The Body You Want, The Poses You Need
Fitness Goal: STRENGTH

By Nicole Kwan

20 ways to boost your power, strength, energy, and endurance

Forward Bend (Uttanasana)
Inhale, fold forward. Exhale, lift chest up, and flatten back. Hands can come up to shins or fingertips touch floor. Forward Bends not only sync your mind with your body at the start of practice, they also stretch hamstrings, hips, and back as you warm up.

Plank (Chaturanga Dandasana)

Exhale and jump back into a pushup position. Hands are shoulder-width apart, feet hip- width apart. Lower down, keeping elbows hugged into ribs. Harder than 100 crunches, the yoga pushup bulks up the biceps and builds back and core strength.

Upward Facing Dog (Urdha Mukha Svanasana)

Inhale, ground palms into floor as you push torso up and off the ground. Lift hips and expand through chest. If your legs aren’t working hard enough, you’ll feel pain in your lower back. Press tops of feet into the ground, stretch legs vigorously, and roll shoulders back to transfer the work to your legs.

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