Mormon Channel Blog

Self-Reliance: Health: Yoga Total Body Tune-Up

May 30, 2015

Yoga instructor Nicole Snow shows us some moves that you can easily do at home to get a total-body tune-up and to add a moment of focus and strength to your day.

Move #1

MODIFIED

  1. Place your hands on the ground and bend the knees.
  2. Jump back to a pushup position. Make sure to keep your gaze forward.
  3. Elbows are close to the body. Aim to create a straight line from your shoulders all the way down to your ankles.
  4. Breathe in while pressing through your hands to lift your chest as you roll to the top of your feet, stretching your front body. Gaze up toward the ceiling.

(Make this move a bit easier by going down on your knees during the pushup).

Benefit: Builds arm strength while stretching your back and chest muscles.

Move #2

  1. Step your foot back about 3.5 feet and outstretch your arms.
  2. Turn your front foot pointing to the top of your mat, and turn the back toes in slightly.
  3. Extend the front hand toward the front foot and grab the toe with your fingers or place the front hand on your shin.
  4. Make sure both legs are straight and strong, and extend the top hand toward the celling.
  5. Roll your gaze up toward the top hand. Remain here for five deep breaths.

Repeat the move on the other side.

Benefit: Stretches your hips while improving your range of motion.

Move #3

MODIFIED

  1. Start in yoga’s warrior 1 pose. Aim to keep your hips square where both hip bones face forward. Your front knee is bent, and your back leg is straight and strong. Bring your gaze up.
  2. As you breathe out, twist over the body and hook the elbow outside of your front, bent knee.
  3. Keep your palms together and gaze up toward the celling. Remain here for five deep breaths.

Make this move a bit easier by dropping onto the back knee, keeping the hips square. Cross over the body and hook the elbow. Remain here for five deep breaths.

Benefit: Add leg strength and balance while you increase your flexibility.

Move #4

MODIFIED

  1. While seated on the ground, extend your arms straight in front of you.
  2. Then extend and lift your legs into yoga’s boat pose. Lengthen both your legs and torso toward the ground, but without touching the ground.
  3. Hold this for one breath.
  4. Keep your gaze at your toes and lift both your legs and torso back up to boat pose.

Repeat five times.

Make this move a bit easier by:

  1. Sitting on the ground and extending your arms straight and then extending your legs up while keeping them bent.
  2. Hold the pose while you take two deep breaths through your nose. Repeat five times.

Benefit: Strengthen your core while creating flexibility in the hamstrings.

For me, being physically active helps me connect and be more aware of my body, which then allows me to become closer to my true self and also God. After doing these moves daily I started to notice changes in how I take care of my physical body. I've started to retire to bed early, I eat healthier, and I notice I am more patient with others and myself. Because I strive to take time for my health, I have a more loving perspective of the world. I love this quote from President Boyd K. Packer; he said: “Our physical body is the instrument of our spirit. In that marvelous revelation, the Word of Wisdom, we are told how to keep our bodies free from impurities which might dull, even destroy, those delicate physical senses which have to do with spiritual communication.”

Nicole Snow operates and teaches yoga at 3B Yoga in Provo, UT.