Bikram Yoga

Cardiovascular conditioning

This week, increase either the frequency or duration of your cardio training. If you were training three times a week, increase to four times, or if you were training for a total of 100 minutes, increase by 10 percent to 110 minutes.

Muscle conditioning

Perform one set of each of today’s exercises, and the last four weeks’ exercises, two to three times this week. Focus on “putting your mind into your muscles” –concentrate on where you should be feeling each exercise, and really squeeze those muscles. In each of the exercises, maintain proper posture and keep your abdominals pulled inward.
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Outer thigh lifts

Beginner: Hold the handles of your exercise tube in each hand, and step on the middle of the tube. Keeping your abdominals contracted and maintaining proper posture, slowly lift one leg out to the side. Try not to lean into the supporting leg, and lift the leg only about 30 degrees off the floor. Alternate legs, performing eight to 15 reps on each side.

Intermediate: Perform the same exercise as above, but do eight to 15 reps consecutively on one leg before switching to the other leg.

Advanced: Perform the same exercise as above, but use two tubes or a heavier resistance tube.
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Lateral shoulder raise

Beginner: Stand upright with perfect posture and hold a pair free weights (1 to 3 pounds). Stand on one leg, but keep the other leg lightly in contact with the floor to help you maintain your balance. Slowly lift the weights to the side to shoulder level, keeping your elbows slightly bent. Perform five to eight reps on each leg.

Intermediate: Perform the same exercise as above, but stand completely on one leg.

Advanced: Perform the same exercise as above, but increase the weight.
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Leg lowers

Beginner: Lie on your back with your legs suspended at a 90-degree angle at your hips and knees. Keep your abdominals contracted and pulled inward and your back in its neutral position. Hold for 30 seconds, then release. Do this five times.

Intermediate: Perform the same exercise as above, but slowly lower one leg halfway toward the floor while the other leg remains stationary. Keep the abdominals pulled inward throughout the exercise. Perform 10-15 reps each leg.

Advanced: Perform the same exercise as above, but lower one leg all the way to the floor.
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Hip flexor stretch

Put yourself in a lunge position, with your front knee positioned over the front ankle and your back knee positioned comfortably on a mat or towel. Straighten your spine so your posture is fully erect. Lightly press your hips forward. Feel the stretch in the front of the thigh.