Nina Dobrev’s favorite thing to do is yoga, so that’s what I made up for you today: a 15 minutes yoga workout. This yoga workout is exactly what she does to get her body into that perfect shape that she is.
Great yoga workout
Come down and get confortable on something nice and flat, like a carpet or a mat. We’re gonna start with some stretches so make sure your back is flat on the ground.
1. Glute stretch
We’re gonna pull our right leg in and just give our glutes a nice stretch. While we’re doing this yoga workout we just wanna be nice and calm so stay like this and inhale and exhale slowly. After 15-20 seconds swith legs and bring the other leg to your chest. Just pull your knee towart your chest and breathe deeply. It doesn’t matter how flexible you are, you will feel that good stretch within your quads and glutes. Again, stay like this for 15-20 seconds.
2. Hamstring stretch
This time we’re gonna work on hamstrings so keep your leg streight and pull it toward your chest. Inhale and exhale then change leg after 15 seconds. Make sure you’re holding the leg behind the thigh, not behind the knee.
3. Knee hug and roll
For this yoga workout we’re gonna bring both of our knees towards our chest and wrap our arms around legs. Now roll on your spine very gentle to each side and at the same time inhale and exhale nice and calm. Do this yoga exercise for about 20 seconds.
4. Single leg rise and stretch
Bring your right leg up and hold on behind your thigh while your head and shoulders are off the mat. Inhale and exhale. Let your leg down and bring your arms over your head so your entire body lies in a streight line. Repeat the exercise with the other leg. Do 5 slowly stretches for each leg.
5. Bicycle holds
Bring your right elbow to your left knee and hold it there for 5 seconds and think about using your oblique muscles. Switch over to the other side and hold it for 5 seconds. If you don’t feel you obliques really well, just twist a little bit more. Do this exercise 5 times for each side.
We’ve just done slow bicycles and we’re gonna do it very similar, we’re just gonna up the tempo slightly. So we’re gonna still doing it nice and slow (hold on for 3 seconds instead of 5 like you’ve done with bicycle holds). It is important to keep your legs off the ground the whole time. Do 10 reps for each side.
7. Rolling front crunch
What we need to do to work those abs again is to put our legs in the air, our arms up too. Come down but without touching the mat and then we’re gonna bring the knees to our chest and squeeze. Extend the legs and arms up to the ceiling (starting position) and repeat this yoga move 10 times.
8. Rolling side twist
Sqeeze the legs in toward the chest, bring your arms out the sides and twist your lower body gently to left and then to right. Come back to center and give your legs a squeeze and start over. Do 10 slowly reps.
We’re gonna stay in a similar position but when you come out from your squeeze yo’re gonna extend your legs up and twist to each side. Slightly bend your knees while twisting. As you come back to the top bring those knees to the chest, squeeze and then start over. Do 10 reps.
9. Single leg boat pose
Bend your knees and bring your feet slightly closer to your buttocks. Extend the left leg (the thighs must stay parallel), get up and grab it behind the thigh. Open up the chest, squeeze your abs and hold it there for 3 seconds and release it down. Switch leg and do 10 reps for each leg.
Stand just on your butt, legs and back up from the mat. Stretch your legs in front of you, open your arms up to the sides and keep your back streight. Hold this position for a minute. You can hold your thighs if this is too hard for you. Inhale and exhale slowly.
If you enjoyed this yoga workout please share it with your friends. Stay fit!