Day 13 - Warrior III Tucks

Difficulty - Advanced
Muscle Groups Addressed - Glutes, Hamstrings, Quads, Core

This is a borrowed move from everybody's favorite digital trainer, Tony Horton. P90X2, an at-home workout program sequel to the well-known P90X focuses heavily on balance and core-work, which I think are both well encompassed within this exercise.

A Warrior III Yoga Pose (Virabhadrasana III) looks like this:
Begin in a lunge position with one knee bent forward at a 90 degree angle and the other leg straight behind you. You can rest your arms at your side or gently on your front knee. Simultaneously bring your back leg up while straightening your front leg, and bring your hands up on either side of your head, palms facing each other. Your entire body should be parallel to the floor. Hold this pose for 5 seconds.

<< Now, slowly tilt your body upwards while bending the back leg. Keep your hands extended out by your head and raise them into the sky as your body tilts up. Hold the leg in this bent position, arms high for 5 seconds.

>> Bring the opposite arm from your raised leg (If your left knee is up, crunch with your right arm) down so that you make contact between your elbow and your knee. Use the other arm for balance as you hold this crunched position for 5 seconds. Breathe. Try to reverse the arm and leg movements back into the Warrior III pose. If your balance is waning, then bring your body down to a standing position and repeat the motion on the other leg. This is a great routine that will do amazing things for your balance and strengthen your core.