Each exercise offers the basic pose followed by the
pose with added resistance. Practice the poses first without resistance to get your form down. Ideally, it's best to work one-on-one with an expert or
take a local yoga class to learn proper alignment and breathing
Warrior 1/Arm Extension
forward about 4 feet, bending your right knee and keeping hips squared,
facing bent knee. Keep left leg straight, toes out. Exhale
and deepen lunge, heels aligned, abs tight and bent knee directly over
toe. Sweep arms overhead and look up, gently bending back.
Hold for 4-6 breaths and repeat on the other side.
Add Resistance: Place band under right
foot and hold ends. As you lower into lunge, bring
arms up to shoulder level and then to the ceiling as you
exhale, looking up. Repeat 6-8 times and switch sides.
Warrior 2/Tricep Extension
forward about 4 feet, bending your right knee and
lifting your arms straight out-parallel to the floor, shoulder blades
relaxed & palms down. Turn right foot
slightly to the right and left foot to 90 degrees, aligning heels. Exhale and bend the right knee over the ankle,
shin perpendicular to the floor. Press the left leg straight and
hold for 30 seconds to 1 minute and switch sides.
Repeat 2-3 times
Add Resistance: Hold band and
stretch tight as you take your arms out to the sides. Bend right elbow and bring
right hand towards shoulder, using left hand to pull band tight. Squeeze triceps to push arm straight and repeat 6-8
times. Switch sides and repeat
Step one leg forward into split stance, both legs straight, back
foot turned out. Bend from the hips until torso is
parallel to the floor, taking arms out to sides like an airplane (not
shown). Fall forward, bringing chest to leg, head to knee
(bend knee if you need to) and place palms on floor, fingers facing
back. Hold for 4-6 breaths and repeat on other side.
Add resistance: Place band under
front foot and hold ends in hands. Exhale and lift arms straight
out behind you and lower. Repeat for 6-8 times and switch sides.
Tree Pose/Lateral Raise
Stand with feet planted, arms at sides and ears over shoulders, shoulders over hips, hips over ankles. Inhale and bend the right leg, pulling the heel up until it rests on inside of left thigh. Get your balance and hold, then push arms overhead, palms touching. Press the knee back without moving the hips. Hold this for 30 seconds then switch sides. Repeat 2-3 times.
Add Resistance: Place middle of band under foot and grasp ends in both hands. Bring right knee into tree pose and establish your balance. Inhale both arms straight out to the sides and repeat arm movement 6-8 times. More advanced, sweep arms into circle overhead. Repeat on other leg.
Step sideways to the right, bringing arms out to the sides,
parallel to the ground. Inhale and bend sideways, placing right
hand on right foot. Bring left arm straight up to the ceiling and
look up (if it hurts neck, turn head towards the floor). Hold for
4-6 breaths and repeat on the other side.
Add Resistance: Place end of
band under right foot and grasp other end with left hand as you
sweep it up overhead. Take the arm over the ear, keeping elbow as
straight as you can. Contract the lats to pull arm back up.
Repeat 6-8 times and switch sides.
Lie face-up on the floor, knees bent, heels close to butt. Exhale and squeeze glutes to lift hips off the floor as high as you can without straining back. Keep your knees straight (don't let them flare out) and sweep arms straight up and overhead until they're resting on the floor above you. Hold for 4-6 breaths.
Add resistance. In starting position, place middle of band under both feet and grasp ends with hands. As your hips come up, sweep arms overhead, keeping band taught. Repeat 6-8 times.
• Do this workout 3
non-consecutive days a week
• If you've never
done these poses before, practice them without any resistance. Make sure
your body is in alignment and that you're breathing.
• Keep body
stabilized throughout the movement
• Don't swing or use momentum
• Make sure abs are
pulled in tight throughout each movement
•Warm up with 5-10 minutes of light
•Do this workout in addition to
an upper body, lower body workout and regular cardio exercise for best results.