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

By Nicole Kwan

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

Crow (Bakasana)

Squat with feet together, flat on floor. Widen knees and find your balance. Look down at the floor, one foot in front of you. Place palms on the floor shoulder-width apart. Bend elbows as you lean torso forward, placing shins on the back of upper arms. Balance and hold. Too challenging? Work on balancing knees on upper arms with toes on the ground. Tip forward carefully until one or both feet lift.

Tripod Headstand (Sirasana II)

Sit on heels. Lower head to ground and bring elbows parallel to one another. Clasp hands to create a base for your head. Bring knees to the back of upper arms. Lift one leg, then the other. Once up, put most of your weight in your hands but also press the crown of your head into the ground. Stay there or lengthen the rest of body upward. Draw shoulder blades toward hips, lift hips up, and push legs and feet up. (Make sure elbows aren’t splaying outward.) Gaze out along the floor and hold for 5-10 breaths. Carefully release and relax into Child’s pose.


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

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