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Blast calories and free your mind

amNewYork staff
3:26 PM EDT, May 27, 2008
trainer

Nanci Murielto demonstrates Forward Bend at Big Apple Yoga. (Kristy May)


Listen up, Type-A personalities. Here's a workout that can kick your butt, blast mega calories and build solid strength. How about if we add emptying your mind, melting your tension and leaving you with an overall feeling of bliss? Now we're talking! Instructor Nanci Muriello from Big Apple Power Yoga gives us the details.

1. Half Pigeon: Front leg is at a 90-degree angle or less. Back leg extends straight behind you. Fold forward or stay upright, close eyes and drop head down

2. Double Pigeon: Stack your shins on top of each other, legs at right angles. Upper anklebone extends out so it is not pressing on the bottom leg. Flex both feet, close eyes, drop head

3. Frog: Legs at right angles. Heels in line with knees, knees in line with hips. Contract belly upward to support the low back. Fold forward, drop head, close eyes

4. Forward Bend: Lengthen legs in front of you on the floor. Hinge at your hips and reach for your feet or shins. Bend knees as needed. Drop head, close eyes.

5. Reclined Bound Angle: Lie down onto your back. Bring legs into a butterfly shape, heels together, knees out to side on the floor. Arms extend on the floor, palms up. Come into deep rest. Close eyes.

More info at www.bigapplepoweryoga.com

Copyright © 2008, AM New York

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