Health Female Adda
1 year ago
Yoga Exercises: Get in Shape Post-Break Up

1/19
Having a revenge body isn't about strutting your stuff on the beach and turning heads faster than the pages of Twilight (though that's an added bonus). It's about feeling strong, powerful, healthy, and confident. "By creating a strong body and emanating good health, we attract more of the same in our lives," Los Angeles yoga instructor Rainbeau Mars says.


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Sequence #1: Heart-Healing Yoga
Sequence #3: Clean-Break Detox
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Hip circles
Releases the back and hips

Lie on your back and hug your knees into your chest. Hold your right knee with tyourhe right hand and your left knee with your left hand. Move your knees in small circles, keeping them at least 6 inches apart. Do 10 circles in one direction and 10 more in the other.

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Bow pose (dhanurasana)
Opens the chest and improves circulation and digestion

Lie on your belly. Bend your knees and grab a hold of the outside of your ankles (right arm grabs right ankle, left arm left ankle). Bring your feet together and knees hip-width apart. With each inhale get more space in the chest. Hold for 5 to 10 breaths.

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Bridge pose (setu bandha sarvangasana)
Opens the spine and shoulders, while strengthening the glutes and legs



Lie on your back with knees bent, feet about 12 inches from your glutes. Lift your hips and torso off the floor, keeping them in a straight line. Interlace your hands and press your shoulders and upper arms into the floor. Lift your hips higher toward the ceiling. Hold for five breaths. Lower your glutes back to the floor. Repeat three times.

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High lunge twist
Releases the back, lengthens the torso, strengthens the lower body


From downward dog step your left foot up between the hands into a high lunge. Inhale and straighten your arms directly above your head, bringing your palms together. Exhale and draw your hands in front of your heart in prayer position. Moving into a twist, place the outside of the right arm on the outside of your left thigh. Hold for five breaths. Return to center, place your hands on the outside of your left foot and step your left foot back into downward-facing dog. Repeat on the opposite side.

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Crescent lunge kicks (C)
Next extend that leg straight up, sole of the foot toward the ceiling, before drawing the knee back into the core and reaching the left leg back into high lunge position. Repeat slowly two more times and then begin to repeat in one movements, bringing the knee into the chest and kicking. Do 10 kicks. Repeat on the opposite side. "Make noise, let go of tension and anger, and kick it all out of your body," Mars says.

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Crescent lunge kicks (B)
Then bring your left knee in to the chest and hold for one count.

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Crescent lunge kicks (A)
Builds balance, tones the glutes, inner thighs, core, and hips



From downward-facing dog, step your right foot up between the hands and into a high lunge. Place your palms flat on the floor.

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Core pulses (C)
Next, with your left leg extended behind you, draw your knee in to the outside of your left arm. Repeat two more times. Rest in downward-facing dog. Then repeat on the opposite side.

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Core pulses (B)
Exhale and draw your knee in toward your nose. Inhale and extend the leg back out. Repeat two more times.

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Core pulses (A)
Begin in downward-facing dog. Inhale and reach your left leg straight back behind you, parallel to the floor or higher.

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Rolling salutation (G)
Reverse the motion by bringing the chin toward the chest and rolling vertebrae by vertebrae back to downward dog. Stay in down dog for three breaths. On the third breath step your feet up between the hands. Repeat two more times for a total of three reps.

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Rolling salutation (F)
Inhale and come high onto the balls of your feet and start to roll forward, from the pelvic floor to the mid belly and shoulders. 
Push your shoulders up to the sky, tuck your tailbone toward the floor, and puff your chest forward.



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Rolling salutation (E)
Exhale, place your palms flat on the floor and walk back into downward-facing dog pose (adho mukha svanasana) with the feet just tennis-ball width apart.



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Rolling salutation (D)
Inhale, lengthen your back.



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Rolling salutation (C)
Exhale, hinge at your hips and fold your torso forward, fingertips or palms coming to the floor. Keep your legs straight and strong.



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Rolling salutation (B)
Inhale, reach the hands up to the sky.


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Rolling salutation (A)
Warms up the body, relieves back stress, and increases core strength

Start in mountain pose (tadasana) with feet together at the front of the mat. Take five slow, deep ujayyi breaths. Bring your awareness to the center of your body and visualize the sun. With each inhale, see the sun expanding from the center of your body to the skin and with each exhale it draws back into your belly.

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Reclining bound angle pose (supta baddha konasana)
Opens the heart, belly, and inner groin


Lie on your back, legs, and arms straight, palms up. Bend your left knee and place your left foot on floor, then do the same with your right knee and foot. Lower your knees away from each other toward the floor, bringing the soles of your feet together. Place one hand on your lower belly and one hand on your heart. As you inhale say, "I forgive." As you exhale say, "I let go." Spend up to 5 minutes here.

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Sequence #1: Heart-Healing Yoga
Sequence #3: Clean-Break Detox

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