Estimated Calories Burned:
178-288

Equipment Needed:
Yoga Mat + Foam Roller

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Spine Roll Release
02 - Gentle Rocks
03 - Side Roll L
04 - Side Roll R
05 - Upper Back Roll
06 - Lower Back Roll
07 - Gentle Rocks
08 - Cat Cow
09 - Child's Pose
10 - Upward Dog
11 - Child's Pose
12 - Side Stretch L
13 - Side Stretch R
14 - Shoulder/Chest Roll L
15 - Shoulder/Chest Roll R
16 - Thread Needle L
17 - Thread Needle R
18 - Rev Shoulder L
19 - Rev Shoulder R
20 - Triceps Roll L
21 - Triceps Roll R
22 - Quads Roll L
23 - IT Band Roll L
24 - Quads Roll R
25 - IT Band Roll R
26 - Child's Pose
27 - Lizard Lunge L
28 - Psoas Stretch L
29 - Lizard Hams L
30 - Quad Lizard L
31 - Lizard Lunge R
32 - Psoas Stretch R
33 - Lizard Hams R
34 - Quad Lizard R
35 - Malasana
36 - Adductor Roll L
37 - Adductor Roll R
38 - Frog Pose
39 - Half Pigeon L
40 - Wild Thing L
41 - Half Pigeon R
42 - Wild Thing R
43 - Puppy Pose
44 - Lats Roll L
45 - Lats Roll R
46 - Lower Back Roll
47 - Seated Twist L
48 - Seated Twist R
49 - Glutes Roll L
50 - Glutes Roll R
51 - Hamstrings Roll L
52 - Hamstrings Roll R
53 - Calves Roll
54 - Knee Stretch L
55 - Knee Stretch R
56 - Laying Ham Stretch L
57 - Laying Ham Stretch R
58 - Bridge Pose
59 - Glute Stretch L
60 - Glute Stretch R
61 - Supine Twist L
62 - Supine Twist R
63 - Happy Baby
64 - Shavasana

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.