The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (54 page)

• Start on your hands and knees with a flat back. Then slide your hands forward and lower your forehead to the floor while keeping your hips elevated.

REPS:
Hold for 5 to 10 long, deep breaths, feeling tension release from your shoulders and upper back.

Reclining Bound Angle Pose

• Lie on your back with your arms by your side, palms facing up. Bend your knees and place the soles of your feet together, allowing your knees to fall out to either side.

• Inhale as you bring your arms out to the sides and then overhead.

REPS:
Hold for 5 to 10 long, deep breaths, relaxing your whole body into the floor with each exhale.

Rabbit Pose

• Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels. Lay your torso between your thighs and bring your forehead to the mat. Extend your arms behind you and grab the outside of your ankles.

• Roll from your forehead to the crown of your head. Extend your tailbone up and away from your neck. Shift your body weight forward, feeling the stretch from the back of your neck to your tailbone.

REPS:
Hold for 5 to 10 breaths, then slowly sit back on your heels and rest.

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27

Percent boost in people’s brain levels of the mood-boosting neurotransmitter GABA after a 1-hour yoga session, according to the
Journal of Alternative and Complementary Medicine.

— • —

Seated Forward Bend

• Sit on the floor with your back straight, arms by your sides, and legs together and extended in front of you. Extend your arms straight overhead, shoulder-width apart.

• Keeping your back straight, reach your chest and arms forward, lowering them about 45 degrees. Grasp your big toes with your thumbs and first two fingers. Extend your spine, bend your elbows and lower your torso closer to your legs. Relax your head toward your knees.

REPS:
Hold for 5 to 10 breaths. Slowly lift your torso, reaching your arms overhead, then release them back to your sides.

INSTANT UPGRADE:

PRESS AWAY PAIN

When you don’t have time for the 5-minute headache workout, try triggering a pressure point on your hand between your thumb and index finger for relief. Hold your hand with your palm down, and pinch the webbing with the thumb and forefinger of your opposite hand. Continue to squeeze this point until it is tender, then massage it round and round with your thumb for 15 seconds. Then repeat the process on the opposite hand.

POST-PARTUM WORKOUT

It’s pretty obvious what body parts get stretched during those nine months of pregnancy: all those deep, abdominal muscles, as well as those in your back and the ever important pelvic floor. The first step in getting your pre-baby body back is targeting, toning, and tightening all those key core muscle groups.

START HERE:

Perform the moves one after another with no rest between them. When you’ve completed the final move, pause for 30 seconds, then repeat the circuit two more times.

Stability Ball Circles

A

• Place your forearms on a stability ball and extend your legs behind you, hip-width apart. Brace your abs and raise yourself into a plank position.

B

• Using your forearms, roll the ball out to the left, in front of you, and back to the right (like a stirring motion) and then pull it back into the starting position. That’s 1 rep.

REPS:
Do 8 to 12, then switch directions and repeat.

Long-Arm Crunch

A

• Lie faceup on a stability ball with your legs bent and feet flat on the floor. Extend your arms overhead with your hands stacked and palms facing up.

B

• Simultaneously lift your arms, head, shoulders, and upper back off the ball. Pause, then return to the starting position.

REPS:
Do 12 to 15.

Stability Ball W

A

• Lie on a stability ball with your back flat and your chest off the ball. Bend your arms and squeeze your elbows in toward your ribs.

B

• Rotate your arms toward the ceiling, squeezing your shoulder blades together. Return to the starting position.

REPS:
Do 12 to 15.

Reverse Curl

A

• Lie on your back with your legs hooked over a medicine ball, hands behind your head.

B

• Grasping the ball with your legs, curl your hips up toward your chest as far as possible. Return to the starting position and repeat.

REPS:
Do 12 to 15.

Opposite Arm and Leg

A

• Drape yourself over a stability ball so your navel is on the apex. Extend your arms and legs, balancing yourself with your fingertips and toes.

B

• Simultaneously lift your left arm and right leg so they form a straight line. Return to the starting position, then repeat using the opposite arm and leg. That’s 1 rep.

REPS:
Do 12 to 15.