Phyllicia Bonanno, a Sweat trainer, has devised a dynamic yoga sequence that challenges your mental and physical stamina.
When you don’t know what yoga is, you could believe it’s just stretching with some “oms” here and there. You’d recognize these myths about the strength and stamina required to practice yoga if you’ve ever witnessed a newcomer try to walk after their first vinyassa class.
Sweat yoga instructor Phyllicia Bonanno’s yoga strength training is a great illustration of how a practice can be both beginner-friendly and challenging at the same time. Your previous weightlifting and aerobic routines will benefit from this yoga strength training if you include it in them. You’ll be able to move more freely, avoid injury due to tight or weak muscles, and your core will be stronger than before. (Related: Stretch and strengthen your legs with this yoga flow.)
Bonanno recommends including a low-impact activity, like yoga, into your fitness program as a means to enhance full-body strength and improve mental power. In order to develop your mind-body connection, as well as your ability to discover strength, balance, and concentration both within and externally, her yoga strength routine is below.
You may expand on the positions you learn in this beginner-friendly flow as you continue your yoga journey.
Workout for Strength and Flexibility in Yoga for the Absolute Beginner
To get started, do some breathing exercises in sitting meditation, then do nine basic yoga positions in a flow.
A yoga mat (Buy It, $24, was $30, amazon.com) is required.
Meditation in a seated position with deep breathing
Allow yourself to sit comfortably on the mat and focus on your breath. Your ability to hold each posture will improve as you learn to control your breath.
Breathe in and out three to five times.
This is a bird dog.
Assume a tabletop stance and keep your back flat. Knees should be precisely under hips and hands should be spread under shoulders.
Create a straight line from the hand to the toes by extending the right arm and the left leg. Focus on the tips of your index and middle fingers.
Breathe in and out slowly for three to five breaths. Repeat the process on the other side. Do two sets on each side.
The Side Plank
A high plank with hands beneath the shoulders is the starting posture. Rotate your body, hips, and toes to face the right as you slowly shift your weight to your right hand and perform a side plank. Using the outsides of both feet, turn your body to the side.
Take a look at your fingertips by extending your left hand to the ceiling.
Breathe in and out slowly for three to five breaths. Repeat the process on the other side. Do two sets on each side.
The Tiger Curl
Inhale and elevate your right leg toward the sky from the downward-facing dog (from a high plank, lift your hips to make an upside-down “V” shape with your body).
Shift into a plank position by exhaling, bringing your right knee to your chin. Push the ground away while curling your spine.
Perform 5 repetitions. Repeat the process on the other side.
Warrior 1
When you are in downward dog, raise your right leg into the sky.
Gently place your right foot between your hands by bringing your right knee to your nose.
To land on the mat with your rear heel, make a pivotal movement backward. Inhale as you lift, bending your front leg deeply.
Raise your hands and your eyes to the ceiling. Using both of your feet, pound the ground. Position yourself so that you are facing forward.
Breathe in and out slowly for three to five breaths. Repeat the process on the other side.
Warrior 3
Ground through the front foot and slowly raise the back leg in Warrior I.
As you do this, your torso should be parallel to the ground, your fingertips pointing backward. Make a straight line from the head to the heel by raising the rear leg as high as possible.
Return to warrior I with a sigh of relief.
Perform 3-5 repetitions. Repeat the process on the other side.
Pose in Chair
Begin by putting your feet together. Sit back in an imagined chair by bending knees and hinging hips.
Open the chest by extending the arms to the ceiling.
Count to five as you inhale.
Pose: The Squat in the Malasana
In-chair stance, step your feet out wider than shoulder-width apart. In a squatting position, bend your knees and point your toes slightly outward.
Increase the stretch by bringing hands to the heart center and pressing thighs outward with elbows.
Count to five as you inhale.
Pose in a Boat
Place your knees bent and feet firmly placed on the floor.
Raise your shins parallel to the floor while keeping your arms stretched straight out in front of you at leg height. This is a good place to strike a balance and engage your core.
Count to five as you inhale. Repeat the process twice.
Pose on the Bridge
Arms are beside the body and knees are bent. Feet are flat on the ground.
Squeeze your glutes and thrust through your heels to elevate your hips.
Breathe in and out slowly for three to five breaths.