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Downward Dog

Downward Dog

A.

Come on to hands and knees with hands directly below shoulders and knees directly below hips. Spread fingers wide and tuck toes under. Inhale and lift knees off the floor, pressing hips and sit bones up toward the ceiling. Keeping knees slightly bent will stretch tight pelvic floor muscles; if your goal is to tone the muscles, straighten knees and focus on pressing heels into the floor to activate the pelvic floor muscles into contraction. Take deep breaths while holding the pose.

Standing Forward Bend

Standing Forward Bend

A.

Stand with feet four feet apart.

B.

Bend from the hips, bringing hands to the floor and lifting sit bones to the ceiling. Hold for a few beats before slowly rolling back up.

Air Squat

Air Squat

A.

Stand with feet hip-width apart, toes turned out slightly, arms by sides.

B.

Squat, lowering butt as close to the floor as possible, either extending arms forward or bending elbows and clasping hands lightly at chest. If your pelvic floor muscles tend toward the tight side, try to push your tail out and back while lowering down. If they're weak, tuck your tail forward to stretch the muscles.

3 Easy-to-Make Protein Ball Recipes That Will Replace Those Boring Bars

To say protein balls are leading the snack craze pack would probably be an understatement. They're pre-portioned, taste like dessert, require zero baking, and, oh yeah, they're healthy. What more could you ask for in a post-workout snack? Not much. That's why we're sharing three of our absolutely favorite protein balls recipes—in delicious flavors like mint chocolate chip, lemon coconut, and banana Nutella—from FITNESS. We dare you to choose a favorite—it's not an easy decision.

Miley Cyrus

This isn't the first time we've been really impressed with Miley's yoga skills. This is just one of many yogi moments on her Instagram feed—all of which make us want to hit the mat. (Get more insight into her daily flow right here.)

Photo: Instagram