Yoga_Journal_USA_Your_6Week_2017

WEEK 1 WEEK 2 WEEK 3

MONDAYS

CORE

Hard Core (p. 48) Hard Core (p. 48)

Hard Core (p. 48) +

Tap Your Core Power Source

(p. 42)

TUESDAYS

LEGS, HIPS, &

GLUTES

Take a Seat (p. 62) +

The Lumbar Lowdown (p. 84)

Do the Twist (p. 68)

The Lumbar Lowdown (p. 84) +

Do the Twist (p. 68)

WEDNESDAYS

BACK & TWISTS

Camel Pose (p. 70) +

Revolve to Evolve (p. 90)

Camel Pose (p. 70) +

Revolve to Evolve (p. 90)

Back in Action (p. 88)

THURSDAYS

CORE

Hard Core (p. 48) Hard Core (p. 48)

Hard Core (p. 48) +

Tap Your Core Power Source

(p. 42)

FRIDAYS

ARMS & SHOULDERS

Eagle Pose (p. 24) +

Shoulder Savers (p. 34)

Reach for More (p. 38)

Shoulder Savers (p. 34) +

Reach for More (p. 38)

SATURDAYS

TAKE A CLASS/

VIDEO DAY

Pop into a beginner’s class,

or sign up for Yoga Journal’s

Yoga for Beginners online course

at aimhealthyu.com

Try a Vinyasa Flow class, or regis-

ter for Yoga Journal’s Vinyasa 101

course with teacher Eddie Modes-

tini at aimhealthyu.com

Take an Iyengar class, or join

Yoga Journal’s Iyengar 101 course

for inspiring practices from senior

Iyengar teacher Carrie Owerko

at aimhealthyu.com

SUNDAYS

MEDITATION IN

MOTION

Alternate-Nostril Breathing

(p. 92), 5 minutes

Alternate-Nostril Breathing

(p. 92), 10 minutes + Light, Fresh,

Fa s t (p. 104)

Inner Peace, Outer Beauty (p. 94)

+ Eat Like a Yogi (p. 100)

We’ll focus mostly on content drawn from

this special issue of Yoga Journal, but for a

change of scenery, we recommend taking a

class in a studio once or twice a week or

working out with one of the great DVD

selections listed below. (Find even more

video suggestions on page 22, or check out

yogajournal.com and yogavibes.com.)

If you’re a beginner, follow our plan and

take it slow, using the poses on each section

opener to warm up. Let the benefi ts build—

you’ll get there. Alternately, pick and choose

from this issue as you see fi t. Either way,

positive results should follow!

SIX-WEEK TOTAL

SHAPE-UP PLAN

Many of our workouts suggest starting

a practice with Sun Salutations (a.k.a.

Surya Namaskar). On super-busy days,

this can be a practice all by itself!

Here’s how to complete the sequence:

• Standing at the top of your mat in (1) Tadasana (Mountain
  Pose), inhale and stretch your arms overhead into (2) Urd-
  hva Hastasana (Upward Salute).


• Exhale and reach your arms forward as you hinge from
  the hips into (3) Uttanasana (Standing Forward Bend).
  Extend the breath for a microsecond and release all ten-
  sion. Inhale, fl atten the back, and come up to (4) Ardha
  Uttanasana (Half Standing Forward Bend).

salute the sun

1

2

3

SIX-WEEK TOTAL 4

SHAPE-UP PLAN

10 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH