oms” spread among poses.
If you’ve ever witnessed a beginner attempting to walk the day after their initial vinyasa class, you understand that these misunderstandings about the strength and endurance required for yoga are completely false.
This yoga strength workout, crafted by Sweat yoga instructor Phyllicia Bonanno, serves as a prime example of how yoga can cater to both beginners and those seeking a challenging workout. By incorporating this yoga strength routine alongside your regular weightlifting and cardio sessions, you’ll notice the benefits in all other exercises. Your flexibility will improve, your risk of injury from tight or weak muscles will decrease, you’ll maintain mobility and flexibility, and your core will become stronger than ever before.
Bonanno explains that integrating a low-impact practice such as yoga into your exercise routine is an excellent way to enhance full-body strength and mental fortitude. Her yoga strength workout is specifically designed to improve your mind-body connection and cultivate power, strength, balance, and focus.
She adds that this beginner-friendly flow serves as a perfect introduction to yoga, as it covers fundamental poses that you can build upon as you progress in your yoga journey.
Beginner Yoga Strength Workout
How it works: Commence with breathwork in a seated meditation, then progress through a yoga flow consisting of nine beginner poses.
You’ll need: A yoga mat (Buy It, $24, was $30, amazon.com)
Seated Breathing Meditation
Assume a comfortable position on the mat and direct your attention to your breath. Throughout the practice, your breath will provide the necessary power, strength, balance, and focus for each pose.
Take 3-5 breaths.
- Begin in tabletop position with a level back. Hands are situated directly below shoulders with fingers spread, and knees are positioned directly beneath hips.
- Extend right arm and left leg, creating a straight line from hand to toes.Gaze upon front fingertips.
- Take 3-5 breaths. Change sides; repeat. Do 2 sets on each side.
- Begin in high plank position with hands under shoulders. Slowly transfer weight into the right hand and transition into a side plank, rotating the torso, hips, and toes to face the right. Pivot onto the edges of both feet.
- Reach the left hand up towards the ceiling and look up at the fingertips.
- From downward-facing dog (starting from high plank, lift hips to create an upside-down “V” shape with the body), inhale to raise the right leg high towards the ceiling.
- Exhale and shift forward into plank position, bringing the right knee towards the nose. Curl the spine and push the ground away.
- From downward dog, lift the right leg into the air.
- Bring the right knee towards the nose, then gently place the right foot between the hands.
- Pivot the back heel down onto the mat. Inhale and rise up, bending deeply into the front leg.
- Raise the hands up towards the ceiling while gazing up. Ground down through both feet. Engage the core and align the hips to face forward.
- From Warrior I, ground down through the front foot and slowly lift the back leg.
- Bring the arms alongside the body, with fingertips pointing towards the back, and hinge at the hips so the torso is parallel to the ground. Lift the back leg as high as possible or up to the height of the torso, creating a straight line from head to heel.
- Inhale to release back to Warrior I.
- Begin by standing with both feet together. Bend the knees and hinge at the hips to sit back as if into an imaginary chair.
- Extend the arms up towards the ceiling, opening the chest.
- From chair pose, step the feet slightly wider than shoulder-width. Slowly lower down into a deep squat with the knees open and toes pointed slightly outward.
- Bring the hands to heart center, using the elbows to press the thighs outward and increase the stretch.
- Start by sitting on the floor with the knees bent and feet planted.
- Lift the bent legs up so that the shins are parallel to the floor, and stretch the arms straight, hovering at the height of the legs. Maintain balance here by engaging the core.
- Lie face-up on the mat with the arms alongside the body, knees bent, and feet flat on the ground.
- Breathe in to push through heels and raise hips, tightening buttocks.
Take 3-5 breaths. Change sides; repeat. Do 2 sets on each side.
Do 5 repetitions. Change sides; repeat.
Take 3-5 breaths. Change sides; repeat.
Do 3-5 repetitions. Change sides; repeat.
Take 5 breaths.
Take 5 breaths.
Take 5 breaths. Repeat twice in total.
Take 3-5 breaths.
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