Fitness

Strong body, strong yoga practice

Who hasn’t have sweated the first time doing a sun salutation yoga sequence? You are not alone in this, most of us struggle with strength or flexibility. I remember when I arrived to Vienna, Austria, my fitness skills where below beginner, I never had strong body so could I expected to have a strong practice.

I remember that even though I could do a downward facing dog easy thanks to my flexible mind, the upward facing dog caused me so much struggle thanks to my closed heart, I mean, that back bending is not naturally happening for me neither is a handstand.

Reasons enough form e to create a whole program focused only on to improve the yoga practice. I took me years of experience and listening to the coaches and teachers to finally create this awesome program to not leave any missing skills aside.

WHAT IS STRONG BODY, STRONG PRACTICE?

Strong body, strong practice is a tailored 12-WEEK program for those yoginis who want to improve their strength. Main focus is strengthen the basic human movements and it is designed to develop the Pull, the Press, the Squat,  the Hinge, and the Locomotion movements that you need in daily practice and overall functional living. Expect improvement in your arm balances, twists, inversions and backbends.

HOW IT WORKS

Week 1: Finding your strength level. This section is about finding your strength level and locating your areas of improvement. We will learn form and technical movement.

 Week 2: Foundation. We will focus on the foundation of a strength training routine. We will learn foundation human movements according to strength training. Push, pull, squat, hinge and carry are a must to develop strength in keep flexibility.

Week 3: Vertical press. This week is dedicated in building the vertical push that will help in your handstand practice. Expect overhead presses in variations.

Week 4: Horizontal press. We will bring to the next level your Chaturanga, we will use different drills to build from every part of the upper body strength for your chest and arms. Expect dips, floor press and push-ups variations.

Week 5: Vertical pull. We will build up your pull up game, vertical pull is a movement that in the yoga practice is not included and is need it for a strong back.

Week 6: Horizontal pull. This week we will focus on the row drill to get your upper back stronger and with it support your inversions and arm balances.

Week 7: How to put together your upper body personal routine. We will have a full upper body session to include in your strength training plan. It is time to add your own drills to your personal routine.

Week 8: Core. Core is vital for a yoga practice, a yoga practitioner needs to build a strong core. We will focus in full body core drill that will speed up your strength in this area. Expect get ups.

Week 9: Squat. Building a strong and flexible squat will help you with your twists. We will have squat variations to level up your practice.

Week 10: Hinge. Hinging is vital for your backbends, we will take special care of your hamstrings and glutes this week.

Week 11: Carry. Having carries in your strength training will improve your wrist strength and body balance.

Week 12: How to put together your lower body personal routine. We will have a full lower body session to include to your strength training. It is time to add your own drills to your personal routine.

If you still struggle with chaturanga, backhanding or any other pose you would like to improve because you have already opened your mind and heart to it, you can register here.

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