Bikini Yoga: Sexy Arms and Shoulders

May 14, 2008

Summer is almost here! Time for warm weather, long sunny days, and beach trips!  And time to give your practice a burst of new energy. Just because you love yoga for the stress reduction, the focus, the moving meditation, doesn’t mean you don’t want to look awesome in a bikini. As you come out from under the cover of your warm winter clothes and move into warmer-weather practice, why not heat up your practice? Increase the intensity with longer holds in poses that will challenge your body, mind, and spirit—while targeting your favorite body parts. Whatever you accomplish in toning and trimming, these great yoga moves will make you feel great in your favorite bikini.

This bikini series is in 4 essential parts:  
1.    Sexy Arms and Shoulders
2.    Toned Legs, Butt, and Thighs
3.    Firm, Flat Tummy
4.    Boost-the-Burn Cardio

Check back each week this month for the next part of the series.

To get us started, we’ll tackle the arms and shoulders so they’ll feel stronger and look sexier. Do the seven moves below as a targeted arm-toning session, or blend them into your week’s practice by doing one or two a day. If you already have a Plank or Chaturanga in your series, add an extra one or two per session or hold the pose a little longer for an arm-sculpting bonus.



Plank


What it does for me:  tones all the muscles in my shoulders and arms, and strengthens my wrists and abs.
Why do it:  With this one move you get all that toning.  All it requires from you is a little concentration to hold it!

We’ve all done Plank pose a million times in transitions to Downward Dog or other great poses.  Try focusing on your Plank pose itself, holding it for five to 10 long breaths.  Keep your shoulders on your back and your abs lifted and you will experience a whole new Plank!



Side Plank


What it does for me:  strengthens the weight-bearing shoulder and improves balance
Why do it:  So you can become really strong fast and tire less easily in class.

From Plank, turn your right foot on the outer edge, rotate your hips and torso to open the left side up, right side down, then stack the left foot on the right. Press down into the right hand, and extend the right arm straight up. Hold side plank for five to 10 breaths.  Keep our hips lifted.  You can rest your top hand on your hip.  Keep pressing down through your bottom hand.  Lift out of your arm instead of sinking into your shoulder.  Lower to Plank, then repeat on the other side.

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