Mandy Ingber’s Strong and Slim Yoga Sequence

I am subscribed to get Women's Health Magazine emails every so often.  (No I can't afford to be getting the subscription every month.)  :)  Anyway, I saw this routine for yoga and I thought that I would share. 

Now I am not big into yoga.  Don't get me wrong, I want to be.  I think that it would be a nice addition to my workout routine.  (That admittingly has been a bit spotty lately.)  I have just never done yoga soI am not sure the mechanics of it and how to do it so that it is the most effective. 

Back to the topic:

Mandy Ingber’s Strong and Slim Yoga Sequence

Temple Pose

This is Mandy, BTW!!!

Stand with your feet three to four feet apart, toes and knees turned out, palms together in front of your chest, elbows out. Bend your knees to lower your body until both knees are bent at least 90 degrees Hold for 30 seconds.

Return to start, then complete 10 reps at a quick tempo, holding the lowered position after your last rep. From that position, pulse up one inch and down one inch 10 times.

Without coming out of the pose, press your knees open 10 times. Return to standing. Complete the entire sequence two to three times.


Chair Squat


Chair Squat


Stand with your feet together, palms together at your chest, elbows bent (a). Sit your hips back and bend your knees, lowering your body like you’re sitting into a chair, while raising your arms overhead (b). Hold for 30 seconds. Return to start, then complete 10 reps at a quick tempo, holding the down position after your last rep. From that position, pulse up one inch and down one inch 10 times. Hold for a final 30 to 60 seconds. Return to standing. Complete the entire sequence two to three times.

Boat Pose 


Boat Pose

 


Sit on the floor with your legs together, knees bent and feet flat on floor. Lean back slightly and straighten your legs to raise them off the floor, until your body forms a V. Extend your arms straight out in front of you at shoulder height, palms facing each other (a). Hold for 30 seconds, keeping your core braced. Return to start, then complete 10 reps at a quick tempo. Then bend your knees so your shins are parallel to the floor. Hold for 30 seconds. Complete the entire sequence two to three times.

Forearm Plank


Forearm Plank



Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs and hold for 30 seconds. Then lift your left foot one inch off the ground, hold for 30 seconds, then repeat on the right side. Complete the entire sequence two to three times.


Side Plank



Side Plank



Start in a pushup position, then shift your weight onto your left hand and rotate your chest to the right as you raise your right arm toward the ceiling, feet stacked together. Hold for 30 seconds. Shift back to pushup position, do 10 pushups, then repeat on the other side. Return to start and raise your right leg toward the ceiling and hold for 30 seconds. (You can make it easier by bringing your left knee down to the floor, as shown.) Repeat on the other side. Complete the entire sequence two to three times.

Mandy's Top Tips

1. Do yoga...and then some. It's hard to drop pounds with just yoga. You also need a cardio challenge like spinning to get a huge calorie burn in a short period of time. That's what I did with Jennifer. We added bursts of pedaling and running to peel away the layers, and then did yoga to get her more defined all over.



2. Cycle smarter. Get the most out of every spin class with these simple adjustments. Keep your weight back and down (hover about an inch or two above the seat), chest up, and shoulders back and down. This ensures that you're targeting the stubborn area where the tops of the hamstrings meet your rear and keeps you from fatiguing your upper body.



3. Embrace the burn. Strive to feel your muscles working. Don't immediately moan at the sensation; relish it and see it as a sign of change.



4. Aim to plie. This is my favorite move for making legs look long and lean. Stand with your toes turned out slightly, palms pressed together in front of your chest. Bend your knees and lower your butt until it's in line with your knees. Hold for 30 to 60 seconds, then plie deeply eight times, followed by eight quick, shallow pulses.

 
 
So, I think that this looks like a good and simple way to start out in yoga.  If you do yoga already, what are your thoughts?  Do you love it?  And if you are new to yoga, does this look like some thing that you would try?