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

By Nicole Kwan

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

Downward Facing Dog (Adho Mukha Svanasana)

Exhale and shift back and up. Curl toes under and lift sit bones toward the ceiling while straightening arms. Draw thighs toward the back of the room and chest towards thighs. Keep the weight on the inner triads of your hands- the index finger knuckle, base of thumb, and inner wrist. Get the legs to work by pressing them back and drawing shoulders away from ears so you don’t collapse your upper body. Hold here for five breaths. In this “resting pose” you elongate every muscle while building ankle and ab strength and shaping legs.

Forward Bend (Uttanasana)

Look forward and exhale in Down Dog. Jump to the front of your mat. Exhale, return to Forward Bend. Inhale, flatten back, and expand chest. Exhale, release back down.

Upward Salute (Urdhva Hastasana)

  

Inhale and return to Upward Salute, looking up to slightly bend the back. Exhale, return to Mountain. To maintain stability in a standing backbend you must engage the glutes and firm the thighs, which gets you a tush that’s high and tight.

For more goal-specific workouts, follow any of these links: 
FITNESS GOAL: Weight Loss
FITNESS GOAL: Endurance
FITNESS GOAL: Energy

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