Rocafort has taught yoga at a holistic spa in Venezuela and says she makes sure to do at least 6 or 7 basic asana postures every day. She used those basic postures, plus a few extra yoga poses, to develop the following workout—an at-home yoga routine you can practice to help make you look and feel gorgeous. “Each pose has a benefit,” she says of the sequence. “The sun salutations are wonderful because they incorporate the flow and focused movement that I find integral. The rest of the sequence gives me focus and balance and allows me to really let go.” [block:bean=pvn-survey-walking-woman-a-06201]
1. Cat and Cow poses
With your hands and knees on the floor, breathe in, arch the back tucking your stomach in and tucking your tailbone in, sucking your belly button in toward the spine and your neck loose, head hanging down in Cat pose. Exhale, dropping the belly, arching the back so your tailbone lifts up, your head is up and your shoulders are open, chest forward in Cow pose. Repeat, alternating between Cat and Cow between 10 or 15 times. This really warms up the spine, releases the hamstring and gets you into a nice rhythm for your practice.
2. Sun Salutation Series
Stand up into Mountain Pose, both feet planted on the ground, shoulder-width apart, spine straight, standing tall. Inhale, stretching your arms up parallel overhead. As you exhale, fold down into a forward bend, folding at the waist and releasing the entire upper body so you hang loose stretching the back and hamstrings. Then inhale, arch your back up into a half lift, hinging your torso up so it’s at a right angle to your legs and you are looking forward. Then exhale, releasing back down into the forward bend and holding for one or two breaths. On an inhale, straighten your body back up, extending your arms out and up as you stand so the fingertips meet, touching overhead. Look upward, extending the neck and back to elongate the spine, then release your hands down into mountain pose so you are again standing grounded in mountain pose. Repeat this cycle 5 times. (Add this10-minute yoga routine for more weight loss benefits .)
3. Triangle
Stand with your legs 4 feet apart. Raise your arms shoulder-height, parallel to the floor with your palms down. Turn your left foot in about 45 degrees, and your right foot about 90 degrees. Your front heel should bisect the back foot. Bending from your hips, extend your torso to the right directly over your right leg, placing your right arm on a block behind your right foot. Stretch your left arm toward the ceiling, keeping your shoulders stacked in a straight line. Hold 4 or 5 breaths, then straighten your torso and transition to Side Angle Lunge.
4. Side Angle Lunge
Bend your right leg about 90 degrees, so your right knee is directly over your right heel and your right foot is pointed straight ahead. Your left leg should be stretched straight back, with your foot turned in about 45 degrees and planted firmly on the mat. Cross your right arm over the front leg, extended straight down with your palm facing out. Beginners can keep the left arm on the left side, or for more of a challenge, straighten the left arm up to the ceiling or over your ear, all the way forward. MORE: The Ultimate Metabolism-Boosting Workout For A Flat Belly
5. Side Angle Bind
For a more intense torso-twisting, leg-strengthening yoga pose, you can transition into Side Angle Bind. Reach your right arm back through your legs and drop your left arm back behind your body to clasp your right hand. Hold for 3 or 4 breaths, or as long as feels comfortable, elongating the spine and keeping your back straight. When you release from side angle repeat steps 3 through 5 on the left side.(Try DVD and get ready for the flat abs you always wanted!) Ultimate Flat Belly
6. Pigeon
Begin in Downward Facing Dog. Bring right leg forward to the ground, placing right knee behind right wrist, and allowing right heel to draw in toward groin—the closer it is to the groin, the gentler the stretch. Using the arms to support body weight, lift chest and lengthen spine as you stay here for as long as you comfortably can. Return to Down Dog and repeat on opposite side. 7. Camel Kneeling, with your body erect and your knees directly beneath your hips, and toes curling under. Stack your hips on top of your knees, your shoulders atop your hips, and your ears atop your shoulders. Then place the palms of your hands on the small of your back, fingertips facing up. If that’s uncomfortable, the fingertips can face the floor. As you inhale, inflate the chest and feel your breastbone rise, floating the ribcage up and off the waist. Then continue to lift the upper back up and over an imaginary ball behind you until you begin to reach one hand and then the other toward the heels. You should arrive in your deepest arch only in the upper back when both hands rest comfortably on your heels or props. Take 5 full, complete breaths, letting the head drop back; if that strains the neck, tuck the chin and relax the face muscles.
8. Crow
From a deep squat, place your hands flat on the floor in front of you so they are shoulder width apart. Come to your tiptoes and walk your feet closer to your body. Then slowly bring your weight forward onto the hands and off the feet until your knees touch your upper arms. As you deepen the bend in your elbows, inch the knees up above the elbows, bringing them as close to the armpits as possible. Transfer the weight fully onto the arms, squeeze your elbows in, tighten your abs, and press your shins into your forearms, causing your feet to float up behind you. You might want to rest in Child’s Pose for a few breaths after Crow. MORE: 15 Delicious Recipes For A Flat Belly
9. Shoulderstand
Lie on your back with arms by your side. Bend your knees and rock your legs up, bringing your knees to your forehead and placing your hands under your hips to support them, keeping your elbows on the floor. Slowly straighten your legs into the air, balancing for 8 to 10 breaths, then slowly release your knees and roll gently back onto the floor.
10. Savasana
Lie on your back, completely relaxed, with your arms resting on your sides or palms on your belly. Rest in this pose for at least a 10-minute meditation.
