Instant Calm

This videoÂ¿s got everything from Vinyasa flow sequences to complex poses. YogaFit Ultra (90 minutes; $19.95, yogafit.com)

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Transcript

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" Moving into our sun salutations, let's lift our hearts and our hands toward the sky. Softening our knees for swan dive into forward fold, inhaling, lifting our hearts. We're stepping back with our right foot into a lunge, knowing that we have the option to drop the knee if we choose to. Lift our heart or our heart and hands. Let's exhale back into downward facing dog or child's. On the inhale, sliding forward into plank pushing even more forward, dropping down into crocodile. Inhaling into our back bend cobra or upward facing dog, exhaling, child's or downward facing dog. On inhale, we can sweep our leg high to the sky. On the exhale, step or help our foot forward into a lunge into the heart, our heart and hands exhaling back into forward fold, inhaling. Let's reverse the swan dive coming all the way up. Exhaling chair pose. Inhaling circles, sweeping, lifting. Exhaling, swan dive into forward fold. Stepping back with our left foot into a lunge, let's inhale lifting our heart, our heart and hands, engaging dynamic tension as we step back into downward facing dog. And once again, in our Power YogaFit class, we have options. If we choose to, if we're focusing on strength, we can add that extra pushup, taking it back. Taking that left leg high to the sky, let's sweep or help our left foot forward between our hands into a lunge, lifting heart, our heart and hands. Exhaling, stepping into forward fold. Inhaling, using the power of our legs, let's rise all the way up, exhaling into a chair pose. Inhaling circles, sweeping, lifting. Exhaling, swan dive into forward fold. Let's inhale, lift our hearts and step back with our right foot into a lunge. Lifting heart, our heart and hands. Exhaling, stepping back into downward facing dog. On the inhale, we'll slide forward into plank, exhaling crocodile, upward facing dog. Adding that optional pushup if we choose to, back to downward facing dog. Lifting that right leg high to the sky, exhaling. Moving from our strong core center, we're drawing the right foot forward between the hands into a lunge, lifting heart, our heart and hands, exhaling into forward fold. Inhaling, reversing the swan dive coming all the way up, exhaling into chair pose. Inhaling, circle sweeping, lifting. Exhaling, swan dive into forward fold. Inhaling, lifting our hearts. This time, we're stepping back with our left foot into a lunge keeping the feet, hip bone with the part. Practicing in the place of alignment, where our greatest strength lies. Let's inhale forward once again into plank. Descend into crocodile. Enjoy the back bend of up dog and the strength of that additional pushup; taking our left foot forward between our hands into a lunge. One more time, let's open up through the hips and exhale hinging back into forward fold, reversing the swan dive coming all the way up. Exhaling, chair pose, inhaling, circle sweeping lifting, exhaling swan diving back to forward fold."

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The Complete Workout

This one-hour workout, from Cindi Lee, founder of Om Yoga in New York City, is designed to sculpt all your major muscles and boost your heart rate.

body through yoga, think again. Cindy Lee, founder of OM Yoga in New York City has developed this routine designed to sculpt all your major muscles and boost your heart rate. This 1-hour workout is based on

Sun Salutation

This targets all your major muscles. It adds push-ups, lunge jumps, and high lunges to the Sun Salutation. Use your breath to move deeper into each pose.

to the side, exhaling as you swan dive forward into the forward bend . Bend at your hips until your palms or fingertips touch the floor on either side of your feet. Keep your fingers aligned with your toes and bend your knees if your back or hamstrings are tight. Visualize drawing the crown of your head toward the floor and the back of your legs toward the ceiling. From the forward bend -- with your feet together and your fingers on the floor in line with your toes-- move in to a flat back, inhaling as you raise your torso to waist height, keeping your back flat. Bring your gaze forward, reaching with your tailbone away from the top of your head. Keep your head aligned with your spine and your navel pulled in. If you feel tightness in your hamstrings or lower back or if you can't reach the floor, bend your knees. Now, bend your knees and place your palms flat on the floor shoulder-width apart. Jump or walk both feet backward and lift your hips, coming into a downward facing dog. Spread your fingers and make sure your feet are parallel and hip-width apart. Reach with your tailbone toward the ceiling as you push your hands and heels into the floor. Hold this position for a moment, breathing as you move deeper into the pose. Now reverse this 4-move series, jumping or walking your feet forward out of downward dog and into the flat-back pose. Straighten your legs, drop your head, and bring your fingers outside either foot, moving back into the forward bend . Lastly, sweep your arms out and over your head as you return to mountain pose.

Sun Salutation, Variation 2

This targets all your major muscles. It adds push-ups, lunge jumps, high lunges, and the chair pose to the Sun Salutation. Use your breath to move deeper into each pose.

elbows tight and abs contracted. From tabletop pose, move into child's pose, breathing deeply to move deeper into the pose. Now move back to tabletop and then into downward dog. From downward dog, step your right foot forward between your hands, bending your knee 90 degrees while your left leg remains straight. Hold this position for a few breaths and then switch legs, jumping your right leg back and your left leg forward. Repeat this move, alternating legs 6 times on each side. Now return to downward dog and hold for a moment.