Workout Plan for Pilates and Yoga: Sun Salutation B

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Add the yoga sequence Sun Salutation B to your workout, incorporating Money Pose, Whole Chaturanga, Up Dog, Downward Facing Dog, Warrior One and other poses. A professional trainer shows you how n this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, I'm Michelle with Pilates Studio City. Today, we're going to be doing a workout plan for yoga and Pilates. We're done with our Pilates series, now we're on with our yoga. I'm going to start with Sun Salutation B. I'm going to inhale my arms above m head and sit like I'm sitting in a chair. Notice in your chair, make sure you knees are over your toes, but not hyperextended beyond, tucking your tailbone under. On my next exhale, I come down into a forward fold. From here, I'm going to roll my shoulders back coming up into Monkey and then I exhale back down into a forward fold. From here, stepping my left foot back, then my right foot back, I'm coming into plank or a push-up position. Elbows are right underneath my shoulders, fingers are spread wide on the mat, belly button pulled in. So, I'm going to lower down halfway, Whole Chaturanga. That means I'm going to be hovering, belly button pulled in. Then, on my inhale, I inhale up into Up Dog, rolling my shoulders back. The only thing on the floor are my hands and my feet. I want to be brought across my shoulders, give me a big inhale, exhaling through your nose, lift your tub on up into the air, come into Downward Facing Dog. From here, let's inhale this right leg up into the air, Three Legged Dog. Make sure in your Three Legged Dog the weight is distributed evenly between both hands, both shoulders and in your exhale, without momentum, lunge your right foot through your hands. Spin your left foot to a 30 or 45 degree angle. Your alignment is heel to heel, slowly come up for your Warrior One. Placing your hands back down on the ground, let's step back into plank, lowering down halfway, elbows tucked in close towards your mid line, half way, hold it. Inhaling up into Up Dog, roll those shoulders back. Big inhale on your exhale, pull your belly button into your spine, lift up into Downward Facing Dog. From here, inhale this left leg up into the air, Three Legged Dog. Your next exhale, lunge that left foot through your hands, spin your right foot to a 30 or 45 degree angle, coming up for Warrior 1, pushing through the outer edge of that right foot, belly button pulled in, looking up, placing your hands on the ground, stepping back into plank. Lower down half way, let's hold it, hover, inhale, exhale, looking up at that space in between your hands, stepping your right foot forward, your left foot forward. Let's sit in chair again, relaxing your shoulders, tuck that tail bone under and we rise up. Place your palms together, exhaling your hands to your heart center. I'm Michelle with Pilates Studio City. We've just did Sun Salutation B. Namaste.


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