Fitness

Lower Body Workout for The Everygirl

Lower Body Workout for The Everygirl #theeverygirl
Lower Body Workout for The Everygirl #theeverygirl
Lower Body Workout for The Everygirl #theeverygirl
Lower Body Workout for The Everygirl #theeverygirl
Lower Body Workout for The Everygirl #theeverygirl
Lower Body Workout for The Everygirl #theeverygirl
Lower Body Workout for The Everygirl #theeverygirl

The first two features Society Wellness created for The Everygirl focused mostly on the upper body, but I'm sure we can all agree the lower body is just as important. We all want to show off strong, lean legs while rocking our 3-inch heels out on the town. Yoga is a full-body workout that focuses not only on flexibility, but strength and cardio health as well.

Power of the body and the mind are results of a yoga practice. This month, we focus on variations for standing poses, especially the warrior series. The warrior poses are particularly great for a strong mind, so keep this series in mind when you are making a tough decision in your life. It’s amazing how much clarity comes when you're on the mat.

While in your practice, and in your everyday life for that matter, don’t forget to breathe. Breath is the essential link between the body and mind. Expand those lungs and take a deep breath to carry you through the poses. Breathe in... breathe out. And repeat.

Peaceful Warrior

Stand with legs wide apart, turn your R foot out and your L foot in
Bend your right knee to a 90-degree angle, keep knee in line with foot
Reach up with your R arm, look up toward your R hand, keep chin toward your R shoulder
Left arm resting gently down on L leg
Keep both shoulders relaxing down, keep sinking into R leg and creating length in R side of your body
Hold and breathe deeply for 5-10 deep breaths
Repeat same steps for the other side

Extended Angle

Stand with legs wide apart, turn your R foot out and your L foot in
Bend your right knee to a 90 degree angle, keep R knee in line with foot
Tilt sideways, lightly placing your R forearm on your R thigh
If your flexibility allows, reach your R hand to the ground as long as your hips don’t push back
L arm reaches up to the sky, palm facing forward, just off shoulder height
Chest stays open
Hold and breathe deeply for 5-10 deep breaths
Repeat same steps for the other side

Goddess

Stand with legs wide apart, turn both feet out to a comfortable position
Bend both knees over ankles toward 90 degrees, keep knees in line with feet, hips stay down
Feel the stretch in the inner thighs, as well as the heat (strength) build in the legs
Arms at prayer position, or overhead mirroring the leg position
Hold and breathe deeply for 5-10 deep breaths

Chair pose (2 variations to choose from)

Feet together or shoulder width apart, sit back into a “chair”
Weight primarily in the heels (you should be able to wiggle your toes)
Arms reach forward straight ahead or slightly lifted
Relax neck, shoulders, and facial muscles
Hold and breathe deeply for 5-10 deep breaths

Eagle (2 variations to choose from)

Stand on your R leg
Cross your L leg over like you are sitting in a chair (legs crossed at inner thigh, as if you are wearing a skirt, or ankle resting on thigh, like you are seated casually)
Sit back like in “chair” pose, weight toward heel (you should be able to wiggle your toes)
Hands together in prayer position
Hold and breathe deeply for 5-10 deep breaths
Repeat same steps for the other side

Crane Pose

Feet together, bend your knees, reach toward the ground for support
Lift your heels high so you are balancing on the balls of your feet
Practice finding your balance until you can take your hands off the ground, into prayer position in front of your chest
Keep your spine long, knees up, tail down, core strong, shoulders and facial muscles relaxed
Hold and breathe deeply for 5-10 deep breaths

Check out other at-home workouts from Society Wellness:
Upper Body Workout
Intro to Yoga