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Yoga Conditioning for Strength and Stability

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Challenge Overview

Gain strength for your regular practice with this conditioning program that begins with the toes and works all the way up the body. These classes are a great way to support your regular practice and also to switch things up if you’re looking for a fun, productive break from traditional yoga classes. 

In each of the five classes of this program (all of which are under twenty-five minutes), you’ll learn exercises, repeat them several times, and then put them into a sequence. You’ll target specific areas of the body, like the hips, core, and shoulders, so that you’ll feel more stable when you move through common yoga poses and flows. 

Janessa will keep you on your toes the whole time, helping you feel inspired and energized! And if you need to tone things down, she provides variations so you can work at a level that suits you best.

A breakdown of the practice, day by day:

Day 1: Root Down, Rise Up: Feet and Calves

Day 2: Strengthen and Power Up: Hips and Glutes

Day 3: Strong and Sculpted: Core

Day 4: Primed to Take Flight: Shoulders and Arms

Day 5: High Intensity Flow: Full Body

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1.8hrs to complete

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Section 1
  • In this first class, you’ll do exercises that activate every part of your legs, especially your feet and calves. First you’ll learn and practice a movement, and then you’ll put it into a sequence to further challenge your strength, flexibility, and balance. Get ready to do knee lifts in virasana (hero pose), toe lifts in various positions, pistol squats, “flointing work” in down dog and up dog, and more.
Section 2
  • Mobility and strength are the name of the game in this class. You’ll begin with mobility drills in virasana, “around the world” hip openers that emphasize internal and external rotation, and then progress through deeper variations of pigeon that involve dynamic movement in and out of the pose. Then, you’ll move into the strengthening part of the practice with lots of leg lifts, foot activating work in skandasana (side lunge), single leg lunges and hamstring curls from standing, and more.
Section 3
  • In this session, you’ll fire up your whole core with supine abdominal work, lots of blanket slide variations—including forearm plank and single-leg versions—and use a block for resistance work with a variety of core contractions.
Section 4
  • In this workout for your arms and shoulders, you’ll do side tricep rises, chaturanga pulses, lots of work moving down through chaturanga and back up in stages, prone arm work with weights and blocks, diamond push-ups, and more. Feel those arms burn! Props: 2 blocks, 2 hand weights
Section 5
  • Put everything you’ve learned together in this final session. Get ready to flow and raise your heart rate with a dynamic sequence that will leave you feeling both balanced and exhilarated. Props: blocks

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Meet Your Teacher

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Janessa Mondestin
Janessa Mondestin is an experienced yoga therapist with over 1500 hours of education specializing in... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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