Week 1
Yoga
Prime your body for 14 days of strength training with this challenging, yet accessible practice. This first class will explore the basic functional movements used throughout the program, and build strength through slow and deliberate repetition. Get ready to work your core and shoulder muscles with plank and navasana (boat) sequences, then relax into a well-earned child's pose.
Yoga
Continue your slow and steady exploration of strength, and engage the entire circumference of your core. You'll begin with reclined core work, then practice new variations of plank and navasana (boat). Precision is key in strengthening work, so remember to make each movement skillful and deliberate.
Yoga
This strong, no-nonsense flow will target your abdominal muscles, and challenge you from start to finish. Explore how your abs help you lift into arm balances, stabilize during twists and find support in side plank variations. You'll build to bakasana (crow) and parsva bakasana (side crow), then finish strong in bridge.
Yoga
Work the front, top and back of your shoulders, while also strengthening your upper back. This class will explore methods of engaging muscles that are hard to access in yoga. You'll challenge yourself with slow and steady dolphin push ups as well as locust pose with lateral pull downs. Class will conclude with a brief shoulder stretch, but relax into a seated meditation or savasana if you have time.
Yoga
Today's class will focus on strengthening your arms, using precise movements and high repetitions to tone your shoulders, biceps and triceps. You'll start with shoulder openers to relieve any tightness from the previous class, then move through a series of plank, cobra, sphinx and down dog variations before a final stretch with gomukhasana arms.
Yoga
Shift your attention to your lower body, focusing on the back and outside of the hip joint, an area that is often neglected. You'll waste no time activating your glutes, hamstrings, hips and thighs to prepare for a challenging flow featuring warrior III leg presses and armless natarajasana.
Yoga
Wrap up your first week with a comprehensive, full-body strengthening practice! This challenging class will incorporate movements you've learned throughout the week with a focus on creating whole-body strength. Expect planks, cobra push ups and warrior II with lateral pull downs. Don't forget to take a moment at the end of class to acknowledge all of the hard work you've put in this week.
Week 2
Yoga
Ready to tackle week two? Today you'll work your whole body, moving even more slowly to feel the full intensity of the poses. Begin by warming up with downward-dog-to-plank flows then move into a strong sequence that will work your core, spinal muscles, shoulders and glutes. You'll practice slow transitions and longer holds in postures like bakasana, warrior III presses and crescent twists, then conclude with a brief cooldown.
Yoga
It's time to circle back to the core! Begin with a reclining warm up, then quickly move into side plank variations. You'll turn up the intensity with more repetitions of familiar movements, and try out some challenging new poses like half moon and bhujasana. This class will fire up your entire core, and help you move with more power and efficiency.
Yoga
Continue working on your core, with a specific focus on the abdominals. You'll use the strength you built in the previous classes to scale up the intensity and duration of the poses. Start briefly on your back, flow through a series of planks, then lift into lolasana (pendant), mayurasana (peacock) and tolasana (scale).
Yoga
Refine your arm and shoulder strength through plank variations that incorporate whole-body movements. This class will include more repetitions throughout a steady flow of surya namaskars, core sequencing, lunges and twists. You'll put your newly developed arm strength to the test, then release into pigeon and child's pose.
Yoga
Trade flow for flight as you dive into arm balances and inversions! Warm up quickly with reclined ab work, then open your hips in pigeon and gecko. Featuring some complex poses, this class will use all of the strength and skills you've developed so far. Stay patient with yourself and remember that you've prepped your body for this! Class will conclude with a timed handstand at the wall, then take a moment to rest on your own. Props Needed: Wall space.
Yoga
Continue to test your strength and precision with arm balances and inversions. You'll begin with wrist and shoulder openers, then move through a familiar flow before trying out dolphin, pincha mayurasana, headless headstand and handstand. This is a challenging class, but alternatives will be given throughout. Props Needed: Wall space.
Yoga
You've reached the final day of your challenge! This complete strength-building flow will incorporate everything you've learned so far. Enjoy a sequence of poses that celebrate your newly gained strength, like warrior III to handstand and visvamitrasana. Your challenge may be over, but you can continue building your confidence and skills by repeating these classes regularly!
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