From Hip-Hop Yoga
Add some Jacob Banks to your yoga playlist (we like “Worthy”). Hip-hop tunes give your breath rhythm, while their dynamic beat elevates your motivation. Adding a crunch into your high lunge will strengthen abs and glutes, and in turn, will assist in pose-to-pose transitions in your overall practice, says Sarah Larson Levey, co-founder of Y7 Studio, a hip-hop yoga studio in New York City and Brooklyn.
Start with a High Lunge, then transfer all of your weight to your front (right) foot. In one motion, pick up the back leg, bringing the knee to your chest, as you engage the lower abdominal muscles. Hold at chest level for 1 breath. In one motion, return to High Lunge. Repeat 5 times. Switch sides.
Warrior III Arabesque + Parallel Passé
From Yoga + Barre
The graceful dance elements of Barre are known to lengthen spinal muscles, which we tend to abuse with chronic sitting and hunched-over texting. Much like Yogalates, a Barre workout utilizes Pilates techniques that wake up those secondary muscles, particularly those that build up the core. But unlike Pilates, Barre tends to implement these techniques with a cardio kick. Give your Warrior III a Swan Lake makeover by adding an Arabesque and a Passé to the sequence. The flow will tone your hamstrings and glutes as you transition to condition inner thighs and the entire core, says Gabriella Dorado, Barre-Yoga Fusion instructor at Solstice Yoga +Barre in Atlanta. Adding this combo to your typical practice will definitely help you stay steady as you transition from balancing poses to Tadasana.
Stand about 2 feet from a barre or a wall. Hold on lightly, keeping feet parallel. Hinge the upper body forward, as you move your right leg straight back to hip level (or just below). Pulse for 25 reps. If you want to challenge your core, lift the standing heel. Lengthen your left arm in front of you, and lift your chest slightly, about 25 degrees. As you pull and bend the right knee forward (your right big toe will lightly touch the left knee), lift and slightly twist the body away from the wall as your arm opens up. The momentum will naturally lift the heel of your standing left foot. Repeat the flow for 10 reps. Switch sides.