Hold each pose for up to 20 minutes. The extended length and movement in each pose will build and sustain energetic highs. Keep eyes closed when you practice these poses. Get psyched up for your practice by chanting Ong Namo Guru Dev Namo (pronounced ong nah mo goo roo dayv nah mo)—“I bow to the creative wisdom in myself"—three times.
- Spinal Flex/Camel Ride Sit with legs crossed, holding on to calves or shins. Inhale and lift chest forward and up. Inhale and exhale as you round your spine, chin to chest. Start slowly and increase pace steadily. Continue for 3 minutes. This movement releases blocked energy in the spine. MORE: How To Get Your Best Night’s Sleep—Ever
- Ego Eradicator Sit with legs crossed. Place fingers (minus thumbs) on palms of opposite hands so fingertips are right below finger crease, on the mounds of hands. Leave thumbs open like you’re hitchhiking. Bring hands overhead to a form a 60-degree angle. Breathe rapidly through your nose, emphasizing the exhale like a panting dog (this is called Breath of Fire). Hold for 1 to 3 minutes. To finish, bring thumbs together overhead, open the remaining fingers, and release hands down. (Use yoga to burn belly fat and get toned from head to toe with Prevention’s Flat Belly Yoga DVD.)
- Arm Pumps Interlace fingers in front of you. Clasp hands so knuckles face out, palms in. Inhale, bring arms up and overhead. Exhale, lower hands down to knees. Continue this motion with a strong breath, inhaling arms up, exhaling arms down. Start with 3 minutes and build up to 7 minutes. To finish, inhale with arms up. Hold the breath for 15 seconds. Exhale and release hands down. The pumping motion stimulates energy flow from the spinal column to other parts of the body. MORE: Your 5-Minute Routine For Killer, Ageless Arms
- Stretch Pose Sit on floor with legs outstretched. With each hand, grab corresponding big toe. (Or grab ankles or shins.) Inhale and arch back straight and up. Exhale, bend down at waist, and lower head to knees. Inhale, arch back up and straight, exhale, fold down at waist. Continue this motion at a steadily increased pace for 1 to 3 minutes. Briskly folding forward and backward encourages energy to distribute itself throughout the body. You might even feel a little dizzy.
- Back Platform Pose Sit on floor with legs in front of you. Place hands 6 to 12 inches behind butt, fingertips facing feet. Lift butt off floor. Squeezing butt, thighs, and calves, engage abs. Drop head back so you are in a straight line from top of head to tips of toes. Hold position and begin a rapid Breath of Fire. Continue for 1 minute. To finish, hold breath and posture for 15 seconds. Gently lower body to floor and relax in Corpse pose.
