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

both hands on your left knee.

POSITION TWO
    On your next inhalation, straighten your arms on that knee while lifting your chest and squeezing your shoulders back.

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

WARRIORONE
    On the next inhalation, reach your arms to the sky, squeeze your shoulders back, lift your chest, and look up at your hands. Take two deep breaths.

ROAD WARRIOR TWO
    Exhale as you bring your left arm forward and your right arm back. Strongly engage your arm and leg muscles to your bones as you look over the fingertips of your right hand and come into Road Warrior Two. Take three deep breaths.

REVERSE ROAD WARRIOR
    Inhale, slide your right hand down on your right knee, and raise your left hand to the sky while you bend your left knee deeply. Take three deep breaths.

EXTENDED SIDE ANGLE ONE
    Exhale, drop your left elbow onto your left knee, roll your right shoulder back, and raise your right arm over your ear. Inhale and look up at your right hand as you squeeze your belly in.

EXTENDED SIDE ANGLE TWO
    Exhale, roll your right shoulder back more deeply, and try to place your left hand on the floor, just to the left of your ankle. Take two more deep breaths.

ROAD WARRIOR TWO
    Inhale and pull back up into Road Warrior Two. Take three deep breaths.

TRIANGLE
    Exhale, straighten your left leg, reach your left arm forward, and place your left hand down your left knee or shin. Inhale, raise your right arm to the sky, and exhale as you roll that right shoulder back, keeping your head in direct alignment with your left foot. Take two more deep breaths.

ROAD WARRIOR TWO
    Inhale as you bend your left knee and lift back up into Road Warrior Two. Take three deep breaths.

CARTWHEEL INTO LUNGE
    Swing your left arm forward, followed by your right arm, and come into a lunge.

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 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.

DOWN DOG
    Exhale and push back into Down Dog. Take one deep inhalation.



DOWN DOG
    Exhale and push back into Down Dog.

TABLE TOP
    Inhale and move back to Table Top.

BROKEN TABLE
    Raise your left leg straight back with intention while reaching your right arm straight ahead as if stretching out to shake someone’s hand. Take three deep breaths while you engage your arm muscles and leg muscles strongly.

BROKEN AIRPLANE
    Now, straighten that left leg and swing it to the left while your right arm straightens to the right. Take three deep breaths while you pull your belly in and concentrate on balance. Feel your ass catch fire!

BROKEN TABLE
    Reach forward again with your right arm and push that left leg straight back behind you. Take three deep breaths.

TABLE TOP
    Exhale and move back into Table Top.

BROKEN TABLE
    Inhale and switch to the opposite side. Lift and push your right leg straight back while you strongly reach your left arm straight ahead. Take three deep breaths.

BROKEN AIRPLANE
    Now swing that right leg out to the right and straighten it while you bring your left arm out to the left. Take three deep breaths while you press that right hand into the floor, engage your core, and burn your butt.

BROKEN TABLE
    Reach forward again with your left arm and push that right leg back behind you. Take three deep breaths and hold your position.

SAFETY ZONE
    Exhale, push your ass back toward your heels while reaching your arms far forward, and rest your head on the ground. Take three deep breaths.

CAT LIFT
    Inhale and return to Cat Lift.

DOWN DOG
    Exhale, curl your toes under, push your hips up, and straighten your arms as you press into Down Dog. 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 as you drop and squat into Catcher’s Position. See if you can keep your heels flat on the floor.

REACH AND RISE
    Inhale as you lift your chest, shoulders, and arms skyward while you squeeze your knees a