Yoga and Pilates

Videos

1. 
   Sumo Warrior

   Video

   The Sumo Warrior exercise tones your abs, shoulders, butt, quads, and calves.
2. 
   Pendulum Plank

   Video

   -Beat Stress, Weigh Less. Pendulum Plank: Get into plank pose, then step 1 foot out, then the other to complete 1 rep. You're gonna do 10 fast reps. If you're advanced, just swing legs out to the side without touching your toes to the ground.
3. 
   The Roll-Down

   Video

   This is a great exercise for working your deepest abdominal muscles. Repeat the exercise three times.

   abdominal muscles found at 0:53

   exercise 3 times. This is a great exercise for working your deepest abdominal muscles .
4. 
   Rolling Like a Ball

   Video

   Rolling Like A Ball: Sit on the front of your mat with your legs hip-width apart and your hands holding your shins. Round your back, tilting your head in towards your navel and lean back slightly so your weight is balanced just behind your pelvic bones. Begin by inhaling and then rock backward

   pelvic bones found at 0:15

   and lean back slightly so your weight is balanced just behind your pelvic bones . Begin by inhaling and then rock backward until your shoulder blades touch the mat. Now, exhale and come back to balance in
5. 
   The Single-Leg Circle

   Video

   The Single-Leg Circle works your abs, hips, hamstrings. and your inner and outer thighs. Do 5 reps on each leg, first clockwise, then counterclockwise.

   left foot found at 0:10

   by your sides and your palms facing down. Begin by pointing your left foot as if reaching out with your toes towards the ceiling and rotate your legs slightly outward. Inhale and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don't lift your left hip off the floor. Trace the circle on the ceiling 5 times in a clockwise direction then repeat it in a counterclockwise direction. Now switch legs and repeat
6. 
   Sun Salutation, Variation 1

   Video

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

   swan dive found at 0:16, 1:42

   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

   and then bend low into a forward bend. End with a reverse swan dive up into mountain pose.
7. 
   Downward Desk

   Video

   -Downward Desk: Stand about an arm's length away from your desk with your knees slightly bent. Bend forward, letting your hands touch the edge of the desk, keeping your back straight, and your knees slightly bent. Adjust your feet further back if you need to. Allow the weight of your head and your
8. 
   Torso Tension Tamer

   Video

   -Torso Tension Tamer: Stand directly in front of a sturdy chair with your knees slightly bent. Place your left foot on the seat and wrap your right hand around your left knee. Exhale and twist your torso to the left, pressing your hand on your knee for added resistance. Stand tall, twisting further

   the kinks found at 1:00

   to the right. As you press your hand on your knee, feel the kinks in your lower back loosen. Stand taller as you inhale and twist further, feeling the tension in your torso release.
9. 
   Sun Salutation, Variation 3

   Video

   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.

   left foot found at 2:28

   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
10. 
    The Complete Workout

    Video

    Designed by Alycea Ungaro, owner of Real Pilates in New York City, these 7 exercises are the foundation of Pilates. Eliminates lower back pain. ¿ Strengthens your core.

    back pain found at 0:12

    foundation of a Pilates program. It's a great way to eliminate lower back pain . Plus, this workout will help you strengthen your core and work your upper and lower body. You will need an exercise mat or a plush carpet for these Pilates exercises. To get the best results, it's important to do each move using the correct alignment and the proper breathing. Scoop your abs as if trying on a pair of tight jeans and keep them engaged through most of the exercises. Exhale during the exertion or the toughest part of the exercise and then