Build Your Strength With These 5 Yoga Poses

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This sequence can be used to build a yoga practice for those with at least one year of yoga experience. The flow helps to build strength in the core, arms, and legs. Incorporating balances and dynamic movement is part of the strengthening process.

Don’t feel like you have to do the whole sequence at once if poses aren’t available to you yet. Instead, try working a few of these poses into your daily yoga routine.

1. Downward Facing Dog

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Begin in the downward-facing dog (Adho Mukha Svanasana). Though often described as a resting posture, a downward dog is a great strengthener in its own right. Take at least five and up to 20 breaths here.

2. Plank

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Come forward to a plank pose with the shoulders over the wrists. Stay five to 10 breaths and you will really feel this in your arms.

Make sure to maintain good alignment throughout by not letting your hips stick up or sag down. Instead, keep a nice, straight line from the crown of your head to your heels. Remember, you can rest in a child’s pose between poses if you need to.

3. Chaturanga Dandasana

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If you are working up to full chaturanga, drop the knees here before lowering. Hold the lowered position for a breath, then continue through your vinyasa ending up back in downward dog.

4. Dolphin Pose

From a downward-facing dog, lower your forearms to the mat, coming into dolphin pose (Ardha Pincha Mayurasana). You can bring the knees to the floor during the transition if you need to, but once you have arms set up return the legs to a down dog position.

For a challenge, you can try to lower the forearms to the floor simultaneously while keeping the legs in the down dog.

5. Downward Dog Split

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Raise the right leg to down dog split (Eka Pada Adho Mukha Svanasana). Keep your hips level and the right foot strongly flexed. Repeat this motion up to three times. After several breaths, step the right foot to the front of your mat.

For increased intensity, round the spine and tuck your chin as you bring your shoulders over your wrists and your right knee to your nose on an exhalation. Inhale and return to down dog split. 


Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.

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