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

Satz 1: 1 Runde

Child's Pose

20 seconds

Rhomboid Opener

25 seconds

Bird Dog

45 seconds

Satz 2: 3 Runden

Downward Facing Dog

20 seconds

Yoga Plank

20 seconds

Modified Chaturanga

40 seconds

Cobra

30 seconds

Satz 3: 1 Runde

Right Half Split

20 seconds

Left Half Split

20 seconds

Right High Lunge with Clasped Hands

30 seconds

Left High Lunge with Clasped Hands

30 seconds

Right Pike Side Twists

40 seconds

Left Pike Side Twists

40 seconds

Satz 4: 1 Runde

Downward Facing Dog

20 seconds

Right Lunge Easy Twist

20 seconds

Left Lunge Easy Twist

20 seconds

Satz 5: 1 Runde

Right High Lunge

20 seconds

Knee Raise to Right Warrior 3

30 seconds

Left High Lunge

20 seconds

Knee Raise to Left Warrior 3

30 seconds

Satz 6: 1 Runde

Right Warrior 2

20 seconds

Right Modified Side Angle

20 seconds

Right Triangle

20 seconds

Right Warrior 2

20 seconds

Left Warrior 2

20 seconds

Left Modified Side Angle

20 seconds

Left Triangle

20 seconds

Left Warrior 2

20 seconds

Satz 7: 1 Runde

Downward Facing Dog with Right Leg Raise

20 seconds

Right Modified Pyramid

20 seconds

Downward-Facing Dog with Left Leg Raise

20 seconds

Left Modified Pyramid

20 seconds

Satz 8: 1 Runde

Right IT Band Stretch

30 seconds

Left IT Band Stretch

30 seconds

Downward Facing Dog

20 seconds

Satz 9: 1 Runde

Right Low Lunge

30 seconds

Left Low Lunge

30 seconds

Half Frog Pose

45 seconds

Satz 10: 2 Runden

Nordics

Wiederholungen bis zum Versagen

Rest

30 seconds

Ab Roller

Wiederholungen bis zum Versagen

Rest

1 minute

Satz 11: 1 Runde

Locust

30 seconds

Dolphin Dog

30 seconds

Yoga Bridge

30 seconds

Floor Knee to Chest Stretch

25 seconds

Satz 12: 1 Runde

Right Half Pigeon

40 seconds

Left Half Pigeon

40 seconds

Satz 13: 1 Runde

Wide Right Leg Stretch

20 seconds

Wide Left Leg Stretch

20 seconds

Happy Baby

20 seconds

Corpse

1 minute

Tree Pose

2 minutes

Satz 14: 2 Runden

Push-Ups

2 minutes

Rest

1 minute

Crunches

2 minutes

Rest

1 minute

Squat Thrusts

2 minutes

Rest

1 minute

Satz 15: 1 Runde

90 Lat Stretch

1 minute

Hamstring and Shoulder Stretches

1 minute

Downward Facing Dog with Calf Stretch

1 minute

Center Leg Stretch

1 minute

Bow Pose

1 minute

Butterfly

1 minute

Child's Pose

1 minute

Plow Pose

1 minute

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