YOGA: Full Body Workout

Yoga instructor, Amanda Murdock, shares with us a full body yoga workout that focuses on all muscles

Released on 5/16/2013

Credits

Starring: Erik Valdez and Amanda Murdock

Transcript

00:03
We've scoured the city
00:04
for the hottest new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got surfset, muay tai, tabata, yoga and bootcamp.
00:13
It's your body.
00:14
Now this is Fighting Weight.
00:16
(rock music)
00:20
I'm Amanda, and I live yoga.
00:22
(rock music)
00:25
Yoga started many thousands of years ago,
00:27
but in our western mind,
00:29
what we think of as yoga started more in the 1980s.
00:33
Yoga is for all fitness levels.
00:34
Even very burly men can benefit from yoga.
00:38
I have professional athletes come in
00:39
and think, Ah, no big deal, this is stretching.
00:42
It's going to be so easy.
00:44
It can be very intense for men,
00:46
especially men with muscles.
00:47
Your using a lot of strength,
00:49
using every muscle in your body.
00:50
It's not just legs.
00:52
It's not just arms.
00:53
It's using them all and using them all at the same time.
00:56
Yoga completely changed my life.
00:58
After I took my first class,
00:59
I really never looked back.
01:00
People don't expect their going to get
01:03
a good workout with yoga,
01:04
but it is one of the best workouts.
01:06
This is your at-home yoga full body workout.
01:09
Hey guys, I'm here today with Amanda,
01:12
who is now going to run me through a yoga full body workout.
01:16
Not sure what this is going to consist of
01:17
but she's going to demonstrate.
01:19
I will show you right now.
01:20
We're going to start in a downward facing dog.
01:22
So step your feet back,
01:23
come in that upside down V.
01:25
Now take your right leg up into the sky.
01:27
Step your right foot to your right thumb.
01:30
Spin the back foot down, come into a warrior one.
01:34
Okay.
01:34
Exhale open out to a warrior two.
01:36
Flip your palm, reverse your warrior,
01:39
and then take both hands down to the mat.
01:41
Step back to a three legged plank pose,
01:44
upward facing dog,
01:45
downward facing dog.
01:49
Jump to the front of your mat,
01:51
come all the way up.
01:52
So do that three times.
01:53
Okay.
01:54
Each side.
01:55
You're definitely going to have to walk me through this.
01:56
I will absolutely walk you through it.
01:57
I have a decent memory but it's not that good.
02:00
So starting in?
02:01
Downward facing dog.
02:03
Reach your right leg up into the sky.
02:06
Bring your right foot to your right thumb,
02:07
bring it all the way in between your hands,
02:09
and bring your arms up to the sky, warrior one.
02:12
Nice, open up arms, open hips, warrior two.
02:15
Flip your palm, reverse your warrior.
02:17
Reach back, strengthen through the right side of your body.
02:21
And then bring hands down to the mats.
02:23
Step back to a three legged plank pose.
02:26
Lower half way, elbows bent straight back.
02:29
Upward facing dog, shoulders roll back, chest lifts.
02:32
Pull these shoulder blades one end, beautiful.
02:35
Downward facing dog.
02:39
Nice, reach arms up.
02:41
Exhale, bring the hands to center.
02:44
We'll do that two more times, right side and left side.
02:46
Gotcha.
02:47
That's good, that gets the blood circulating.
02:49
I feel like 10 degrees warmer.
02:50
All right to recap the yoga full body workout here,
02:54
you're going to start downward facing dog position.
02:57
Foot down, arms up in warrior one position.
03:00
So open up to warrior two.
03:02
Reach back, reverse your warrior.
03:04
Your hands down to the mat,
03:05
with right foot lifted,
03:06
upward facing dog to downward facing dog.
03:10
Jump to the front of the mat,
03:12
reach your arms up to the sky.
03:14
Hands to heart center,
03:15
and you repeat that three times.
03:18
And I know it seems like a lot
03:19
when I'm explaining this stuff to you,
03:21
or Amanda is explaining this stuff to you,
03:23
but the reality is, when you get into it,
03:24
it flows really nicely.
03:26
It's a great, quick little workout.
03:28
Trust me, it does a lot for your body,
03:30
whether you're an athlete,
03:31
whether you're a body builder,
03:32
you should incorporate yoga into it.
03:34
It's really good.
03:35
If you have questions as to the terminology,
03:37
you can actually go to her website
03:39
and we'll answer those questions for you.
03:41
Make sure to subscribe so you don't miss out
03:43
on any other Fighting Weight episodes.
03:47
(rock music)