P90X Yoga was another enjoyable class. The class focused on many of the more common yoga poses that one would do in a traditional class and Tony Horton does a decent job of dialing down his crazy energy and talking. Further, he provides some decent tips on proper alignment and modifications for the yoga poses. This is an important class to the P90X workout: It gives your body a bit of a reprieve from the intensity of most of the P90X program and stretches out the muscles you’ve been working so hard.
May 21, 2010. Right now I am not even doing p90x. I'm only doing the yoga as my workout. My plan it to eventually do it everyday until I can successfully get the whole thing down. It's building awesome strength, especially for a 340lb 6'6 guy. 2 points 7 years ago. With Yoga, even if you went to a yoga class at some studio, beginers are not. Stay connected wherever you go - start or join a 100-person meeting with crystal-clear, face-to-face video, high quality screen sharing, and instant messaging.
Some background: I’m not a huge Yoga person. My husband and I have been taking Yoga classes over the last six months. My husband and I joke that taking classes is sort of like physical therapy that we HAVE to do to prevent injuries and maintain decent flexibility. Anyway, the P90X yoga poses were very familiar to me and most are easy enough for beginners. However, if you aren’t very flexible, you’ll probably need to work up to some of the yoga poses that Tony Horton takes you through.
The P90X Yoga program is 90 minutes long and is built around Hatha Yoga. Although many classes you’d take at a studio can be up to 90 minutes, this workout felt a little long. After a brief warm-up, Tony Horton launched into the bulk of the class, made up of Moving Asanas, Balance Postures, Floor Work and something Tony Horton likes to refer to as The Yoga Belly 7. For those of you who are familiar with the practice, here is a list of the yoga poses, and some commentary:
Moving Asanas: Each Asana starts with your standard Chaturanga, Upward Dog and Downward Dog. I’m going to be really honest here, I am not a huge fan of Asanas and so, I felt this portion of the P90X workout was extremely long (12 poses on each side of the body to be exact). It lasted for over 45 minutes…meaning more than half the class.
- Runner’s Pose
- Crescent Pose
- Warrior One
- Warrior Two
- Reverse Warrior
- Triangle Pose
- Twisting Triangle
- Chair to Twisting Chair (Prayer Twist)
- Right-Angle Pose to Extended Right-Angle Pose & Grab – Note: FYI the Right-Angle Pose & Grab was especially challenging for those who are not that flexible)
- Prayer twist from Runner’s Pose to Side Arm Balance
- Warrior Three to Standing Splits
- Half Moon to Twisting Half Moon – Note: these are very challenging for those who are not very flexible or who aren’t very balanced
Balance Postures: Personally, I enjoy yoga poses for balance. So, I felt this was a bit on the short side. Each was done for 30 seconds on each side of the body.
- Tree
- Royal Dancer
- Standing Leg Extension
Floor Work: Floor work is usually my favorite among yoga poses. Maybe it is because it feels less difficult when you are lying on the floor. But, for sure, this was the easiest part of the class.
- Crane (Pre-Handstand) – Note: I feel like this is also called Crow, but I’m not sure. This is definitely one of the most challenging yoga poses in this workout, especially if you haven’t done it before.
- Seated Spinal Stretch
- Cat Stretch
- Frog
- Bridge or Wheel
- Plough into Shoulder Stand with Leg Variations into Plough
- Table
- Cobbler Pose
- One-Legged Hamstring Stretch into Two-Legged Hamstring Stretch
The Yoga Belly 7: I was not a big fan of these exercises. I feel that a lot of them focused on the lower section of the abdominal muscles and neglected the upper abdominals and obliques. Further, Tony Horton somehow forgets he is leading a Yoga class and goes back to his traditional format of yelling at people and talking incessantly to push them harder. It sort of takes away from the meditative experience you’d expect in a Yoga class.
- Touch the Sky
- Boat
- Half Boat
- Scissor
- Torso Twist Hold
- Deep Torso Twist Hold
- Touch the Sky (again)
The class ends with some stretches, child’s pose, shavasana and fetal pose. Finally, Tony Horton completes the workout with three long “Ohms.” As decent of a job as he does, it is very difficult to feel at peace or meditative with Tony leading the way. All of that said, it felt good to stretch out all of the muscles I worked this week.
Interest piqued? Buy the P90X Extreme Home Fitness Workout Program here.
P90x Yoga Video Download
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Equipment Needed:
- Chair or stool (or short uncle)
- Towel
- Heart Rate Monitor*
- Puke Bucket*
*optional
Duration: 58:36
List of exercises:
- Jump Squats
- Run Stance Squats
- Airborne Heisman
- Swing Kicks
- Squat Reach Jump
- Run Stance Squat Switch Pick-Ups
- Double Airborne Heismans
- Circle Run
- Jump Knee Tucks
- Mary Katherine Lunges
- Leapfrog Squats
- Twist Combos
- Rock Star Hops
- Gap Jumps
- Squat Jacks
- Military March
- Run Squat 180 Jump Switch
- Lateral Leapfrog Squats
- Monster Truck Tire Jumps
- Hot Foot
- Pitch and Catch
- Jump Shots
- Football Hero
Here's the funny thing about P90X Plyometrics, a lot of folks who do this routine think that just because the workout is called 'Plyometrics' that they are actually, well, doing plyometrics. Fact of the matter is this: P90X Plyometrics really should be called 'Cardio Jumping'.
P90x Yoga Download For Mac Download
Sure, there are some true plyometric-type exercises in this workout, but, as I will explain in further detail below, plyometrics is all about explosive muscle contractions and what is known as 'ground contact time'. More specifically, real plyometrics should have a main focus on minimizing the amount of time one touches the ground.
Take another look at the exercise list above. The exercises that I have made bold , could actually be considered 'plyometrics' (based on how they are done and taught in this workout). Let's get into further detail:
Plyometric Mechanics and Physiology
Plyometrics are a type of activity or exercise in which you creating the most amount of muscular force you can in a short period of time. These types of exercises use the natural elasticity of muscles as well as their reflex capabilities to create quick, explosive power. Plyometric programs have been and will continue to play a large part in training of athletes due to their tremendous applications to sport.
Mechanical Model of Plyometric Exercise
If you were to take a rubber band and stretch it out, the band would develop 'potential energy'. If you suddenly release a stretched rubber band, the potential energy would then release very rapidly. Similar type principles can be applied to the human body. Muscles, tendons and ligaments all contain elastic properties that can be utilized in powerful, explosive, athletic actions.
The main powerhouse or driving force behind plyometric movement is known as the 'series elastic component' (SEC). The SEC is partly composed of muscular elasticity, but is mainly driven by the elastic components in the tendons. Although the SEC is very similar to stretching a rubber band, there are some differences as well.
During the 'loading' or eccentric phase of a plyometric action (muscle lengthening), there is potential elastic energy stored in the tendons and muscles. If there is a quick transition to the concentric or 'explosive' phase, then the elastic, potential energy stored in the tendons can be utilized in the explosive action.
If, however, the eccentric phase takes too long, or the transition to the concentric phase is not fast enough, much of the stored elastic potential energy ends up dissipating as heat. This is where the plyometric action is different than a rubber band. As long as the rubber band is not stretched too far, the stored energy will remain there until released. This is not the case with stored elastic energy in the muscles/tendons however, as the muscles will simply just 'release' and stretch their fibers instead.
Neurophysiological Model of Plyometric Exercise
Inside each muscle, there are proprioceptive organs called 'muscle spindles'. There are similar-type organs in tendons known as 'Golgi tendon organs'. The job of these proprioceptors are to essentially protect the muscles and ligaments of the body. They detect sudden changes in length of the muscles and tendons and will reflexively shorten in order to protect the tissues.
For example, when you go to visit the doctor for a physical, often times, they will have you sit on the edge of the examination table and have you hang your leg over the edge, relaxed. They will then take a small hammer and knock your patellar tendon just below your kneecap causing the 'knee-jerk response'. This is caused by the muscle spindles detecting a quick, but relatively small, lengthening of the patellar tendon, causing an immediate concentric contraction out of the thigh muscles. This is mainly an involuntary action that your body does automatically based on an external stimulus.
It is this principle that is mainly utilized when doing plyometric exercises. You are essentially training your muscles to react as fast and explosively as possible by using its own natural reflex and elastic components.
Stretch-Shortening Cycle
The stretch-shortening cycle (SSC) is essentially the main system employed during the series elastic component (SEC). The SSC is broken down into 3 main phases that I will discuss below.
P90x Yoga Download
Phase 1 - is the eccentric or stretching phase. This is also known as the preloading phase where the elastic components of the muscles and tendons are stimulated. As the muscles and tendons go through their quick shortening phase, the proprioceptors (muscle spindles) are stimulated and the elastic energy is stored.
Phase 2 - is known as the amortization or transition phase between phase 1 and 3. This is the time it takes for the signal to be sent from the proprioceptors to the central nervous system and back again to the necessary muscles to create a neuromuscular response. Ideally, this phase should be as short as possible (more on this later).
Phase 3 - is the concentric or muscle shortening phase. This is when the action happens and the elastic energy is released and the muscle contracts creating a powerful, explosive action.
By adding plyometric exercises to your athletic training program, you will not only develop powerful, explosive muscles, but you can also expect an improvement in the response time. What I am referring to is making the phase 2 or the amortization period as short as possible with as quick of a transition from phase 1 to 3. The faster the transition between phases 1 and 3, the more the elastic components of the muscles and tendons are utilized and not lost as heat.
A great example of this would be the studies that have shown that adding plyometric training to distance runner training programs can improve times quite dramatically. The plyometric training will not only help the muscles improve in strength and exlosiveness, but will shorten that amortization stage, losing less potential energy to heat, and improving running efficiency.
So, based on that explanation of how our muscles react to plyometric exercise, if you go back and think about the slow, almost plodding movements during P90X Plyometrics, you will understand that the name is a bit misleading. Just because the routine has some jumping movements in it does not mean that it should be considered plyometrics.
P90X Plyometrics Safety Considerations
P90X Plyometrics certainly is not for everyone. This has many high-impact exercises that I would consider to be on the more advanced side when it comes to physical fitness. Here are some safety considerations to consider before beginning this workout:
- Always check with your doctor prior to beginning a program as intense as P90X. You may have to modify throughout, but doing a workout is always better than doing no workout at all!
- You have the option to use the workout 'Cardio X' in place of Plyometrics at any time. That workout has less impact and can work just fine. Remember that weight loss and a healthy lifestyle are accomplished by being active and consuming a healthy diet full of nutrients and vitamins. Plyometrics is not necessary to achieve a healthy lifestyle.
- Find comfortable shoes and flooring that works for you.
- Land softly any time you are jumping. Tony mentions this in the workout itself, but think of your body as a giant spring. Allow your multiple joints to work in tandem to absorb the forces placed on you when landing.
- If you can't jump, or have trouble with the landing, don't! This routine can be modified to be done without jumping at all. The main thing to focus on is performing actions as quickly as you can. For example, rather than doing a jump squat, simply do squats, coming up out of the squatted position quickly (with good form).
If you feel something is missing from this post, or you would like to see something added, please let me know: