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

push it way back, and feel the spinal traction.

LEFT RUNNER’S LUNGE
    Exhale, swing your left foot forward and place it so your left ankle is directly below your knee. Place your right foot flat.

POSITION ONE
    Inhale and place both hands on your left knee.

POSITION TWO
    Inhale and straighten your arms on that left knee while lifting your chest and squeezing your shoulders back.

POSITION THREE
    Inhale and take flight again as you swing your arms back.

ROAD WARRIOR ONE
    Inhale, level your hips, bend your left knee deeper, and reach your arms to the sky while you squeeze your shoulders back. Lift your chest and look up at your hands. Take two more deep breaths.

PUSH-UP POSITION
    Exhale, 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. Hover three inches off the mat, and hold for 3 … 2 … 1. Then fully exhale and lower yourself to the mat.

COBRA
    Inhale and lengthen into Cobra.

DOWN DOG
    Exhale and push back into Down Dog.



TABLE TOP
    Exhale, drop your knees and your hands to the floor, and move to Table Top.

CAT LIFT
    Inhale, lift your head, roll your shoulders back, and fill your belly with breath.

CAT ARCH
    Exhale, drop your head, round your spine, and look back at your belly button. Repeat Cat Lift to Cat Arch two more times.

SAFETY ZONE
    Push back into Safety Zone by reaching your arms forward and pushing your hips back toward your heels. Lower your forehead toward the floor and feel the spinal traction. Take three deep breaths.



DEAD BUG
    Release your legs, let the soles of your feet face the sky, grab the outside of each foot, and pull the knees toward the ground into Dead Bug. Take three deep breaths.

PINFALL
    Drop your feet flat to the floor with knees bent.

EASY TWIST
    Let your knees drop to the left and look over your right shoulder. Inhale deeply and pull your knees even further to the left as you exhale. Take three deep breaths.

DEEPER TWIST
    Cross your left ankle over your right knee, keep your shoulders flat, and increase the stretch in your hips by guiding the right knee to the floor. Take three deep breaths.

FIGURE FOUR LEG LOCK
    Inhale. While your left ankle is still crossed over your right knee, pull that right knee toward your chest and grab your right knee with both hands, coming back into Figure Four Leg Lock. Relax your neck and shoulders while you try to let your tailbone touch the floor. Take three deep breaths.

PINFALL
    Exhale and drop both feet flat on the floor.



Ring the Bell, It’s Over!
    This is where you get the payoff. This position helps your body digest and assimilate all of the work you’ve just done over the last twenty minutes. “The Finish” turns this workout into something useful for your body and your mind.
    If you do this 20-Minute Workout three days a week, it will change your life. Now if you want to take it to the next level, try the 30-Minute Workout on the next page and you’ll really start to burn some fat off your jelly belly and those industrialstrength love handles.

MINUTE WORKOUT
    I know a lot of you hate the StairMaster, the treadmill, or the bike. You hate doggin’ it down the block. What if I told you that by adding just ten minutes to what you are already doing, you can increase your cardiovascular strength and endurance, as well as your fat-burning capacity? I’m not bullshitting you—ten more minutes will do just that.
    In this workout you’re going to use your 20-Minute Workout foundation and add a few extra moves to turn up the heat and keep it interesting. Yoga-Doc and I added these particular positions because we wanted to guide you more deeply into the cardio world of YRG. The 20-Minute Workout is designed to get you warmed up and make some gains in flexibility. The 30-Mmute Workout is
guaranteed
to make you sweat. In fact, the new sequence “Sweat Your Ass Off” delivers as advertised by introducing you to four new positions that are the foundation for most power yoga workouts.
    The “Broken Table Plus” sequence adds a great new position that will challenge your hips and glutes; at the same time, it will keep your heart rate up. In each of these yoga positions, you need to remember to engage, flex, and tighten your muscles up onto your long bones to enhance your heart rate and create an isometric-strength workout at the same time.
    Now look on the bright side: You don’t have to do all