70 Yoga Poses To Tone, Strengthen, and Detox Your Body - Skinny Mom - Where Moms Get The Skinny On Healthy Living

28/2/2014
70 Yoga Poses to Tone, Strengthen, and Detox Your Body | Skinny Mom | Where Moms Get The Skinny On Healthy Living
LOGIN OR SIGNUP
CONTACT SKINNYMOM
CART
HEALTH: WORKOUTS
70 Yoga Poses to Tone, Strengthen and Detox Your
Body
by Tori Tarvin | February 17, 2014
Performing yoga not only helps tighten your muscles, but it also increases your energy levels,
strengthens your body, increases your flexibility, and helps get rid of all the extra jiggle. Luckily, our
friends at Popsugar Fitness have a collection of different yoga positions and poses that can help
you tighten your tummy, tone your thighs, sculpt your arms and legs, and detox your body. Trust us,
youll be feeling the burn while finding a fun new way to tone and tighten. Grab your mat, turn on this
fab zen and flow playlist, and get to work!
Yoga Sequence For Stronger Legs:

Whether sporting leggings with sneaks or skinny jeans with pumps, heres a 14-pose yoga
sequence to make your tight pants proud. This workout is all about the thighs, hips, and booty. Hop
on your mat and work through this sequence on the right side, and then repeat on the left.
Wide Squat: (1) Stand with your feet slightly wider than your hips. (2 Bend your knees and lower
your hips toward the ground. (3) Bring your palms together at your heart center, and firmly press
your elbows against the inside of your knees, helping to open the hips even further. (4) Shift weight
into the heels, lengthening the crown of the head up toward the ceiling, holding for five deep
breaths.
https://www.skinnymom.com/2014/02/17/70-yoga-poses-to-tone-and-strengthen-your-body/
1/75
28/2/2014
Extended Wide Squat: (1) Release your hands to the floor, walking them away from you as you
press your belly toward the floor. (2) Relax your head, staying here for five breaths.
2/75
28/2/2014
Half Bound Wide Squat: (1) Walk your hands back to the feet, and lower your right shoulder in
front of your right knee. (2) Wrap your armpit around the knee as you reach your right forearm
around your lower back with your palm facing away. (3) Reach your left arm toward the ceiling,
bend your elbow, and bring the back of your left hand to your lower back. (4) Touch your fingers
together if you can and if theyre close enough, hold your left wrist with your right hand, with the left
palm facing behind you. (5) Hold for five deep breaths, gazing over the left shoulder.
3/75
28/2/2014
Balancing Bound Wide Squat: (1) Bring your gaze forward, and rock your weight from side to
side to gain enough momentum to rise up while holding your knee in the bound position. (2) Rock
right, left, right, and as you rock left, push into the left foot to straighten the leg and rise to stand. (3)
If you lose hold of your right leg, wrap your right arm around it again once you feel stable. (4) If this
is too difficult, just clasp both hands around your right knee. (5) Gaze over the left shoulder for five
breaths.
4/75
28/2/2014
Flamingo: (1) With your arms holding the bind around your right knee, slowly hinge at the hips,
folding forward as far as you can. (2) If this is too difficult, release your hands to the floor, keeping
the knee bent. (3) Hold still, breathing for five breaths.
5/75
28/2/2014
Extended Hand to Big Toe: (1) Pressing into the left foot, rise up with your bent right knee, and
release your arms. (2) Hold the right big toe with the first two fingers and thumb of your right hand,
and bring the left hand to your left hip. (3) With the left leg straight and the torso stacked over the
pelvis, straighten the right leg out in front of you as much as you can. (4) Enjoy this stretch for five
breaths.
6/75
28/2/2014
Dancer: (1) Bend the right knee, swing it behind and kick it away as you lean the torso forward,
holding onto the arch of your right foot. (2) Draw the belly toward the spine, staying here for five
deep breaths.
7/75
28/2/2014
Eagle: (1) Release hold of your foot, lift the torso as you swing your right knee forward. (2) Wrap it
around your left thigh, and tuck the right toes around your lower left leg. (3) Cross the left elbow
over the right then bring your palms together. (4) Hold like this for five breaths, lifting the elbows as
high as you can, gazing at the hands.
8/75
28/2/2014
Crouching Eagle: (1) Keeping the legs and arms crossed, bend the knees to squat down and
lower the torso, resting your right elbow on your right knee. (2) Hold for five breaths.
9/75
28/2/2014
Eagle Warrior 3: (1) Keeping the elbows crossed, uncross the knees, and kick your right leg
behind you, bringing the torso parallel with the floor. (2) Actively extend the arms away from you,
and engage the abs for five breaths.
10/75
28/2/2014
Bent Standing Split: (1) Bend the right knee and fold forward. (2) Lower the right hand to the
floor and hold the right toes with your left hand. (3) Pull the knee as high as you can to intensify the
quad stretch, holding for five breaths.
11/75
28/2/2014
Burning Lunge: (1) Lower your torso, and reach your left arm underneath your bent left knee.
Interlace both hands in front of your left ankle. (2) Keep all the weight in your legs, resisting the
urge to lean into your hands. (3) If this is too hard for your thigh muscle to hold (its an intense
move!), then rest one or both hands on the floor. (4) Breathe deeply in this low lunge for five
breaths.
12/75
28/2/2014
Kneeling Quad Stretch: (1) Lower the back knee to the floor. (2) Pull the foot in toward your right
hip, holding the top of the foot with your right hand. (3) Rest your left forearm on your left thigh,
staying here for five breaths. (4) Release the back leg, and step your right foot forward to meet the
left, coming into a Wide Squat. (5) Now repeat this sequence on the left side.
13/75
28/2/2014
Poses That Strengthen Your Abs and Core:

Bikini season is right around the corner, so lets get to strengthening our abs and overall core. This
will prevent back pain, improve your balance and posture, and make running and other sports feel
easier. Plus, youll feel confident in and out of your clothes. Keep reading to learn these eight
poses that target your core. Original Source.
Warrior 3: Balancing on one leg really challenges your core! If youre not using your abs to
stabilize in this pose, youll likely tip over. Heres how to find your inner warrior. (1) Stand with your
feet together. (2) Inhale as you extend your arms out wide in T position or straight overhead for a
more advanced variation. (3) Exhale as you bend forward at your hips, lifting your right leg straight
14/75
28/2/2014
behind you coming into Warrior 3. (4) Draw your navel toward your spine, and hold for five breaths.
(5) Then come to stand, lower your right leg, and repeat with the left leg lifted for another five.
Camel: (1) A classic backbend that increases spinal flexibility, Camel also works your core
muscles and opens tight shoulders. (2) Stand on the shins with the knees hips-width distance
apart. (3) Lean back, and place your hands on your heels, arching back, and allowing the head to
fall between the shoulder blades. (4) Continue to press the hips forward to engage the abs, thighs,
and tush, enjoying this pose for five breaths.
15/75
28/2/2014
Dolphin Plank: Even yogis love elbow planks, but we call them something else. An elbow plank
by any other name will still work your abs. (1) From Downward Facing Dog, inhale and shift your
weight forward coming into plank position (top of a push-up). (2) Exhale as you lower onto your
forearms so that your shoulders are stacked directly above your elbows and your body is parallel
with the floor. (3) Dolphin Plank is an intense pose, so if you cant hold for five breaths, lower one
or both knees to the floor.
16/75
28/2/2014
Balancing Star: This pose is a side plank on crackin a good way. Your obliques will certainly
feel the challenge while you balance in this starry pose. (1) Begin in Downward Facing Dog, and
step both feet together. (2) Move your right hand to the left about six inches so its at the upper
center of your mat. (3) Step your right foot forward two inches, and plant the sole of your right foot
firmly on the mat, so your toes are pointing away from you. (4) Inhale as you roll open to your right
side, and lift your left hand off the mat. (5) Raise your left leg up into the air. (6) Gaze at your lifted
hand, and hold Balancing Star for five breaths. (7) Keeping your core engaged will help you stay
balanced. Repeat this pose on the other side.
17/75
28/2/2014
Crow: Arm balances require more than arm strength; theyre really about your core! Thinking of
this as an ab exercise can help you hone in on the balance needed to maintain this pose. (1)
Begin in a squat, placing your hands shoulder-width distance apart on the mat. (2) Spread your
fingers as wide as you can, creating a strong, stable base. (3) Straighten your legs slightly, placing
your knees as high up onto your triceps (back of your arms) as possible. (4) Slowly shift weight
into your palms and lift your feet off the ground. Stay here for five breaths gazing at the floor in front
of you.
18/75
28/2/2014
Boat: Boat pose is the go-to move for abs in yoga. It really challenges all four layers of your
abdominals, similar to the Balance Point in Pilates. Get ready for some smooth sailing. (1) Sit on
the floor with your legs in front of you. (2) Bend your knees, and lift your legs off the floor, bringing
your knees in toward your chest with your shins parallel to the floor. (3) Sit up as tall as you can,
and take a breath in as you slowly begin to straighten your legs. (4) Your legs dont need to be
straight since the action of keeping your spine long and drawing your belly in is what works your
abs here. (5) Hold Boat pose for five breaths.
19/75
28/2/2014
Intense East: Believe it or not, youre totally working your abs even as you expose your belly to
the sky. Pulling your low abs up and in while arching your spine makes this pose feel easier. (1)
From a seated position with your legs extended straight out in front of you, place your hands
behind your hips about six to eight inches, with your fingers pointing toward your toes. (2) As you
inhale, press into your hands and feet firmly, lifting your hips into the air. (3) Lift them as high as
you can so your spine is in a long line. (4) Slowly release your head back, looking behind you, and
open through your throat. (5) Stay here in Intense East pose for five deep breaths, then lower your
hips to the floor.
20/75
28/2/2014
8. Crooked Limbs Prep: The pose called 8 Crooked Limbs really works your upper body, but
the prep pose for it is a killer move for your abs. (1) Sit on your bum with your legs straight in front
of you. (2) Bend your right knee, and hold your right foot with your left hand. (3) Bring your right arm
underneath your right leg, and use your left hand to help push your right knee as high as you can on
top of your right triceps. (4) Plant your palms on the floor, and bend your right elbow slightly to keep
your knee in place. (5) Press into your palms firmly, engage your abs, and with an inhale lift your
hips off the floor. (6) If its easy, lift your left leg off the ground, too. (7) Youre sure to feel a burn in
your belly after five breaths.
21/75
28/2/2014
Yoga Sequence to Tone Thighs and Inner Thighs:

Are you ready to tone your thighs and say goodbye to your inner-thigh fluff? Now you can work
these muscles without even stepping foot in a gym! Try these 15 poses on the right side, and then
repeat on the left side. Youll feel your thighs getting slimmer with each move! Original Source.
Side Fierce: (1) Stand at the front of your mat with both feet together. (2) Bend the knees to squat
down into Fierce pose. (3) Rotate your torso, and cross your right elbow over the outside of your
right thigh. (4) Actively press into your outer right arm to lift the torso. (5) Pull the right hip back to
keep both knees in line and keep weight back into the heels. (6) Hold here for five deep breaths,
gazing over the left shoulder.
22/75
28/2/2014
Arching Three-Legged Dog: (1) From Side Fierce, rise back up into Fierce Pose. (2) Fold
forward, and take a vinyasa back to Downward Facing Dog. (3) Step both feet together so your
big toes are touching. (4) Keeping the left heel on the mat, raise your right leg in the air coming
into Three-Legged Dog, and then bend the knee. (5) Actively squeeze your right heel in toward
your hip, lifting the knee high. (6) Lift your head up, and turn to look over your left shoulder, arching
the spine. (7) Hold here for five breaths, keeping the belly still and breathing into the chest.
23/75
28/2/2014
Wild Thing: (1) From Arching Three-Legged Dog, keep your left foot and right hand where they
are. (2) Draw your right knee into your chest, raise your left hand up, and simultaneously rotate
your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot
on the ground about a foot and a half to the right of your left foot. (3) Deeply arch the spine, and
reach your left fingertips toward the floor. (4) Actively press into your feet and right hand to lift the
hips as high as you can, breathing here for five breaths, gazing at your extended hand.
24/75
28/2/2014
Burning Lunge: (1) Place your left hand back at the front of your mat, and step your right foot
forward between your hands. (2) Reach your right arm underneath your bent right knee. (3)
Interlace both hands in front of your right ankle. (4) Keep all the weight in your legs, resisting the
urge to lean into your hands. (5) If this is too hard for your thigh muscle to hold (its an intense
move!), then rest one or both hands on the floor. (6) Breathe deeply in this low lunge for five
breaths.
25/75
28/2/2014
Warrior Eagle: (1) Release your clasped hands, and inhale to rise up into Warrior 1 as you cross
your right elbow over your left, bringing your palms together. (2) Exhale as you gently arch back,
actively lifting your hands away from your shoulders. (3) Enjoy this pose for five breaths, continuing
to press the right knee forward over the ankle.
26/75
28/2/2014
Eagle Warrior 3: (1) From Warrior Eagle, lean forward, raise your back leg into the air, and
balance with the body parallel to the floor. (2) Actively extend the arms away from you, and engage
the abs for five breaths.
27/75
28/2/2014
Warrior 2: (1) From Eagle Warrior 3, lower your left leg into a lunge position. (2) Unwind the arms,
and extend your arms out wide, gazing over your right fingers. (3) Hold here with the right thigh
parallel to the floor for five breaths.
28/75
28/2/2014
Goddess: (1) From Warrior 2, straighten the front leg, and turn the left heel in. (2) Bend your
knees coming into a wide squat until your thighs are parallel with the ground. (3) Your knees should
be directly over your ankles, so adjust your feet if you need to. (4) Lift your arms up, bending your
elbows so they are at 90-degree angles, opening the palms away from you. (5) Hold here for five
deep breaths.
29/75
28/2/2014
Bow: (1) From Goddess, fold forward, lower the hands to the floor, and come onto the stomach.
(2) Bend your knees, and hold onto the outside edge of your right ankle, and then your left. (2)
Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing
your feet. (3) Lift your feet as high as you can, and shift weight forward so youre resting on your
naval instead of on your pubic bone. (4) Hold for five deep breaths, then slowly lower, and lie flat.
(5) Turn your head to one side, and shake your hips from side to side to release your lower back.
30/75
28/2/2014
Reverse Warrior: (1) Begin in Downward Facing Dog. (2) Step your right foot forward, rising up
into Warrior 1. (3) Open your hips, arms, and chest into Warrior 2. (4) Inhale to lower your left hand
to your left thigh or calf and raise your right arm overhead, arching toward the back end of your
mat. (5) Continue pressing the right knee forward, with the front thigh parallel to the floor. (6) Hold
Reverse Warrior for five breaths. Rise up, and switch sides.
31/75
28/2/2014
Open Extended Triangle: (1) Work your way into Warrior 2 with the right knee bent. (2)
Straighten your front leg, extend your right arm away from you, and lower it to the floor. (3) Bring
the upper arm parallel to the floor. (4) Gaze at your left palm, holding for five breaths. Rise up, and
switch sides.
32/75
28/2/2014
Eagle: (1) Stand with both feet together. (2) Shift weight into your left foot, and bend your right
knee. (3) Lift it off the floor, and wrap your leg around your left thigh, tucking the right toes around
your lower left leg. (4) Cross the left elbow over the right, then bring your palms together. (5) Hold
like this for five breaths, lifting the elbows as high as you can, gazing at the hands. Release, and
switch sides.
33/75
28/2/2014
Sage: (1) From Down Dog, step both feet together. (2) Move your right hand to the center of your
mat, and roll the body to the right, balancing on the outer edge of your flexed right foot. (3) Raise
the left arm overhead, gazing at the fingertips. (4) After five breaths, release the left hand to the
center of the mat, and roll open to the left for another five breaths.
34/75
28/2/2014
Intense East: (1) Begin sitting on the floor with your legs extended in front of you. (2) Place your
palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
(3) As you inhale, press into your hands and feet firmly, lifting your hips into the air. (4) Slowly
release your head back, looking behind you. Stay here for five deep breaths, and then release.
35/75
28/2/2014
Half Wheel: (1) Begin lying flat on your back with your arms along the sides of your body, palms
facing down. (2) Bend your knees, and place your feet flat on the floor. (3) Walk your heels as
close as you can to your tush. (4) With your palms and feet pressing firmly into the ground, lift your
hips up. (5) Try to keep your thighs parallel. (6) Bring the hands to the lower back for support or
interlace the palms together. (7) Stay here for five deep breaths, actively pressing your feet into
the floor.
36/75
28/2/2014
Yoga Sequence For a Tighter Backside:

Are you looking for a way to get a swoon-worthy behind? This sequence of moves is guaranteed
to tone and give you a fuller backside! Youll want to strut down the street and show off your new
goods right away! Original Source.
Downward Dog: (1) Begin on your hands and knees. (2) Your wrists should be underneath your
shoulders, and your knees should be underneath your hips. (3) Inhale as you tuck your toes under
your heels. (4) Then exhale to lift your hips, coming into an upside-down V shape called
Downward Facing Dog. (5) Spread your fingers wide, and create a straight line between your
middle fingers and elbows. (6) Work on straightening your legs and lowering your heels toward the
37/75
28/2/2014
ground. (7) Relax your head between your arms, and direct your gaze through your legs or up
toward your belly button. (8) Hold for five breaths. Traditionally, this pose is done during Sun
Salutation A, so you can also come into it from Upward Facing Dog.
Three-Legged Downward Dog: (1) From Downward Facing Dog, step both feet together so
your big toes are touching. (2) Shift your weight onto your hands and your left foot equally, and
raise your right leg into the air. (3) Try to keep your shoulders parallel with the ground, and gaze at
your left thigh or up toward your belly to help you stay balanced. (4) Stay here for five breaths, then
lower your right leg down. (5) Perform Three-Legged Downward Dog on the other side.
38/75
28/2/2014
Warrior 1: (1) From Three-Legged Dog, come back down to Downward Facing Dog. (2) Step
your right foot forward between your hands. (3) Turn your left heel in, press into your feet, and lift
your torso up. (4) Lift your arms up, and press your palms together. (5) Draw your shoulder blades
down toward your hips, and gaze up at your hands. (6) Stay here for five breaths. (7) Then come
back to Downward Dog, and move through Warrior 1 with your left foot forward.
39/75
28/2/2014
Warrior 3: (1) From Warrior 1 with your left knee forward, lower your torso and lift your right leg,
bringing your body parallel with the ground. (2) Extend your hands out in front of you, pressing your
palms together firmly. (3) If it bothers your shoulders to press your hands together, separate your
arms so theyre shoulder-width apart. (4) If extending your arms creates pain or pressure in your
lower back, rest your hands on your hips. Engage your abs, holding this position for five deep
breaths. (5) Then lower your left leg, returning to Warrior 1. (6) Release your hands to the mat, and
come into Downward Dog. (7) Then move through Warrior 3 with the other leg, move through
Warrior 1, and come back to Downward Dog.
40/75
28/2/2014
Fierce: (1) After Downward Facing Dog, jump or step toward the top of your mat. (2) Slowly roll
up, and stand with your feet together in Mountain Pose. (3) Bend your knees and lower your hips
as you raise your arms overhead. (3) Focus on sitting back onto your heels. (4) Tuck your tailbone
in, and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward
the ceiling. (5) Stay like this for five breaths, and then stand up into Mountain Pose.
41/75
28/2/2014
Goddess: (1) From Mountain Pose, step open to the right, opening your legs about three feet
apart. (2) Turn your heels in. (3) Bend your knees until your thighs are parallel to the ground. (4)
Your knees should be directly over your ankles, so adjust your feet if you need to. (5) Lift your arms
up, bending your elbows so they are at 90-degree angles, and open your palms away from you. (6)
Hold here for five deep breaths.
42/75
28/2/2014
Wide Squat: (1) Step in your feet so theyre slightly wider than your hips. (2) Bend your knees,
and lower your hips toward the ground. (3) Bring your palms together at your heart center, and
firmly press your elbows against the inside of your knees. (4) This will help to open your hips even
farther. (4) Shift weight onto your heels, and lengthen the crown of your head toward the ceiling. (5)
Hold the pose for five deep breaths.
43/75
28/2/2014
Locust Pose: (1) From Wide Squat, place your hands at the top of your mat and step back into
plank. (2) Slowly lower to the ground, and lie flat on your belly with your legs together. (3) Place
your arms by your sides so your palms are facing up. (4) As you inhale, lift your legs, head, and
upper body off the floor. (5) Your hands remain on the floor for support. (6) As you breathe, extend
the crown of your head away from your toes, lengthening as much as you can through your spine.
(7) Stay for five breaths, and then release back to the mat.
44/75
28/2/2014
Intense East: (1) From Locust Pose, roll over to lie flat on your back. (2) Sit your bottom on the
floor with your legs extended straight out in front of you. (3) Place your palms behind your hips
about six to eight inches away, with your fingers pointing toward your toes. (4) As you inhale, press
into your hands and feet firmly, lifting your hips into the air. (4) Raise them as high as you can so
your spine is in a long line. (5) Slowly release your head back, looking behind you and opening
through your throat. (6) Stay here for five deep breaths, then lower your hips to the floor.
45/75
28/2/2014
Poses to Tone Arms and Upper Back:

You wave goodbye to your friend and it feels like your arm is jiggling even after youve stopped
waving. Dont fret. Its 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. Original Source.
Arching Three-Legged Dog: (1) This arm-strengthening variation of Three-Legged
Dog involves bending the knee of your top leg, increasing the flexibility in your hip flexors, spine,
and hamstrings. (2) Begin in Down Dog. Step both feet together so your big toes are touching. (3)
Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and
46/75
28/2/2014
then bend the knee. (4) Actively squeeze your right heel in toward your hip, lifting the knee high. Lift
your head up, and turn to look over your left shoulder, arching the spine. (5) Think about drawing
your head and foot toward each other (if your spine is extremely flexible, your foot and head will
touch). (6) Hold here for five breaths, keeping the belly still and breathing into the chest.
Extended Tabletop: (1) Strong and poised like a ballerina, Extended Tabletop will open the front
of your body, increase flexibility and strength in your shoulders, and tone your tush. (2)
From Arching Three-Legged Dog, slowly lower your right foot to the floor behind you as you
simultaneously raise your right arm in the air. (3) Youre essentially rotating your body 180 degrees
so your belly is pointing up toward the ceiling. (4) Readjust your feet if you need to so they are
47/75
28/2/2014
parallel and slightly wider than hip-width apart. (5) Press firmly into your feet to lift your hips high,
engaging your glutes and hamstrings, and extend your right arm over your face. (6) Hold here for
five complete breaths, gazing at your extended hand or up toward the ceiling.
Balancing Star: (1) This creative cross between Sage and Half Moon will tone both your upper
body and core. (2) From Extended Tabletop, lift your right arm and leg into the air, rotating your left
toes so they point away from you. (3) Stay here balancing on your left hand and foot. (4) Try to
keep your shoulders, spine, and hips in one straight line, and gaze toward your right hand. (5)
Press your left fingertips into the mat to take some pressure out of your wrists. (6) Hold here for
five deep breaths, trying to keep your core strong and the pose steady. (7) Then release back
48/75
28/2/2014
to Down Dog.
Quarter Dog: This easy-on-the-wrists variation of Down Dog will not only intensely stretch the
backs of your legs, but its also a workout for your arms, shoulders, and upper back. (1)
From Down Dog, spread your fingers wide and lower your forearms to the mat. (2) Check to make
sure youre creating a straight line between your elbows and middle fingers. (3) Keep your legs
straight and lower your heels toward the ground as far as you can. Your heels should be slightly
wider than your toes, so the outside edges of your feet are parallel with the outside edges of your
mat. (4) Relax your head between your arms, and direct your gaze through your legs or up toward
your belly button. Hold for five breaths. Then straighten your arms, coming back to Downward Dog.
49/75
28/2/2014
One-Legged Four-Limbed Staff: Lifting one leg in this Chaturanga variation really targets your
triceps and shoulders. (1) From Down Dog, shift weight forward so your shoulders are directly
over your wrists, coming into the top of a push-up position. (2) Bend your elbows behind you,
brushing your arms against the sides of your body as you lower down. (3) Hold Four-Limbed
Staff with your body in one straight line, making sure your elbows are at 90-degree angles. (4) Lift
your right leg a few inches off the floor, pointing your toes, and hold for three deep breaths. (5)
Release that foot to the floor, and lift your left leg for another three breaths. (6) Release your left
foot to the floor, inhale into Upward Facing Dog, and exhale into Downward Facing Dog.
50/75
28/2/2014
Firefly: This arm-balancing pose will tone your arms and increase flexibility in your hamstrings. (1)
Begin in Downward Facing Dog. (2) Jump your feet up so they land behind your hands. (3) Bring
your hands back through your legs and press your palms into your calves, trying to crawl deeper
through your legs. (4) Once your arms and shoulders are as far back behind your thighs as you can
get them, plant your palms firmly behind your feet, cupping your heels with your thumb and index
finger. (5) Bend your knees and squat down, resting the backs of your legs as close to your
shoulders as you can. (6) Make sure your palms and fingers are spread wide as you shift weight
into them. (7) Lift your feet off the floor, either one at a time, or both together, straightening your
legs. (8) Hold for five breaths and then release your feet to the floor, coming into a Wide Squat.
51/75
28/2/2014
Side Crow: This variation of Crow involves a little spinal twist and is just the pose to work your
upper body. (1) From a Wide Squat, walk your feet together. (2) Twist your torso to the right, and
place both hands on the floor so theyre parallel with your thighs and shoulder-width apart. (3)
Place your outer right hip onto your right elbow and your outer right knee onto your left elbow. (4)
Shift weight into your palms, and lift your feet off the floor, coming into Side Crow. (5) Hold here for
five breaths, and then release your feet to the floor coming back to a low squat position. (6) Rotate
your torso to the left, and repeat this pose on the other side. (7) After five breaths, come back to a
low squat.
52/75
28/2/2014
Headstand B: This headstand variation is a killer move for your upper body, and for an added
bonus, itll also tone your core. (1) From a squat position, release your knees to the floor. (2)
Lower your elbows to the floor, and interlace your fingers, bringing your lowest pinky in front of the
other pinky so both pinkies are on the floor, forming a semicircle with your hands. (3) Place the
back of your head against your palms and the top of your head on the mat. (4) Once your head and
forearms feel stable, straighten both legs and walk your feet toward your face as far as you can.
(5) Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. (6) Lift your
right leg straight up toward the sky and then your left, coming into Bound Headstand (also called
Headstand) (7) Hold this position for five deep breaths. (8) To move into Headstand B, slowly
lower both legs down halfway, so that your legs are parallel with the floor, staying here. (9) After
53/75
28/2/2014
five breaths, lower your feet all the way to the ground, resting in Childs Pose.
Detox With These Yoga Poses:

Been overdoing it a little this time of year? If your body could use some fine-tuning, you can do
more than sip on detoxing green juice. Hop on your yoga mat, and do these eight poses designed
to detox the body. You have your circulatory, digestive, and lymphatic systems to thank for getting
rid of toxins and waste, and these poses stimulate those systems. Pick out the poses your body
needs or practice them all, and youre on your way to feeling like a new you. Original Source.
Wide-Legged Forward Bend: Not only a great pose for opening tight hamstrings, allowing
54/75
28/2/2014
your head to fall below your heart in Wide-Legged Forward Bend also reverses the pull of gravity,
encouraging circulation of blood throughout the body as well as fluid to your filtering lymph nodes.
The folding motion also squeezes the belly, which moves things along for digestion. (1) Stand with
your feet four or so feet apart, heels turned out slightly wider than the toes. (2) Standing tall,
interlace your hands behind you, pressing the heels of your palms together in a double fist. (3)
Take a deep breath in, and slowly fold forward at the waist, lowering your hands as far as you can.
(4) Keep the spine long and straight as you breathe for five deep breaths. (5) Engage your legs,
and slowly rise up to stand.
Open Side Fierce: If you want to strengthen your lower legs, Open Side Fierce will have your
55/75
28/2/2014
quads and glutes burning. This deep twist also aids in digestion. Youll feel the gentle pressure on
your kidneys, liver, and spleen, which stimulates the removal of waste. (1) Stand with both feet
together, bend your knees, and squat down, coming into Fierce Pose. (2) Cross your right elbow
over your left thigh, planting your right palm on the floor beside your left foot. (3) If you cant reach
all the way, just allow your fingers to hover in the air, as close to the floor as possible. (4) Extend
your left arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm.
(5) Make sure both knees are parallel. Hold for five deep breaths. (6) Press into your feet, inhale to
rise back up to Fierce, and exhale to repeat this pose on the right side, holding for another five
breaths. (7) Then rise back up to Fierce Pose, and straighten the legs.
56/75
28/2/2014
Three-Legged Down Dog: Holding your head below your heart and your leg lifted in the air in
this variation of Down Dog encourages blood to circulate throughout the body, as well as move
fluid to the lymph nodes. If your upper body is strong, this pose can also be very relaxing, which
aids in mental detox as well, releasing stress, fear, and sadness. (1) Come onto your hands and
knees, so your hands are shoulder-width distance apart, with your knees directly below each hip.
(2) Tuck your toes and straighten your legs, coming into Downward Facing Dog. (3) Keeping your
shoulders parallel with the floor, step both feet together and raise your right leg into the air. (4)
After five deep breaths, lower the leg and repeat this pose with the left leg lifted.
Seated Heart Opener: Poor posture can stifle proper lung function, and doing this Seated Heart
57/75
28/2/2014
Opener encourages lengthening of the spine so your lungs can fully expand and contract with each
breath. Healthy, deep breathing encourages the body to eliminate carbon dioxide, lactic acid,
lymphatic fluid, and other wastes. (1) Begin seated on your shins. (2) Interlace your hands behind
you in a double fist, pressing the heels of your palms together. (3) Pull your pressed palms toward
the floor, opening through the chest and shoulders. (4) After five breaths, release your hands.
Seated Spinal Twist: Twisting poses are all about aiding in digestion, which encourages the
elimination of wastes. Take this Seated Spinal Twist as deeply as you want to go. (1) Begin
seated on your mat with your legs extended in front of you. (2) Bend both knees, and place your left
heel as close to your right sit bone as you can. (3) Cross your right foot over your left knee, and
58/75
28/2/2014
plant it on the floor so your outer right ankle is next to your left knee. (4) Reach your right arm
behind you, and place your palm on the floor. (5) Cross your left elbow over your outer right thigh to
gently increase the twist. (6) Gaze behind you and over your right shoulder, staying here for five
breaths. (7) Then release the twist, straighten your legs out in front of you, and do this pose with
your left knee pointing up.
Head to Knee C: As bizarre as this pose looks, folding forward over your heel in this variation of
Head to Knee Pose is meant to gently massage and stimulate your inner organs. (1) Begin in a
seated position with both legs straight out in front of you. (2) Bend your right knee, and hold your
right foot with your left hand. (3) Bring your right arm under your right leg, and reach around to grab
59/75
28/2/2014
on to the arch with your right hand. (4) Pull your right toes down gently, and place the sole of your
right foot against your left inner thigh so your right heel is pointing up. (5) Lengthen through the
spine, and fold your torso over your left leg. (6) Place your hands on the floor on either side of your
leg or on your shin. (7) If your hamstrings and hips are more flexible, reach for your foot the right
hand holds the left wrist. (8) Rest your forehead on your leg, and stay here for five breaths. (9)
Continue lengthening the spine as you relax the shoulders away from your ears. Then release your
hands, sit up, and switch sides.
Locust: This pose strengthens the back of the body, but the pressure on your abdomen also
encourages digestion. (1) Lie on your belly with your legs together. (2) Place your arms by your
60/75
28/2/2014
sides with your palms facing up. (3) As you inhale, lift your legs, head, and upper body off the floor.
RECIPES
(4) Your hands remain on the floor for support. (5) As you breathe, relax your shoulders and the
muscles in your bum. (6) Extend the crown of your head away from your toes, lengthening as much
FOOD
as
you can through your spine. (6) Hold for five breaths, and then release back to the mat.
FITNESS
HEALTH
LIFESTYLE
SHOP
SM
MORE
TEAM
PRESS
CONTACT
IPHONE APP
YOUR ACCOUNT
SUPPER CLUB
EXPERTS
CONTRIBUTORS
SKINNY MOM CONNECTIONS
PRIVACY
Bound Headstand: Another pose where your heart is above your head, Headstand removes
toxins in the circulatory and lymphatic systems. This is also a pose thats typically held for 10
breaths or longer, and focusing on deep breaths clears out carbon dioxide from the lungs. (1) If
youre new to this pose, sit facing a wall. (2) Place your clasped fingers and head on the floor
about eight inches or so away from the wall. (3) Straighten your legs, and walk your feet toward
61/75
28/2/2014
your head. (4) Bend one knee, and tuck it into your chest. (5) Using your abs and hamstring
flexibility, lift your other leg off the floor so both knees are tucked into your chest, in a pose
called Bound Headstand Prep: Tuck. (6) With complete control, slowly lift and straighten both legs
up, coming into Bound Headstand. (7) If balancing is hard, bend one knee and place the sole of
your foot on the wall. (8) Hold for five, 10, or more breaths. (9) Then slowly bend your knees into
your chest, lower your feet to the floor, and rest in Childs Pose.
Poses to Get Rid of Back Fat:

While theres no miracle move to diminish back bulge, its still important to strengthen and tone the
muscles in that area of the body. As you begin to lose weight from all the cardio youre doing, youll
62/75
28/2/2014
reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the
areas of your back. Original Source.
Warrior 3: What it works: Back and shoulders. Stand at the front of your mat with both feet
together. (1) Shift weight into your left leg and kick your right leg behind you, balancing with your
torso parallel to the floor. (2) Extend your arms straight in front of you. (3) Draw your navel toward
your spine and hold Warrior 3 for five breaths.
Half Moon: What it works: Back and sides of the torso. (1) Begin in Downward Facing Dog. (2)
Step your right foot forward between your hands, and rise up into Warrior 1. (3) Then open your
hips, arms, and chest into Warrior 2 Pose. (4) Place your left hand on your left hip and stretch your
63/75
28/2/2014
right arm straight out, creating length through the right side of your body. (5) Shift weight into your
right foot, and lift your left foot up. (6) Plant your right palm flat on the ground under your shoulder.
(7) Bend your right knee or use a block if your hamstring is tight. (8) Try to distribute your weight
evenly between your right hand and foot. (9) Look down at the ground and bring your left arm
straight up. (10) When youre ready, look up toward your left hand. Hold for five breaths, then
try Half Moon on the left side.
Straight-Arm Triangle: What it works: Legs, core, upper body. (1) From Down Dog, step your
right foot forward, rising into Warrior 1. (2) Straighten the right leg, and extend the right arm out as
far as you can past the right toes. (3) Lower the right hand to the floor in front of the right shin (rest
64/75
28/2/2014
it on a block if you need to). (4) Shift weight back into the heels, stacking the shoulders, extending
your upper arm over your ear so its parallel with the floor, and coming into Straight Arm Triangle.
(5) Try to extend through both sides of the ribs equally, drawing the navel toward the spine. (6)
Hold like this for five deep breaths. (7) Then rise up and repeat on the left side.
Side Plank: What it works: Back, abs, sides of the torso, and arms. Begin in Downward Facing
Dog. (1) Step both feet together so your big toes are touching. (2) Move your right hand over to the
left so its at the top center of your mat. (3) Roll over to your right side and plant your right heel
down, balancing on the outside edge of your right flexed foot. (4) Reach your left arm straight
above you or extend it over your ear. (5) Stay here in Side Plank for five deep breaths, trying to
65/75
28/2/2014
keep your core strong and the pose steady. (6) Repeat this pose on the left side.
Dolphin Plank: What it works: Abs, back, arms, and shoulders. (1) From Down Dog, lower onto
your forearms and walk your feet out. (2) Your body should be in one straight line with your
shoulders directly above your elbows. Hold Dolphin Plank for five breaths.
66/75
28/2/2014
Bow: What it works: Back. (1) Lie flat on your stomach, pressing your belly button into the floor. (2)
Bend your knees and reach for the outside edge of your right ankle, and then your left. (3) Once
you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your
feet. (4) Inhale to lift your feet and thighs up as high as you can, and shift your weight forward so
that youre resting on your navel instead of on your pubic bone. (5) Hold Bow Pose for five deep
breaths.
67/75
28/2/2014
Locust: What it works: Back. (1) Lie on your belly with your legs together. (2) Place your arms by
your sides so your palms are facing up. (3) As you inhale, lift your legs, head, and upper body off
the floor. (4) Your hands remain on the floor for support. (5) As you breathe, try to relax your
shoulders and the muscles in your booty. (6) Extend the crown of your head away from your toes,
lengthening as much as you can through your spine. (7) Stay in Locust Pose for five breaths, and
then release back to the mat.
68/75
28/2/2014
Wheel: What it works: Back and upper body. (1) Lie on your back, bend your knees, and place
your feet flat on the ground (heels as close as possible to your booty). (2) Bend your elbows and
place your palms flat on the ground above your shoulders, fingertips facing your feet. (3) Inhale,
press into your palms, and lift your head, shoulders, and hips off the ground, holding Wheel
Pose for five deep breaths.
69/75
28/2/2014
Grab your yoga mat and your favorite exercise leggings and get to work toning, tightening and
detoxing. Youve got plenty of moves to chose from!
SHARE YOUR THOUGHTS:

0
LOVE IT
LOL
YIKES
WHAT?
LEAVE A REPLY
70/75
28/2/2014
OR with Email:
NAME
EMAIL
WEBSITE
COMMENT
POST COMMENT
YOU MIGHT ALSO LIKE
71/75
28/2/2014
Blast Fat in Your Trouble Spots with Top-Rated Yoga Poses
72/75
28/2/2014
6 Yoga Exercises for Neck and Back Pain
73/75
28/2/2014
74/75
28/2/2014
Press
Contact Us
Privacy Policy
Newsletter Sign Up
Mobile App
Skinny Mom and Share More Love are the registered trademarks of Skinny Mom, LLC and cannot be used by a third party w ithout
permission. 2014 Skinny Mom, LLC. All rights reserved.
75/75

70 Yoga Poses To Tone, Strengthen, and Detox Your Body - Skinny Mom - Where Moms Get The Skinny On Healthy Living

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

70 Yoga Poses To Tone, Strengthen, and Detox Your Body - Skinny Mom - Where Moms Get The Skinny On Healthy Living

Uploaded by

Copyright:

Available Formats

28/2/2014

Yoga Sequence For Stronger Legs:

Poses That Strengthen Your Abs and Core:

Yoga Sequence to Tone Thighs and Inner Thighs:

Yoga Sequence For a Tighter Backside:

Poses to Tone Arms and Upper Back:

Detox With These Yoga Poses:

Poses to Get Rid of Back Fat:

SHARE YOUR THOUGHTS:

YOU MIGHT ALSO LIKE

Blast Fat in Your Trouble Spots with Top-Rated Yoga Poses

6 Yoga Exercises for Neck and Back Pain

You might also like