This is a longer rigorous regimen meant to challenge and push you to your limits. I sped up the video to keep it interesting. Take lots of breaks and make sure you don’t feel any pain. I encourage you to slow things down. For example, holding stretches for at least 10 seconds is beneficial. In general I recommend you do things slower and longer – so if you see me doing squats at 2 seconds each – try increasing it to 4 seconds, then 8 seconds – marrying your breath with your movement – inflating your lungs as you lower your body, pausing briefly at the bottom, and exhaling slowly as you lift up to the sky.
Don’t worry about finishing 100% of the workout. Being consistent key – so perhaps dedicate one hour per week, or one hour per day – based on your current fitness levels. Over time you can increase weekly practice time. If you feel sore, do take a rest day – or multiple rest days. Make sure you listen to your body.
This is a flexible regimen in so much as it can be used to focus on different goals. For example, if you’d like to focus on cardiovascular conditioning, be sure to keep your heart in its “Target HR [Heart Rate] Zone”; Check out the American Heart Association for a list of ranges sorted by age - https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates; for example if you’re 35 years old your heart rate should be between 93 and 157 beats per minute.
Focus on your breathing throughout this regimen. I recommend breathing through your nose – four seconds in and four seconds out. Witness your breath while feeling the sensations in your body.
And change it up - keep it fresh; ensure you have ample variation in your yoga practice. Experiment with shuffling the order of the workout and see what type of impact that has on your body. The human body is incredibly good at anticipating work; by changing our regimen we keep the body fresh - ready for anything.
Drink adequate amounts of water to ensure you’re well hydrated. Listen to your body and stop if you feel pain. Have fun!