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The Relaxing Yoga and Dance Workout

Loosen up! Unwind your body and mind in no time with this head-to-toe relaxer.

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Sophia Vourdoukis
Sophia Vourdoukis
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Full-Body Flow

Targets shoulders, arms, abs, butt, legs

  • Stand with feet slightly wider than shoulder-width apart, toes turned out and arms by sides; lower into a plié squat.
  • Hinge at waist to left, reaching left arm out to side.
  • Return to start and then hinge to right, reaching right arm out to side.
  • Return to start and extend both arms overhead, palms forward, looking up.

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Full-Body Flow

  • Fold forward at hips, slightly rounding back and touching fingertips to floor.
  • Return to start. Switch sides and repeat, this time reaching to the right first. Do 10 reps, alternating sides.

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Shoulder Soother

Targets shoulders, butt, legs

  • Stand with feet together, knees bent 45 degrees, and hands on hips.
  • Lunge back with right leg as you swing right arm forward and then overhead and behind you in a windmill motion.
  • Return to start. Switch sides and repeat to complete 1 rep. Do 8 reps.

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Side Stretch and Swirl

Targets back, abs, obliques, inner thighs

  • Stand with feet slightly wider than shoulder-width apart and raise arms overhead, palms facing each other.
  • Side bend at waist to left, chest facing forward. Hold for 3 counts.
  • Keeping back flat and arms extended, fold forward at waist, then rotate torso to right side, bending at waist so that arms reach to right. Hold for 3 counts.
  • Return to start. Switch sides and repeat to complete 1 rep. Do 4 reps.

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Figure Eight Hip Loosener

Targets lower back, abs, hips, legs

  • Stand with feet together, hands on hips.
  • Step right foot out to side, touching toes to floor. Push right hip forward and rotate hips in a clockwise motion to trace a circle.
  • Return to start and step left foot out to side, toes on floor. Push left hip forward and then trace a counterclockwise circle with hips.
  • Return to start to complete 1 rep. Do 10 reps.

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Hamstring TLC with a Twist

Targets lower back, abs, butt, legs

  • Stand with feet together, arms by sides.
  • Lunge back with left leg, keeping leg straight and heel off floor; bend right knee 90 degrees and place hands on floor on either side of right foot. Hold for 3 counts.
  • Straighten right leg and hold for 3 counts. Return to lunge for 3 counts.

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Hamstring TLC with a Twist

  • Place left hand to right of right foot and then lift right arm overhead. MAKE IT HARDER: Look up. Hold for 3 counts.
  • Return to start. Switch sides and repeat to complete 1 rep. Do 6 reps.

Originally published in FITNESS magazine, January 2012.

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drorlibird wrote:

This is great!!

8/18/2013 12:35:37 PM Report Abuse
delorescovert wrote:

I really like this. Hard to remember all of it, hope it's printed in a Fitness Mag issue which I subscribe to. Or any other way could get a record of the moves. Thanks.

5/6/2013 06:30:39 PM Report Abuse
bbg32 wrote:

If anyone is interested in a great flowing yoga class at the gym try Les Mill Body Balance (sometimes called Body Flow). It is beautiful as well as challenging.

9/30/2012 01:48:36 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 well being 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 06:57:59 AM Report Abuse
orchidtigress wrote:

You should make a video so we can do this at home!

2/5/2012 02:48:00 PM Report Abuse
twtga wrote:

I sure wish there was a way to download and play these on my smart phone. So much more useful than a printed version and better for the environment

1/16/2012 03:42:35 PM Report Abuse
jami.koehl wrote:

what's needed to get the video to load?

1/15/2012 09:41:04 AM Report Abuse

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