Stand up to your desk-bound life and get rid of its negative effects. Frequent sitting, whether at a desk, in your car, or on the couch, causes weakness, muscle imbalances, tightness, and poor posture. This routine strengthens the weaknesses, stretches the tight areas, and corrects the imbalances to restore good posture. Use this routine regularly if you sit a lot!
GOOD FOR
• Anyone who sits for prolonged periods
• Athletes who want to strengthen their core
• People who want to improve posture
Guidelines
• Hold the postures for the time given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Move as fluidly as possible from one posture to the next without resetting to a starting position unless necessary.
• Sitting is particularly bad for your core, so focus on that area from your mid-thighs up to your sternum (on the front, back, and sides) as you do this routine.
| START | |
| BRIDGE Hold: BEGINNER 45 secs ADVANCED 75 secs |
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| BOAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| SEATED TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| STANDING BACK BEND Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| STANDING SIDE BEND Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| CHAIR Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| PLANK Hold: BEGINNER 15 secs ADVANCED 30 secs |
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| COBRA Hold: BEGINNER 15 secs ADVANCED 15 secs |
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| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| DEEP SQUAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 1 Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| HUMBLE WARRIOR Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| REVOLVED PYRAMID Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 1 Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| HUMBLE WARRIOR Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| REVOLVED PYRAMID Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 2 Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| TRIANGLE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| WARRIOR 2 Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| TRIANGLE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| HORSE Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| DOLPHIN Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| SIDE PLANK Hold on each side: BEGINNER 20 secs/side ADVANCED 30 secs/side |
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| SPHINX Hold: BEGINNER 60 secs ADVANCED 90 secs |
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| FINISH | |