Yoga is sometimes misunderstood by the uninitiated as little more than stretching with a few "oms" thrown in between poses. If you've ever seen a newcomer attempt to walk the day after their first vinyasa session, you know that those myths about the strength and stamina required to practise yoga are false.
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Sweat yoga instructor Phyllicia Bonanno devised this yoga strength workout as an illustration of how the practice can be both beginner-friendly and challenging. When you combine this yoga strength training with your other weight lifting and cardio activities, you'll notice that every other exercise you do will benefit.
You'll improve your range of motion, prevent injury from tight or weak muscles, stay mobile and limber, and strengthen your core like never before.
Yoga Strength Workout for Beginners
How it works: Start with some breathing exercises in a seated meditation, then progress through nine basic yoga poses in a yoga flow.
Breathing Meditation in a Seated Position
Take a seat on the mat in a comfortable position and concentrate on your breathing. Breath will provide you with power, strength, balance, and attention for each pose during the practise.
Take three to five deep breaths.
Bird Dog is a canine companion.
1• Begin with a flat back and a tabletop position. Knees are directly under hips, and hands are directly under shoulders with fingers splayed.
2• Extend the right arm and leg, forming a straight line from the hand to the toes. Look over your forefingers.
Take three to five deep breaths. Repeat on the other side. On each side, do two rounds.
Plank on the side
1• Begin with your hands beneath your shoulders in a high plank stance. Slowly shift your weight to your right hand and do a side plank, twisting your body, hips, and toes to face the right. Pivot both feet to the sides.
2• Raise your left hand to the ceiling and look up at the tips of your fingers.
-Take three to five deep breaths. Repeat on the other side. On each side, do two rounds.
Curl of the Tiger
1• Inhale to elevate right leg high to ceiling from downward-facing dogs (from high planks, lift hips to make an upside-down "V" shape with body).
2• Shift forward into the plank by exhaling and bringing the right knee to the nose. Curl your spine to round it and push the ground away.
Perform 5 repetitions. Repeat on the other side.
Warrior I 1• Raise your right leg into the air from downward.
2• Gently position the right foot in between your hands after bringing the right knee to the nose.
3• Return your heel to the mat by pivoting backwards. Rise up by inhaling and bending deeply into the front leg.
4• Raise your hands and gaze to the ceiling. Both feet were pressed into the ground. To face forward, engage your core and center hips.
Extend your left hand to the ceiling and look up at the tips of your fingers.
Take three to five deep breaths. Repeat on the other side.
Warrior III is a third-person shooter.
Perform 3-5 reps. Repeat on the other side.Warrior III is a third-person shooter.
1• Ground down via the front foot and slowly elevate the back leg from Warrior I.
2• Bring arms alongside your body, fingertips pointing back, and hinge at the hips to bring your torso parallel to the ground. Form a straight line from head to heel by lifting the back leg as high as possible or up to torso height.
3• Take a deep breath to return to warrior I.
Perform 3-5 reps. Repeat on the other side.
Pose in a Chair
1• Begin by standing with both of your feet together. To sit back into an imaginary chair, bend your knees and hinge your hips.
2• Raise your arms to the ceiling, widening your chest.
Take five deep breaths.
Squat in Lalasana
1• Step your feet somewhat wider than shoulder width from the chair stance. Slowly lower yourself into a deep squat, keeping your knees open and toes pointing outward.
2• Bring hands to the heart center and press thighs outward with elbows to increase stretch.
Take five deep breaths.
Pose in a Boat
1• Begin by sitting on the floor with your knees bent and your feet planted.
2• Raise your bowed legs to the point where your shins are parallel to the floor and your arms are stretched straight and hovering at leg height. Here's where you need to strike a balance while also activating your core.
Take five deep breaths. Repeat the process two more times.
Pose of the Bridge
1• Lie face-up on the mat, arms by your sides, knees bent, and feet flat on the ground.
2• Inhale to elevate hips and press through heels, squeezing glutes.
Take three to five deep breaths.