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Day 8 - Strength Vinyasa I
From Yoga Strength Foundations by Danique Hanson

This week we are going to take it up a notch and focus on building strength in our flow.
There are still the easier options, as well as some stronger options if you are feeling ready for them.
Please honour your body during your practice and work at a safe level for your own practice.
Here is a breakdown of this week's flow;

10 rounds of Vinyasa (or 'Yoga Pushups')
Exhale Downward Facing Dog
Inhale Plank
Exhale to Chaturanga (Low Plank)
Inhale to Cobra (or Upward Facing Dog)
Exhale back to Downward Facing Dog

From Downward Facing Dog, inhale into Plank, tuck your left leg into your chest and hold here for 3 breaths
Inhale into Plank, tuck your right leg into your chest and hold here for 3 breaths
Come back to Plank on an exhale, and inhale up into a left Side Plank for 5 breaths
Come back to Plank on an exhale, and inhale up into a right Side Plank for 5 breaths
Come back to Plank on an inhale, and exhale your left knee into your chest, inhale back to plank (x 5 moving with your breath) (OPTION: Plank, knee to chest, Three Legged Dog, knee to chest)
Come back to Plank on an inhale, and exhale your right knee into your chest, inhale back to plank (x 5 moving with your breath) (OPTION: Plank, knee to chest, Three Legged Dog, knee to chest)

We will move through this sequence two more times, and then move into Bakasana (or Crow Pose)

You also have the option to combine Week One and Week Two into a longer practice!

Namaste x

Danique Hanson’s Online Workout Videos on Alo Moves

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