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Day 15 - Strength Vinyasa II
From Yoga Strength Foundations by Danique Hanson

This week we are going to continue our core focus, and also on getting the feel for what it's like to take your body weight in your arms.
Always remember to practice to your own ability, use the options where available, come into child's pose and rest whenever you need to - honour your body in your practice.

Here is the sequence, which we will flow through three times;

Starting in Downward Facing Dog, move through to Plank - hold here for 6 breaths
Inhale back up to Downward Facing Dog, exhale into Dolphin - hold here for 6 breaths
Move into Dolphin Plank - hold here for 6 breaths
Inhale back up to Downward Facing Dog, exhale into Plank
Inhale as you bring your left knee to your left elbow - hold here for 3 breaths
Exhale back to plank
Inhale as your bring your right knee to your right elbow - hold here for 3 breaths
Exhale back to plank, and then inhale back up to Downward Facing Dog
Rest here for a few breaths
On the inhale, shoot your left leg into the air behind you to come into Three Legged Dog, exhale as you bring your left knee across your body to your right elbow (x 6)
Exhale back to Downward Facing Dog, rest here a few breaths
On the inhale, shoot your right leg into the air behind you to come into Three Legged Dog, exhale as you bring your right knee across your body to your left elbow (x 6)
Exhale back to Downward Facing Dog, rest here for a few breaths
Exhale into plank
Inhale as you bring your left knee to your left elbow - hold here for 3 breaths
Exhale back to plank
Inhale as your bring your right knee to your right elbow - hold here for 3 breaths
Exhale back to plank, and then inhale back up to Downward Facing Dog

We will move through this sequence twice more, and then come into Bhujapidasana (or Shoulder Pressing Pose) as shown in the photo above.

Namaste x

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