There's another 'new' yoga workout in town, and it goes by the name Ra-Yoka.
Devised by American yoga expert Rainbeau Mars (Photo 1), 32, it is described as a unique hybrid of yoga, martial arts and core conditioning.
'It combines breath-centred yoga flow with dynamic lunges and twists, integrating core strength with fine balance muscles in the joints, all the while maintaining flexibility,' said Mars, who teamed up with adidas to create this new workout.
She has worked with celebrities like Owen Wilson, Ben Stiller, David Duchovny, Woody Harrelson and Brooke Shields.
Based in Los Angeles, she has been a devotee of ashtanga yoga for 14 years. She has teamed up with True Yoga to launch the Ra-Yoka workout in Singapore. The twice weekly classes at the yoga centre's two outlets here will run for the next six months. They will be taught by True Yoga instructor Saburanachair Maricar, who was coached personally by Mars.
Maricar, who has been doing yoga for 13 years, says the Ra-Yoka workout is very demanding on the core muscles (abdominals and lower back). It is best enjoyed by people who have basic core strength.
Below, she demonstrates some of the more typical poses from the workout.
Do them after warming up your muscles with a slow jog or some stretching.
Ra-Yoka classes are available at the two True Yoga centres here at Level 4, Pacific Plaza (tel: 6733-9555) and Level 27, Ocean Towers (tel: 6536-3390).
BEND, KICK AND TWIST
What it works: Core muscles, glutes and quadriceps
How to do it: Inhale and bend forward, with your hands touching the floor for support and your back straight, and lift your right leg backwards (Photo 2). Exhale, bring the right leg down and, in one fluid motion, kick up in front of you as you hold your hands out to the side (Photo 3). Hold the kick pose for five to eight counts as you breathe normally.
Then, if you are strong enough, twist your torso to the right (Photo 4) as you exhale and hold for five to eight counts. Return to start position and repeat with the left leg. Do at least five kicks with each leg, working up to 10 or even 15.
REVERSE PLANK
What it works: Hips, abductors (outer thigh), glutes, shoulders, back
How to do it: Sit on the ground with your hands placed behind your hips. Bend your knees at a 45-degree angle and rest your right ankle on your left knee as you keep your back straight and inhale. Lean forward, exhale and try to touch your toes with your chin without hunching your shoulders (Photo 5).
Hold for five to eight counts. Inhale and, as you exhale, lift your buttocks off the ground till your body is parallel to the floor (Photo 6). Hold this pose for three to five counts and return to start position. Do it three to five times with each leg off the ground.
SEATED LEG LIFT
What it works: Core muscles, shoulders, back, arms
How to do it: Beginners can sit on the ground, hands placed next to your hips and knees bent at a 45-degree angle (Photo 7). Inhale, then exhale and lift your buttocks off the ground. Maintain a straight back and do not hunch your shoulders.
Hold for five to 10 counts and return to start position. Repeat three to five times. For those who are more fit, do it with your feet extended in front of you and the heels of your feet touching the floor.
If you're in top shape, do it with the legs lifted off the floor (Photo 8).
