Yoga Recommended program

Strength Yoga

Yoga that builds muscle: longer holds in chair, warrior, goddess and plank fire up your legs, glutes, arms and core, balanced with a calm stretch at the end.

14exercises

29min

28sets

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Training flow

Warm-up 3 exercises

Easy Pose Breathing (Sukhasana)

1 sets 45s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 10 reps Lower Back

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

1 sets 30s Shoulders

rest 10s

Main 9 exercises

Chair Pose (Utkatasana)

3 sets 30s Quadriceps

rest 15s

Warrior I (Virabhadrasana I)

2 sets 30s Quadriceps

rest 10s

Warrior II (Virabhadrasana II)

2 sets 30s Quadriceps

rest 10s

Goddess Pose (Utkata Konasana)

3 sets 30s Quadriceps

rest 15s

Yoga Plank Pose (Phalakasana)

3 sets 30s Abs

rest 15s

Chaturanga Dandasana

3 sets 10s Chest

rest 20s

Bridge Pose (Setu Bandha Sarvangasana)

3 sets 30s Glutes

rest 15s

Boat Pose (Navasana)

2 sets 20s Abs

rest 20s

Locust Pose (Salabhasana)

2 sets 20s Lower Back

rest 15s

Cool-down 2 exercises

Pigeon Pose (Eka Pada Rajakapotasana)

1 sets 45s Glutes

rest 10s

Corpse Pose (Savasana)

1 sets 120s Full Body

rest 0s