Pulse Yoga I Basic

I am actually reviewing Pulse Volumes I, II, and III; I thought it would make sense to place my reviews here where users would find with other reviews.

I stumbled across this 3-DVD yoga set at a used book sale. I knew nothing about it, but being a fan of fitness DVDs in general and a yoga teacher in particular, I decided to give this a try.

Creator Argie Tang appears in a short intro on each DVD. She explains that this method combines the best of core fusion, yoga, and Pilates. Light dumbbells (2 or 3 pounds) are incorporated into the routines as well as "pulsing" movements. Tang instructs all three routines with Prisca Boris (her co-founder of the company "Y4A") shows some modifications; the workouts are filmed outdoors in a pretty golf course setting. The DVDs have no chaptering and no menu beyond "PLAY." I have provided a breakdown of exercises in each of the three workouts below.

VOLUME I, BASIC (55 mins)

*"take a walk" warm-up (alternating heel lift)

*forward bend series, including forward fold with cat/cow and triceps pulses

*plank, held 1 minute

*sun salutations, round 1: down dog with pulse (alternating heels), down dog kickback (3-legged dog) with open straight leg pulse, warrior 1 with weighted bicep curls, held crescent twist, cobra with alternating leg lifts; REPEAT 2nd side

*sun salutations, round 2: flow from standing to cobra with pulse, down dog with pulse, ,down dog kickback with straight leg pulse, crescent lunge with weighted triceps reach; REPEAT 2nd side

*sun salutations, round 3: flow from standing to down dog with pulse, down dog kickback with leg lift/lowers, "warrior side" (aka warrior 2) alternating with "bent knee triangle" (aka side angle); REPEAT 2nd side

*standing half moon (aka standing crescent) with side pulse, repeated

*chair series - #1 with pelvic tilts, #2 with pulses, REPEAT 1 & 2 (option to lift heels for last exercise)

*tree pose pulse, or one-leg balancing leg lift with leg to side, then to front

*sun salutations, round 4: flow from standing to down dog, pigeon, square sit (double pigeon); REPEAT 2nd side

*u-sit (abs) with pulses - #1 with alternating arms, #2 with crunch, #3 to side for obliques, #4 repeat crunch

*bridge with block between thighs

*single knee stretch, single leg twist; REPEAT 2nd side

*relaxation (<1m; states "let's do a little guided meditation," but no guidance provided)

VOLUME II, BALANCE & TONE (54 mins)

*take a walk warm-up

*down dog with pulse

*plank, held 1 minute

*warrior 1 with weighted front lifts, warrior 2 with weighted side lift, pyramid with triceps, cobra with leg lifts; REPEAT 2nd side

*down dog kickback with pulse

*chair pose with pulse

*crescent lunge with weighted shoulder work

*standing air split, standing bow

*reverse plank with triceps dip

*abs: u-sit with pulse, horizontal pike pulse, vertical pike pulse

*standing balance series: standing pike balance (1-leg lift front), rear leg lift, eagle legs with arm pulse

*bow with pointed/flexed feet

*seated: half straddle with forward bend/twist, full straddle

*lying: Figure 4, single leg twist, sacral massage

*relaxation (about 1.5 minutes)

VOLUME 3, STRENGTH & STAMINA (49 mins)

*push-ups (8 total)

*plank, held 1 minute; side plank

*cobra with pulse, down dog with pulse, warrior 1 with weighed biceps, held crescent twist, crescent with weighted side raises, low lunge with arms open/close, standing straddle, standing split, warrior 3 with leg lifts; REPEAT 2nd side

*standing balance: standing bow (dancer), standing pike pulse (with forward leg raise)

*push-ups, hands turned in (8 total)

*abs: seated u with pulse, horizontal pike pulse

*bridge pose pulse (with block between thighs)

*seated forward bend

*single knee stretch, single leg twist; REPEAT 2nd side

*relaxation (about 1 minute)

Here are a few additional notes about these routines:

*Tang does not mirror cue.

*The music was overly energetic and distracting; it only slows at the very end.

*Most unweighted pulses are performed for 20-30 reps; with weights, the reps are usually 10-20 pulses.

*Workout #1 felt a little long and repetitive (Bubbles was right to suggest that it gets a bit boring); Workout #3 required facing in different directions on the mat, which didn't always make sense; Workout #2 was probably my favorite.

In general, I did like these routines. I thought that they had a lower body emphasis, and I could feel the work in areas such as my glutes the next day. I think that these workouts would be best suited for those already familiar with yoga and barre-type workouts but who are looking for something a bit different.

This is another yoga with weights routine led by Argie Tang. I would describe it more as a fusion workout, yoga postures with several pulsing moves added throughout. Argie uses light weights (2-3 pounds) to bring some intensity into the postures. She is co-lead with Prisca Boris who shows modifications.

The setting is outdoors on a stone porch overlooking a golf course and the ocean. The music is awful generic.

I won't post the routine, as that has been done already.

PROS: Worked up some heat and felt some DOMS the next day. Routine started tough and kept going. Argie is very encouraging and detailed in her cueing. I like that Argie and Prisca have great rapport; they are not trying to outdo each other.

CONS: No mirror cueing, no chaptering, and lousy music. Plus, the sun salutation series went on FOREVER, which made me not last more than 30 minutes into the routine.

Although I can tell this would be an effective, tough Callanetics type workout, it was boring. I wouldn't do it. Maybe I'll like Pulse Yoga Express better.

This is a 55-minute fusion toning workout. The routine is based on yoga with several pulsing moves (hence the name) added in throughout. A light pair of dumbbells is incorporated, and there are touches of pilates, ballet and other disciplines. A few moves reminded me very much of Lotte Berk/Callanetics. It is reminiscent of other yoga fusion workouts like Iron Yoga, Hard Body Yoga and Total Body Tone from Sara Ivanhoe's 20 Minute Yoga Makeover, but the Pulse Yoga series absolutely stands on its own merits.

In the Pulse Yoga program there are three full-length workouts: I (Basic), II (Balance & Tone) and III (Stamina & Strength). There is also a shorter Pulse Yoga Express workout. Pulse Yoga is available at Amazon and possibly other online outlets. As of the date of this review the Pulse Yoga website (www.pulseyoga.com) was still under construction.

Argie (rhymes with "barge-y") Tang leads the workout. A second exerciser, Prisca, demonstrates modifications throughout (for which I was grateful!). The workout is done barefoot. The only equipment needed is a yoga mat, a pair of light dumbbells (they use 2-3 lbs.; Argie says to select what feels right to you) and a yoga block (which is held between the knees during bridges; a small ball or pillow could substitute).

The Pulse Yoga workouts are filmed at a Mexican resort. Argie and Prisca perform the routine on an upper-level outdoor patio overlooking a golf course and the ocean. There is soft generic exercise music in the background -- not especially wonderful but not that awful either.

The DVD has a start menu, but no chaptering or other special features.

The workout goes something like this (I don't consider myself a yogini; please excuse me if I mess up any terminology!):

- Plank (held for a full minute!);

- A lengthy sun salutation series (this section makes up just over half of the workout). The salutations include down dogs with pulses (alternately lowering each heel to the ground) and from there lifting up one leg in various positions and pulsing. Cobra while raising both legs straight and pulsing them in a slow flutter kick. Upper body exercises (like biceps curls) with the weights while in Warrior I and II and Triangle;

- A pulsing Half Moon pose, followed by a Chair pose series incorporating pulses and pelvic tilts (wow did my thighs feel these!);

- Tree, with straight leg lifts to the front and side, followed by Pigeon pose (Prisca shows an alternative);

- U-sits, which were to me very reminiscent of the ab work in Lotte Berk and Callanetics. Lying on your back, you curl up and hold the upper body and pulse. Tough! Next is pulsing bridges with the yoga block between the thighs. A few stretches and a (short) savasana complete the routine.

The workout isn't done at a power yoga pace (the opposite, actually) but it is challenging and you will sweat!

I have cranky knees, but as long as I paid attention to my form in the various yoga postures they were happy with this workout. On the other hand, the Pulse Yoga series might not be the best choice for those with wrist issues, as a lot of time is spent in Downward Facing Dog.

Familiarity with basic yoga poses will help a lot in enjoying this workout, but you certainly don't need to be a yoga expert.

I plan to post reviews of the other Pulse Yoga workouts once I recover from this one(!).

I really enjoyed Pulse Yoga I, and I highly recommend the Pulse Yoga series to those who enjoy a fusion approach to their workouts.