Hit the beach with confidence using these power postures.
Scrolling through Instagram guarantees seeing lithe, bikini-clad yogis against the backdrop of beautiful scenery…yes, it actually is possible to sculpt a summer-ready body using yoga as your main workout. If a toned tush, uber-defined upper body, a whittled waistline and awesome abs sound good, you’re in the right place. Score a summer-ready body with these yoga poses and get set to rock the beach!
Power Pose 1: Downward Facing Dog or Adho Mukha Svanasana
Targets: Strengthens arms, legs and torso. Stretches palms, chest, back, hamstrings, calves and feet. Basically, engaging the muscles and entire body, all at once.
To Do: Come to all fours in a tabletop position, curl toes under and lift hips up, lengthening the back and straightening the legs until the body forms an inverted V-shape.
Power Pose 2: Four-Limbed Staff or Chaturanga Dandasana
Targets: Strengthens abs, back, buttocks, legs, shoulders, arms and wrists while building core strength.
To Do: Come into a plank pose with hands and wrists stacked directly under the shoulders with flexed feet. Roll forward with broad collarbones, keeping shoulders back and above the elbows (do not allow shoulders to dip!) and from this shape, either come all the way down to the floor or roll forward and up into upward facing dog.
Power Pose 3: Side Plank or Vasisthasana
Targets: Builds core strength, works the obliques, stretches wrists, lengthens spine and strengthens arms, legs, shoulders and wrists while also improving balance.
To Do: Come to plank pose, roll to the outer edge of one foot, stacking other foot on top. Once you feel the hips and shoulders are aligned with one another, extend arm up and look up toward the fingers of extended hand.
Power Pose 4: Warrior 1 or Virabhadrasana 1
Targets: Strengthens arches, ankles, knees and thighs. Stretches hips and shoulders while increasing muscular endurance. Broadens the chest, creates an active backbend and works the entire body.
To Do: Step one foot forward one full, comfortable stride. Turn heel of opposite foot in slightly at a 45 degree angle. Keep legs engaged, bending front knee to 90 degrees stacked right above the ankle. Lift arms, bringing biceps alongside ear with fingertips pointing up above the head.
Power Pose 5: Chair or Utkatasana
Targets: Lengthens the spine, opens the chest and strengthens ankles, calves, knees, buttocks, thighs and feet. Hold the pose for enough breaths and you’ll feel fire in the muscles and total body awakening.
To Do: Standing upright, bring arms up alongside the ears, pressing palms together. Sit back as if sitting into a chair, feeling feet firmly grounded into the floor.