A little #ashtanga beginning, a #wod & #interval #yoga

ashtanga, WOD style, yoga intervals

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Not the best burn ever, certainly, but I needed the physical therapy. I wasn’t sure I was going to do the jumpy workout after the yoga introduction, but my heart rate was so low I knew I needed to stir the pot a bit, and was glad I did.

 


  • Suryas & fundamentals, time = 29:58. With the hand standy stuff at the wall & the 3-part hanuman, my style.

  • Wore my new cross trainers for my WOD workout. Is this really crossfit style? I dunno. The trainer thinks so anyway. Link is here.
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Saucony, $60

Notice they are NOT Nike, adidas or Under Armour.

I part – body weight exercises
2 rounds, time = 26min (3:16-3:32)

1. Burpee with push up – 20 Wide arms, chest touching floor
2. LEFT leg jump, RIGHT leg kick – 20
3. Broad jump, back + squat jump – 20 Plyo jump forward, hands to floor, plank. Push backward to low squat & then jump up
4. RIGHT leg jump, LEFT leg kick – 20
5. Plank ALT pigeon crunch – 20 Plank. Pull knee in while turning knee out to the side & crunching

II part – with equipment, correction part
1 rounds time = 11min (3:32-3:43)

1. LEFT leg side raise – This is the standing up in a forward bend leg raise she likes
2. ALT renegade row – 50, 20lbs
3. RIGHT leg side raise – 50
4. Torso and leg raise – 20 Swimmer. On belly, feet off ground. Reach arms forward & pull back fast, lifting shoulders slightly
5. Swings – 50 20lbs


(15/30) yoga intervals, 27min set

  1. Dandasana
  2. Hanuman A
  3. Hanuman B
  4. Purvottanasana
  5. Marichy A (R)
  6. Marichy A (L)
  7. Marichy B (R)
  8. Marichy B (L)
  9. Ardha Matseyen (R)
  10. Ardha Matseyen (L)
  11. Marichy D (R)
  12. Marichy D (L)
  13. Hanuman (R)
  14. Hanuman (L)
  15. Anjenay (R)
  16. Anjenay (L)
  17. Ustrasa A
  18. Ustrasa B
  19. Rest
  20. Kapo hang
  21. Rest
  22. Kapo B
  23. Rest
  24. Urdhva D 1
  25. Rest
  26. Urdhva D 2
  27. Rest
  28. Urdhva D 3
  29. Paschimo
  30. Sarvanga
  31. Hala
  32. Karna Pida
  33. Eka Pada Sirsa (R)
  34. Eka Pada Sirsa (L)
  35. Yoganidra (R)
  36. Yoganidra (L)
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Author: Boodiba

Artist, Designer

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