Training

Operation Be Fit - Training

Power Yoga

By Christina Carrillo

Yoga is not just for flexibility and relaxation. It can be a very intense workout because it uses nontraditional forms of movement. Here is a full-body workout using some powerful yoga poses. With these movements working so many muscles in so many different ways, you will virtually hit every muscle in your body!

Warm Up Rotation:

  1. Plank: You will start in a plank position and hold. Planks are best performed on only elbows and toes, but by lifting onto your hands and/or dropping to your knees you can make it easier for yourself. Start by holding for 15 seconds, working your way up to 30-45 seconds.
  2. Side Plank: You will then turn to your side and hold this side plank by only having one elbow on the floor and both feet stacked up on each other. Hold this plank for 15 seconds, working your way up to 30-45 seconds, before switching sides. Be very sure to keep your hips up and in line with your body which will engage your core much more. Repeat this rotation for four sets.
    Side Plank Modification: A great way to make this plank a little harder is to raise the top leg straight in the air and the arm (that is not on the ground) straight up as well.

Lower Body Rotation:

  1. Hip Thrust: It’s not over yet! Now lie down on your back and let’s work that lower body! Flex your knees up and place your hands next to your rear end. You’ll then lift up your hips as high as you can, up in the air, into what is called a hip thrust. Perform this action slowly and controlled, making sure to flex your gluteals and hamstring muscles each time. Repeat 15 times.
  2. Single Leg Hip Thrust: After those 15 repetitions, extend your left leg straight into the air and do the same movement but with only one leg. This way you isolate those muscles and make one side do all the work. Repeat 15 times before switching legs.

Upper Body Rotation:

  1. Downward Dog: After those four sets, you will be getting pretty tired but now it’s time to work your upper body! You’ll begin this set in either plank or modified plank. You will then go into a downward dog position and hold for 10 seconds.
  2. Chaturanga: From Downward Dog, drop your body by bending your elbows and bringing your body close to the floor into a tricep pushup, also known as the Chaturanga pose, for a 5 second hold.
  3. Cobra: From Chaturanga, you will drop to the floor and propel up into a cobra pose. Repeat this entire combination for four sets of 10 complete reps and work your way up to 15 repetitions.
Click here for the latest issue!Nike
Wii Fit Plus