Monkey Lunges - Yoga Inspired

This is a Body Sculpting pattern from www.turnstep.com. (pattern 8682)

I have adapted this move from Hatha Yoga for use in my strength training classes.

This move can be done with or without weights held on your shoulders. It should be done VERY slowly to maximize its effectiveness. I usually start with 2/2 counts, peak with 4/4 counts, and finish with more 2/2 counts. We work for about 2 minutes a side -- I don't bother counting.

For participants with bad hips, knees, etc. simply rest on your back knee instead of your foot. The motion remains the same.

To increase the intensity more, bring your chest down towards your front thigh as you press down/forward. Then return to upright as you push back to the beginning. This loads your front leg with your torso weight (and your handheld weights). Those with compromised backs should avoid this step.

** Do not underestimate the difficulty of this exercise. Take caution when switching to the other leg! Bring your back knee down to get your balance and take the load off the hip flexors. They may feel a little like jell-o right now.

This is a great addition to the usual lower body workout. We rarely work the hips to this extent. I welcome any comments or questions.



Added by Alayne at 8:25 PM on Friday, February 16, 2001 EST. Add to favorites (view favorites)
(Email: alayne_rueber@excite.com)
From: Minnesota (USA)
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