Workout at a Glance
What you need: A yoga mat, plus an armless chair and a yoga block for the relaxing version (yoga props, $12 to $40; gaiam.com)
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How to do it: Choose the routine that fits your goal and do the sequence twice, holding each pose for 60 seconds. If that's too long, relax when needed and then resume the pose. You can do this practice as often as needed.
Breathing basics: To rev up a pose, take fast, shallow breaths through your nose, about 50 per minute. To calm down, breathe slowly and deeply through your nose, about 12 to 15 breaths per minute.
The Expert Mandy Ingber, star of the DVD Yogalosophy (and personal instructor of Jennifer Aniston), designed this workout.
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Triangle
Begin: Stand with feet about 3 feet apart, left foot turned out. Extend arms out to sides. Lean to the left, lowering left hand to shin and right arm up toward ceiling. Repeat to opposite side.
Relax: Use a chair and place left hand or elbow on its seat for support, right arm reaching toward ceiling. You won't have to work as hard to hold the pose, making it easier to unwind.Chair Stand with feet together, then sit back, bending knees and leaning forward slightly with back flat, arms extended overhead, palms facing in.
Recharge: Wrap right arm behind waist, reaching for left thigh. Try lifting left arm parallel to floor, palm forward, and gazing toward left hand to challenge your core.
Begin: Stand with feet together, then sit back, bending knees and leaning forward slightly iwth back flat, arms extended overhead, palms facing in.
Relax: Bend knees only slightly and bring palms together, hands by chest, which may help you reflect while in this position.
Recharge: Rise onto toes for a balance challenge.
Begin: Hold a push-up position, weight on balls of feet and hands, wrists directly below shoulders, arms straight, and body in line from head to heels.
Relax: Take a break after 5 breaths: Bend at hips and lift butt toward ceiling. Breathe easily a couple of times and return to plank. Minibreaks lower the intensity.
Recharge: Lift right toes an inch or two off floor for a couple of breaths, then switch sides. Shifting your base of support during this full-body exercise will activate even more muscles.
Begin: With feet hip-width apart, bend forward at hips. Bring chest toward thighs and fingertips to floor. Bend knees if needed.
Relax: Sit back in chair with legs apart and bent, feet flat on floor. Lean forward, bring chest to thighs, and let head and arms hang. Close eyes and breathe more slowly.
Recharge: Slide hands, palms up, under fronts of feet. If knees are bent, straighten legs and hold backs of calves or ankles. From either position, gently pull torso toward legs to deepen the hamstring stretch.
Begin: While sitting, lean torso back, lifting legs so shins are parallel to floor; torso and thighs form a V. Reach arms alongside calves.
Relax: Rest toes on floor and wrap hands around thighs to make it easier.
Recharge: Straighten legs so toes are higher than head for a greater balance challenge.
Bridge
Begin: Lie faceup with knees bent and feet hip-width apart and flat on the floor. Lift hips toward ceiling so body is in line from shoulders to knees.
Relax: Place a block at small of back to keep pelvis lifted. Not having to use your abs or legs for support is automatically restful.
Recharge: Clasp hands under hips and straighten arms, squeezing shoulder blades together. Hold for a few breaths. To intensify this pose more, extend right leg toward ceiling for a few breaths, then repeat with opposite leg.
