yoga sutra now yoga for runners

Yoga may appear to be mild-mannered, but it can be just as challenging and engaging as a Zumba, spinning, or aerobic class.

If a total body workout is on the agenda, you must exercise to pulsate you heart, and this yoga routine has been specially designed to do just that:

Sun Salutation A

Step 1: Stand with your feet together, heels and toes touching.
Step 2: Inhale, lift your arms up, palms together in a namaskar, and gaze up at your thumbs.
Step 3: Exhale, separate your palms, fall forward from your waist, touch the floor and gaze at the tip of your nose.
Step 4: Inhale, look up, bend your knees and jump or walk your feet back into plank position.
Step 5: Inhale, move to upward dog, lift your chest, push your shoulders down, opening up the collar-bone. Keep your gaze up towards the sky. Make sure your feet are relaxed.
Step 6: Exhale, move to downward dog, pressing your heels on to the ground, walk your feet in a little if you’re having difficult. Gaze at your bellybutton and hold for five breaths.
Step 7: Inhale, looking up, walk or jump your feet forward in line with your hands.
Step 8: Exhale, fall forward from you waist, gaze at the tip of your nose.
Step 9: Inhale, stand up and simultaneously lift your arms up, bringing the palms together, again in a namaskar. Gaze at your thumbs.
Step 10: Exhale and bring your arms down by your sides.

Forearm Plank with Alternate Leg Raises

Step 1: Get on all fours—hands and knees.
Step 2: Rest your forearms on your mat and walk your feet back, toes curled in. Be sure to keep your abdomen and quads engaged and lifted. Keep one point of focus, a few inches down in front of you.
Step 3: Hold for five breaths, and then lift right leg up and hold for five breaths. Lower and repeat with the left leg.
Step 4: Relax in child’s pose after each rep. Attempt a minimum of three reps in total.

Repeat Sun Salutation A (as described above).

Urdhva Dhanurasana, Or the Full Wheel

Step 1: Lie flat on your back. Bend your knees and grab your ankles, bringing the ankles to the outer edges of the glutes.
Step 2: Place your palms in line with your ears, and your fingers towards your toes.
Step 3: Now inhale, lift your chest and stomach up towards the sky.
Step 4: Gaze at your third eye (between your eyebrows), make sure your elbows are locked, and feet are flat on the floor.
Step 5: Engage your hips; hold for five breaths and gently exit the pose.

Repeat Sun Salutation A (as described above).

With this little routine, rest assured that you will be working every muscle in your body and losing weight too. What you must remember is to hold the right form, breathe correctly, and move from one pose to another with fluidity—no jerky movements—to reduce risk of injury.

PS: Here’s your one-stop guide to Yoga Asanas For Weight Loss.
Celebrate International Yoga Day 2015 With Z Living!