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1 year ago
Skinny Jeans Workout: Weeks 1 and 2

1/48 Thomas MacDonald
Before You Get Started


How to get the Best Results:
1. Do the workout three days a week for 30 minutes.
2. You'll need a mat and two yoga blocks.
3. Use the text for precise instructions, and the photos as a guide. (Photos show poses using varying angles.)

Tips:
  • Keep your breaths long and deep.
  • If you feel strained at any point, rest in child's pose for a few breaths.
  • You may feel sore the first couple of weeks, but that will ease up over the six weeks. Stick with it.
  • Have fun!

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  • Skinny Jeans Workout
    2/48 Thomas MacDonald
    Wrist Stretches, Part 1


    Start on all fours with your wrists 6 to 12 inches in front of your shoulders.

    Separate your knees to hip-width apart and curl your toes under.

    Shift your weight onto your left hand and bring the fingers of your right hand to face your knees. Your palm should be flat on the ground, wrist facing forward.

    Shift your weight onto your right hand and turn your left fingers back to face your knees. Reverse and turn your fingers back to face forward. That's one rep.

    Alternate hands in a slow, steady rhythm for 10 reps.

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    3/48 Thomas MacDonald
    Wrist Stretches, Part 2


    Shift your weight onto your left hand and bring the fingers of your right hand to face your knees.

    Gently bring your hips toward your heels while keeping the heel of your right hand firmly on the ground. Bring your hips back only as far as you can keep your hand on the ground. Breathe here for three breaths.

    Return your hand so your fingers face forward and try the other side.

    Do each side three times (three breaths on each side).

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    4/48 Thomas MacDonald
    Downward-Facing Dog


    On an exhale, press evenly through your palms, lift your knees off the floor, reach your sit bones toward the ceiling, and begin to straighten your legs. Keep a slight bend in your knees at first.

    Push the tops of your thighs back so your body looks like an inverted V. Slowly start to straighten your knees without locking them, gently move your chest back toward your thighs until your ears are even with your upper arms, and keep your hips lifting away from your heels and wrists.

    Hint: Not everyone needs to have their heels on the floor and knees straight. But if you're aiming for that, reach your heels away from your head first and then down to elongate rather than yank the muscles.

    Breathe here for five breaths.

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    Skinny Jeans Workout
    5/48 Thomas MacDonald
    Down-Dog Split A


    Extend and raise your right leg, keeping your hips square. Imagine a straight line between the heel of your foot and the top of your head, as shown.

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    6/48 Thomas MacDonald
    Down-Dog Split B


    Open your hips and extend your leg higher. If it feels good, bring your heel behind you to open your hips up even more.

    Take a few breaths here and straighten out the leg, as close to vertical as you can take it.

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    7/48 Thomas MacDonald
    Low Lunge A


    Step your right foot between your hands. Lower your hips into a lunge position.

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    8/48 Thomas MacDonald
    Low Lunge B


    Lower your left knee to the floor. Untuck your left toes and press the top of your left foot into the floor.

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    9/48 Thomas MacDonald
    Low Lunge, Hands Overhead


    Sweep your hands upward and interlace your hands above your head.

    Breathe here for five breaths.

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    10/48 Thomas MacDonald
    Twisted Low Lunge


    Bring your left hand to the outside of your right knee, and your right hand to your back or your left hip.

    Stay here for three breaths.

    Slide your left fingertips to the ground outside of your right ankle. Press down firmly through your left fingertips as you extend your belly, chest, and shoulders to the side. Soften your collarbone, and extend your right arm straight up, fingers pointed toward the ceiling. Gently look toward your top hand.

    Stay here for three breaths.

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    11/48 Thomas MacDonald
    Single-Leg Forward Bend


    Bring your hands down to the mat on either side of your forward leg, keeping them about shoulder-distance apart. Curl the toes of your back foot under, and then straighten both legs.

    Remain hinged at the hips as you reach your torso (leading with your sternum) over your front leg.

    (Tip: The outer hip of the front leg tends to creep forward in this posture, but by reaching it back, you'll square your hip points forward and get a better stretch in your legs.)

    To go deeper, lower your palms to the floor and reach your forehead toward your shin.

    Stay here for three breaths.

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    12/48 Thomas MacDonald
    Downward-Facing Dog


    From your single-leg forward bend, shift and press your weight evenly through your palms. Take your front leg to meet your back leg, lift your hips, and go into downward-facing dog.

    Push the tops of your thighs back so your body looks like an inverted V. Slowly start to straighten your knees without locking them, gently move your chest back toward your thighs until your ears are even with your upper arms, and keep your hips lifting away from your heels and wrists.

    Stay here for five breaths.

    Now go back to the first downward-facing dog and repeat, stepping into the lunge with your left foot and twisting to the left in your twisted low lunge. If you’ve already completed the sequence using both sides of the body, continue your workout from here.

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    13/48 Thomas MacDonald
    Knee-to-Forehead Sequence A


    From downward-facing dog, inhale and reach your right leg up to down-dog split. Flex your right foot and keep your hips square.

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    14/48 Thomas MacDonald
    Knee-to-Forehead Sequence B


    Exhale, lift your hips up high, arch your upper back forward like a cat, and bring your knee towards or to your forehead. Inhale back to down-dog split.

    Repeat this two more times and, on an exhale, come back to downward-facing dog.

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    15/48 Thomas MacDonald
    Plank


    From downward-facing dog, lift your heels, shift your weight forward, and start to bring your hips toward the floor—just slightly—until your body forms one long line.

    Stay lifted in your stomach to avoid sagging hips. Spread your fingers and press the ground away firmly as you broaden and soften your collarbone.

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    16/48 Thomas MacDonald
    Knee-to-Forehead Sequence 2A


    From downward-facing dog, raise your left leg to a down-dog split.

    Bring your knee into your forehead, lifting your hips high as you arch like a cat.

    Press your foot to the back of the room to go back into a down-dog split.

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    17/48 Thomas MacDonald
    Knee-to-Forehead Sequence 2B


    Flex your left foot and keep your hips square. Exhale, lift your hips up high, arch your upper back forward like a cat, and bring your knee toward or to your forehead. Inhale back to down-dog split. Repeat this two more times.

    On your final exhalation, bring your left foot forward and place it between your hands.

    Lower your hips into a lunge position (with back leg straight).

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    18/48 Thomas MacDonald
    Crescent Lunge


    From a lunge position (back leg straight), sweep your arms out to the sides and overhead with your palms facing each other. Think about keeping your shoulders stacked on top of your hips.

    Relax your shoulders.

    Stay here for three breaths.

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    19/48 Thomas MacDonald
    Crescent Lunge with Interlaced hands


    Interlace your hands above your head. Gently reach up and back as if reaching over a beach ball.

    Stay here for two breaths.

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    20/48 Thomas MacDonald
    Crescent Lunge Twist


    While still in a lunge position, bring your torso back to vertical, inhale and lift up a little higher, then exhale and twist from your stomach to the left. Bring both arms to shoulder height. Reach your left arm back and your right arm forward. Your torso and arms are now facing your left side.

    Look over your left hand and relax your shoulders down your back.

    Stay here for three breaths.

    Bring your right fingertips to the mat, alongside your left shin. Reach your left arm straight up and look up toward your palm.

    Stay here for three breaths.

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    21/48 Thomas MacDonald
    Single-Leg Forward Bend


    Bring both hands down to the mat on either side of your foot. Fingertips should rest on the floor, or bring your hands as far down your legs as possible.

    Straighten both legs as you hinge forward.

    (Tip: The outer hip of the front leg tends to creep forward in this posture, but by reaching it back, you'll square your hip points forward and get a better stretch in your legs.)

    Stay here for three breaths.

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    22/48 Thomas MacDonald
    Side Plank


    Step your forward foot back to meet your other foot.

    Turn your right foot to the right, stack your right hip over your left one, and place the sole of your right foot on the floor. Sweep your right arm up toward the ceiling. Look up at that hand.

    Lift your hips and place your left foot directly behind your right foot, balancing on the outside of your left foot and your left arm.

    Stack your right leg on top of your left leg. Press the edges of your feet and thighs together. Keep your hips lifted.

    Stay here for three breaths.

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    23/48 Thomas MacDonald
    Plank


    Turn and plant both hands on the mat to go into plank pose. Remember to keep your hips lifted and your body in a straight line.

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    24/48 Thomas MacDonald
    Lower to Floor


    Using three breaths to complete this movement, bend your elbows and keep them close to your sides as you lower your body in one straight line to the floor.

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    25/48 Thomas MacDonald
    Pushup to Plank


    Press your palms firmly into the mat and use three breaths to slowly push yourself back up to a plank. Try to keep your body in one straight line. L
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