Lateral Neck Release

The Lateral Neck Release is meant to loosen up your neck (as are the previous two warm-up exercises). We provide many neck-and-shoulder exercises because these areas are the primary places where most people carry stress. Where do you think the expression a pain in the neck came from Grab your hand weights and follow these steps 1. Stand looking straight ahead with your feet below your hips and your arms dangling at your sides, holding the weights with your palms facing inward. This is the...

The Pigeon

Many people, especially men, are tight in the hip and groin areas, and the Pigeon is designed to loosen these areas. The Pigeon stretches and expands your hips and inner-thigh muscles by opening up your entire pelvic girdle. It also stretches and lengthens your spine and exercises your biceps. You need one hand weight for this exercise. Grab it and follow these steps 1. From the kneeling position, slide your left leg back and tuck your right heel under your left frontal hip bone (see Figure...

The Flying Locust

The Flying Locust is a weighted variation of a classic yoga pose that allows you to pretend you're in flight. The exercise strengthens and tones the front and back of your body. It also strengthens your shoulders, arms, chest, legs, and buttocks. You support your body weight with your abdominal muscles in the process, which is why it works as a big-time belly buster. pfJIVf The Flying Locust is a difficult exercise. To do it right, you need to pay atten- tion each moment during the exercise. If...

The Side Plank

The Side Plank is an unusual yoga-with-weights exercise in that you work only one side of your body at a time, which presents new challenges for balancing. The exercise opens up your shoulder girdle and strengthens your trunk, shoulders, hips, and pelvis. Much like the Dog to Plank the previous exercise in this workout the Side Plank can be a grueling exercise. But like the Dog to Plank, it offers enormous benefits for your mind and body. You need both ankle weights and one hand weight for this...

The Crescent Moon

The Crescent Moon is a lunging exercise that requires balance and concentration. It works your buttocks, thighs, hips, and quads. The exercise can be difficult at first because it requires concentration and muscle strength, but stick with it you'll improve over time. Grab your hand weights and follow these steps 1. Stand with your feet below your hips, your toes pointing forward, and the weights hanging at your sides with your palms facing inward. 2. Step back onto the ball of your right foot,...

Yoga Study Centers

The following yoga study centers offer workshops and degree programs for serious yoga practitioners i California Institute of Integral Studies A degree program for yoga studies in San Francisco. www.ciis.edu i Feathered Pipe Ranch Offers yoga-oriented workshops in Montana and the Caribbean. www.featheredpipe.com i Kripalu Center for Yoga and Health Offers yoga and fitness training in Lenox, Massachusetts. www.kripalu.org i Omega at the Crossings Offers yoga classes and workshops Austin,...

Marching Legs

In the Marching Legs warm-up exercise, you get to pretend that you're in a marching band. This exercise warms up your hips and gluts the muscles on your buttocks . If you want to go for a jog or do some other aerobic activity in place of yoga with weights, Marching Legs is an excellent warm-up for running activities. You need both ankle weights and hand weights for this exercise. When you're ready, follow these steps 1. Stand looking straight ahead with your feet below your hips and your arms...

Creating Your Own Workout

When you've spent a lot of time doing yoga with weights, when you've done all the workouts and you're well acquainted with the exercises, you may consider creating your own workout. Why not You know which exercises make you feel healthiest. You know which exercises challenge you the most. If you asked a personal trainer to devise a yoga-with-weights workout especially for you, he or she would charge 50 an hour or more. Creating the workout on your own costs considerably less than that, although...