The BOSU Yoga Poses featured in this video improves balance, core strength, stretches inner hips, and strengthens spinal muscles.
Begin on all fours position with hands on BOSU.
Lift up into Downward Dog Pose. Hold for 10 seconds.
Move forward slowly through Downward Plank. Transition to Upward Dog.
Hold Upward Dog for 10 seconds.
Move through Downward Dog into Pigeon Pose by drawing right knee to chest.
Rest right leg across the BOSU.
Raise arms upward alongside your head. Look upward.
Hold Pigeon Pose 10 seconds.
Remove right leg from BOSU and move into Downward Dog.
Repeat the entire sequence on the left side.
Continue for desired repetitions alternating each leg across the BOSU.
The sequence is completed by returning to Downward Dog.
MODIFICATIONS: 1. You should be able to perform all 3 poses on the mat without the BOSU. 2. Before attempting BOSU Yoga, use balance equipment that is less advanced, such as the foam balance pad. 3. Instead of lifting arms upward in Pigeon Pose, allow them to rest on Yoga blocks placed on either side of 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
You’ll Be Moving Side-To-Side As You Perform 4 Exercises in the Frontal Plane Leg Circuit 4: The Prisoner Squat, Alternating Side Lunges, Alternating Side Hop-Overs, and Side-to-Side Jump Squats
INSTRUCTIONS
The Frontal Plane Leg Circuit Is a bodyweight exercise where you move side-to-side. It is suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Side Lunges leading with right to left foot.
Next is Alternating Hop-Overs. Use a heavy, and sturdy platform for Hop-Overs.
Perform 5 Alternating Side Hop-Overs leading with right to left foot.
As you hop over the platform, move your arms as shown in the video.
Next is Side-to-Side Jump Squats.
Perform 5 Side-to-Side Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them. 5. Decrease the width of your stance. 6. Use a slower tempo. Moving fast isn’t always better. 7. Replace Hop-Overs with Step-Overs.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Overs. Height determines difficulty.
VARIATIONS: Increase the number of repetitions of each exercise for more difficulty.
The Leg Circuit Includes 4 Exercises: The Prisoner Squat, Alternating Lunges, Alternating Step-Ups, and Jump Squats
INSTRUCTIONS
The Leg Circuit Is a bodyweight exercise suitable for home or outdoor workouts.
INSTRUCTIONS
Begin in a standing position. Feet slightly wider than hips.
Place hands behind your head.
Perform 5 Prisoner Squats. Return to standing position after squatting.
Place hands on hips.
Perform 5 Alternating Lunges leading with right to left foot.
Perform 5 Alternating Step-Ups leading with right to left foot.
Use a heavy, and sturdy platform for Step-Ups.
As you step, move your arms as shown in the video.
Perform 5 Jump Squats with feet slightly wider than hips.
Move your arms up and down as you jump.
Perform the entire circuit for desired repetitions.
Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Ups. Height determines difficulty.
Irene Pastore Fitness 