YOGA: Balance Workout

Yoga Instructor Amanda Murdock demonstrates a simple yoga routine that will restore balance and strength to your lower back.

Released on 9/5/2013

Credits

Starring: Erik Valdez and Amanda Murdock

Transcript

00:03
(upbeat music)
00:07
I'm Amanda.
00:08
And I live yoga.
00:10
(upbeat music)
00:12
[Host] This is your at-home yoga balance workout.
00:16
So, hey guys, we've got a special workout for you today.
00:18
This is a yoga balance workout,
00:20
but for everyone out there who sits behind a desk,
00:23
maybe sits behind the wheel of a bus or something like that.
00:26
If you spend a lot of time sitting down,
00:28
you're spending a lot of time compressing
00:29
the lower back area.
00:31
Walk me through this Amanda.
00:33
So we'll start at the top of our mat.
00:35
Feet hip width distance apart.
00:37
We're gonna take our hands down to these weights.
00:39
Now you could use blocks, you could use books,
00:41
whatever you have accessible is gonna kind of
00:44
bring the floor up to you.
00:46
So bring the hands down to the tops of the weights.
00:49
Take the right leg back behind you,
00:50
stretch that heel back.
00:52
So you get length through the hamstring.
00:55
With the navel up and then chest is reaching forward.
00:57
So you have a long spine.
00:59
Again, incorporating the length of the spine.
01:01
So, no compression in the spinal joints.
01:04
And you're gonna exhale, soften your left knee as you
01:06
bring your right knee into your chest.
01:08
Reach it back out behind you again.
01:10
Your fingertips can be down to the mat, but if you wanna
01:12
play with balance here, hands to your chest, exhale.
01:16
Bring knee into chest.
01:17
And reach it back out.
01:19
Hands down.
01:20
And you stretch it out.
01:21
You can even walk the fingertips down,
01:23
stretching out that left leg.
01:28
Come up.
01:30
Slowly.
01:30
Stepping back.
01:32
So high lunge, arms come up, so just straighten and bend
01:35
that leg.
01:36
Again, balancing strength.
01:39
So for balance, if you needed to bring that back foot down,
01:42
and just bend that front leg for balance,
01:45
absolutely.
01:46
But if you're playing with it, try to stay into that lunge
01:50
pose here.
01:51
Strengthening that left leg.
01:56
Bring arms out to either side as you reach your
01:58
chest forward.
01:59
Arms out like an airplane.
02:00
Pull the navel up and in.
02:02
So now you're almost
02:05
entirely on this front leg.
02:08
Lift up that back leg.
02:09
Set it down.
02:10
And again, if you need to bring the hands down,
02:12
do so.
02:13
Hands come down.
02:15
Okay.
02:17
Step back to that high lunge.
02:19
Open up to the warrior two.
02:22
Straighten the front leg.
02:23
Now you're gonna reach forward into a triangle pose here.
02:26
So the hand can come down to the shin
02:29
and reach up to the sky.
02:30
Or it can come down to the outside of the mat.
02:33
Again, you're stretching through your inner groin and hips.
02:39
But you're also strengthening the legs here
02:41
and strengthening the core.
02:43
Back to your warrior two.
02:45
Hands down to the mat.
02:47
Step back to plank pose and lower through your vinyasa,
02:51
to reset.
02:54
And then soften your knees, jump to the front of the mat.
02:58
And come all the way up to standing.
03:00
Okay.
03:00
Then you do it on the other side.
03:02
Hands down to the weights.
03:05
And take your right leg far behind you.
03:09
Beautiful.
03:09
Now bring the hip down towards the mat so you're closing
03:12
off that right hip.
03:13
Yeah.
03:14
And now lift your inner right thigh up towards the sky.
03:17
Yeah.
03:19
And reach your heel back.
03:20
Now see if you can reach your chest forward
03:22
to get a long line of energy.
03:25
Nice.
03:27
And start to soften your left knee as you bring your
03:30
right knee into your chest.
03:32
Exhale.
03:33
(mumbles)
03:33
Reach it back out.
03:35
So now you're incorporating core.
03:36
Bring knee into chest.
03:38
Reach it back out.
03:40
One more time like that, knee into chest.
03:42
Reach it back out.
03:44
Step back to a high lunge.
03:47
Arms come up.
03:48
Nice.
03:50
Start to straighten and bend that top leg, that front leg.
03:53
Exhale, bend.
03:55
Inhale, straighten.
03:57
Exhale, bend.
03:58
One more time.
03:59
Inhale, straighten.
04:00
Exhale, bend.
04:01
We're gonna bring our hands to prayer over chest.
04:05
And you're gonna start to lean forward.
04:09
Now take that right leg off the ground, if you can.
04:13
Hold it here.
04:15
Take your time as you step back.
04:16
High lunge.
04:18
Arms up.
04:20
And open out to that warrior two.
04:23
Straighten out your front leg.
04:26
Now reach that right arm forward, forward and forward,
04:29
down to your shin.
04:31
Right arm goes off to the side.
04:33
Opening up.
04:35
So see if you can bring your left knee up towards
04:37
your face.
04:38
So engage your left quad.
04:41
And open the chest up to the sky.
04:43
There you go.
04:46
Just bring it back to your warrior two.
04:49
And then bring the hands down to the mat.
04:51
Step back as you lower through your vinyasa.
04:53
So lower to your chaturanga.
04:56
Upward facing dog.
04:58
Downward facing dog.
05:01
Soften knees, look to hands.
05:03
Jump forward step.
05:05
Come all the way up.
05:07
And then you do it on your left side.
05:09
Okay guys, so to recap this balance centric workout.
05:12
We started off with the warrior three.
05:15
Stepped into the high lunge.
05:17
Then, opened to a warrior two.
05:20
Go to the triangle pose.
05:22
Lowered through the vinyasa, chaturanga.
05:24
To the cobra.
05:26
To the downward facing dog.
05:28
And then you repeat this on the other side.
05:31
I mean, I gotta say, this is, again, very balance centric,
05:34
as I mentioned.
05:35
But all those things I talked about with the lower back
05:37
at the beginning here, really come into play.
05:39
If you spend a lot of time sitting behind a desk,
05:41
things like that, these are muscles you don't use.
05:44
I mean, most people don't use these muscles.
05:46
Thank you for taking the time to run us through it, Amanda.
05:48
Absolutely, you're welcome.
05:50
[Host] Make sure to describe so you don't miss out on
05:52
any other fighting weight episodes.
05:53
( upbeat music)