist. Breathe into the twist for a few breaths and then try the other side.
  
• Easy Forward Bend
  Keep your seated position and gently bend forward at your hips and let your hands stretch out straight in front of you on the bed. This will feel good in your hips and your whole back.
  
• Legs Extended Forward Bend Flat Back
  Slowly start to straighten your legs in front of you. You can keep your knees bent slightly since we are working towards sleep here instead of the power yoga move of the day. Reach towards your feet with your knees bent and keep your back flat. Bend your knees as much as you need to keep your back flat. This is a really nice hamstring stretch.
  
• Legs Extended Forward Bend Round Back
  Keep your legs extended out in front of you and round your back gently over your legs. This is a nice stretch along your spine.
  
  
• Lying Down Knee to Chest
  Roll back down on your back and rest your head on your pillow. Bring one knee into your chest and grab your shin to pull it closer to you. Breathe here for a few breaths. This lengthens your extended leg and loosens up your hip. Switch legs and do the other side.
  
  You can also do a Knee Hug by hugging both knees into your chest and rocking slowly side to side on your back.
  
  
• Hamstring Stretch
  Extend your leg straight up to the ceiling. Grab behind your knee or closer to your ankle. Keep the leg straight and slowly start to bring it closer to your head on each exhale. Try the other side. Remember to stay gentle with these stretches--almost like you are half-doing them. This will help you drop any tension left in your body before bed.
  
• Half Happy Baby
  Bend your knee again and flex your foot to face the ceiling. Grab the outside of your foot with the same arm as foot and bend your knee towards your armpit. You can also do this with both feet at the same time.
  
  
• Bend Knee Lying Down Twist
  Bend your knee back into your chest and twist your leg across your body. Turn your head in the opposite direction and bring your arms out to a T shape. Make sure to do the other side.
  
• Star Shape Twist
  Extend your leg that is twisted over and reach with that foot out to the diagonal. Reach with your opposite hand to the opposite diagonal. Look towards your hand. This is a really nice twist. Try the other side.
  
• Knee Hug
  Hug both knees into your chest and rock slowly side to side on your back. Let your whole back relax into your bed.
  
• Savasana
  You're almost there. Extend both legs out straight into a savasana position. Rest here for a while. If you prefer to sleep in this position then you're all set and have a great sleep.
  
  
• Sleep
  The best yoga position: sleep. Roll over on to your side and enjoy your night of rest.