YOGA SEQUENCE (Suggested set repetitions: 2 or 3)
Works: glutes, hamstrings, quads, shoulders, triceps, biceps, traps, deltoids, abdominals
To get a dose of cardio, strength training, and stretching, perform the following yoga poses recommended Amy Opielowski, the San Diego Program Manager for Core Yoga Power. For a sequence, transition between each posture with a few breaths in down dog. Perform the set two or three times and at the end of the final set, take a five minute rest in corpse pose.
Double Push-up Chaturanga: Begin in high plank, and exhale as you lower towards the mat, stopping before coming to rest. With elbows bent to 90 degrees, inhale to Upward Facing Dog. Exhale back to low plank, and inhale while you push back up to high plank. Exhale to downward facing dog with hips high, hands shoulder-width apart, and shoulders rolled open.
Chair Pose to Airplane Arms with Weights: From standing, shift your weight onto your heels, bend your knees, and sit your hips low like you are sitting in a chair. With weights in hands, exhale to perform a shoulder press. Inhale to lower the weights back to your shoulders, and hinge forward at the hips until your torso is parallel with the floor while you exhale and extend your arms back to a triceps extension. Flow between chair pose with shoulder press and airplane arms with tricep extension passing through your chest, for 15 reps.
Crescent Lunge with Weights: From down dog, inhale as you lift your right leg up and back, keeping your hips square. Exhale, and sweep your leg into a low lunge with your back heel elevated and your left thigh engaged. Once steady, grab the weights in each hand. Draw arms up and overhead for a shoulder press and repeat 15 times. Lower weights to the ground and proceed to down dog to switch sides.
Lunge with Bicep Curl: From crescent lunge, lower arms to your sides, holding weights, and bend your back knee into a lunge position. As you exhale, press through the front heel and the glutes to straighten legs as you curl weights up; repeat 15 times. Lower weights to the ground and proceed to down dog to switch sides.
Block or Medicine Ball Pass: Lying on your back, place a block or light medicine ball between your ankles with legs straight. Crunch and lift your legs up and above your body to pass the weight to your hands, and lower your arms with the ball back towards the floor as you extend your legs to hover above the mat. Continue to pass the weight from hands to ankles for 15 reps.