30

This yoga workout is designed to enhance your performance not only on the slopes, but in all the sports you do. This routine will lengthen major muscles in the legs such as, hamstrings, quadriceps and psoas. As well, this workout will open your shoulders, aiming to create overall balance.

Exercises

Seria 1: 1 runda

Child's Pose

20 sekundy

Rhomboid Opener

25 sekundy

Bird Dog

45 sekundy

Seria 2: 3 rund

Downward Facing Dog

20 sekundy

Yoga Plank

20 sekundy

Modified Chaturanga

40 sekundy

Cobra

30 sekundy

Seria 3: 1 runda

Right Half Split

20 sekundy

Left Half Split

20 sekundy

Right High Lunge with Clasped Hands

30 sekundy

Left High Lunge with Clasped Hands

30 sekundy

Right Pike Side Twists

40 sekundy

Left Pike Side Twists

40 sekundy

Seria 4: 1 runda

Downward Facing Dog

20 sekundy

Right Lunge Easy Twist

20 sekundy

Left Lunge Easy Twist

20 sekundy

Seria 5: 1 runda

Right High Lunge

20 sekundy

Knee Raise to Right Warrior 3

30 sekundy

Left High Lunge

20 sekundy

Knee Raise to Left Warrior 3

30 sekundy

Seria 6: 1 runda

Right Warrior 2

20 sekundy

Right Modified Side Angle

20 sekundy

Right Triangle

20 sekundy

Right Warrior 2

20 sekundy

Left Warrior 2

20 sekundy

Left Modified Side Angle

20 sekundy

Left Triangle

20 sekundy

Left Warrior 2

20 sekundy

Seria 7: 1 runda

Downward Facing Dog with Right Leg Raise

20 sekundy

Right Modified Pyramid

20 sekundy

Downward-Facing Dog with Left Leg Raise

20 sekundy

Left Modified Pyramid

20 sekundy

Seria 8: 1 runda

Right IT Band Stretch

30 sekundy

Left IT Band Stretch

30 sekundy

Downward Facing Dog

20 sekundy

Seria 9: 1 runda

Right Low Lunge

30 sekundy

Left Low Lunge

30 sekundy

Half Frog Pose

45 sekundy

Seria 10: 2 rund

Nordics

Powtórzenia do wyczerpania

Rest

30 sekundy

Ab Roller

Powtórzenia do wyczerpania

Rest

1 minuta

Seria 11: 1 runda

Locust

30 sekundy

Dolphin Dog

30 sekundy

Yoga Bridge

30 sekundy

Floor Knee to Chest Stretch

25 sekundy

Seria 12: 1 runda

Right Half Pigeon

40 sekundy

Left Half Pigeon

40 sekundy

Seria 13: 1 runda

Wide Right Leg Stretch

20 sekundy

Wide Left Leg Stretch

20 sekundy

Happy Baby

20 sekundy

Corpse

1 minuta

Tree Pose

2 minuty

Seria 14: 2 rund

Push-Ups

2 minuty

Rest

1 minuta

Crunches

2 minuty

Rest

1 minuta

Squat Thrusts

2 minuty

Rest

1 minuta

Seria 15: 1 runda

90 Lat Stretch

1 minuta

Hamstring and Shoulder Stretches

1 minuta

Downward Facing Dog with Calf Stretch

1 minuta

Center Leg Stretch

1 minuta

Bow Pose

1 minuta

Butterfly

1 minuta

Child's Pose

1 minuta

Plow Pose

1 minuta

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