Long & Lean Yoga


Yoga Poses for Models | Girl x Garment

So I'm here today with this awesome yoga set for you all, designed specifically with modeling, flexibility, and building long & lean muscle in mind. Luckily for you, I did not design this set (I'm no yoga expert!). This post is all thanks to my friend Hilary - who just so happens to be a crazy awesome yoga instructor here in the city. 

Below I've included the entire yoga sequence & notes from Hilary. This is a standing sequence that will focus on leg strength, flexibility, posture, and balance, and it should be done after you've properly warmed up with stretches and a sun salutation or two. Be sure to do each pose on both sides!

Yoga for Models | Girl x Garment

Tadasana (mountain pose)

Uttanasana (forward fold)

Low Lunge

*Anjaneyasana - Crescent Lunge (2nd photo above)

Alanasana -High Lunge

Virabhadrasana 2 - Warrior 2

(Optional: Peaceful Warrior/Reverse Warrior) 

*Trikonasana - Triangle pose (1st photo above)

[To move into Crescent lunge from low lunge, first lower the knee of your extended leg to the floor, untucking your toes. If it is uncomfortable to have weight on your knee here, fold over the long side of your mat underneath it or place a blanket under it. Before moving into the back bend, first check in with your core. Is it strong and engaged? By engaging these muscles before slowly reaching upwards and back , you help to protect your lower back muscles from unnecessary strain]

[Moving from Warrior 2 or Peaceful Warrior into Trikonasana, first straighten your front knee. The toes of your front leg should still be pointing forward, while the toes of your back foot will be turned out at an angle away from your body. Keeping your arms in a line, start to reach forward from your hips, until your torso is roughly parallel to the floor. Then, rotating your torso slightly in the direction of your turned out back toes, let the back of your front hand come to rest on the inside of your shin while your back hand sweeps up and high, keeping a long line with your collar bones]

Yoga for Models | Girl x Garment

Parsvakonasana (Extended Side Angle)

Low Lunge Standing Split

*Warrior 3 (2nd photo above)

Uttanasana - Standing Forward Fold

Tadasana

*Natarajasana - Dancer Pose (1st photo above)

Downward Facing dog

Pigeon Pose (1st photo below)

One-Legged King Pigeon Pose (2nd photo below)

-End Session-

If you would like follow-up stretches, Hilary recommends:

Seated Spinal Twist

Locust Pose

Bow Pose

[In your standing split, think about keeping both of your hips squared toward the ground (meaning that your torso should be facing the ground as well. You won't be able to lift your leg as high, but it will help to prepare you for the next pose, Warrior 3 (Virabhadrasana 3)]

[From a neutral standing position (Tadasana), start to put all of your weight into your right foot. With the weight out of your left leg, bend it at the knee, letting your heel drift upward behind you. Reaching back with your left hand, clasp your leg either at your foot or a little lower at your ankle. Then, engaging your core, finding your balance and taking your gaze forward, start to kick back strongly through your foot against your hand, drawing your leg up and back behind you. Your lifted thigh should be moving towards being parallel to the ground, with your shin perpendicular to it. To counter balance this motion, reach forward and up with your collar bones and breastbone, coming into a backbend. As you find your balance, your right arm can float up and forward in whatever way feels fun and artful to you. As in Crescent low lunge, move slowly into this big back bend, taking stock of your low back as you move into deeper expressions of the pose. In yoga it is often better to be safe than sorry]

 [When you are ready to come out of Dancer pose, slowly ease out of the back bend, tipping forward towards a warrior three position, then releasing your foot and hands to the floor and stepping back into a downward facing dog. Breath here for 3 -5 breaths]

Yoga for Models | Girl x Garment

 

Namaste!