Yoga for fitness sequence


This sequence will elevate your heart rate, challenge your balance and increase your arm and leg strength.

1. Warrior 3

Come into Warrior III standing on your right leg and place your hands in prayer position.

2.Warrior 3 bent knee variation

Slowly bend your standing leg. Then slowly straighten it. Repeat this, alternating between bending and straightening 10 times.

3.Standing splits

Lower your hands to the ground and lift the left leg, coming into Standing splits. Your raised leg might not come so high – that’s ok! Push through the ball of the foot of your raised leg.

4. Knee dips

Bend both legs tapping left knee to the outside of the right foot (or as low as your body allows), like a little curtsy.
Go back into Standing splits and then repeat the movement – curtsy to Standing Splits x 10.

5. Tip toe standing splits

Plant your hands onto the ground and come onto the ball of the right foot.

6. Handstand hops

Kick up towards Handstand. Repeat Handstand hops x 10.

7. Low lunge

Step the left leg back into Low lunge 

8. Plank

Then step the right leg back into Plank

9. Chaturanga

Lower from Plank to Chaturanga. Then push back up to Plank pose. Repeat Chaturanga to Plank working up to 10 repetitions.

Second side

Repeat the whole sequence on the left side, beginning, this time, in Warrior 3 standing on your left leg.

If you’d like to do more like this with MacKenzie, try out her Handstand course. Here’s Class 1:

Handstands: course I