Sunday, January 5, 2014

WEEKLY YOGA AND WORKOUT SCHEDULE


NAMASTE BEAUTIFUL YOGIS!

The following is a basic weekly Yoga/Interval Yoga schedule.



This is a very general outline. Please adjust to your individual needs, goals and time constraints.  

WEEKLY SCHEDULE FOR ACTIVE PEOPLE:

(If you have an active job or you walk 1.5-2 + miles a day you fall in this group)
Monday -Moderate to Strong Vinyasa or Power or Impact Yoga   20- 40 mins
Tuesday - HIIT OR HIIT YOGA ~10-20 mins
Wednesday - Light Vinyasa 30 minutes
Thursday - Strong Interval yoga 10-30 minutes
Friday - Rest 
Saturday - Either a hike or a deep Vinyasa 40-50 mins
Sunday - Rest/ Hike/meditate 

You can move the days around to fit the routines within your schedule, add more rest days if you feel tired, sore, or exhausted. 
Over working out is just as bad as being a couch potato. Exhaustion can tax the immune system, it can lead to injuries and hault your overall long term progress. 

If you feel tired either take a rest day or do something light that feels PLEASANT. 

Rest as much as you need to during the classes. It takes time to build strength, endurance and cardiovascular capacity. 

IF YOUR OBJECTIVE IS TO INCREASE YOUR FLEXIBILITY REPLACE ONE OF THE HIIT OR HIIT YOGA ROUTINES WITH ANOTHER DEEP VINYASA CLASS. 
DO NOT WORK ON DEEP FLEXIBILITY EVERY DAY. Allow for rest days. 

WEEKLY SCHEDULE for PEOPLE WITH AN INACTIVE LIFESTYLE:
(If you have a sedentary job, and you are not able to walk, move through the day you fit in this category) 

MONDAY WEDNESDAY FRIDAY  POWER OR VINYASA YOGA - 50mins -65mins long
TUESDAY  (THURSDAYSATURDAY HIIT or HIIT Yoga 10-40 mins depending on energy level
Take Sunday AND/OR Thursday off or do some light yoga on these days. 
Listen to your body!!!!!

Also be mindful that overtraining can overstimulate your appetite. If you are trying to lose weight you don't need to overtrain. Train smart, train enough so that you are building muscle and flexibility, go for walks and include plenty of raw and steamed veggies and raw fruits into your diet! 

My personal practice is a lot shorter than you might think. I focus on effective moves and functional exercises. I make sure to be kind and gentle to my body rather than beat myself down. I find that this kindness-to-oneself approach to be much more effective in achieving my fitness goals than a bootcamp approach that leaves me exhausted and shaky. 

I don't believe in screaming ... period. In fitness, in yoga, in bootcamp. I don't yell at my dog or friends why would I want to yell or be yelled at when I am trying to nourish my body with conscious movement.  The purpose of my yoga and teaching is to learn and teach kindness and acceptance of oneself so that we can spread it out into the world. (Confession - I would actually never attend a class in which the instructor screams and yells at the students)

Everything we do should come from a pure place of connectivity rather than a desire to punish ourselves (which dieting and fitness can turn into)
If we do things out of guilt then we just perpetuate that behavior and we are doomed to fail long term. I want everyone to succeed long term and find a place of harmony and balance within themselves and their body!!!
So lets be kind to ourselves  and get ULTRA FIT too :)

LOVE AND BLESSINGS 

21 comments:

  1. Ali so the interval yoga is different than hiit yoga?? Im really looking for a full body practice that does it all cardio weight loss strengthen flexibilty..I have couple hours in morning to do so.. so do I add in the intervals somewhere in the second basic program outline? Thank you again deeply grateful n appreciate all u do!my diet is more so little protein veggies fruit n little grain...coffee still trying to kick but not there yet.i know once I start this full on will b able to .. seem to replace exercise w coffee when I am not able to

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    1. Kristy I use interval and HIIT interchangeably. Oh you should be able to fit all in 20-40 mins ~5x week and you can skip days if you must and still kick butt :)Your diet sounds great! Let me know how it goes! Love :)

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  2. I love you Ali. You make me stroger than I ever. :D
    Please keep doing.

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  3. Thank you so so much Ali! Your help is great <3

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  4. thanks for this ali. i'm confused, interval yoga, impact yoga and hiit yoga are all the same right? what about power yoga and strong/deep vinsaya? what's the difference between these two?

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    1. yes Impact is similar to HIIT /Interval except for without the tabata timer. my classes are named according to the style so just check out the titles. Power yoga is a bit more strength oriented than Vinyasa, Power has ore chaturangas. I teach half and half. I like them both for different days :)

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  5. Ali, I just started doing hot yoga do you have any advice for how much or little I should be doing outside of that?

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    1. I don't practice hot yoga for a variety of reasons so can't recommend a safe routine. sorry

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  6. Ali, thank you so much for what you do for many people. Who knows how many! I love yoga, but have only done it sporadically for the past decade- a couple times a week, max. I have been doing your youtube yoga classes nearly every day for the last two weeks, and I have never felt stronger, more toned and happier and more relaxed in my whole life! I have been running and walking even more than usual every day as well. I really love how you teach and I appreciate what a beautiful spirit you are. You are SO very inspiring; more so than anyone I've ever come across. Thank you again! I hope you have a wonderful day. love and light ~Dani

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  7. Hey Ali! I have started doing one of your shorter (10-30 min) workouts in the morning and then doing a longer (40-60 min) workout in the afternoon. Is this "over training"? I've done some research and it looks like I should be good as long as I don't exceed 90 minutes of exercise per day - my days usually end up totaling around 60 minutes or so. I'm healthy and not looking to lose weight, just improve my overall fitness. Let me know what you think!

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  8. HI Ali, I Love your Yoga instruction. I have been doing power yoga for 7 years, and you are by far my favorite teacher! You are so calm and clear, i can practice with my eyes closed. I am doing 30 min of yoga every morning, before my Jillian Michaels workout (3-4 days per week). Yoga helps me warm my muscles and loosen up before the strenuous exercises. 1-2 days per week i will do your Hour long classes. these are my favorite days. I have a hard time with the HIIT classes, too much jumping for my knees. I love the idea of the Chaturanga challenge, and started it yesterday! Thank you for all of your hard work, and sharing your knowledge and experience. <3

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  9. Thank you for all your recommendations and articles! Love your blog and your YouTube classes!!

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  10. Hello, Ali, I have a question: I read your recomendations and for myself considering lifestyle and time I have I'd like to make so: Mon-Wed-Fri full time vinyasa and Tue-Thu-Sat - short HIIT yoga + walking or running. I mean that's why HIIT yoga will be short. But I wanted to ask for your recomendations: I've found your "12 min Interval training HIIT FULL BODY ABS workout handstand", but there aree a couple of things which I'm not yet that much able to do: "chaturanga plus plank jumps" and "shoulder press to handstand jump". In both cases I can do the first part (chaturanga and shoulder press) but not the jump. And if I try it takes so much of energy that I can't continue at all. So the question is: can you advise something to replace it, so I could keep the workout short but was able to do it untill I grow a bit more strength and do it as it's in the video?
    If you give me a hint from some other of your videos I will be more than happy =)

    And thank you very much for your work, that's inspiring!

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  11. Sounds perfect. Stick to this schedule and you will see great improvement. Here are a few of my interval workouts. i will be uploading more including some without any jumping. http://youtu.be/hmFljgQUu6Y
    http://youtu.be/vLk3WyKz2n0
    http://youtu.be/hmFljgQUu6Y
    http://youtu.be/GQlegexXcCY
    http://youtu.be/_ZyZkRziy7M
    http://youtu.be/9FE1GZeWZig
    Keep me posted on how it goes <3 love :)

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  12. Thanks you for sharing this post. It helps me to stay fit and Healthy. Friends i have one more idea to stay fit, just click on Health . Here you get all things about Health Fitness and yoga.

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  13. Love your yoga workouts and have been doing it everyday and have seen so much of changes in my body. Any recommendations for the mommy pooch?

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  14. Hey your yoga workouts videos and steps are always awesome!! I always want to attend your classes but because of lack of time I am not able to attend the classes. I wonder if you provide online yoga workout Classes!! I would love to practice yoga through your videos instructions.

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  15. The first helpful tool for a total yoga beginner is to build basic familiarity with yoga ... I am so glad this post was helpful to you. ...
    yoga for beginner

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