Stand with feet hip width apart. Hips point forward.
Lift lift one leg onto bench as shown in video.
Maintain neutral spine.
Grab the dumbbells and place them at your sides. Brace the core.
Place most of your weight on the supporting leg.
Drop the knee down until it is 1-2 inches off the ground maintaining a slight forward torso angle.
At the bottom of the movement the knee angle on supporting leg is positioned slightly behind the toes.
Repeat for desired number of repetitions.
Change sides and repeat exercise. Maintain good posture throughout.
Repeat for the desired number of repetitions on opposite leg.
MODIFICATIONS: 1) Place one or two hands on a wall for support. 2) Perform the exercise without equipment.
TECHNIQUE: 1) Avoid lifting the heel on the supporting foot. 2) The knee on the supporting leg should not collapse inward while lowering. 3) For good balance, the foot on the bench should lie flat. 4) Adjust the height of the bench so that it’s in line with your knee. 5) Avoid rocking back. 6) Keep knee slightly behind toes. 7) Standing too far away from the bench will cause loss of balance. 8) To avoid loss of balance, have someone hand you the dumbbells, or place them on a nearby bench.
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