Yoga Burn

Yoga for Dancers: Poses that Build Strength + Focus Three-Legged Downward-Facing Dog Adho Mukha Svanasana, variation GOOD FOR  stretching the hands, wrists, shoulders, and hamstrings; calming the mind. From Downward-Facing Dog, energize your quadriceps by lifting your kneecaps. Firm your arms, gaze toward your belly-button, and lengthen your spine by reaching your tailbone toward the ceiling. On an inhale, lift a leg up, toes facing down, and spiral your upper thighs toward one another. Square your hips and press the bottom foot into the floor. Hold for 1 minute, keeping your breath fluid. Lower your leg; switch sides. Plank Pose, variation GOOD FOR  toning the back, core, and arm muscles; improving stamina. From Three-Legged Down Dog, exhale and round your spine as you draw your lifted knee toward your chest, positioning your shoulders over your wrists. Inhale to round your upper spine toward the ceiling, drawing your bellybutton upward. Brin...

Yoga for Athletes: 4 Poses For Spinning + Outdoor Cycling Spinning and outdoor cycling are high-octane cardio workouts that require powerful legs and knees, flexible hips, and a strong back and core. If you recruit that kind of energy on a regular basis, it’s easy for your body and mind to get out of sync. But spending time on your yoga mat is an ideal means to regain much-needed balance. “Both together are an amazing combination of yin-yang,” says Kimberly Fowler, founder of  YAS  (Yoga and Spinning) Fitness Centers in California and Oregon. “Yoga is the calming, and Spinning is the aggression.” These poses can soothe body aches for faster recovery and lowered risk of injury, as well as stretch and strengthen your muscles to prep you for your next stint in the saddle. 1. Easy Spinal Twist Good for stretching the lower back and hips Lie on your back and bring your knees to 
your chest. Keep your right knee into your chest and extend your left leg straight o...

5. Bridge Pos Lie flat on your back, arms by your side. Bend your knees and bring your heels close to your buttocks. Lift your chest and raise your hips, keeping your thighs parallel to each other. (Don’t clench your buttocks.) Press your feet into the ground, and draw your knees forward over your ankles as you lift your pelvis and lengthen your tailbone. Clasp your hands together under your back and stay high on your shoulders. Lift your chest and chin away from the sternum, and push your head into the floor. Tuck your tailbone, while broadening back and shoulder blades. Firm your entire body. Roll the spine down slowly. Climbing Benefits Strengthens spine Stretches and opens muscles in the chest, neck, and spine that climbers compress and contract through constant pulling Stretches psoas muscles Improves back flexibility for reachy moves Strengthens butt muscles, which helps in reachy leg moves, high-stepping, maintaining bala...