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Series

Day10: Strength Practice 3

Pro tip: I always like to add a stretch between poses, even if it’s for a few seconds – and especially if I’m getting tired.

Avoid treating rests as a time to sit and let your body tighten up – this is the exact opposite of what you need! Instead, try open up the body to build strength and flexibility at the same time. This will increase your muscle potential while you simultaneously increase your muscle resistance.

Always stretch as much as you can!

WORKOUT:
Cat Cow – 3 Reps
Down Dog Roll to Up Dog – 5 Reps
Locust
Bow
Low Lunge
Chair / Backbend
Forward fold
Sun Salutations A – 5 Rounds
Sun Salutations A (Modified) – 5 Rounds
Fast Flow Vinyasa Sequence – 5 Rounds
Single Side Plank to Side Plank – 5 Reps Alternate Sides
Dolphin Knee to Elbow to Chaturanga – 5 Reps Each Side / 2 Rounds
Knee Boxes – 5 Reps Each Side
Molasana to Chaturanga – 10 Reps
Pistol Lifts – 20 Reps Each Side
Wall Plank – 1 Minute Hold / 2 Rounds
Dandasana Lifts – 10 Reps / 2 rounds
Lolasana to Chaturanga Version 2 – 5 Reps / 2 Rounds
Toes and Nose – 1 Minute Hold
Manna Hold Butt to Wall – 20 Second Hold / 2 Rounds
Crow to Knees Together – 5 Reps / 2 Rounds
Half Boat, One Knee In – 10 Reps Each Side
Head to Knee Pose
Shoulder Stand / Plow
Twist
Savasana – 5 Minutes

Dylan Werner’s Online Workout Videos on Alo Moves

Dylan’s Bio

Dylan grew up in the mountains of Southern California, where at an early age he was into fitness, movement, extreme sports, and nature. At 18, he joined the U.S. Marine Corps, where he served as an aircraft firefighter, and also wrestled for the All-Marine wrestling team. After one tour of duty in the Iraqi war, Dylan was honorably discharged and returned to California to attend university, where he studied anatomy and emergency medicine. Dylan spent eight years working as a paramedic; four years on an ambulance and another four years as a full-time firefighter/paramedic.

Dylan was first introduced to yoga in 2001 as a part of his martial arts training, but it wasn't until 2009 when he made the yoga practice a part of his daily life and started to understand the true journey of the yogi.

Since 2011, Dylan has been teaching yoga. Though a lover of movement, handstands, arm balances and creative sequencing, his focus is the integration of the fundamental nature of knowledge, reality, and existence to create a space to deepen the inner connection.

In 2015, Dylan gave up his home in California to travel and teach workshops, teacher trainings, festivals, and retreats. He has taught in over 60 countries and more than 400 workshops or events. He is passionate about spreading his love for yoga and helping others in their journey by sharing his journey.