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20-Minute Workout for Stress Relief

Fitness isn't just about your body, it's about your mind and spirit too. De-stress and get fit in 20 minutes with this fast yoga-meets-martial-arts Budokon workout that targets your abs, arms, and legs. "The slower movement and breathing will restore your calm," creator Cameron Shayne says.

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Dancing Half-Moon

Targets: Shoulders, obliques, hips, glutes, thighs

A. Stand with legs wide, toes pointed out slightly, elbows bent, hands in front of chest as if holding a ball. Lower into a plié squat, keeping knees above ankles.

B. Slide deeper into squat and shift torso over bent right knee, straightening left leg and forming a large, floating circle with arms over right thigh; hold for 3 breaths.

C. Rotate torso to face right thigh, place both hands on ground, straighten right leg, and lift left leg straight up until parallel to ground. Let neck relax and pull shoulders away from ears.

D. Hinge forward more, lifting left leg to make a straight line from head to toe; hold for 3 breaths. Return to start; switch sides and repeat. Do 5 to 10 reps on each side.

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Rolling Knee

Targets: Arms, chest, abs, obliques, glutes, calves

A. Start in downward dog (an inverted V, palms and feet on ground) with abs engaged, weight evenly supported by hands and feet.

B. Extend right leg straight behind you, forming a diagonal line from toes to hands; hold for 5 breaths.

C. Rise onto ball of left foot and bend right knee, curling heel toward butt, breathing deeply.

D. Shift forward, rounding back, and bring right knee to nose. Hold for 5 breaths. Return to start. Do 10 reps; switch legs and repeat.

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Dancing-Dog Prep

Targets: Arms, chest, abs, back, legs

A. Lie facedown with hands under shoulders, elbows in, gaze just in front of mat.

B. Tuck toes, then bend right knee 90 degrees, right foot flexed. Lift right thigh off mat.

C. Keeping right knee bent, press leg up and back to open right hip while pressing into palms to push chest away from ground.

D. Continue rotating to right until upright. Place right foot on ground beside left leg, toes pointed out. Bend right elbow by thigh, hand up.

E. Press into left palm, lift hips into bridge position, and extend right arm overhead, keeping left shoulder above left hand; hold for 3 to 5 breaths.

F. Lower hips and return to seated position. Roll back down to start. Switch sides; repeat. Do 10 to 20 reps, alternating sides.

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One-Arm Plank with Toe Hold

Targets: Shoulders, chest, abs, obliques, back, thighs

A. Start in full push-up position (hands under shoulders, abs engaged, back flat).

B. Shift weight onto right arm and rotate body to left so hips and legs are stacked. Extend left arm up; hold for 5 breaths.

C. Slowly bend left knee, bringing foot toward belly until you can grab left big toe with left fingers. Hold for 5 breaths, or try the next step.

D. If you're advanced, lift left arm and leg straight up; hold for 5 breaths. Reverse back to start. Switch sides; repeat.

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Water Wheel

Targets: Arms, obliques, hips, glutes, thighs, calves

A. From standing, lunge to right and lift arms to form a T. With back flat, hinge forward, reaching left hand toward left toes; look at hand.

B. Keeping legs still, rotate arms clockwise while turning torso to right. Brush left hand by right toes, right hand back.

C. Maintain lunge and lift torso as arms continue sweeping around in a circle; bring left arm up as right arm comes down.

D. As left arm peaks and starts downward, flow into a left side lunge. End with right hand overhead, left down. Do 10 reps. Switch sides; repeat.

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ni_suu wrote:

These are very nice moves. Thank you for Bringing them to us. I do understand that they are advanced moves but I am thankful for that as I was just tired of seeing the same down word dog and cobra. I saw couple people said that it is not for seniors, It may not be appropriate for people with some limited body moves but being senior is not an excuse. I know many friends over 70 doing perfect yoga poses. It is up to you. Be motivated, practice every day and you will surprise yourselves.

7/23/2012 07:25:44 PM Report Abuse
ssarsaska wrote:

Request to fitnessmagazine: Please include step-by-step instructions on these types of exercises. Please refer to http://www.abc-of-fitness.com/neck-shoulder-stretch/neck-stretch.asp as an example of how to help us understand how to best perform these exercises.

7/2/2010 05:48:53 PM Report Abuse
maylee3 wrote:

Imagining myself doing these moves is more stressful than stress relieiving!

5/17/2010 06:43:13 PM Report Abuse
kdivis2 wrote:

WOW-THIS IS AWESOME ! I TEACH(3&4YR) PRESCHOOLERS YOGA.THEY KNOW ABOUT 65 POSES AND LOVE IT.THESE ARE COOL NEW ONES FOR US TO LEARN.P.S I AM 54 YRS OLD.THANK-YOU. MS.KAREN:)*YOGA IS GOOD FOR ALL AGES,JUST ADJUST TO YOUR FITNESS LEVAL.PLEASE KEEP IT COMING

1/19/2010 10:05:53 PM Report Abuse
kcalhoun98 wrote:

These videos, while aesthetically lovely, do the actual exercises a dis-service. They start in the middle of a motion, not the beginning as described in the step-by-step, and actually make them look harder than they are (from a 57-year old, which I guess is getting toward senior years, who does pilates regularly, but not yoga).

1/1/2010 03:37:38 PM Report Abuse
kaciapple1 wrote:

Looks amazing but I'm not a gymnast!

12/27/2009 05:07:41 PM Report Abuse
lindsemt861 wrote:

more for advanced yoga experience...

12/27/2009 12:00:37 PM Report Abuse
anonymous wrote:

Guess these are good if you have yoga experience and not a senior.

12/27/2009 09:48:25 AM Report Abuse
Shridrea wrote:

Homan, that looks like fun!

12/23/2009 11:47:28 AM Report Abuse

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