Yoga Fusion
Each exercise offers the basic pose followed by the pose with added resistance. Practice the poses first to get them perfect. Ideally, it's best to work one-on-one with an expert or take a local yoga class to learn proper alignment and breathing techniques.
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Warrior 1/Arm Extension 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. |
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Warrior 2/Tricep Extension 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 |
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Forward Bend 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. |
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Tree Pose/Lateral Raise 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. |
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Triangle/Lat Pull 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. |
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Bridge/Arm Sweep 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. |
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The Workout
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.
Perfect
Form Pointers:
Keep body
stabilized throughout the movement
Don't swing or use momentum
Make sure abs are
pulled in tight throughout each movement
BREATHE!
Always...
Warm up with 5-10 minutes of light
activity
Do this workout in addition to
an upper body, lower body workout and regular cardio exercise for best results.











