Develop a healthy body and a calm mind through the practice of yoga poses -- or asanas -- and through meditation. Yoga poses burn calories and can help you to shed pounds in problem areas. Yoga is a total body workout, and a yoga routine should target all of the major muscles groups. Specific yoga poses that focus on the hips increase flexibility and build muscle strength. Practice a few rounds of sun salutations to burn even more calories during your practice.
Sun Salutation
Start every practice by performing a few rounds or more of a modified sun salutation. Move slowly as you learn the order of the poses; speed up the more confident you feel during the flow of asanas. Begin at the top of your mat in a standing position. Inhale and circle the arms up toward the sky. Exhale and dive forward into a forward bend. Inhale and step back to a push-up position. Exhale and lower yourself to the ground, bending your elbows by your sides. Inhale and curl the upper body away from the floor, keeping your elbows glued to your sides. Exhale and tuck the toes under, pressing the hips up and back into downward facing dog. Inhale and exhale here for five full rounds of breath. Step the feet forward into a forward bend. Inhale and circle the arms up as you lift the body back to the starting position. This completes one full round of a sun salutation.
Warrior I
Stand at the top of the mat and step back three to four feet with the left foot. Turn the left foot out slightly to a 45-degree angle. Bend the right knee to a 90 degree angle but do not let the knee bend further then the ankle. Ideally the knee should sit directly above the knee. Square the hips toward the front leg and turn the chest slightly to the right to square the ribcage. Raise both arms up toward the sky, keeping the arms by the ears and the palms facing each other. Stay in the position for five full breaths before switching sides.
Warrior II
Start at the top of the mat in a standing position. Step back with the right foot three to four feet and turn the right toes out to a 45-degree angle. Bend the left knee directly above the ankle at a 90-degree angle. Turn the hips and the torso to the right. Bring the arms out to the sides, the left arm in front of the body and the right arm behind you at shoulder height. The palms should face the floor. Bending deeply into the left knee, take five deep breaths. Repeat the pose on the other side.
Standing Splits
Stand at the top of the mat. Fold forward into a forward bend and touch the ground with the fingertips. If your fingers do not touch the ground support yourself using a yoga block or stacked books. Lift the right leg up in the air behind you as high as possible. Hold the leg in the air for five full breaths before lowering the leg and repeating the pose on the opposite side.
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