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Description

This is a truncated version of the Zen Hotdog. Wind down, let go, open up, and breathe deeply.


Exercises

Set 1: 1 round
Windmills
Windmills
20 seconds
High Knee Pulls
High Knee Pulls
20 seconds
Body Circles
Body Circles
20 seconds
Left IT Band Stretch
Left IT Band Stretch
10 seconds
Right IT Band Stretch
Right IT Band Stretch
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
5 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
5 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Quad Stretches
Quad Stretches
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.
Left Tree
30 seconds
Try tree pose with prayer hands.
Right Tree
30 seconds

Set 2: 1 round
Get On Down To The Floor
Get On Down To The Floor
5 seconds
Boat Pose
Boat Pose
20 seconds
Reverse Elbow Plank
Reverse Elbow Plank
20 seconds
Double Leg Stretch
Double Leg Stretch
20 seconds
Upward Plank
Upward Plank
30 seconds
Right Mermaid Pose
Right Mermaid Pose
15 seconds
Right Gate Pose
Right Gate Pose
20 seconds
Left Gate Pose
Left Gate Pose
20 seconds
Left Mermaid Pose
Left Mermaid Pose
15 seconds

Set 3: 1 round
Pec Opener
Pec Opener
1 minute
Rhomboid Opener
Rhomboid Opener
1 minute
Lying Scorpions
Lying Scorpions
20 seconds
Spinal Roll
Spinal Roll
15 seconds
Cat Cow
Cat Cow
20 seconds
Pilates Scissors
Pilates Scissors
20 seconds
Pretzel Stretches
Pretzel Stretches
1 minute

Set 4: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Left Twisting Down Dog
Left Twisting Down Dog
15 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
15 seconds
Left Knee to Chest
Left Knee to Chest
15 seconds
Left Lunge
Left Lunge
10 seconds
Crescent to Left Low Lunge
Crescent to Left Low Lunge
20 seconds
Left Lunge Easy Twist
Left Lunge Easy Twist
10 seconds
Left Warrior 2
Left Warrior 2
15 seconds
Left Peaceful Warrior
Left Peaceful Warrior
15 seconds
Left Triangle
Left Triangle
20 seconds
Left Modified Side Angle
Left Modified Side Angle
15 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward and Shake It Off
Fold Forward and Shake It Off
10 seconds

Set 5: 1 round
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Twisting Down Dog
Right Twisting Down Dog
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
15 seconds
Right Knee to Chest
Right Knee to Chest
15 seconds
Right Lunge
Right Lunge
10 seconds
Crescent to Right Low Lunge
Crescent to Right Low Lunge
20 seconds
Right Lunge Easy Twist
Right Lunge Easy Twist
10 seconds
Right Warrior 2
Right Warrior 2
15 seconds
Right Peaceful Warrior
Right Peaceful Warrior
15 seconds
Right Triangle
Right Triangle
20 seconds
Right Modified Side Angle
Right Modified Side Angle
15 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
15 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
5 seconds
Fold Forward and Shake It All Off
Fold Forward and Shake It All Off
10 seconds

Set 6: 1 round
Circle of Joy
Circle of Joy
30 seconds
Spine Twisting Pose
Spine Twisting Pose
20 seconds
Camel
Camel
20 seconds
Reclining Hero
Reclining Hero
20 seconds

Set 7: 1 round
Plow Pose
Plow Pose
20 seconds
Reverse Table Top
Reverse Table Top
20 seconds
Yoga Bridge
Yoga Bridge
20 seconds
Wheel Pose
Wheel Pose
30 seconds
Happy Baby
Happy Baby
30 seconds

Set 8: 1 round
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Alternate Nostril Breathing
Alternate Nostril Breathing
1 minute
Supine Butterfly
Supine Butterfly
30 seconds
Corpse
Corpse
1 minute


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