To try a yoga-like workout at home, follow this routine that Mandy Ingber and Jennifer Aniston created for SELF magazine.
Yoga: Do this routine three times a week, and after about four weeks you will look stronger, longer and leaner. Hold each pose for 30 to 60 seconds, approximately 5 to 10 deep breaths, then follow each pose with two sets of 8 to 10 reps of the paired calisthenic.
1. Butteryfly pose: Sit on ground with feet flat, knees bent, chest lifted. Bring soles of feet together, letting knees drop to sides. Grip feet with both hands (as shown). For a deeper stretch, inhale, then exhale, and bend forward from hips as far as you can. Hold for 5 to 10 breaths. “Allowing your hips to open in this pose is about allowing yourself to be receptive,” Ingber says. “As women, we’re givers, and it’s hard to receive. This pose lets you be open to all the good things coming your way.”
Calisthenic: scissors kick Lie on back, hands under hips, and raise legs toward sky, toes pointed. Keep back flat on mat and abs contracted as you crisscross legs, right over left, left over right, to complete one rep. Repeat. Do two sets of 8 to 10 reps.
2. One-arm balance: Start in push-up position, palms under shoulders, heels pressing back. Keeping left hand planted, stack feet and pivot to open chest, extending right arm up (as shown). “When your chest is open and you’re breathing deeply, it lifts your spirits,” Ingber explains. Hold for 5 to 10 breaths; switch sides and repeat. To make it easier: Place bottom knee on ground for support.
Calisthenic: push-up: Lie face down, feet together, palms flat below shoulders. Keeping body straight, press up to straighten arms. Lower almost to ground. Repeat. Do two sets of 8 to 10 reps.
3. Crescent pose: Stand with feet hip-width apart and step left foot forward 4 to 5 feet. Square hips, extend arms overhead, palms in, and sink down until left knee forms a 90-degree angle. Straighten right leg as much as you can (as shown). Hold for 5 to 10 breaths; switch legs, repeat. “We hold a lot of emotional energy in the hips, which is why they’re often tight. As you do this, notice what emotions come up,” Ingber urges.
Calisthenic: walking lunge From Crescent pose, step left foot forward about 2 to 3 feet in front of you, keeping torso straight; lower body until both knees form a 90-degree angle. Press off ball of right foot and step forward, coming into a deep lunge, to complete one rep. Repeat. Do two sets of 8 to 10 reps.
4. Bridge pose: Lie face up with knees bent, feet flat. Press heels into ground and lift hips toward ceiling, arms beneath you, shoulders rolled back, palms down (as shown). For a challenge: Clasp hands beneath you. Hold for 5 to 10 breaths. “All back bends are heart openers, so this is the pose where you want to melt into self-love,” Ingber explains. “The other benefit is that they are energizing. If you’re feeling sluggish, do a back bend.”
Calisthenic: pelvic tilt Holding bridge pose throughout, contract abs and butt to lower pelvis a few inches off ground. Raise and repeat. Do two sets of 8 to 10 reps.
5. Cat/Dog: Start on all fours, knees under hips, palms under shoulders. Inhale, lifting chin to ceiling, arching back (as shown). Exhale, dropping chin to chest, tilting pelvis under, rounding back like a Halloween cat. Repeat for 5 to 10 breaths.
Calisthenic: leg lift From Cat/Dog, straighten back, coming to tabletop position. Keeping knee bent, lift right leg toward sky and lower. Repeat for 8 to 10 reps. Switch legs. Do two sets each leg.
6. Tree pose: Stand with feet together, arms at sides. Grab left foot with hand and place sole on inside of right thigh, as high as possible, knee out. Press foot into thigh as you raise arms overhead, palms up (as shown). “To balance, clear your mind and focus on your breath instead of whatever else is going on in life. It always brings you back to the present,” Ingber says. Hold for 5 to 10 breaths; switch legs.
Calisthenic: plié squat Stand with feet wider than shoulder-width apart, toes turned out, arms at sides. Bend knees to lower torso, keeping knees directly over ankles, as you raise arms in front of you to chest height, hands clasped, for balance. Return to start and repeat. Do two sets of 8 to 10 reps.
7. Boat pose: Sit with knees bent, feet flat on ground. Lean back about 45 degrees, chest lifted, and extend arms at chest level, palms up, as you straighten legs (as shown). Hold for 5 to 10 breaths. “When you connect with your abdominals, you also reconnect with your identity, desire, and willpower,” Ingber says. “It’s a great pose when you’re going through a breakup.”
Calisthenic: Sit-ups From Boat, place hands behind you, palms flat, fingers forward. Brace body with hands as you contract abs to bend and straighten legs in and out. Do two sets of 8 to 10 reps.
8. Chair pose: Standing with legs together, reach arms overhead, palms in. As if sinking into a chair, bend knees until thighs are almost parallel to ground (as shown). Hold for 5 to 10 breaths. “Chair is a powerful pose. It’s very grounding,” Ingber says. “We’re always in the middle of two energies. Gravity is sinking you down; inspiration is pulling you up. You settle into both at once in this pose.”
Calisthenic: Squat Stand with feet shoulder-width apart, knees slightly bent, arms at sides. Squat down, bending knees until thighs are almost parallel to ground, extending arms, palms down, in front of you for balance. Be careful not to allow knees to creep past toes. Return to start and repeat. Do two sets of 8 to 10 reps.
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