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Strengthening Sequence

Yoga workout for entire body, strong bones and overall flexibility.
 

You can perform Strengthening Sequence to help build strength in your entire body. This practice also helps you build strong bones and overall flexibility.
 
Before you begin the practice, you should take 5 to 10 minutes to center yourself and become aware of your breath from a seated or reclined position. Then perform a standing warm-up sequence, such as Standing Warm-Up Sequence, to energize and help prepare your body for the poses in Strengthening Sequence.
 
Strengthening Sequence should take approximately 30 to 45 minutes to complete, in addition to the time you spend centering, warming up and relaxing.
 
It is important to perform Little Boat Pose and Little Boat Twist at the end of this practice. These poses cool down your body to help make the transition from the strengthening poses to the relaxation portion of your practice. To relax after you have completed the poses, spend 5 to 15 minutes in Relaxation Pose.
 
Steps:
Begin in Table Pose.
Slide your right knee forward between your hands and move into Pigeon Pose.
(Pigeon Pose helps increase the flexibility of your hips and groin, strengthen your back and stretch your thighs.)
Perform Pigeon Pose for your other side and then return to Table Pose.
Tuck your toes under and lift your hips up into Downward-Facing Dog Pose.
(Downward-Facing Dog Pose lengthens your spine and stretches the back of your legs.)
Lower your knees to the floor to return to Table Pose.
Lower your hips toward your heels and move into Child's Pose.
Extend your arms in front of you, with your hands shoulder width apart and your palms facing the floor.
(This modification of Child's Pose stretches your shoulders, back and hips.)
Begin in Staff Pose.
Extend your arms overhead and then bend forward from your hips to move into Seated Forward Bend.
(Seated Forward Bend provides an intense stretch to the back of your body.)
Return to Staff Pose.
Place your palms on the floor behind your hips, shoulder width apart, with your fingers pointing away from you.
Lift your hips toward the ceiling and move into Inclined Plane Pose.
(Inclined Plane Pose strengthens your arms, wrists and upper body.)
Move into Mountain Pose.
Cross your arms and legs in Eagle Pose.
(Eagle Pose helps improve your balance and strengthen your legs, knees and ankles.)
Perform Eagle Pose for your other side and then return to Mountain Pose.
Bend your right knee and bring your right leg behind you.
Reach behind you with your right hand to clasp your right ankle and move into Dancer Pose.
(Dancer Pose helps strengthen your shoulders, arms and legs.)
Perform Dancer Pose for your other side and then return to Mountain Pose.
Step your right foot to the right 3 to 5 feet and move into Triangle Pose.
(Triangle Pose helps increase the strength and flexibility of your legs and stretches the sides of your body.)
Perform Triangle Pose for your other side and then return to Mountain Pose.
Clasp your elbows or wrists behind your back, step your right foot forward approximately 3 feet and move into Pyramid Pose.
(Pyramid Pose helps strengthen your legs, increase the flexibility of your hips and improve your balance.)
Move into Triangle Twist.
(Triangle Twist provides an intense stretch to your legs.)
Perform Pyramid Pose and Triangle Twist for your other side and then return to Mountain Pose.
Bend forward from your hips and place your palms on the floor in front of your feet, shoulder width apart and then move into Half Moon Pose.
(This pose can strengthen your legs and buttocks, as well as increase the flexibility of your legs and hips.)
Perform Half Moon Pose for your other side.
Kneel on the floor with your knees and feet hip width apart, curl your toes under and place your hands on your lower back, with your fingers pointing down.
Lift your ribcage up and back as you move into Camel Pose.
(Camel Pose strengthens your back and spine and stretches the front of your thighs.)
Perform Child's Pose to return your spine to a neutral position.
Lie on your back with your arms alongside your body, your legs extended and your feet together.
Raise both feet toward the ceiling to form a 90-degree angle with your body and legs and then move into Shoulder-Stand.
(Shoulder-Stand strengthens your entire body.)
Lie on your back with your legs extended and your feet and legs together. Your arms should be straight and your palms should be on the floor underneath you.
Press your elbows into the floor to move into Fish Pose.
(Fish Pose is a good counter pose for Shoulder-Stand because the pose stretches your neck in the opposite direction.)
Lie on your back with your knees bent and your feet flat on the floor, hip width apart.
Draw your knees toward your chest and move into Little Boat Pose.
(Little Boat Pose stretches your lower back and helps your body cool down.)
Extend your arms out to your sides at shoulder height, with your palms facing down.
Lower your knees to the right toward the floor and perform Little Boat Twist.
(Little Boat Twist helps prepare you for the relaxation portion of your practice.)
Perform Little Boat Twist for your other side.
 
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