Yoga

Get Brooklyn Decker's Bikini Body with These Yoga Moves

| by

Model/actress Brooklyn Decker shared with Self magazine that Power Up retreats in Utah help kick off her fitness regimen.  But if you're not heading to Utah anytime soon, Sara Thomson Beyer - Flowmotion Style Yoga founder and Power Up Sundance instructor  - shared a few yoga moves that will help tone your body all over. 

Chair Pose

Begin standing in a mountain pose: Arms at sides, sternum lifted. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them overhead and stretching your fingertips toward the ceiling. Lift in your arms and upper chest so your spine is in a slight backbend. Tuck your pelvis. And hold that position for as long as you can. Press your weight into your feet evenly. Strive for 8 or 10 breaths. Feel the burn!

Half Moon

Stand tall with feet together. Shift weight onto right foot. Bend forward from the waist to place your right palm on the floor. Simultaneously, lift your left leg toward the ceiling. Once your right palm is on the floor with your arm straight, rotate your torso to the left and extend your left arm toward the ceiling. Arms should be perpendicular to the floor and left leg should be parallel to the floor. Turn your left foot so your toes face left and turn left palm to face to left. Look up at your left hand. Engage your outer hips and pull your belly in. Repeat on the other side.

One-legged Plank

From downward dog, shift forward into plank pose. Your shoulders should be over your wrists and heels reaching back. Engage your belly and fill the space in your back body so that your are lifted, not sagging like a hammock. Bring your feet together and then lift your right leg back and up so that it is the height of your hip. Try to maintain a straight line; shoulders/hips/to heel. Pulse your right leg up and down 5 times by engaging the center of your right glute. Don't lose your core either! Repeat on other side.

Downward Dog Split

From plank pose, shift back into downward dog. If necessary, adjust your feet about an inch or so forward. Try to press your heels into the floor and make the shape of an 'A' with your body. Bring your feet together and lift your right leg back so that it is the height of your hip. Then take your leg out to the right, maintaining the height. Your right foot should now be in line with your right hip. Flex your foot and reach your toes towards your right shoulder. Hold for 5 breaths and engage your outer yoga booty, core and arms! Repeat on the other side.

Downward Dog Pushups

Begin in downward dog. Shorten your stance slightly and turn your hands in about 45 degrees. Look at your feet and try to keep pressing through your heels. Bend your elbows to either side; lowering the top of your head towards your thumbs. Keep the shape of down dog and be sure to lower the body at a diagonal. Engage your upper body; arms, shoulders and upper back. Work up to 25!

Side Plank Crunches

Lie on your side with right forearm firmly planted and parallel to the front of your mat. Stack your left knee on top of your right knee and line up your right elbow with your stacked knees. Make a diagonal line from right shoulder to hip to knee. Place left hand on your hip. Now lower your right hip halfway to the floor and crunch up again. Do 20 on each side by engaging your sides.

Half Boat Pose

Sit with a straight spine and your lower belly lifted. Rock back, bend your knees and lift your feet the height of your knees. Press your knees and feet together. Hold onto the back of your knees and hold for one breath. Now lower halfway down to your back as you straighten your legs, releasing your hands. Keep your belly pressing into the spine. Rise back up to your starting position. For more of a challenge keep legs straight the whole time and extend your arms in front of you.