Feeling over-served and bloated from the holidays? Try these quick and effective moves that we teach in our Buddhi Flow classes to elevate the heart rate, tone the mid-section and get a good sweat going. Move at a pace that builds heat and challenges you, but keep the breath natural and easy. Just roll out your mat on the living room floor for this simple 20 minute routine.
Tiger Dogs
- Start in downward dog.
- Inhale to extend one leg back, keeping the hips square.
- Exhale draw the knee to the nose and pull the belly in and up.
- Repeat 5-10 times.
- Repeat on the other side.
Lunge Dips
- Step one foot forward into a high lunge and extend the arms in the air.
- As you exhale, bend the back knee until it’s hovering an inch off of the floor and bend the elbows at ninety degree angles, squeezing the shoulder blades toward one another.
- As you inhale, straighten the back leg and extend the arms to the sky.
- Repeat 5-10 times.
- Repeat on the other side.
Side Plank Crunches
- Come into side plank on the palm or the forearm (whichever feels better to you).
- Stack the feet or place one foot in front of the other.
- Place the top hand behind the head and open the chest to the sky.
- Exhale to hug the top elbow in toward the chest and engage the belly muscles.
- Inhale to open the elbow and chest to the sky.
- Repeat 5-10 times.
- Repeat on other side.
Low Plank Knee Taps
- Come into plank on the hands or the forearms (whichever feels better to you).
- Draw in the low belly and the front ribs, keeping the mid-section firm and stable.
- Exhale to draw one knee to the back of the triceps, inhale to step it back.
- Switch sides, exhaling the other knee to the back of the tricep, inhale to step it back.
- Go from side to side 10-15 times.
Boat Crunches
- From a seated position, lift your legs out in front of you with the knees bent.
- Reach the arms forward as you soften the shoulders and lift the chest, coming into boat pose.
- Inhale as you extend the legs and lay back, hovering the shoulders a few inches off the floor. Tuck the chin to the chest.
- Exhale lift back up into boat pose with the knees bent.
- Repeat 10-15 times, moving with the breath.
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