Day 21: Bent Arm Strength
in yoga. We spent a lot of time on her hands and knees or on her hands, moving through Tchad wrong, a down dog up dog and lots of in Yosses and stuff and all these things take a lot of what's called bent arm strength. Ben. Arm strength is any time that we better arms and straightening takes biceps, triceps as well as the back court chest. All these things are involved, and we think about the basic push up. It's a lot of chest and tries to push out what's also bicep engagement. Core engagement. One of things I noticed with a lot of my students is they have difficulty in Cha Tauranga or they press up with their chest first and their core isn't really engaged. This class is really designed to help develop your charter wrong, develop your bed arm strength and just to make your upper body stronger in a more dynamic way. Let's come onto our knees either on the tops of the feet or curl the toes under, sit back onto the heels, sit up nice and tall, reach the arms four point the thumbs up. We'r...
e gonna work into our wrists and her shoulders all through our flexes and our extensive is through the forms. Point the thumbs up. Bring the hands back like this We're gonna flex into the risk. So draw in the knuckles in, extend out, Bring the thumbs to the back of the room and take the pinkie size of the hands together. Which is gonna do this for five, four, three. Really work into this range of motion to one thumbs up. Lean forward. Bring the elbows in the side and take the hands. Point the thumbs towards each other. Roll the risk down, Thumbs up. Taken Ford back to the hands together for five for three to one. Good stretch out their arms on Talk the toes. Take the arms out. Inhale reaching arms up. Take him overhead like we're doing a front stroke to three. Open the chest for five six seven. A nine 10 backstroke Backs of the hands Lead for 10. Open the chest. Nine. Open a seven six, five four, three to one. Shake out the arms, Reach the left hand out. Take the risk down. It will stretch the back of the wrist. Take the wrist up, maybe through each finger at a time, stretching out through all the flexes and the thumb right hand down. Reach the right fingers back. Pull back the reach finger stretching out through the flexors and the thumb. He will shake the arms. Stand up, grab a block. Now this is going to depend on your strength, and we could use blocks for this. If you don't have blocks, I recommend really going out and buying blocks. You pick him up a whole foods. You're any low yoga studio order on Amazon. But if you don't have any those available, you could take a coffee can. And that's kind of nice, because you can empty out the coffee and make it lighter, heavier or however you want or use a phone block. Now there's obviously a big difference and wait, so use whatever is most appropriate towards you, either phone for a little weaker in the arms or cork if you're a little bit stronger and take the block in between the hands and you want to not be gripping the block with the fingers like this, but just have the hands nice and flat reached the block out in front. Press out and extend out once you think of finding plank Post. So we're gonna round out slight tuck of the tailbone, engage the core rap to try. Sit back. So this is a really nice plank position except for our hands would be like this. But we're still trying to find that shallow sea shape through the body and this solid, engaged core. Bend the arms, keep the elbows the same height as a shoulder. Spend the arms. Send it up. Engage into the biceps. Owes with Ben. We're gonna flex. Reach it out for five. Pull it back. Four three to last one. Extend the block up overhead. Reach up through the side body again. Talk to tailbone. Engage the core. Gonna bend the arms, Take the hands back or the block behind the head. Stretch out the triceps, Working a little bit more through the engagement. Open up, lift the chest up and bring the elbows up to the sky so we get a little bit mawr extension out through the side body. Reach the block up. Take it back for five. Squeeze the elbows in four. Lift the chest. Engage the core three to one. Send the block out in front of you. Now we're really going to start working into this charter. Wrong a position. So we think Shot Aronda, we want to lower down. But first we shift Ford with their chests and been the arms and bring the elbows down to the side body. You want to think it? Keep in the forms parallel to the ground the entire time as we move through this. So instead of saying how a lot of us lower down into Cha Toronto, which is we've been our elbows and we come down like this, you know, we want to instead come down like this. So if you notice my forms of staying parallel well, when you're in plank pose and moved to charter wronger or form say perpendicular to the Met. But right now, because we're standing up parallel reached the hands out like this rap to try substance down, engaged to the core in a send the hands down when the the hand start to come underneath the shoulders, start to bend the arms and pull the block in towards the naval, squeezing through the side body. If you notice my forms or parallel to the mat, the elbows air in through the side body. I'm in line elbows, shoulders and hips in one straight line when we're in charter. Rondo, we really want to think of this position. It's like this. It's not like this. It's not elbows out all these air bad habits that we developed because we're usually too weak in our body to do it properly. So this is the way to develop the strength. Developed a foundation for this pose. Reach it out. We'll go for five. Pull it in. Engage out four. Just learning the movement. That's really a most important part of this three. You to one squeeze it in, said the block down to the side, Gonna come down onto the hands and knees. So I want you to think that same action, that same motion on the lower we're gonna do charter wrong us from the knees. Just gonna shift forward and work on the lower and then come back up. Not even worried about the part up. Most of problem when we come in a child wrong. This is the lower cause. We don't have the strength and control to come down smoothly. So plant the hands you find a plank pose first just to know where knees come. Tuck the tailbone. Wrap the traces back. Engage the court. Set the knees down onto the mat. Now we're gonna lean Ford and come down. Notice how I need to come forward. Just a little bit more talk tail. I want to keep my my elbows right where they're at and set it down towards a little body. So we're gonna lift now, come down like this and then bring it back. Right, She Ford Control, lower elbows down and bring it back. Four round elbows down! Bring it back! Ford! Elbows down! Bring it back! Last one, Elbows down! Bring it back! Sit back on the heels! Shake out the arms. I take it all the way down onto the belly. So really working even lower on this negative. So again needs down Shift toward lower, lower, lower all the way down onto the belly. Then take it back. Come into this plank. Squeeze the triceps in core engaged Lower, straight down! All the way down onto the belly. Bring it back Last time, Ford, all the way down onto the belly. Bring it back now. We're gonna work we're gonna try to do three lowers with the knees up. Now, if this is too much for you, if this is too much, um, we could do three more with the knees down. Really work at your pace. Make sure that the core is engaged. Knees up, Wrap the triceps back. Tuck the tailbone shift toward lower, down all the way Bring it back up Fine. Playing post wrapped the triceps in gaze Ford shift toward So if you notice what I'm really doing here is I'm shifting my shoulders forward over the fingers. Then I start to bend my arms Come all the way down onto the belly. Lift up, Bring it back Lift the niece wrapped the triceps back again Shift Ford, come forward as far forward as you can. Bend the arms slowly, Lower down When you get down to the valley relax Reach the arms back. Bring the cheek down the match in four hit whatever feels comfortable. Take a few breaths that bring the hands alongside the body, squeezed the elbows and we're going to come into some micro lift charter wrongness. So really squeeze in here. We're only wanting to lift the body really the belly up off the mat. I want you to engage the thighs, the forehead down on the mat or just slightly lifted squeezy elbows into the side body contract. The court. I think it's talking the tailbone here that we're gonna lift up one inch for five. Lower down, Lift up one inch, four lower down if you need to Needs now, keep the knees down. Three lower down to lower down one. Lower back down. Forehead down to the Met. Relax the arms. Do five more. Maybe needs up this time or needs down. Let's try it. With news up, talk to tailbone. Engage the core lifted up. Five. Just really engage. Squeeze the elbows in the side body for three to one. Set the knees down. Bring it back. So now that we started work into the lower on a little bit of a lift in the core engaged in, we're gonna start working into the lift a little bit more. Ah, it takes time to develop the strength to really push up the chest. Strength, shoulder girdle, strength, the tricep strength, Right. Working the lowers in class as we go through it will really help you develop this strength a nice way to help develop the strength to make your body a little bit lighter on the press back up is to use blocks. So you take the blocks. I'm choosing the cork blocks here on this one just because they're a little bit more firm. But phone blocks work just as well. And we could find are different heights and as we get stronger will move through the different heights, you know? So maybe so. This is the first class you start here. But as we go moved to here, maybe here, or you could take him away altogether and do hands on the ground. All right, that's eventually you know where we want to go. But let's start. Let's start with the highest. The highest one or one down feels a little bit more comfortable for me. Walk the knees out. Keep the core engaged. You were to shift forward and lower come down. So where the elbows air in line with the hips. Talk the tailbone. Impressive. Back up for five. Lower down. Press it up for four. Lower down. Press it up for three lower down. Press it up for two lower down. Press it up. One. Sit back on the heels. Bring the backs of the hands down to the mat. Wrap the triceps. Ford kind of stretching out through the wrist. Take the elbows back, triceps around the back. Biceps Ford out three to one. We're gonna try to do just three shot around the push ups on the niece. Right? But more than anything, I want you to think about having good form. And it's hard to really find good form and Taronga being on the needs because you can't get the shoulders far enough forward. But we'll still work into the best we can. What I'm really concerned about is the engagement of the core and the belly keeping this strong. So what I see a lot of is when people push up, they push up with the chest and then the belly like this. And when we push up, you want to come in one straight, solid body back up. You notice I'm one unit, right? It's not chess first and then belly. We have this. We do this because of course week. So plant the hands Come forward, talk the tailbone, engage the core lower Ford and down when the elbows reached the side body Hold impressive backup. Come forward and down elbows into the side body hold. Press it back up. Elbows into the side body lower Ford and down hold. Press it back up. Sit back on the knees. Rule out the wrist one more, just for bonus. You know, if you're not ready for a full charge wronger a proper full child. Wrong. We're all ready to do a sloppy one. But if you're not ready to do a full proper trotter, wrong it. Keep working at what you need to, but if you feel ready for we're gonna try for three full control Tchad. Wrong the push ups. Now, this is the end of practice, so you're probably already little tired. But give it your best plant. The hands come into our good solid plank pose. Remember, raft to try, Sits back, press the center, the heart up, talk the tailbone shift for bring the shoulders as far forward as they can. Then the arms slowly start to lower halfway down. When you get to this position, stop Press it back up. Lift with the belly. Lift the side of the heart up for one. Come forward, then the arms lifted up to one mawr if you haven't India Ford and down. Squeeze into the side. Body lifted up three. Good. Set the knees. Now Sit back. Cross the ankles. Take the right arm in front. Stretch out. Take it back and overhead. Grab the elbow, Pull it down. Back the side body. Maybe press the trysts up in to the head into the back of the tricep and lift the heart up At least that Take the left arm across the front of body rich left arm up overhead. Grab the back of the left up with the right tricep. Press the back of the head into the arm, Lift the hard up, Slide it down, Open up to the shoulders A little bit more shakthi arms out Take the soles of the feet together A nice white triangle Lift the heart up, Reaching arms up overhead The relaxing at least down Just nice way to release the lower back Soften the back of the head Soft in the neck Kind of Let go into this pose And we do all these things. If the core is not strong enough to move through these These poses, of course. Not strong enough for plank pose for Cha Taronga. Then our low back takes it right. And if you're feeling pain in the low back, it's because you weren't engaged in the core enough. So think Mawr. You know, the next time you practice this more about the core engagement and the more that you engage into the core, the more support the low back is gonna have. But either way, when we're work through a practice like this, it's nice to release the low back, so nice, big, wide bound angle post. And sometimes it's nice to just take a block secret. Relax your head on. It doesn't matter where we are, you know are flexibility. You know, maybe it's here, you know, I just feel good in it. It's not about what it looks like. It's about what it feels like. Come on to the back, release into little twist one things I just I love ending all my practice with a twist because I really feel complete. Afterwards, take both knees over to the left, bring the gaze to the right back to center. Both needs over to the right, He's to the left, back to center. Straighten the legs out, but the feet roll open Palms roll up, soften the shoulders underneath. Take a deep inhale open mouth and exhale. Spend the next two or three minutes and shove. Awesome. At least just a relaxing really released the body. You know, spend this time to let go release the mind. Yeah, Ben, Arm in arm stuff Tchad Wrong is all. This stuff is really challenging because it takes a lot of energy. It takes a lot of muscle, and if we don't have it, you know, it's hard to use. But if we work through the tools and we take it at our at our own pace in our own time, eventually we build up and we could be become really strong where we could do 2030 charter wrongs in a row. And we feel good in our body. You know, it's all the point that we're working towards, So take it at your own pace. If you can't do one trotter wrong, a push up, right. You're with most of the world, so you're right on track, you know, But work through this and eventually will get stronger. Thank you for allowing me to share my practice with you. Love and gratitude. Low cost Semesta. Suki Nobleman To melt means be happy and free home. Shonte! Shonte! Shonte No Must a
Skill level: Beginner
Time: 20-30 minutes
Cycle: 30 days
A yoga routine for strength practice offers so many incredible benefits to creators. It helps clear the mind and relieve stress, leaving you better able to think and concentrate on your work. It exercises the body and builds strength and endurance while tapping into the deepest parts of your mind to discover true inspiration. These strength yoga for beginners classes will help you:
- Feel confident and empowered
- Build your strength in the four major strength categories: core, straight and bent arm, back and legs
Instructor Dylan Werner grew up in the mountains of Southern California and became interested in fitness, movement, extreme sports, photography and nature at an early age. Dylan travels extensively, teaching at workshops, instructor trainings, festivals and retreats. He has taught more than 400 workshops and events in more than 60 countries. He is passionate about spreading his love for yoga and helping others by sharing his journey. Dylan’s strength yoga for beginners course will instruct you in:
- Movement, handstands, arm balances and creative sequencing
- Building your confidence
- Achieving a profound level of calm and peace
Day 1: Scapular Strength
This series will begin by focusing on scapular strength, which is very important when working through any yoga movement that involves straight arms.
Day 2: Core Strengthening
A strong core is one of the most essential parts in a balanced yoga practice. It’s involved in every pose in yoga, and this class will focus on dynamic yoga for abs and core. If you're just starting out, some of these poses may challenge you, but they’ll provide room to grow.
Day 3: Front Body Opening
Backbends use the shoulders, chest, psoas and hips. In this class, we focus on yoga poses to stretch hips to open the front body and improve mobility so that you can prepare your body for backbends or deepen your existing backbend.
Day 4: Rest Day
Day 5: Mobility and Movement
These yoga mobility exercises are essential to combat the side effects of being stationary, especially if you are stuck at a desk all day. Even if you have an active lifestyle, there are benefits from increased movement and activity.
Day 6: Bent Arm Strength
Yoga arm exercises require bicep, tricep, core, chest and back strength. This class is designed to help strengthen your upper body so you can better execute poses like chaturanga, down dog and up dog.
Day 7: Core Stability
One of the most important parts of the core is the ability to stabilize the body. Through developing yoga core stability, a whole new group of yoga poses and transitions are available to you.
Day 8: Back Body Strength
This yoga poses for back strength class develops the other side of your core, highlighting the muscles in your upper and lower back.
Day 9: Rest
Day 10: Leg Strength
This yoga for leg strength class will help strengthen and improve mobility in the quads and hamstrings, which will make warrior, chair and crescent poses much more attainable.
Day 11: Strengthen Your Vinyasa
Vinyasa links postures and breaths into a basic vinyasa flow. Through strengthening your vinyasa, you are able to move more efficiently and quickly through a flow to advance your practice.
Day 12: Side Body and Core Lift
By lifting and drawing up from the pelvic floor, you will begin building the foundation to eventually move into more advanced yoga poses for strong
core, postures and transitions.
Day 13: Back Body Opening
These yoga poses for your back will not only help open the back body, but also help you with backbends as you further your practice.
Day 14: Standing Balance
This standing balance yoga class helps you build balance and equilibrium to help you with standing postures.
Day 15: Rest
Take a rest!
Day 16: Rest
Take another rest!
Repeat for Programming
Day 17: Scapular Strength
Day 18: Core Strengthening
Day 19: Front Body Opening
Day 20: Mobility and Movement
Day 21: Bent Arm Strength
Day 22: Rest
Day 23: Core Stability
Day 24: Back Body Strength
Day 25: Leg Strength
Day 26: Strengthen Your Vinyasa
Day 27: Rest day
Day 28: Side Body and Core Lift
Day 29: Back Body Opening
Day 30: Standing Balance