Exercise Database

Kneeling Warrior Lunge

The kneeling warrior lunge is a variation of the traditional warrior lunge that is performed from a kneeling position. It targets the muscles of the lower body, including the quadriceps, hamstrings, and hip flexors, while also improving balance and flexibility. Begin by kneeling on a mat or soft surface with your knees hip-width apart. Take a big step forward with your right foot, placing it flat on the ground in front of you. Ensure that your right knee is directly above your right ankle, forming a 90-degree angle with your shin. Your left knee should remain on the ground behind you, with the top of your left foot pressing into the floor. Engage your glutes and gently press your hips forward to deepen the stretch in the front of your left hip. Keep your pelvis level and avoid overarching your lower back. Keep your torso upright, with your shoulders stacked over your hips. Avoid leaning too far forward or backward, maintaining a neutral spine position. You can place your hands on your right thigh for support, or if you prefer, raise your arms overhead, reaching towards the ceiling. Keep your shoulders relaxed away from your ears and your chest open. Hold the kneeling warrior lunge position for 20-30 seconds, breathing deeply and evenly. Focus on relaxing into the stretch and feeling the sensation in the front of your left hip and the back of your right thigh. After holding the stretch on one side, carefully return your hands to the ground and step your right foot back to the starting kneeling position. Repeat the same steps with your left foot stepping forward into a lunge position. Perform 2-3 repetitions on each side, gradually increasing the duration of the hold as you become more comfortable with the stretch.

Warrior High Lunge

The Warrior High Lunge, also known as Warrior I Pose, is a foundational yoga pose that strengthens the legs, stretches the hip flexors, and opens the chest and shoulders. Begin standing at the top of your mat in Mountain Pose (Tadasana). Stand tall with your feet hip-width apart and your arms at your sides. Step your left foot back about 3 to 4 feet (depending on your comfort and flexibility), keeping your feet hip-width apart from left to right and your front foot facing forward. Your back foot should be turned out slightly at about a 45-degree angle. Square your hips towards the front of your mat, aligning your right hip with your right knee. Square your shoulders towards the front of the mat as well, keeping your chest open and facing forward. Bend your right knee, stacking it directly above your right ankle. Aim to create a 90-degree angle with your front leg, ensuring that your knee does not extend past your ankle to protect your joint. Lengthen your spine by reaching your arms overhead, bringing your palms together in prayer position or keeping them shoulder-width apart. Keep your shoulders relaxed and away from your ears. Engage your core muscles to stabilize your torso. Press firmly into the outer edge of your back foot to help activate your leg muscles and maintain balance. Keep your gaze straight ahead or lift it slightly upward, finding a focal point for balance and concentration. Hold the Warrior High Lunge for 30 seconds to 1 minute, or longer if you're comfortable, breathing deeply and evenly. Focus on grounding through your feet and maintaining strength and stability in your legs and core. To come out of the pose, lower your arms and step your left foot forward to return to Mountain Pose. Repeat the Warrior High Lunge on the opposite side, stepping your right foot back this time. If you have difficulty balancing, you can widen your stance slightly or place your hands on your hips for added stability. You can also shorten your stance or practice against a wall for support. For a deeper stretch in the hip flexors, you can deepen the bend in your front knee or bring your hands to the floor on either side of your front foot. Warrior I can also be performed with a backbend by gently arching your upper back and lifting your chest towards the sky.

Stability Ball Hamstring Stretch

Steps : 1.) Start by sitting on an exercise ball with an elevated posture and extend your legs out with heels planted on the floor, toes pulled towards your knees. 2.) While keeping your legs straight, slowly lean forward keeping your pelvis in position until you feel a stretch. 3.) Hold this position for 15 to 30 seconds and return back to the starting position.

Stability Ball Hug

Steps : 1.) Start by sitting on the floor with an exercise ball in between your legs and close to your body. 2.) Hug your arms around the exercise ball as a support for your body during this stretch 3.) Then position your feet so that they are flat on the floor. 4.) Grip tightly against the exercise ball feeling a full stretch in your back and hold for about 15 to 30 seconds. 5.) Repeat for as many reps and however long you desire.

Peroneal Stretch

Steps : 1.) Start in a seated position and take either a belt, rope or band and loop it around one of your feet. 2.) Extend both legs out in front of you, then take the belt that is wrapped around the foot and pull so that your foot becomes inverted. 3.) You will want the inside of that foot being pulled towards you and hold this position for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

Mighty Pose

Steps : 1.) Start by standing with your feet shoulder width apart, big toes and inner thighs together and hands at your sides. 2.) Positioning your heels firmly on the ground, bend at your knees, reach out with your arms in front of you and press your palms together. 3.) Take a deep breath in and raise your arms overhead keeping your elbows as straight as possible as you make this motion. 4.) Lift up from the hips and unhunch your shoulders, press your pubic bone forward and flattening out your upper back. 5.) Bend your knees to lower your hips and press your inner thighs closer together. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Fish Pose

Steps : 1.) Begin by sitting on the floor with your legs straight in front of you and feet close together. 2.) Take your hands, place them behind your body with palms facing backward and lean back to put the pressure on your forearms. 3.) Straighten out your arms and lift upward with your chest. 4.) Lean back towards the floor keeping your head up and slide your elbows up towards your head. 5.) Stretch your arms overhead and reach up with your fingertips, holding onto this position for 5 to 10 breaths.

Dumbbell Decline One-Arm Fly

Steps : 1.) Start off by laying on an decline bench, with your feet flat on the floor or secured in foot rests, one arm holding a dumbbell and arm extended over your chest. 2.) Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Ab Curl

Steps : 1.) Lay down on a mat with your feet firmly planted on the ground and knees slightly bent. 2.) Place an exercise ball right above your abdominals with your hands on the ball, then slowly roll the ball up your thighs pausing at the top near your knees, holding this position for a few seconds. 3.) Return the ball back down to the starting position slowly and repeat for as many reps and sets desired.

Band Shoulder Press (Stability Ball)

Steps : 1.) Begin by sitting on an exercise ball that is placed on top of a stretched band with a grip held in each hand and keeping your feet flat on the floor. 2.) When balanced slowly press the bands upward so that they are elevated over your head and hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension with Hands Behind Head

Steps : 1.) Begin by kneeling down and leaning into an exercise ball with your toes pointed on the floor and placing your hands behind your head. 2.) Extend your spine upward and push on the exercise ball with your pelvis as you move up. 3.) Return back to the starting position and repeat for as many reps and sets as possible.

Stability Ball Hip Extension

Steps : 1.) Start by rolling onto a stability ball getting into a push up position, with the exercise ball right underneath your hips. 2.) Keep your legs straight together and lift them as far back as you are able to. 3.) Raise both legs slowly and make sure not hyperextend your back, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Single-Leg Hamstring Stretch

Steps : 1.) Start off by sitting on an exercise ball with one leg stretched out in front of you while the other is bent inwards towards the ball while keeping your spine straight and upright. 2.) When in place, slowly tilt your hips forward towards your straightened leg while your hands are rested upon your bent leg. 3.) Hold as soon as you feel as stretch in your legs hold onto this position for 15 to 30 seconds and release. 4.) Repeat with the opposite leg.

Stability Ball Hip Flexor Stretch

Steps : 1.) Start off by sitting on an exercise ball with one of your feet in front of the ball and the other behind it, both feet extended. 2.) Take your hands and place them upon your forward knee and sit up straight. 3.) Move your hands back towards your hips, after your in place, and push down on your hips until you start to feel a stretch. 4.) Hold this position for a few seconds then switch sides and repeat steps with opposite leg.

Side-Lying Floor Stretch

Steps : 1.) Start by laying on your side, keeping your one knee slightly bent in front of you and the other extended out behind the bent. 2.) Extend your arms out over your head, hands on top of each other, reaching out above you. 3.) Hold this position for 15 to 30 seconds and then release. 4.) Repeat for as many reps and duration as desired.

Dumbbell One-Arm Hammer Curl (Prone)

Steps : 1.) Start by taking an adjustable bench and elevating it to around 30 degrees, with your legs extended behind you and toes on the floor, and your arms in front of you with a dumbbell in one hand. 2.) Hold the dumbbell in a neutral grip and let it hang towards the ground. 3.) Slowly elevate the weight up towards your shoulders, isolating your bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Roll Down

Steps : 1.) Start by sitting on the floor with your knees bent and feet planted firmly on the floor, 2.) Hold an exercise ball in between your hands and arms raised over your head. 3.) Once in position slowly roll down onto your back with control, keeping your feet planted on the ground and knees still bent, and the ball resting on the floor above your head. 4.) Slowly, while squeezing your abs, bring the ball back up towards the ceiling and roll back up to the starting position. 5.) Repeat for as many reps and sets as desired.