Yoga routine in 15 minutes

The yoga It is an ideal discipline to tone your body, however, in the study McGee of New York they are combining the weights with the postures of yoga to have faster and more efficient results. GetQoralHealth presents you the following exercises of yoga to strengthen your body in 15 minutes.


What do you need?


1.5 kilograms dumbbells

1. Sentadilla: Stand up, hold the dumbbells next to your body. With the chest erect and the shoulders back, lower the hip and bend the knees as if you were going to sit down. At the same time, raise your arms above your head. Hold the position for a few seconds. Do 20 repetitions.


2. Butterfly breast: Stand up, take the dumbbells and cross the left leg on the right; bend the left knee to lower in a squat. Then open the arms to the sides, with the elbows slightly bent. Return to the starting position. Do 12 repetitions for each leg.


3. Warrior 1: Take the dumbbells, support the left foot on the floor, one and a half meters behind the right with the fingers pointing outwards, bend the right knee in the position of exertion (warrior position). With the right back, lower the torso towards the knee, keep the arms stretched. Contract the shoulder blades and bend the elbows to raise the dumbbells. Slowly lower to return to the starting position. Do 12 repetitions for each leg. To correctly make the position of the warrior 1, watch the following video:

4. Warrior 3: In the same position of the warrior 1, raise the right leg as much as possible until you make a straight line with your body. Against the shoulder blades and raise the dumbbells to chest height, then stretch the arms and raise them towards the ceiling. Return to the starting position. Do 12 repetitions for each leg.

To obtain excellent results, do the exercises going from one to the other without resting. Complement your routine with a balanced diet. Good luck!

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Video Medicine: Full Body 15 Minute Lunch Break Yoga (May 2021).