Outdoor Studio: Strength

Ahh outdoor studio season — it's the best. While you can take Jasyoga Video anywhere, it's also nice to completely unplug. Last year we created The Sunbather, a routine that's easy to memorize and hit anywhere. Then last week we armed you with a new Fluidity flow, and this week we've got a quick strength routine for you!

This entire flow + more are included in HIT RESET, so be sure to check those out! And keep sharing your streak with #jasyogajuly! 

Tip: Scroll to the bottom for easy to Pin/save chart of all poses. 

Enjoy! And big thank you to Athlete for Yoga Michaela for leading this strength routine. 

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BACK RUNNING

  • Curl your knees toward your chest as far as possible without losing a neutral spine and lengthen your arms along your sides, palms up. 
  • Extend one leg away from your body. 
  • Curl the knee back toward your chest. 
  • Extend your other leg away from your body. 
  • Curl the knee toward your chest.
  • Continue for 10–20 reps, using your core to stabilize your spine while you move your legs. 

>> Start slow — when you feel strong and stable in this movement, you can make it more fluid, as if you're walking, running, or cycling. 

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BRIDGE

  • Lie on your back with your knees bent, feet hip width apart. 
  • Lengthen your arms alongs your sides, palms up. 
  • Press down evenly through both feet and lift your hips up. 
  • Track your knees over your ankles, and lengthen your thighs away from your shoulders, as if someone is pulling your knees farther away from your shoulders. 
  • Hold for 5–10 deep breaths.

>> Your thighs and torso will create a straight diagonal line from your knees to your shoulders. 

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SPINAL BALANCE

  • From all fours, bring your spine to neutral and engage your core. 
  • Extend one leg behind you, flexing the foot so the toes point down. 
  • Reach your opposite arm forward alongside your ear, thumb pointing up. 
  • Without moving your spine, bring your lifted knee and elbow toward each other. 
  • Re-extend your leg and arm. 
  • Continue, keeping your spine stable. 
  • Repeat on your other side and continue for 10–20 reps.

>> Resist the urge to bring your elbow and knee together, as that will round your spine out of neutral. 

PLANK

  • Come onto all fours, placing your hands and elbows shoulder width apart, pointing your elbows straight back while keeping them slightly bent (if they’re locked you won’t be able to do this effectively).
  • Make sure your hands are totally flat as if you were making hand prints into the floor as you push the ground away from you.
  • Engage your core: lift your belly and actively draw your front ribs toward each other.
  • Step one leg back at a time, tucking your toes under so that your heels align over your toes.
  • Keep your face/jaw/neck relaxed.
  • Hold :15 – :60.

Be sure to save or Pin the easy-to-follow chart below and keep sharing your outdoor studio with #myoutdoorstudio!

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