Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 199

Workout Breakdown:

Warm-up

01 - Cat Cow
02 - Kneeling Reach Backs
03 - Dynamic Best Stretch L
04 - Dynamic Best Stretch R
05 - Reclined Hip Circles L
06 - Reclined Hip Circles R
05 - Stacked Foot Table Shifts L
06 - Stacked Foot Table Shifts R
09 - Downward Pedals
10 - Pigeon Holds L
11 - Dynamic Half Things L
12 - Seated Spinal Twists L
13 - Downward Pedals
14 - Pigeon Holds R
15 - Dynamic Half Things R
16 - Seated Spinal Twists R
17 - 90/90 Shift Twists
18 - ISO 90/90 Ext Rot Lifts L
19 - ISO 90/90 Ext Rot Lifts R
20 - Bird-Dogs L
21 - Dynamic Scorpion Twists L
22 - Bird-Dogs R
23 - Dynamic Scorpion Twists R
24 - Prone Scap Swimmers
25 - Quad Lizards L
26 - Kneeling T-Spine Twists L
27 - ISO Kneeling Hinge Squats L
28 - Quad Lizards R
29 - Kneeling T-Spine Twists R
30 - ISO Kneeling Hinge Squats R
31 - Winding Cat Cow
32 - Malasana Shifts

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.