With a background in dance and a teacher’s certification in Yoga, Shannon Hsu, has combined the two to create a workout routine that helps you achieve amazing toning results.
“Yoga stretches you and tones you all at the same time; plus it has movement and flow, just like dance, and I feel it is the best way to start any exercise. Once you finish your Yoga salutations, you can move into the dance moves that will tone your whole body. It’s a fantastic combination.” says Shannon
Sun Salutations:
1. Bring yourself to the front edge of your mat in mountain post. Bring the arms out to the sides and join your palms above your head. Inhale Raise your gaze to your hands and slide your shoulders away from your ears.
2. Exhale – Release your arms to either side and come into forward bend. Place the fingertips in line with your toes.
3. Inhale – Lift your head as you come to a flat back, bringing the finger tips to the floor or higher up your legs, whichever is appropriate for you.
4. Exhale – forward bend
5. Inhale – Bring the right foot to the back of the mat and come into a low lunge. Step your left leg back to meet the right leg. Now you are in a high plank
6. Exhale – Drop to your knees, with your elbows hugging your ribs, release down into Chatturanga or what feels like a reverse push up!
7. Inhale – Come forward to a low cobra. Try not to press into your hands as you come into a low back bend.
8. Exhale – Push back to downward dog.
9. Inhale – Look up to the front of the room, and step forward.
10. Exhale – Raise your arms up and above you and roll up to standing.
I recommend that you repeat the Sun Salutation 3 times. First round hold each pose for 4 – 6 breaths, second round drop it to 3 breaths and for the last round move into a new pose on every breath. Your breath is really important in Yoga, as it will control your flow through the Sun Salutation poses and keep you in touch with the poses and your body.
Now that you are warm and stretched, let’s keep it going by moving into some dance moves that will target all the core areas of your body and don’t require any complicated gym equipement:
Legs – Drop it low
Stand with your feet under your hips then lower your self to the floor, while using your inner thighs to pull your knees to the opposite sides of the room. As you move towards the floor stay high on you toes so your bum doesn’t touch the floor and have your core engaged so you don’t fall over! After you lower yourself bring your knees together then out again as you use your quads to push yourself back up to standing.
Style tip: Close and open your knees like wings as you go down and up – you should get about 3 in each way or just stick to doing them at the top and bottom!
Repeat: x 8
Arms – Breakdancing push ups
Start with a normal push-up but at the top of the movement, push hard with your outside hand and move into a side plank. Then, flip over and do a tricep dip. Flip back to side plank on the opposite side, come down and perform a standard push-up.
Style tip: These can be done from your knees or your toes!
Repeat: Reverse direction and repeat x 2-4 times on each side
Core- Isolations
Take a wide stance – wider than hips. Staying low to the ground, rotate your chest clockwise, pushing it forward then to the right, then use your core to move your waist to the back of the room – bringing your stomach in – then push your waist to the left. Continue rotating to the beat, and switch directions.
Style tip: Exaggerate the motion by really pushing your chest out and making sure only your waist is isolating! Do it with your knees bent!
Repeat: 5 x each way
Bum – Knee Twerk
Start in a wide stance with your toes pointed forward and your elbows by your sides. Swing your toes out to the sides and lower your butt until your thighs are just about parallel with the floor. Pause, then press into your heels as you pop back up and bring your feet forward.
Style tip: Feel free to move your arms to add some flair.
Repeat x 20
These moves are fantastic for toning your overall body and easy to perform in your living room, so there are no excuses to give up on your fitness routine, even in Winter!