X2 Yoga is the 5th workout included in the P90X2 90-day home fitness program that lasts approximately 68 minutes.

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The Concept: Isometrics and Range of Motion

X2 Yoga is designed to improve isometric power, build up your stabilizer muscles, and extend your range of motion. Isometric power differs from range of motion in that the exercises designed to increase isometric power do not change the joint angle and muscle length during a contraction. Isometric exercises involve applying force to a resistant object.

An example of this in the X2 Yoga DVD is when you push your foot up against a yoga block. There is no actual movement when you do this; however, tension is building up in the muscles. You will encounter power and intense yoga moves, as well as some soothing and relaxing moves.

X2 Yoga will extend your range of motion because it focuses on improving the flexibility of your joints through extension. If you have a history of joint problems, do not attempt to do these exercises without the approval of your doctor. X2 Yoga does have modifications within the program to allow you to start slow and advance at your own pace.

The P90X2 yoga routine is shorter than the original P90X yoga workout because the yoga is more condensed. It also feels shorter because the routines are not broken up into sections like in the original P90X workout.

Click here to visit the Team Beach Body P90X2 main page.

How X2 Yoga Benefits you

• Builds Strength
• Increases Flexibility
• Improves Posture
• Increases Lung Capacity (helps with breathing)
• Creates a Sense of Calmness
• Improves Concentration
• Improves Mood
• Reduces Risks of Diseases (heart disease and stroke)
• Reduces Risks of High Blood Pressure
• Relieves Symptoms of Asthma, Back Pain, and Arthritis

X2 Yoga Workout Equipment Needed

• Mat
• Yoga Block (optional)
• Water
• Towel

X2 Yoga Exercises

It is important to set a calming atmosphere before you begin. When performing the exercises, connect each movement with each breath. Do not worry about getting the movements perfect. The key is to relax and enjoy the journey.

Warm Up

• Mountain Pose
• Neck Stretch
• Interlaced Side Stretch
• Forward Fold
• Arm Circles
• Swingers
• Sun Salutation A - This includes a lot of different poses. Some of the poses include: plank, pushups, cobra, swan dive, upward dog, downward dog, and child's pose. Tony will direct you on which one to do.
• Sun Salutation B - This includes a lot of different poses. Some of the poses include: chair pose, folding forward, downward dog, warrior 1 and pigeon.

Click here to visit the Team Beach Body P90X2 main page.

The following are individual poses in the order they appear. To shorten the list, we have listed them only once; however, they may be seen a couple of times in the routine.

• Downward Dog
• Crescent Pose
• Warrior 3
• Half Moon
• Reverse Half Moon
• Standing Split
• Crunch Raises
• Squat Prayer
• Crane
• Crane/Handstand
• Child's Pose
• Warrior 2 Lunge
• Triangle Pose
• Reverse Warrior
• Bound Warrior
• Runner's Lunge
• Single Hamstring Stretch
• Yogi Bicycle
• Abrinome
• Split Leg Reach Crunch
• Bride and Wheel
• Happy BabyRoll like a Ball
• Frog
• Pigeon
• Forward Bend
• Plow/Shoulder Stand
• Spinal Twist
• Shavasana
• Fetal Position
• Cross Legged Position

Bottom Line

While many people are not fans of yoga, more often than not, people will tell you that it is well worth the challenge once you have completed a session. If you can just keeping moving forward, you will be so glad you did.

Click here to visit the Team Beach Body P90X2 main page.

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