YOGA: Leg Workout

Yoga trainer Amanda Murdock demonstrates an at-home yoga routine that will have your quads and hamstrings burning in minutes

Released on 4/14/2014

Credits

Starring: Erik Valdez
Featuring: Amanda Murdock

Transcript

00:03
(introductory music)
00:07
I'm Amanda, and I live yoga.
00:10
(sporty rock music)
00:12
This is your at-home yoga leg workout.
00:15
Hey guys, today we've got a yoga leg workout for you.
00:19
So we're gonna be doing varying things, poses,
00:22
focusing on the legs.
00:24
So walk me through what we're going to be doing today.
00:26
We're going to start out with the chair pose.
00:28
So you're going to reach your arms up,
00:29
sit the weight back into your heels
00:31
already activating the quads and the hamstrings.
00:34
Fold forwards so you can then step your left foot back
00:38
coming into a Warrior One stance.
00:40
Arms go up, Warrior One.
00:42
Interlace the hands behind the back,
00:44
roll the shoulders back,
00:45
lift the chest, start to lean forward
00:47
so now most of the weight is in your right hip.
00:49
But keep anchoring down with that left foot.
00:51
Shoulders back, chest lifts,
00:53
low belly's pulling up
00:55
so you're engaging core muscles here too.
00:57
Hold it here, you can hold for,
00:59
you know, three breaths or so.
01:01
Reach arms up, back to Warrior One,
01:04
open out into that Warrior Two.
01:06
So now you're opening up the hips, stretching the hips.
01:08
But also toning the underpart hamstring and quad.
01:11
Gonna bring that right forearm down to your knee,
01:14
left arm over your ear.
01:16
What I don't want you to do is to lean so much into the arm
01:19
that you just push down that leg.
01:21
I want you to feel light,
01:22
so you're already engaging core
01:24
and this is just pushing that knee open
01:25
so you're stretching the hip.
01:28
Reaching that left arm over your ear
01:30
right back up to your Warrior Two.
01:32
Flip your palm, reverse your Warrior
01:35
and you take the hands down and move through a Vinyasa.
01:38
Step back to plank, lower through that Chaturanga,
01:42
Upward facing dog,
01:44
Downward facing dog,
01:46
and then hopping back to the front of your mat.
01:49
You start all over again and then move on to the left side.
01:52
Okay.
01:53
Sit the weight back into your heels,
01:54
bend your knees, reach the arms up.
01:56
Alright, so already I want you to think of
01:57
bringing those knees back so they don't go over the toes.
02:00
Put the weight back here,
02:02
there you go.
02:03
Deep breath in, exhale, fold forward.
02:07
Step your left foot back.
02:10
Nice, bring that back heel down.
02:12
Reach the arms up.
02:13
This is your Warrior One.
02:15
So the hips are nice are squared. Perfect.
02:17
Interlace the hands behind the back.
02:20
Keep anchoring through the outside of your back foot.
02:22
Lift the chest up and now fold towards the inside
02:26
or to the top of your right leg.
02:29
Yeah, torso lift back, nice,
02:30
keep bending your knee over your ankle,
02:32
that's it. Lift back up into Warrior One,
02:35
arms straight up to the sky.
02:37
There you go.
02:38
But keep the knee where it is.
02:39
Now open out to Warrior Two,
02:40
open arms, open legs. Nice.
02:43
Now bring the right forearm down the knee
02:45
and reach your left arm over your ear.
02:48
There you go.
02:50
Now you're going to take the right arm
02:51
and reach it to the front of your mat.
02:54
Perfect.
02:55
That's the goal.
02:56
Hold it here.
02:57
And then right back to your Warrior Two,
03:00
yup, flip your palm, reverse your Warrior,
03:03
and then bring the hands down to the mat
03:06
and as you step to plank pose.
03:09
Lower halfway Chaturanga, elbows.
03:11
Yup, then straight back, roll through Upward facing dog,
03:14
shoulders roll back, chest lifts.
03:16
Downward facing dog.
03:19
Soften knees, look to the front of your mat,
03:20
jump or step.
03:23
Fold forward, and then find chair pose again.
03:27
And then come to stand, hands to heart center
03:31
and we start on our left side.
03:33
That's it.
03:33
Phew, all right.
03:35
That definitely works balance as well.
03:38
Yes, for sure.
03:39
Just to recap, we started out with the chair pose,
03:42
coming into a Warrior One stance.
03:44
Interlace the hands behind the back,
03:46
roll the shoulders back,
03:47
lift the chest, start to lean forward,
03:49
back to Warrior One.
03:50
Open out into that Warrior Two,
03:53
right forearm down to your knee,
03:54
left arm over your ear.
03:56
Right back up to your Warrior Two,
03:58
flip your palm, reverse your Warrior.
04:00
Take the hands down and move through a Vinyasa.
04:03
And then hopping back to the front of your mat
04:06
you start all over again
04:07
and then move on to the left side.
04:09
So this was definitely a very leg-centric yoga workout.
04:12
Very good stuff to add to your workout routine.
04:16
Make sure to subscribe so you don't miss out
04:18
on any other fighting weight episodes.
04:20
(sporty music)