21) Half Frog Pose (Stretches quadriceps; awesome for your knees)
Lie face down and rest your forehead on the back of your left hand. Lift your right foot toward your right hip and grab your foot with your right hand. Pull the foot gently toward your outer hip. Breathe evenly and hold 30 seconds. Release and switch sides.
22) Down Dog One Leg (Strengthens and stretches the legs, stretches the calves, energizes the whole body)
While in Down Dog, take your right foot off the ground and wrap it around your left ankle. This added weight will open up your calf. Hold for 15 seconds and switch sides.
23) Roll and Massage Back (Massages back of course, and improves balance)
While lying on your back, bend your knees and clasp your hands on your hamstrings. Curl your tailbone up and round your back. Start rocking back and forth as it’s comfortable. Take notice of any skips in your roll. Try to round your body as much as possible, so it rocks smoothly back and forth. Do it for 30 seconds.
24) Little Boat Pose (Stretches hips, lower back and spine)
While on your back, hug your knees in toward your chest with your hands. Release your left leg down (either straight or bent, whichever feels more comfortable). Interlace your fingers on the outside of your right leg, just underneath the knee. Pull the right knee slightly in toward your right shoulder as you relax your neck. Keep your shoulder down. Resist overextending your neck. Elongate it and look straight up. Hold for 30 seconds and switch sides.
25) Little Boat Twist
While on your back, reach your arms straight out to shoulder height, flush against the ground, palm side down. With knees bent and feet flat on the ground, exhale as you slowly drop your knees to your right and look straight at the ceiling. To increase the stretch, lift your knees higher. Keep your upper back and shoulders on the mat throughout the entire pose. Hold for 30 seconds and switch sides.
26) Half Boat (Tones stomach and back)
Sit on the floor. Keep your knees bent and together out in front of you. Hold your legs and lean back to a 45-degree angle. Slowly bring your feet up from the ground, with your calves parallel to the ground, and balance. Then release your hands to knee height. Want to try the advanced position? Straighten your legs into a “V” and hold for 30 seconds.
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