women

Burn fat and free your mind with a fusion of yoga and martial arts. Yes, really!

Mixing high-intensity boxing with calming yoga may not sound like a match made in workout heaven, but Kickasana, a blend of Thai boxing and vinyasa flow poses, is proof that opposites can attract and yield results.

This workout offers all the benefits of the fast-paced martial art (all-over body toning) with the stress-relieving perks of yoga. A surefire way to burn calories while clearing your mind, the workout focuses on short, sharp bursts of martial arts movements teamed with mindful breathing.

Each boxing move is balanced with a yoga pose to help stretch out your muscles, and sessions end with a mini meditation to leave your mind calm and centred.

For best results, try these moves in the order they’re shown three times a week, and finish with a few minutes of meditation.

Cat Position

Areas trained: Core, stomach, back, arms, shoulders

Description: Cat position

Cat position

Technique

Begin on your hands and knees, with your hands directly under your shoulders and knees under your hips.

Arch your back up to the ceiling then back down, breathing in as you arch up and out with a ‘lion breath’ as you lower.

All levels: 20 reps

Safety Tip

Keep your stomach tight and your hands firmly on the floor

Punching

Areas trained: Bottom, core, shoulders, legs

Technique

Make a fist with both of your hands and raise to your chin.

Jog on the spot with your knees high and punch with the left hand, then the right.

All levels: 30 reps

Safety Tip

Don’t overextend your elbow

Warrior I

Areas trained: Bottom, thighs, back, shoulders, core

Description: Warrior I

Warrior I

Technique

Stand with your feet together, then take a big step backward with one foot and exhale slowly.

Raise your arms up toward the ceiling, drawing your shoulders back and down as you do so.

Turn your back foot 45 degrees and bend your front leg until the thigh is almost parallel to the floor.

Look up to the ceiling and lean your body slightly backward, bringing your arms back with you.

Beginner: 30 seconds each side

Intermediate : 45 seconds each side

Advanced: 1 minute each side

Safety Tip

Don’t push your lead knee over your toes and keep your core tight

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