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The Pilates, Yoga, and Tai Chi Energy-Boosting Workout

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Circuit 1

1. Camel

Strengthens: Shoulders; Stretches Front of Body

  • Kneel on floor with feet behind you, legs slightly apart.
  • Stretch your hips and thighs forward while reaching back, placing your hands on your lower back (easier) or heels (more challenging).
  • Gaze up toward ceiling while pushing your hips forward and arching spine; hold for 7 to 10 breaths.

2. Thigh Stretch

Strengthens: Glutes, Core; Stretches Quads

  • Release from Camel and return to start.
  • Inhale, then exhale while leaning back from hips, this time without bending spine, so your body forms a straight line from ears to knees.
  • Place hands on hips (easier) or extend arms in front at shoulder height (more challenging).
  • Come back to start, then repeat. Do 7 to 10 reps.

3. Rising Lunge

Strengthens: Legs, Glutes, Hips; Stretches Back

  • From thigh stretch, bring left foot in front of you, left knee bent 90 degrees.
  • Lift right knee off the floor, straightening leg behind you.
  • Sweep arms out as you rise; then lower arms as you sink back down.
  • Do 4 reps; switch sides and repeat.

Next:  Circuit 2

 

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pamela.gruba wrote:

This would be great in video!

10/15/2013 07:54:29 PM Report Abuse
chioma12 wrote:

This is one of my favorite yoga poses...like to take it much higher leaving just a little bit of my middle portion on the floor.

4/22/2013 01:42:16 PM Report Abuse
a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and well being and so many more. It also helped me lose weight! You can find more info here: http://goodlifefitness.org/yoga

5/9/2012 04:41:28 AM Report Abuse
a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and wellbeing and so many more. It also helped me lose weight! You must check it out: http://goodlifefitness.org/yoga

3/24/2012 03:19:30 AM Report Abuse
a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and wellbeing and so many more. It also helped me lose weight, which is great! If you want to transform your body, mind and spirit and improve your life quality, just visit Sarah's website at: http://tinyurl.com/yogaforyou

2/13/2012 07:02:37 AM Report Abuse

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