Thursday, July 24, 2008

The Pilates, Yoga, and Tai Chi Energy-Boosting Workout, Set 2

1. Tree Pose
Strengthens: Quads, Glutes, Hamstrings; Improves Balance

* Stand with feet together, palms together in front of chest.

* Place sole of right foot on left inner thigh, as high as you are able; turn right knee out to side.

* Keep hands in front (easier) or extend arms overhead, keeping palms together (more challenging).

* Bend left knee slightly to work quads.

* Hold for 7 to 10 breaths.

* Go directly to Single Leg Circle.

2. Single Leg Circle
Strengthens: Glutes, Hamstrings, Inner Thighs; Improves Balance

* Remaining on left leg from tree pose, straighten right leg and bring it out in front of you, toes pointed toward floor.

* Drawing abs in, make 1 large circle clockwise with your right foot, keeping hips still; exhale 1 full breath to draw the circle.

* Keep hands on hips (easier) or arms extended overhead (more challenging).

* Reverse direction, drawing a counterclockwise circle.

* Do 7 to 10 reps per direction.

* Go directly to Rooster Stands on One Leg.

3. Rooster Stands on One Leg
Strengthens: Glutes, Quads, Hamstrings, Shoulders; Stretches Back

* Remaining on left leg, bring right leg in front of body, knee bent 90 degrees and thigh parallel to floor.

* Slowly bend left knee in a half squat, keeping weight over heel.

* As you squat down, bring arms down in front, then out to sides and back above head as you straighten leg.

* To make it easier, don't squat down as deeply and keep your right foot closer to floor.

* Do 7 to 10 reps.

* Repeat the entire series, starting from Tree Pose, on opposite leg.

No comments: