TAKE I T UP A NOTCH
Nailed it? Make the workout harder with these amped-up variations
Sub it in for: Chair Pose From Chair pose, revolve your body to the lefthand side to come into a side twist. Bending your knees further, place your right elbow on the outer side of your left knee and your left elbow on the upper side of your left thigh (A). Slowly lower your body down towards the floor and gently begin to lean your body weight into your arms, making sure to maintain your arm positioning. Now transfer your full body weight into your arms, working to hug your knees into your chest with your inner thighs holding tight together (B). Hold for a breath and then release. SETS: 1 REPS: 3 to 4
SIDE TRAVELLING APE
Sub it in for: Travelling Beast Start in a deep squat. Plant your hands on the floor in front of you, with your left hand in front of your right foot (A). Press your hands into the ground and jump up, travelling to the right and, if possible, holding your legs in the air for a moment (B). Allow your trailing foot (your left foot) to land first, lining it up behind your right hand (C). Once your right foot also lands, pull your hands off the floor and sink back into a deep squat. SETS: 3 to 6 in each direction REPS: 10m per side or until you lose form.
Sub it in for: Crab Reach Start on hands and toes in an inverted-V shape. Bend your right knee to left elbow. In one fluid movement, extend your bent leg back while opening your hips to the right (A) and then take it back to your elbow. Go with the flow and flip your leg over to complete a gentle back bend, reaching your arm up into the air (B). SETS: 6 each leg.
SIDE KICK THROUGH
Sub it in for: Underswitch. Start in Beast position (A). From here, simultaneously lift your left leg and right arm, then rotate your body so your leg travels under your body. Land in a modified Crab position with your leg extended as though you're kicking it out and away from your body (B). Reverse the movement to return to Beast. That’s one rep. SETS: 3 REPS: 15 to 20 per leg.
B A Control this motion by engaging your core. B C