30-Minute Yoga Sculpt

How To Do Child’s Pose To High Plank

1. Start in a high plank position, shoulders stacked over wrists, core engaged, pulling up on your kneecaps to engage your quads. Creating a straight line through the torso from head to toes.
2. Drop your knees to the mat and shift your weight back. Pushing your hips back towards your heels to sit back into child’s pose. Keeping your arms extended out away from your body as you drop your forehead to the mat.
3. Take a big inhale in child’s pose.
4. On your exhale, push your body forward, returning to the starting position, high plank.

How To Do Chaturanga To Upward Facing Dog To Downward Facing Dog

1. Start in a high plank position; shoulders stacked over wrists, body in a straight line from head to heels.
2. Shift your weight forward, nose over fingertips. Then lower your chest towards the ground with elbows pinned at your sides. This is a Chaturanga push up.
3. To go into upward facing dog, place the tops of your feet on the yoga mat as you press your hands into the floor. Shoulders directly over your wrists as you straighten your arms.
4. Straighten your arms, lifting your torso and quads a few inches off the floor.
5. Drop your shoulders away from your ears and lift your chest toward the ceiling.
6. Draw your shoulders down and back, heart forward, and keep your head neutral and your gaze directly forward.
7. Then, reverse the movement to find downward facing dog. Actively press your hands into the mat as you tuck your toes under.
8. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling to find downward facing dog.

Modification: Lower to your knees for a modified Chaturanga push up, then perform cobra pose (similar to upward facing dog but your legs stay on the yoga mat).

How To Do A Crescent Lunge Hold And Shoulder Press To Tricep Kickback

1. Stand with feet hip-width apart, knees slightly bent, holding a pair of light dumbbells in your hands, palms facing in.
2. Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
3. Hold this lunge as you perform a tricep ‘kickback,’ extending the left and right elbow so your arms form a straight line as you push the dumbbells back past your hips.
4. Continue to hold the lunge position as you then drive your arms overhead, locking the elbows out, biceps near ears. Then, repeat the tricep kickback movement.
5. Then, drive through the front right heel to reverse the movement and return to a standing position.
6. Repeat the sequence, alternating the leg that steps out into a front lunge.

How To Do Single Leg Mountain Pose And Bicep Curl Pulse

1. Begin standing in mountain pose, feet together with your big toes touching. Hold a set of light dumbbells in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Keeping your elbows locked by your sides, perform a half bicep curl. Pause at the top to hold both arms at a 90-degree angle.
3. Shift your weight into your left foot as you raise your right knee up to add a balance challenge. Right knee is bent at a 90-degree angle to find single leg mountain pose.
4. With control, pulse the right knee up an inch and down an inch. At the same time, slowly pulse the light weights up an inch and down an inch to work the biceps.

Modification: Option to omit the balance challenge and perform the bicep curl pulse from mountain pose, keeping both feet on the ground.

How To Do Warrior II Half Wrap

1. Start standing in a wide stance position, feet wider than shoulders (approximately 3 feet apart). Toes facing forward.
2. Extend your arms straight out to your sides, arms parallel to shoulders. Relax your shoulders away from your ears, creating length in your neck.
3. Turn your left foot out 90 degrees, toes face the front of your mat and are in line with your left arm extended long. Heel to arch alignment (left heel in line with arch of right foot).
4. Then bend your left knee into a lunge. Left knee stacked over left ankle, left toes pointing straight ahead.
5. Send the left fingertips to the mat as you extend the right fingertips overhead, towards the ceiling. Gaze up towards the ceiling.
6. Find a half wrap by wrapping the left arm under the left hamstring. Pull the right arm behind your back. Strive for fingertips to touch behind you if possible.

Modification: Option to omit the half wrap.

How To Do Horse Pose And Crossbody Reach

1. Stand with feet wider than hips, heels in and toes pointed out (horse pose or sumo squat stance).
2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
3. Hold low as you alternate a crossbody reach. Shift your weight into your left foot as you reach the right arm across your body.
4. Then reverse the movement, shifting your weight into your right foot as you reach the left arm across your body. Alternate for the timed interval.