Strong Asana Challenge

Strong Asana is a free 7-Day resistance band for yoga program to build strength, mobility, stability and balance in your asanas.

Every day I share a tutorial VIDEO on instagram for a specific topic that will support your own yoga practice and strengthen your asanas.

Hosts:
@movementchallenges

@angieinmotion

Sponsors:

@bemaxx_fitness

@evofitness_official

DAY 1: Chair pose flow| Leg strength & shoulders mobility

DYNAMIC CHAIR POSE 1x2mins

Start with feet together (choose your wide according to your level on mobility.

Pick up your resistance band, yo can also place your loop band in case you own one either over your knees, under or above your ankles for major glute activation. Repeat.

DYNAMIC CHAIR TO SHRIMP SQUAT 10x each side

Start with feet together if it feels comfortable for you.

Perform a over head chair pose to then dynamically bring your arms back passing your body at a shoulder level in case is not challenging the resistance band.

Then bend your leg and bring your right leg forward parallel to the floor and extend the leg to bend the leg back to continue to bring the knee to touch the floor and lift back, avoid letting the foot touch the floor. (only the knee) Repeat 10x then continue with other side (10x)

LOADED ARMS SQUAT 10x

Start with feet together and using your resistance band (again this move can be done with body weight or loop bands placed on over, under or above ankles) bring your arms forward feeling the resistance band work on your arms. Repeat 10x total.

EASY SIDE CROW 8x each side

Start with your feet together, leave your band on the floor and move on to side prayer chair pose to then move to the easy side crow. Repeat the other side. Alternate each side for 8x each side.

DAY 2: Downward facing dog | Upper & lower mobility

BAND LEG KNEES TO NOSE 10x

Come to all four, place hands on the floor and come to downward facing dog.

Lift right left to the ceiling and try to keep your core engaged in order to control the movement.

Bend knee and bring it close to your nose. And bring it back.

Make sure that the resistance band is tight enough to make the core work. If you need to adjust, do so. Repeat 10x and switch to the other leg.

ONE LEGGED DOWNWARD FACING DOG Hold for 8 breathe

Start on downward facing dog and start to balancing and rooting, when you are ready lift right leg, breathe and lift the right arm.

Let fall into 3 legged wheel. Repeat with the other side.

REVOLVED DOWNWARD FACIND DOG

Start in downward facing dog and inhale, on the exhale twist and grab with your right hand the left ankle and breathe for 8, then switch and grab left hand to right ankle, again breathe for 8.

DAY 3: Boat pose | Core strength

HOLLOW POSE CRUNCHES 10x

HOLLOW POSE HOLD Hold for 8 breathe

BOAT CORE STRENGTH

DAY 4: The Warriors | Total body stability

WARRIOR 1 OVER HEAD PRESS

WARRIOR 2 STRETCH

DYNAMIC WARRIOR 3

DAY 5: Half moon | Total body balance

HIP OPENER ON FLOOR

SIDE PLANK

DAY 6: Shoulder stand | Upper mobility & core strength

PLOW POSE

SHOULDER STAND

SHOULDER ROTATIONS

DAY 7: STRONG ASANA FLOW (will be posted on this day)

Chair pose

Downward facing dog

Boat pose

The warriors

Half moon

Should stand

If you would like to join follow the hosts and the sponsors on Instagram and post your version, make sure you have an open account and add the hashtag #strongasana for the change to win the prizes.

1 Comment

CROW POSE / FROG STANCE FOUNDATION – Fitness Lifestyle Blog says:

December 10, 2018 at 2:18 pm

[…] to help you out in knowing which muscles should be challenge. Check out my last movement challenge: Strong Asana. There is one day dedicated to core work which you can add to your crow pose/ frog stance […]

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