Quick, Full-Body Yoga Series

Sometimes our busy schedules can make it difficult to get to the studio. It happens to all of us, but thankfully, one of the great things about your yoga practice is that you can bring it with you wherever you go! 

Here’s a series you can do with hand weights at home for a quick yoga workout that engages your entire body:

Forearm Plank

• Make an “11” with your forearms, stacking your elbows under your shoulders

• Push the earth away to engage your low core, puff up through your shoulder blades and energize your heels to the back of your mat

• Bring your gaze slightly in front, just over your fingertips 

• Hold for 8-10 breaths 

Figure Four Sit-ups

• Start on your back with your feet flat on the floor

• Place your right ankle over your left knee (put this first)

• Bring your left hand behind your ear, and stretch your right hand (palm up) out to your side

• On your exhale crunch, and twist your left elbow towards your right knee to engage through your side bodies (both shoulder blades should lift off the ground) 

• Continue for 1 minute, then move to the reverse side (left ankle over right knee) for another minute

Horse Stance Heel Raise

• Start in Horse Stance  

• Hold your weights at heart’s center with you elbows wide to engage your chest

• Lift your right heel off the ground, then lower it

• Lift your left heel off the ground, then lower it

• Continue alternating for 1 minute to focus on inner and outer thigh strength 

One-Legged Tadasana Twist

• Start in Uttkatasana (chair pose)

• Hold weights at heart’s center with elbows wide

• Inhale and push up, lifting the right leg (one-legged tadasana) 

• Twist at the waist towards the right to engage your obliques 

• Exhale back down to chair pose 

• Inhale and push up, lifting the left leg

• Continue alternating with each leg for two minutes

Horse Stance Squats with Low Rows 

• Start in Horse Stance pose

• Inhale, Squat low and hold your weights in front near your inner thighs with straight arms

• Exhale, straighten your legs and drive your elbows to the back of your mat to focus on your mid back

• Do two sets of 10