Sun Salutation, Variation 1

This powerful yoga series is designed to target all your major muscles. Use your breath to move deeper into each pose.

Transcript

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" Sun Salutation: Variation 1: Stand tall with your feet together and your arms by your sides. Take a deep breath and raise your arms over your head into mountain pose. Now, sweep your arms sideways, exhaling as you swan dive forward into the forward bend. Bend your hips until your fingertips touch the floor and align with your toes. Now move into the flat back by inhaling as you raise your torso to waist height, reaching with your tailbone away from the top of your head. Jump both feet backwards as you move into the downward dog. Tabletop to Half Push-Up. From the downward dog, come into tabletop pose with your knees on the floor beneath your hips and your hands in line with your shoulders. With your arms close to your sides, bend your elbows 45 degrees in a half push-up. Repeat this move 8 times. Be sure to contract your abs and keep your head aligned with your spine. Get into the tabletop position. Bring your tailbone back toward your heels, resting your thighs on your calves in child's pose. Hold this pose for a few breaths while you feel the stretch through your shoulders and back. Now return from child's pose to tabletop and then back to downward dog. Next, step forward into a flat back and then bend low into a forward bend. End with a reverse swan dive up into mountain pose."

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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 3

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.

6 times. Now, return to downward dog. Then step forward with your left foot and come into warrior lunge. Repeat this high lunge sequence 6 times. Be sure your left foot is facing forward. Now, return to downward dog and