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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/power_up_your_yoga_workout_chart
Power Up Your Yoga Workout
Downward-Facing Dog
- Reps:
- Body Parts: Back, Shoulders, Triceps
- Equipment: Free weights
A
From seal, lift hips and move onto balls of feet as you exhale and straighten legs, lifting hips even higher and pressing hands flat on floor so body forms an inverted V, arms straight. Press heels down toward floor, contract thighs and look back toward feet, head and neck aligned with spine [shown].
B
Plank Pose
- Reps:
- Body Parts: Shoulders, Core, Chest, Back
- Equipment: No equipment
A
From Downward-Facing Dog, lower hips until body forms one straight line from head to heels. Use abs to keep torso from collapsing toward floor.
B
Chatarunga
- Reps:
- Body Parts: Arms
- Equipment: No equipment
A
Return to Plank Pose, then keep abs tight and bend elbows to lower entire body toward floor as far as you can without rounding shoulders forward, lifting butt up or letting hips sag. Lower all the way to floor, then push back to Downward-Facing Dog, walk feet forward, bend knees and roll up to Mountain Pose. Repeat the sequence.
B
Mountain Pose
- Reps:
- Body Parts:
- Equipment: No equipment
A
Stand with big toes together, heels slightly apart, legs straight, and abs tight with arms at sides.
B
Chair Pose
- Reps:
- Body Parts: Legs, Butt
- Equipment: No equipment
A
Keeping knees and feet together, bend both knees, weight back into heels as if sitting in a chair. Extend arms overhead, palms facing in and shoulders down.
B
Warrior I
- Reps:
- Body Parts:
- Equipment: No equipment
A
From Chair Pose, straighten legs and take a large step back with your right foot, keeping hips square and toes pointing forward. Bend left knee over left ankle, keeping right leg straight.
B
Warrior II
- Reps:
- Body Parts:
- Equipment: No equipment
A
From Warrior I, turn hips to side and rotate back foot as you lower both arms to shoulder height, palms down. (Separate feet a little farther if necessary to keep front knee bent directly over ankle.) Turn head to look over middle fingers of left hand.