8. Pigeon Pose
(Eka Pada Rajakapotasana)
Begin in a kneeling position. Lift your right knee up, and place your right foot in front of your left knee. Hold yourself up with your hands as you stretch your left leg back behind you with your toes tucked under. You should feel the stretch in your hip flexors and your back.
Hold for 30 seconds. Repeat on both sides.
9. Standing Back Bend
Begin by standing with your feet shoulder-width apart and your arms pointed toward the ceiling. Slowly reach your arms backward while arching your back. Be very careful not to overstretch in this position, because you could injure your back and/or fall backwards. Reach as far as you feel comfortable.
Hold for 30 seconds (or less if you feel your back is straining too much).
10. Warrior I
This pose is also great for weight loss! It requires a good amount of balance and strength to hold.
Step your right foot out to the right about 4 feet from your other foot. Pivot your body to face the right, and turn your left foot in about 45 degrees. Sink into your right knee to further the stretch, but make sure to keep the left leg straight. Your right knee should be at a 90-degree angle, and your right thigh should be parallel to the ground. Raise your arms over your head with your head pointing straight forward or slightly up. Feel your spine, ribcage, and pelvis lengthening as you reach higher through your fingertips.
Hold for 30 seconds. Perform on both sides.
11. Upward (Reverse) Plank Pose
Begin in the sitting position with your legs out in front of you and your hands placed directly underneath your shoulders. Using your core and your glutes, lift your body up until your pelvis is directly in a straight line with the rest of your body.
Hold this position for 30 seconds.
12. Seated Forward Bend
Stretch both of your legs out in front of you.
As you exhale, try to walk your hands out further and bring your chest closer to your thighs. Again, remember to focus on lengthening your upper body as you’re bending over. If you cannot reach your toes, use a strap or towel and “pull” yourself forward.
Hold for 30 seconds.
Remember that for this workout, you will hold each pose for 30 seconds before moving onto the next pose. After all 12 poses have been completed, rest for 1 minute.
Then repeat the workout again, making sure to switch sides on the poses that work different sides of the body. Rest for an additional minute, and complete the poses for a third time.
Feel free to stay in any of the stretches for longer than 30 seconds if it feels good on your body or you think you need it.