The P90X "Yoga X" workout, one of the 12 P90X extreme home fitness DVDs, works to strengthen your muscles and increase your flexibility, coordination and balance. Based on the philosophy of Hatha yoga, "Yoga X" is 90 minutes of yoga exercise movements or asanas, which when performed regularly, boost energy and improve overall body and brain health. You will need a yoga mat, yoga blocks and a towel for this workout.
Warmup
Hold each warmup pose for five deep breaths. Begin with mountain pose, and then move into a forward hamstring stretch with your feet spread wide apart. Next, transition to a bent-over torso twist -- place one hand on the floor and raise the other to the sky -- gently twisting your torso. Repeat the torso twist stretch on your other side. Perform bilateral split-leg hamstring stretch and standing side stretch and then complete three sequences of Ashtanga sun salutations. Finish by stretching your calf muscles in the yoga posture downward dog.
Standing Yoga Flow
Move through one Ashtanga sun salutation after performing each of the following yoga exercises, and also midway during any yoga movement requiring two repetitions. Begin with runner's pose and flow into crescent pose, warrior one, warrior two, reverse warrior and triangle pose. Next, from warrior two position, move into twisting triangle, prayer twist, right angle and grab and prayer twist to side arm balance posture. From crescent pose, flow to warrior three position, standing split, half moon pose and then twisting half moon pose.
Balance Poses
While many of the P90X yoga movements improve your balance, Tony Horton, the creator of P90X, names four postures that will specifically increase your ability to balance: tree, royal dancer, standing leg extension and crane. The first three positions require you to balance on one leg and then to repeat the exercise with the opposite foot firmly planted on the ground. Hold the first two positions for 90 seconds each, standing leg extension for 30 seconds and crane pose for 1 minute.
Floor Exercises
Stretch out by moving into a seated position to complete a seated spinal stretch, stretching your spine both clockwise and counterclockwise. Get up on your hands and knees and perform two yoga poses: cat and frog. Next, depending on your fitness level perform, bridge pose or wheel pose. Follow with a sequence of plough into shoulder stand with leg variations, then back into plough pose. Then from a seated position, execute table pose, cobbler pose and one leg hamstring stretch into two legs hamstring stretch.
Stomach Exercises
Focus on your abs. Start with touch the sky position, maneuver into boat pose, half-boat pose, scissor pose, torso twist hold and deep torso twist hold, on both sides of your body. Repeat touch the sky position, but this time gradually increase the distance you raise your legs and arms, every 20 seconds.
Cool Down
Stay on your back and perform side twists, glut stretches and a relaxing yoga pose: happy baby. Next, maneuver to all fours and assume child's pose. Then, roll over and lay on your back to hold corpse pose, fetal pose and lotus meditation pose. Customize your cool down to meet your body's needs.
References
- "P90X Extreme Home Fitness Guide"; Beachbody; 2007
- "P90X Extreme Home Fitness Yoga X DVD"; Beachbody; 2007
- "International Journal of Yoga Therapy"; Application of Hatha-Yoga Asanas to Chronic Cystitis Using Western Medical, Chinese Acupressure, and Ayurvedic Points of View; Dawn R. Mahowald, et al.; October 2000
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