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Description

Loosen those hips,hammies and glutes and avoid injury by strengthening and stretching these crucial muscle groups. (photo taken on a cliff in Cappadocia, Turkey)


Exercises

Set 1: 2 rounds
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 2: 1 round
Cat Cow
Cat Cow
30 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Right Warrior 1 with Eagle Arms
Right Warrior 1 with Eagle Arms
30 seconds
Right Crescent to Low Lunge
Right Crescent to Low Lunge
10 seconds
Crescent Lunges
Crescent Lunges
30 seconds
Right Knee to Chest
Right Knee to Chest
45 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
10 seconds
Left Warrior 1 with Eagle Arms
Left Warrior 1 with Eagle Arms
30 seconds
Left Crescent to Low Lunge
Left Crescent to Low Lunge
10 seconds
Crescent Lunges
Crescent Lunges
30 seconds
Left Knee to Chest
Left Knee to Chest
45 seconds
Glute Circles
Glute Circles
1 minute
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Standing Forward Bend
Standing Forward Bend
10 seconds
Upward Salute
Upward Salute
10 seconds
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Push-Up Bird Dog
Push-Up Bird Dog
30 seconds
Outside Runners Lunges
Outside Runners Lunges
40 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds

Set 3: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 4: 1 round
Wide Leg Forward Bend C
Wide Leg Forward Bend C
20 seconds
Upward Salute
Upward Salute
10 seconds
T's
T's
20 seconds
Right IT Band Stretch
Right IT Band Stretch
15 seconds
Left IT Band Stretch
Left IT Band Stretch
15 seconds
T's
T's
20 seconds
Upward Salute
Upward Salute
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Push-Up Bird Dog
Push-Up Bird Dog
30 seconds
Outside Runners Lunges
Outside Runners Lunges
40 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Upward Salute
Upward Salute
10 seconds
Hot Style Chair Pose
Hot Style Chair Pose
30 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
20 seconds
Right Pyramid
Right Pyramid
30 seconds
Left Pyramid
Left Pyramid
30 seconds
Right IT Band Stretch
Right IT Band Stretch
15 seconds
Left IT Band Stretch
Left IT Band Stretch
15 seconds
Eagle Pose
Eagle Pose
1 minute
Upward Salute
Upward Salute
10 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Hip Flexor & Extension
Hip Flexor & Extension
1 minute
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Stand tall on the entire sole of your left foot. Bend the right knee and place it on the inner thigh. Make sure your shoulders and head are vertically aligned. Keep toes pointed down.
Tree
1 minute
Standing Seat Work
Standing Seat Work
1 minute
Fold Forward
Fold Forward
10 seconds
Step or Hop to Plank
Step or Hop to Plank
5 seconds
Push-Up Bird Dog
Push-Up Bird Dog
30 seconds
Outside Runners Lunges
Outside Runners Lunges
40 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds

Set 5: 1 round
Advanced Sun Salutation
Advanced Sun Salutation
1 minute

Set 6: 1 round
Camel
Camel
25 seconds
Right Low Lunge Sidebend
Right Low Lunge Sidebend
30 seconds
Left Standing Split
Left Standing Split
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Low Lunge Sidebend
Left Low Lunge Sidebend
30 seconds
Right Standing Split
Right Standing Split
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Half Lotus Forward Fold
Half Lotus Forward Fold
1 minute
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minute
Reclining Hero
Reclining Hero
1 minute
Seated Forward Bend
Seated Forward Bend
30 seconds
Fish Pose
Fish Pose
30 seconds
Corpse
Corpse
30 seconds


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