How to Do the Yoga-with-Weights Gauge Exercise
When you do the yoga-with-weights Gauge, your legs work like the needle of a gauge, moving up and down (but not around in a full circle, unless you’re really advanced). You’ll feel this exercise mostly in your quads. It also lengthens, tones, and conditions the trunk of your body and your arms.
You need both hand weights and ankle weights for this exercise. When you’re ready, follow these steps:
Lie on your back with your knees bent and your ankles underneath your knees, and hold the hand weights at your sides with your palms facing downward.
Make sure your feet are flat on the ground and as wide apart as your hips.
Straighten your right leg to a 45-degree angle.
This is the starting position.
Draw your belly in and up and your tailbone down for support. Don’t let your abdominal muscles release during the exercise.
Inhaling to a count of four, raise your right leg straight up to a 90-degree angle as you lift the hand weights in a half-circle to the floor behind you.
Don’t throw the weights behind you; raise them slowly and consciously. Press into all four corners of your left foot as you lift. Flex your lifted foot so that the bottom is parallel to the ceiling.
If your shoulders are too stiff, you can lift the hand weights halfway behind your head. If you feel discomfort in your lower back, try this exercise without any hand or ankle weights.
Exhaling to a count of four, lower your right leg back to a 45-degree angle and bring your arms back over and down to the starting position.
Time this step so that your leg and your arms arrive at the starting position at the same time. Move the weights as fluidly and rhythmically as possible with the action of your legs.
Do this exercise six to eight times with each leg, pause to rest, and then do another six to eight repetitions with each leg.