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This article originally appeared in the November 2015 issue of SELF.
“My job is to be that, even if it’s just in a one-hour workout.”
Here, Thomas shares her softer take on fitness.
But I love activities that promote self-care and self-reflection, like yoga, dance and meditation.
When they fall asleep, it’s an accomplishment.
I want students carrying that sense of peace as they move through their week.
Here are three of her favorites.
Goddess SquatStand with feet wider than shoulder-width apart, toes out.
Inhale; extend arms overhead.
Exhale; bend knees so thighs are parallel to floor.
Downward Dog PlieFrom Downward Dog, bring heels together and turn toes out.
Squeeze thighs together so legs are straight and firm.
Exhale as you bend knees and squat deeply.
Thread The NeedleKneel on a mat, big toes pressed together, hips over feet.
Fold forward at waist to rest forehead on mat, arms at sides, palms up.
Take 5 deep breaths.
5 Number of breaths students hold in Child’s pose between moves in Thomas’s class.
Mountain To Downward DogStand with feet together, arms extended at sides.
Inhale and reach arms overhead.
Exhale as you bend forward and lower arms, reaching hands toward feet.
Wild ThangStart in a high plank, legs together.
Step left leg behind you, foot on floor, and push up into a gentle backbend.
Inhale and extend left arm overhead, lowering it toward the floor.
Return to plank and repeat on opposite side.
Downward Dog RelevesFrom Downward Dog, bring heels together and turn toes out.
Squeeze thighs together so legs are straight and firm.
Forearm MarchingFrom Plank Start in forearm plank, palms on floor and feet flexed, heels directly over toes.
Shift your weight forward and bring right knee to right elbow, then return to starting position.
Repeat on opposite side for 1 rep. Do 20 reps.
5.
Swan DanceFrom Pigeon pose, lift chest and prop yourself up on fingertips.
Sway torso back and forth.
Relaxing Supported Bridge PoseLie faceup with knees bent and feet on floor.
Lift glutes off floor and place a yoga block or folded blanket under lower back.
Hold for 10 breaths, then remove block or blanket and roll over to Child’s pose.
Extend arms overhead on floor, palms up.
Rest for at least 10 breaths.
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Pants, $110;HeroineSport.com.
Slippers, $114;Nike.com
Styling, Alexandra Gurvitch; hair and makeup, Staci Child for Diorskinnude.
Photo Credit: Daniel Seung Lee
