Get your Zen on wherever the weekend takes you.
Tymi Howard is one badassana yogi. The former dancer-turned-fitness guru’s classes are the perfect blend of high energy and make-you-sweat moves. With a few weeks of summer still remaining, we asked Howard to help us make the most of the last lazy days in the sun with poses that produce a tighter core and stronger, leaner arms.
1. Beginning on all fours (hands and knees), lower down onto your forearms, aligning wrists, elbows, and shoulders.
2. Walk your feet back until your shoulders are directly over your elbows and your torso is parallel to the floor.
3. Press your inner forearms and elbows firmly against the ground. Spread your shoulders away from the spine and, similarly, the collarbone away from the sternum. Feet should be hip-distance apart, with the heels stacked over the balls of the feet.
4. Lift the tops of the thighs to the ceiling and navel to the spine as the tailbone tucks. These actions will make you compact at your core, and you will feel a sense of the lower belly supporting the lower back. Creating integrity in your abdomen will benefit all of your postures, especially inversions. Gaze forward and hold for 30 seconds to a minute.
1. Begin in a forearm plank, walk the feet in and elevate the hips. Connect to the floor beneath you and use the contact to ascend your spine and hips toward the ceiling.
2. If you can straighten the legs without rounding the spine, press your quadriceps back. Otherwise, soften your knees so that you can maintain the length in the spine. Let your head hang freely and hold the pose for at least 10 to 15 breaths.
1. Begin in Dolphin Pose, bringing the big toes together at the middle of the mat. Spread your fingers wide and grip the ground beneath you.
2. Press your weight into the base of the thumbs and the index fingers, root through the inner part of the forearms, and set your gaze forward in between the forearms.
3. Draw the shoulder blades toward your tailbone and rotate the upper arms out.
4. Bend one knee, and on an inhale, elevate the other leg into the air, keeping the hips square and abdominals lifted.
5. Come up on the ball of the supporting leg and bring the hips up, stacking them over your shoulders.
6. Allow the legs to softly float up off the ground, squeezing the inner thighs together until your big toes meet. (You have the option of gently hopping the leg up.)- Push up through the sides of the feet and spread the toes.
7. Draw the tailbone up and the navel inward toward the spine to engage the core. Allow the neck to lengthen and release the crown of the head—you can even draw your chin toward your throat center to help deepen the core stability.