The world is waiting with baited breath for Victoria’s Secret to air its annual lingerie soiree next month, and as always it isn’t just the label’s extravagant designs we’ll be tuning in for. If you’ve ever wondered how the show’s supermodels get runway-ready, then you’re in luck, because VS just shot a series of fitness videos called Train Like an Angel, and guess what… one of them includes our very own Nicole Katz, who teaches VS model Lindsay Ellingson (who practices regularly with us at 216) a thirty-minute home practice to build strength and lean muscle while also getting that all important cardio.
Victoria’s Secret Angel full-body routine:
1. Start in mountain pose (Tadasana), feet hip distance (typically about 6-8 inches), arms by your sides
2. Inhale, sweep the arms around and overhead, updward-hand reaching pose (Urdhva Hastasana)
3. Exhale, micro-bend the knees and fold forward from the hips (forward fold, Uttanasana)
4. Inhale, lift up half-way bringing the spine into neutral (flat back) and the hands to the shins or thighs (half forward fold, Ardha Uttanasana); the knees can stay bent here if it helps you lengthen your spine!
5. Exhale, step right foot back into low lunge (Alanasana), then step then left foot back to meet it to come into plank pose (we don’t think this has a Sanskrit name but it’s still yoga!).
6. In plank, lift the left leg and hold it there for 6 breaths. Be sure not to lift the leg higher than your hips, this can cause dipping through the low back (ouch!).
7. Inhale, lift the left leg up and back for a three legged dog (Eka Pada Adho Mukha Svanasana).
8. Exhale, step it forward to meet the left thumb, reach the arms back like wings (get it, wings! No, but seriously though, we use this to open the heart!).
9. Inhale, bend the back knee and sweep the arms up to high lunge (Ardha Alanasana). The spine is in neutral here, with shoulders stacked over hips, and the arms lifted overhead. Hold for 6 breaths.
10. Open into Warrior II (Virabhadrasana II): lower the arms into a T, turn the back leg open and place the heel to the ground, opening the hips. Keep your front knee steady through the shift!
11. Come through high lunge into Warrior III (Virabhadrasana III): sweep the arms back as you close the hips back into high lunge then transfer your weight into your left leg and lift the right leg off the ground, aiming to reach it up hip height and keep it in neutral (think of rolling your inner thigh up toward the ceiling and reach through your back heel).
12. Hop back to three legged dog: fold forward and bend the left knee enough to put a little weight into your hands on the floor, bend your left leg and hop back into three legged dog, keeping the right leg lifted.
13. Roll forward into plank with the right leg still raised.
14. Repeat on the other side! First time around hold each pose for six breaths to build strength, then repeat three more times on each side using a single breath per pose to create some serious heat.BOOK A CLASS WITH NICOLE