YogaBand: a challenging, new yoga workout!

Fitness trends are moving towards a more holistic approach to exercise. Participants find that years of stress on the body due to high-impact aerobic classes have damaged their joints. Workouts that have not been followed by stretching have further increased joint and lower back problems. Fitness participants have made gentler exercise options, along with improving the mind/body connection, a priority.

Given this trend, yoga has become popular with fitness participants. Since yoga's benefits include weight loss, cardiovascular conditioning, flexibility, stress relief, strength, increased energy levels and self-esteem, this is no surprise. However, as with any exercise program, yoga runs the risk of giving way to the next new trend. To keep yoga fresh and challenging, use a resistance band with basic yoga poses. Adding the resistance element of an exercise band increases the strengthening aspect of a yoga session. When a muscle meets a new level of resistance, it responds to the increased force with added effort. This promotes muscle growth. Practicing this yoga workout three times a week will leave you and your participants feeling stronger and more confident.

YogaBand uses resistance bands that are flat, four to six inches wide, without handles and approximately five to six feet long. Initially, use a band with a low to moderate resistance level. Maintain the band's natural width to allow smooth movements, which protect the joints. Exercise tubes can also provide resistance, but tend to roll out from under the foot.

Begin each session with a short, three- to five-minute warm-up. Various yoga poses or a yoga sun salutation warm-up work well. Hold each pose for eight to 10 repetitions and repeat on the opposite side.

Warrior I with Overhead Tricep Extension

Benefits:

Strengthens quadriceps, gluteals and triceps.

Getting into the pose:

* Place your feet in Warrior I position, with your right foot forward.

Turn your left foot out 90 degrees.

* Align the heel of your right foot with arch of your left foot.

* Place one end of the band underneath the ball of your left foot.

* Take other end of the band into your hands.

* Bend your right knee to a comfortable angle, not exceeding 90 degrees.

* Keep your left leg straight.

* Look forward or slightly up.

* Hold your hands behind your head with your elbows bent, keeping them close to your ears.

* Exhale, extend your arms overhead.

* Inhale, bend elbows, returning your arms behind your head.

* Repeat on opposite leg.

Warrior II with Lateral Shoulder Raise

Benefits:

Strengthens quadriceps, gluteals and deltoids.

Getting into the pose:

* Same foot position as Warrior I, but instead of turning your waist forward, turn to the side.

* Place one end of the band underneath the ball of your left (back) foot.

* Hold the other end of the band in your right hand.

* Abduct your arms to shoulder height.

* Inhale, lowering your right arm in front of your body.

* Exhale, lifting your right arm to shoulder height.

Tree Pose with Chest Fly

Benefits:

Strengthens gluteals, quadriceps and improves balance.

Getting into the pose:

* Stand in center of the mat with your feet hip-distance apart.

* Wrap the band behind your back, holding one end in each hand with it resting underneath your arms.

* Find a focal point to concentrate on.

* Shift weight onto your right leg.

* Place the arch of your left foot on your right ankle, calf or inner thigh.

* Abduct your arms to shoulder height.

* Exhale, adduct your arms in front of your body.

* Inhale, abduct your arms.

* Repeat on other leg.

Side Lateral Stretch with Lat Pull-Down:

Benefits:

Strengthens biceps, latissimus dorsi and core.

Getting into the pose

* Stand with your feet hip-distance apart.

* Your legs and back are straight.

* Hold the middle of the band with both hands.

* Tighten band tension.

* Extend your arms overhead.

* Exhale, bend your right elbow and pull it down to your side.

* Inhale, extend your right arm overhead.

* Exhale, bend your left elbow and pull it down to your side.

* Inhale, extend your left arm overhead.

Seated Forward Fold with Tricep Kickback

Benefits:

Strengthens triceps.

Getting into the pose:

* Sit with your legs straight in front of your body.

* Place both feet on the middle of the band.

* Take hold of one end of the band in each hand.

* Fold forward from your hips, pressing your chest into your legs.

* Bend your elbows, bringing your hands to your hips and elbows behind your body.

* Exhaling, extend your arms behind your back.

* Inhaling, return to start position.

Incline Plank

Benefits:

Strengthens arms, gluteals, hamstrings and core.

Getting into the pose:

* Sit with your legs straight in front of your body.

* Place the middle of the band around your waist.

* Hold the ends of the band in your hands.

* Place your hands on the mat with your fingers pointing towards your feet.

* Point your toes.

* Exhaling, lift your hips towards ceiling.

* Hold for five breaths or, as release your hips towards the mat.

Lisa M. Wolfe is a freelance fitness writer and trainer. She has 15 years of experience in the fitness industry. Her new book YogaBand can be purchased at a store near you!

COPYRIGHT 2004 Aerobics and Fitness Association of America
COPYRIGHT 2004 Gale Group