Month: November 2021

Virtual Fitness: How To Do A Wide-Grip Flying BOSU Push-Up

November 12, 2021

Wide Grip Flying BOSU Push-Up

The Wide Grip Flying BOSU Push-Up is a core strength training exercise that improves strength in the arms, wrists, upper back, chest and spinal stabilizers.
Instructions: The starting position is one hand on the floor, and the other at the center of the BOSU. The distance between your hands is wider than your shoulders. Elbows are at right angles as you lower down. Fingers point forward.
Caution: This exercise is not for beginners, or someone with weak wrists.
Errors: Lifting the tail. Rounding the back. Bending the knees.
Prerequisite: Ability to perform the exercise without the BOSU.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A BOSU Core Sequence

November 11, 2021

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

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Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Benefits: Strengthens shoulders, arms, chest, core.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

How To Do Warrior II to Extended Side Angle Vinyasa

November 11, 2021

Warrior II Vinyasa

Warrior II Pose > Extended Side Angle Pose

A short vinyasa sequence isolates movement. Learn how to improve flexibility, and correct alignment, by practising two basic poses in the flow style.

Warrior II Alignment: position your knee directly over your ankle. The distance between your feet is about the length of one leg. The hips face forward in the starting position.

Modifications: 1) Use one or two Yoga blocks under your supporting hand if reaching the mat is too difficult. 2) Allow the outer edge of your back foot to lift off the mat.

Modifications: 3) Instead of reaching your arm over your head, bring your arm around your back, allowing it to rest there. 4) Look forward, instead of looking up.

Why Use Yoga Blocks? Using 1 or 2 blocks helps maintain correct alignment. Blocks prevent your body from leaning forward in the Warrior II Pose. Correct alignment improves the ability to breath properly during poses.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider