Tag Archives: cardio

The Not-So-Scientific 7-Minute Yoga Class

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I love exercise sequence diagrams; I have a whole binder full of them. A favorite, lately, is the Times’ Scientific 7-Minute Workout. Twelve exercises, done for 30 seconds each (with a 10-second rest in between), with a focus on increasing heart rate and working all the main muscle groups. It’s great when you’re traveling and have no equipment.

This morning I wondered what a yoga version of that might look like. So, I kept the diagram in front of me as I practiced this morning. It kept me going for 45 minutes, and felt great!

 

The Not-So-Scientific, Not-7-Minute Yoga Class

inspired by the NYT’s Scientific 7-minute Workout

7-9 breaths in each pose, if possible

 

  1. breathing:
    • standing arm raises w/breathing
    • standing crescent (side, side, back, front)
  2. leg warmup:
    • chair
  3. arm warmup:
    • sun salutation A x5, one breath each
      • step back right, step forward
      • step back left, step forward
      • step back right, jump forward
      • step back left, jump forward
      • jump back and forward
    • sun salutation B variation, x2, one breath each
      • jump back
      • up/down/split dog
      • warrior I, II
      • extended side angle
      • chatarunga
      • up/down dog
      • jump forward
  4. abs sequence, 5x
    • boat
    • half boat
  5. lunge sequence, each side:
    • down dog
    • lunge
    • leaning lunge
    • revolved lunge
    • revolved bound lunge
    • revolved bound half moon
  6. revolved chair
  7. handstand practice, each side:
    • L-shaped / splits at wall
  8. forearm plank
    • dolphin
    • forearm plank and hold
  9. leg lifts, each side
    • standing hand to big toe
    • standing hand to big toe expanded
    • standing hand to big toe, no hand
    • dancer
    • standing half ankle to knee
    • flying crow
  10. hip stretch, each side
    • split prep
    • splits
    • splits forward bend
    • revolved pigeon prep
  11. arm strength, each side:
    • side plank
  12. relaxation
    • foam roller on the IT band
    • meditation (grounding)