Sculpt Your Body & Mind

Use mobility principles and functional movement patterns for the lower body to target your legs, from your hips to your toes. Warm-up your hips, feet, and toes, then grab your resistance loop for a hip flexion exercise followed by a series of moves to strengthen and open the hips. Come down to the floor for more hip work, then close with savasana with sama vritti breathing to fully let go and relax. Props Needed: A resistance loop and a block.

Balance out your lower body conditioning work with a vinyasa sequence designed to lengthen the body, sharpen the mind, and encourage a good sweat. Warm-up your hips, legs, and spine, then flow through side bends, squats, and lunges. Wind down with seated stretches before resting in savasana with nadi shodhana breathing.

Strengthen your arms, shoulders, and upper back from every angle using mobility principles and functional movement patterns. Warm-up your shoulders, elbows, and wrists with focused rotation exercises, practice swimmer’s arms in salabhasana, then flow through a heat-building sequence that includes dolphin, several plank variations, and reverse tabletop. Close with stretching and sama vritti breathing in savasana. Props Suggested: Two blocks.

Encourage length and strength in your upper body with a balanced vinyasa sequence. Warm-up your arms and shoulders with various arm positions in a modified camel and malasana flow. Next, practice the same arm positions in a low lunge, warrior 2, and parsvakonasana flow before finishing up with prone swimmers and pec stretches.

Build strength from head to toe with a full-body functional movement practice. Get your blood pumping with a sequence of narrow 90/90 hip extensions into lizard lunge hops, half splits, and warrior 3 with swimmers arms. Flow through downdog, dolphin, and chaturanga before moving on to handstand tuck pike hops. Unwind with a series of stretches before relaxing into savasana with sama vritti breathing.

This full-spectrum vinyasa practice utilizes standard yoga asanas and a few non-standard movements to get the whole body moving. Create strength and length from head to toe while building heat from the inside out. End with nadi shodhana and savasana to bring your strength challenge to a restful close.