Yoga for Regular Guys: The Best Damn Workout on the Planet!

floor.

THUNDERBOLT
    Inhale, and lift your ass, chest, shoulders, and arms skyward while you squeeze your knees a little closer. Now look up at your hands. Pretend that you’re sitting on a chair.

FORWARD BEND
    Exhale, straighten your legs, and hang forward.

DIAMOND CUTTER
    Inhale, reach both arms up into the Diamond Cutter Sign, and lean way back.

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your arms back down to your sides.



TOUCHDOWN
    Inhale and reach up into Touchdown.

FORWARD BEND
    Exhale as you fold forward.

BARBACK
    Inhale, bend your knees, slide your hands up to your knees, and lift your head as you roll your shoulders back. Slide your heels out a bit and feel your hips open.

PUSH-UP POSITION
    Lower your hands to the mat, and step or jump back into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 while you squeeze your elbows in toward your ribs, making sure that your shoulders don’t dip below your elbows. Now hover three inches off the mat, if possible, and hold 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra by pressing your palms into the floor, lifting your chest, and rolling your shoulders back.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips and pushing your chest back toward your feet while you take two small steps forward. Take one deep inhalation.

LEAP AND POUNCE
    Exhale as you step or jump with both of your feet right behind your hands, keeping your knees bent.

BARBACK
    Inhale, slide your hands up to your knees, flatten your back, and press your heels out slightly.

CATCHER’S POSITION
    Exhale, drop, and squat. See if you can keep your heels flat on the floor, and pull your knees toward each other.

THUNDERBOLT
    Inhale as you lift your ass, chest, shoulders, and arms skyward while you squeeze your knees a little closer. Now look up at your hands, and pretend you’re sitting on a chair.

FORWARD BEND
    Exhale, straighten your legs, and hang forward.

DIAMOND CUTTER
    Inhale, and come on up with a flat back and arms wide. Tighten your belly and reach your arms to the sky, making the Diamond Cutter Sign while arching back.

MOUNTAIN POSITION
    Exhale and feel the BANG as you lower your hands to your sides.
    Repeat this sequence two more times.



TOUCHDOWN
    Inhale as you reach up into Touchdown.

FORWARD BEND
    Exhale and fold forward.

BARBACK
    Inhale, bend your knees, slide your hands up to your knees, lift your head, and roll your shoulders back. Slide your heels out a bit, and feel your hips open.

PUSH-UP POSITION
    Lower your hands to the mat, and step or jump back into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 while you squeeze your elbows in toward your ribs, making sure that your shoulders don’t dip below your elbows. Now hover three inches off the mat and hold, if possible, for a count of 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra by pressing your palms into the floor, lifting your chest, and rolling your shoulders back.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips and pushing your chest back toward your feet while you take two small steps forward.

POSITION THREE
    Inhale and swing your arms back like wings. Keep them back as if you are holding a big Theraball behind you.

SUPERSTAR
    On the next inhalation, if you can, reach your arms to the sky, squeeze your shoulders back, lift your chest, and look up at your hands. Take two more deep inhalations and exhalations.

LUNGE TWIST
    Exhale and lower your left hand to the floor while reaching your right hand to the sky. Pull your right knee closer to your chest. Reach higher on each inhalation. Open that right shoulder and twist more deeply on each exhalation. Take three deep breaths.

PUSH-UP POSITION
    Exhale, drop your right hand to the floor, swing your right leg back, and move into a push-up position.

LOWER DOWN
    Lower your body down slowly 3 … 2 … 1 as you squeeze your elbows in toward your ribs, making sure that your shoulders don’t dip below your elbows. Now hover three inches off the mat and hold, if possible, for a count of 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra by pressing your palms into the floor, lifting your chest, and rolling your shoulders back.

DOWN DOG
    Exhale and push back into Down Dog by lifting your hips and pushing