Standard Moves

Utthita Hasta Padangustasana Extended Hand-to-Big-Toe Pose Kelly...

Fri, 17 May 2013 14:01:29 -0400

Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side.

Good for balance, focus, and leg strength.

Standard Moves presented by PUMA.

Halasana - Salamba Sarvangasana Plow Pose to...

Wed, 15 May 2013 10:01:17 -0400

Halasana - Salamba Sarvangasana

Plow Pose to Shoulderstand

Jaya

Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back.

Good for thyroid health, metabolism and weight loss.

Standard Moves presented by PUMA.

Figure Skater 5 sets of 20 reps Liana Schmidt Start standing and...

Mon, 13 May 2013 14:01:30 -0400

Figure Skater

5 sets of 20 reps

Liana Schmidt

Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat.

Good for cardiovascular health and full body strength.

Standard Moves presented by PUMA.

Double Time Flutter Kicks 5 sets of 20 reps Mary Robertson Start...

Fri, 10 May 2013 14:01:25 -0400

Double Time Flutter Kicks

5 sets of 20 reps

Mary Robertson

Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.

Good for core strengthening and toning.

Standard Moves presented by PUMA.

Plank to Push Up 3 sets of 15 reps Sofy Dempsey Come into plank...

Wed, 08 May 2013 14:01:45 -0400

Plank to Push Up

3 sets of 15 reps

Sofy Dempsey

Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps.

Good for full body conditioning.

Standard Moves presented by PUMA.

Leg Circles 3 sets of 24 reps Anna Carrieri Lie on your side...

Mon, 06 May 2013 10:01:18 -0400

Leg Circles

3 sets of 24 reps

Anna Carrieri

Lie on your side and bend bottom leg back but keep top leg long. Support the head with your bottom hand and bring the top hand to rest in front of the body. This will keep the body supported in a straight line and not tipping forward. Keeping torso still, begin to lift the top leg, bringing it forward, up and around like you are drawing a circle with your big toe. That was one rep. Continue to draw circles, going for 12 reps and then reverse the direction of the circles for another 12 reps. Make sure to keep the hips stacked. Switch and repeat on the opposite leg. To increase the intensity, try adding ankle weights.

Good for balance, and core toning.

Standard Moves presented by PUMA.

Charlie’s Angel 3 sets of 20 reps Sofy Dempsey Start...

Fri, 03 May 2013 14:01:34 -0400

Charlie’s Angel

3 sets of 20 reps

Sofy Dempsey

Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides.

Good for balance and leg and core toning.

Standard Moves presented by PUMA.

Lunge Jump 3 sets of 15 reps Nora Mangiamele (Yogi Nora) Start...

Wed, 01 May 2013 10:01:13 -0400

Lunge Jump

3 sets of 15 reps

Nora Mangiamele (Yogi Nora)

Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat.

Good for cardiovascular health and a full lower body workout.

Standard Moves presented by PUMA.

Urdhva Prasarita Eka Padasana Standing Split Kelly Ann...

Mon, 29 Apr 2013 14:01:32 -0400

Urdhva Prasarita Eka Padasana

Standing Split

Kelly Ann Charles

Start standing, feet together. Bring your hands to prayer in front of the heart or keep them on the hips. Fold forward, keeping a flat back and release the fingertips to the floor. Extend one leg back and up, keeping it straight and pointing the toes towards the ceiling. Keep the standing leg straight and strong, as you fold deeper, bringing your nose towards the knee. Return leg back to starting position and lift the torso back up to come back to standing. Repeat on the other side.

Good for balance and leg strength.

Standard Moves presented by PUMA.

Flutter Kicks 5 sets of 20 reps Mary Robertson Start by lying on...

Fri, 26 Apr 2013 18:02:09 -0400

Flutter Kicks

5 sets of 20 reps

Mary Robertson

Good for core strengthening and toning.

Standard Moves presented by PUMA.

Makarasana Dolphin Pose Jason Lawner Start on hands and knees,...

Wed, 24 Apr 2013 18:02:08 -0400

Makarasana

Dolphin Pose

Jason Lawner

Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose

Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain.

Standard Moves presented by PUMA.

Weighted Crunch 3 sets of 20 reps Sofy Dempsey Come to lying on...

Mon, 22 Apr 2013 18:01:59 -0400

Weighted Crunch

3 sets of 20 reps

Sofy Dempsey

Come to lying on the back, bend knees bringing soles of the feet to the floor. Release arms down by the side and hold a dumbbell in each hand anywhere from 3 to 8 lbs. Keeping the arms extended, start to lift the chest, coming into a crunch, keeping the weights off the ground and parallel to the floor. Make sure to lift with chest; don’t tuck the chin in. Go for 15 – 20 reps.

Good for core and arm strength.

Standard Moves presented by PUMA.

Swiss Ball Pass Off 3 sets of 12 reps Farrah Yaspe Come to lying...

Fri, 19 Apr 2013 14:01:32 -0400

Swiss Ball Pass Off

3 sets of 12 reps

Farrah Yaspe

Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12.

Good for strengthening total core, lower back and hip flexor.

Standard Moves presented by PUMA.

Push Front Kick Donato Helbling 3 sets of 20 reps Come to...

Wed, 17 Apr 2013 14:01:38 -0400

Push Front Kick

Donato Helbling

3 sets of 20 reps

Come to standing. Step one leg forward, starting in fighting stance, with arms up by the face, fists engaged. Placing your weight in the front leg, kick back leg forward, leading with the hip. Recoil leg back to starting position. That was one rep. Go for 20 reps on each side.

Good for balance and strengthening the core and legs.

Standard Moves presented by PUMA.

Arm Circles 3 sets of 30 reps Nora Mangiamele (Yogi Nora) Come...

Mon, 15 Apr 2013 10:01:35 -0400

Arm Circles

3 sets of 30 reps

Nora Mangiamele (Yogi Nora)

Come to standing with feet together. Stand up tall and roll the shoulders back, dropping them away from the ears. Raise the arms out to the sides in a T shape, parallel to the floor and palms facing down.

Begin to make small circles backwards in space, like you are drawing a circle with your middle fingers. Try for 15 reps going backward, then switch and try 15 reps going forward. Remember to keep the chest lifted and chin parallel to the floor. Rest and repeat.

Good for tricep, bicep and shoulder strengthening and toning.

Standard Moves presented by PUMA.

Marjaryasana - Bitilasana Cat Pose to Cow Pose Kelly Ann...

Fri, 12 Apr 2013 10:01:27 -0400

Marjaryasana - Bitilasana

Cat Pose to Cow Pose

Kelly Ann Charles

Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide.

Good for stretching the full torso and neck.

Standard Moves presented by PUMA.

Torso Rotation with Medicine Ball 5 sets of 20 reps Mary...

Wed, 10 Apr 2013 14:01:41 -0400

Torso Rotation with Medicine Ball

5 sets of 20 reps

Mary Robertson

Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears.

Good for core strength and balance as well as toning the obliques.

Standard Moves presented by PUMA.

Bicycle Crunch 5 sets of 20 reps Sofy Dempsey Lie on the back....

Mon, 08 Apr 2013 18:02:11 -0400

Bicycle Crunch

5 sets of 20 reps

Sofy Dempsey

Lie on the back. Bend both knees in, bringing shins parallel to the floor. Bring the fingertips by the ears, elbows out to the sides. Start to lift the chest and begin to twist, reaching the left elbow towards the right knee as you crunch, left leg straight and parallel to the floor. Keep chest lifted as you switch sides, reaching right elbow towards left knee as right leg straightens and hovers parallel to the floor. That was one rep. Continue this action, going for 15 – 25 reps, keeping the elbows open, making sure to lift from the chest.

Good for core strength and stability.

Standard Moves presented by PUMA.

Uttana Shishosana Extended Puppy Pose Liana Schmidt Come to...

Fri, 05 Apr 2013 10:01:25 -0400

Uttana Shishosana

Extended Puppy Pose

Liana Schmidt

Come to hands and knees, table top position. Keeping your hips over your knees, begin to walk the hands forward, allowing the chest to open towards the mat as the chin reaches towards the floor. Keep the arms engaged, don’t let the elbows touch the floor. Stay and take 3 steady breaths, the heart reaching closer to the floor with every exhale. Push the hips back to the heels to rest.

Good for stretching the spine and shoulder.

Standard Moves presented by PUMA.

Utkata Konasana Goddess Pose Kelly Ann Charles Come to standing,...

Wed, 03 Apr 2013 14:01:11 -0400

Utkata Konasana

Goddess Pose

Kelly Ann Charles

Come to standing, separate the feet wider than hip width apart, then bring the heels to point in and the toes to point out. Keeping a straight spine, slowly start to bend the knees, coming into a “sumo” squat, knees over the ankle, thighs parallel to the floor. At the same time, raise the arms out to a T, then bend the elbows, making a 90 degree angle with the arms. Squeeze the pelvic floor to stabilize the pose and hold for 3 deep breaths. Straighten the legs to release.

Good for strengthening the legs, calves, abs, and knees. Opens the hips, legs and chest.

Standard Moves presented by PUMA.