Yoga Benefits

The repeated jumping in this sequence is an energetic way to build muscle in your legs. It will increase your heart rate as you move back and forth rapidly while balancing on your wrists.

Benefits

Strengthens leg muscles; prevents stiffness and pain in wrists and ankles by improving circulation

Focus

Jump your feet no more than hip-width apart; turn both feet out so that you can lunge correctly and stay balanced.

1. Stand with your feet hip-width apart. Bring your hands to the front of your chest, fingertips together and palms facing down.
2. Jump your feet to 3-4 feet apart while lifting your arms out to your sides at shoulder height, palms facing down. Turn your toes out.
3. Grab your elbows. Squat and straighten up 7 times, keeping your back straight and your abdominal muscles tight. Exhale through your nose as you squat, and inhale through your nose as you straighten. Return to an upright position, jump your feet together, and release your hands to your sides.
4. Squat and place your palms flat on the floor on either side of your feet.
5. Keeping your arms strong and feet together, jump your feet backward and forward 7 times rapidly. Exhale through your nose as you jump your feet backward, and inhale through your nose as you jump your feet forward.
6. Jump your feet backward to hip-width apart. Press into your feet and hands, drop your head between your shoulders, and lift your hips into a strong inverted “V” shape. Bring your weight onto the backs of your heels to press them toward the floor.
7. Jump your feet together, “walk” your hands back toward your feet, and squat.
8. Straighten your legs and stand upright. Bring your hands to your chest, fingertips together and palms facing down.
9. Repeat the sequence 3 times, but build up to 7 repetitions over time for maximum benefit.