Whether you are an exercise enthusiast, or just enjoy the pleasures of being outdoors in a new location, it is always a cathartic experience to exercise in a beautiful environment. If you are looking for a relaxing yet challenging exercise routine for your beach vacation, try this intermediate beach yoga routine. It will not only awaken and strengthen the muscles of your legs, arms, upper back and core, but it will invigorate your senses and allow you to take in and appreciate your surroundings. So, grab a beach towel or a yoga mat and hit the beach nice and early in the morning before it gets too crowded for a relaxing workout.
Sun Salutation ‘B’:
Begin by warming up your body with these series of poses. Flow through this sequence 3-5 times.
- Start in a standing pose (‘mountain pose’) at the front of your mat and your hands at heart center.
- Release your arms to the side of the body, and on the inhale, bend your knees, drop your hips and lift your arms up overhead and gaze at your hands.
- On your exhale, dive forward coming into a ‘standing forward bend’.
- On the inhale, lengthen your spine and come into a flat back.
- As you exhale, step or hop back and slowly lower yourself down from plank position keeping your elbows in tight to the side of your body (‘chaturanga’).
- Inhale and scoop your chest forward and come into ‘upward facing dog’ or ‘cobra’.
- On the exhale, flow into ‘downward facing dog’.
- As your inhale, step your right foot forward between your hands and come into ‘warrior 1’ (left foot turned to 45 degrees and arms raised up to the sky).
- Exhale and release your arms down. Step or hop back and lower down (‘chaturanga’).
- Inhale and come into ‘upward facing dog’, then flow into ‘downward facing dog’.
- As your inhale, step your left foot forward between your hands and come into ‘warrior 1’ (right foot turned to 45 degrees and arms raised up to the sky).
- Exhale and release your arms down. Step or hop back and lower down (‘chaturanga’).
- Inhale and come into ‘upward facing dog’, then flow into ‘downward facing dog’.
- Take 5 breaths, then step or hop both feet between hands and come into a forward bend.
- Slowly return to mountain pose and repeat the sequence.
Now that you are warm, do the following exercises and hold each pose for at least 5 breaths.
Awkward Chair Pose:
- Start in mountain pose and then bend your knees until the thighs are almost parallel to the floor.
- Keep butt low and keep your knees behind your toes.
- Raise your arms up toward the ceiling and keep your biceps by your ears.
- Hold here for 5 breaths.
Awkward Chair Pose with a Twist:
- Keeping the position above, bring your hands together and to heart center.
- Twist your upper body to the left, placing your right elbow on the outside of left knee.
- Hold for 5 breaths and repeat on the other side.
Warrior 2:
- Start in runners lunge with one foot between your hands and your back foot towards the back or your mat. Your hands are on either side of your front foot.
- Pivot your back foot so it is anchoring you to the ground and at a 45 degree angle.
- As you stand, raise your arms so they are parallel to the floor and in line with your legs.
- Gaze over your front finger tips and hold.
- Repeat on the other side.
Extended Side Angle Pose:
- Starting in your warrior 2 position, drop your front arm and place your palm on the mat on the outside of your front foot. Raise your other arm up in the air and gaze to the ceiling.
- Keep your front knee bent at a 90 degree angle and hold.
- Repeat on the other side.
Reverse Warrior:
- From warrior 2, bring the rear hand down the back of the rear leg.
- Bring the front arm up next to your ear.
- Keep the front knee bent and directly over the ankle, reach the rear hand down as your come into a backbend.
- Gaze up to your front fingertips and hold.
- Repeat on the other side.
Boat Pose:
- From a seated position, bring the legs straight up to a 45 degree angle.
- The torso will naturally fall back, but do not let the spine collapse. Make a ‘V’ shape with the body.
- Bring your arms out straight and in line with the shoulders. Balance on the sit bones.
- Hold for at least 5 breaths.
Camel Pose:
- Come up onto your knees.
- Draw your hands up the side of your body as you start to open your chest.
- Reach your hands back one at a time to grasp your heels.
- Bring your hips forward so that they are over your knees.
- Let your head come back, opening your throat.
- Hold and breathe.
Shavasana:
- This is your final relaxation pose.
- Lie on your back with your arms at your side (palms up) and your legs spread about hip distance apart. Let your feet fall open.
- Lay in this pose with your eyes closed and breathe deeply.
- Concentrate on your breath as you inhale completely, and exhale completely.
- Relax in this pose for at least 10-20 breaths.
Gillian Johnson BA, CSCS