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

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Circuit 3

1. Warrior 1

Strengthens: Legs, Glutes, Core; Stretches Back

  • Stand with feet 3 to 4 feet apart.
  • Turn left foot out 90 degrees, pointing to left side, and pivot right foot toward left.
  • Bend left knee 90 degrees, knee aligned with ankle; turn hips to face over left thigh.
  • Place hands on hips (easier) or raise both arms overhead, palms facing each other (more challenging).
  • Hold for 7 to 10 breaths. Go directly to Tuck and Extend.

2. Tuck and Extend

Strengthens: Arms, Chest, Glutes; Stretches Hips

  • From Warrior 1, sweep arms down to touch floor on either side of left foot.
  • Step both feet back behind you.
  • Inhale, then exhale as you lift right foot off the floor and sweep knee under body (not shown).
  • Straighten right leg behind you, lifting it as high as you can, then bring knee back toward nose.
  • To make it easier, bring right knee to floor before straightening leg.
  • Do 7 to 10 reps; go directly to Slow Kick.

3. Slow Kick

Strengthens: Glutes, Chest, Shoulders; Stretches Hamstrings

  • Lower right foot and walk hands back, rolling up to standing position.
  • Lift right leg, knee bent 90 degrees; bend elbows 45 degrees, palms down (not shown).
  • Slowly kick forward with right foot, leading with the heel; at the same time, slowly push palms forward.
  • Lower and repeat.
  • Do 7 to 10 reps.
  • To make it easier, keep standing leg slightly bent and hands on hips.
  • Repeat entire series on opposite leg.

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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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