A yoga session is a great way to unwind after a stressful day. But personal trainer Tanya Colucci of Synergy Training Solutions knows it can be harder to motivate yourself to get to the yoga studio as the weather cools, so she created a quick and simple at-home routine perfect for after a long day of work or even in the morning. So drag out your yoga mat, clear a space in the living room, and let the tension melt away. Namaste.
How to Perform the Workout
10 reps of high plank to down dog: Move from a high plank to down dog, focusing on inhaling
to high plank and exhaling to down dog.
2 x 12 reps of lunge and twists: Extend arms out with fingers interlaced. Lunge your left leg forward and twist your torso and arms to the left side. Switch legs and repeat.
2 x 12 reps of shoulder blade squeezes: Lie on your stomach, arms by your side, with palms facing down. Squeeze your shoulders blades together and lift your shoulders while keeping your core engaged and glutes and thighs activated. Hold the position for three seconds and repeat.
How to Cater the Workout to YouFor each exercise, Colucci has modifications for those looking either for a greater challenge or to scale it back a notch. For example, to make the planks more difficult, you can perform single-leg planks; to make them easier, you can do them on your knees. Try doing lunges with dumbbells, or complete a short walk-run interval before the workout for some added calorie burn. You can always alter the number of sets or reps you complete with each exercise to meet your fitness level.
The VerdictColucci calls this workout a total-body “postural strength activation” that increases flexibility, lower-body strength, and mind-to-body connection. After several weeks of burpee-, pushup-, and plyometrics-based workouts, this yoga routine was a much-welcomed reprieve. You’ll still feel a good burn in your core and lower body muscles, but the emphasis on breathing will make for a relaxing 15-minute workout.
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