Get Strong With This Intense Full Body Yoga Routine

Get Strong with This Intense Full Body Yoga Routine

Yoga is beneficial for several reasons. It is excellent for stretching, redirecting the mind, and relaxing after a hard day. In addition to making, you physically stronger, strenuous, fast-paced power yoga sessions may boost your confidence and mental strength off the mat.

When you’re searching for a method to stretch, strengthen, and feel like a badass, try this hard-power yoga practise.

Here’s how it works for Yoga

Downward Dog, high plank, low plank, high plank, warm-up. Downward Dog — 5 repetitions
3 to 5 repetitions of Downward Dog, high plank, low plank, Upward Facing Dog, and Downward Dog to warm up.
Warm-up: 3 to 5 repetitions of Downward Dog, high plank, low plank, Upward Facing Dog, low plank, and
Downward Dog.
Squat to rise/Crown Each exercise is performed for 30 seconds for a total of one set. Do 3 sets.
Three sets of 30-second Jump Switch Lunges.
Downward-Facing Dog, Three-Legged Dog, Knee to Nose, Knee Across, and Knee to Triceps. — 1 repetition on each leg
Arm balance, Downward Dog, Three-Legged Dog, knee to nose, knee across, Rockstar, knee to triceps, and arm balance. — 1 repetition on each leg
Downward Dog, Warrior I, Warrior II, Reverse Warrior, Half Moon, Warrior II, Downward Dog
Knee bend variant of Half Moon – three repetitions
Open twist, Downward Dog, crescent lunge, Warrior II, crescent lunge. Downward Dog – 1 repetition on each side
Leapfrog — three 30-second intervals
Eagle, lunge, with eagle arms, Eagle — Two sets per side
Active Child’s Pose and Downward-Facing Dog push-ups — 10 repetitions of each exercise each set. Do 2 sets.
Five repetitions of the crescent lunge, Warrior III, knee bend, and lunge on each side.
Forearm Push-ups – 10 repetitions
5 to 10 reps of the Side Plank Curl
Stag Handstand — 10 times

How to do each sequence and yoga pose:

1 Warm-up

Five repetitions of Downward Dog, High Plank, Low Plank, High Plank, and Downward Dog.

Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body. “This stance resembles an inverted V,” explains Lyons.
Press as strongly as possible into your palms and down with your heels. Flatten your back.
On an inhale, shift forward until your shoulders are piled over your wrists to achieve high plank. Maintain core and quad engagement.
Exhaling, drop your shoulders to around elbow height. The elbows should be slightly away from the body and stacked over the wrists, not outstretched and not beneath the body.
On an inhale, return to the high plank posture.
Exhale and return to the Downward Dog position.
Maintain Down Dog for five deep breaths.
Repetition is required five times.

Warm-Up

3 to 5 repetitions of Downward Dog, High Plank, Low Plank, Upward Facing Dog, and Downward Dog for the warm-up.
Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body.
Press as strongly as possible into your palms and down with your heels. Flatten your back.
On an inhale, shift forward until your shoulders are piled over your wrists to achieve high plank. Maintain core and quad engagement.
Exhaling, drop your shoulders to around elbow height. The elbows should be slightly away from the body and stacked over the wrists, not outstretched and not beneath the body.
Inhale as you transition into Upward Facing Dog by putting both hands on the floor, rolling your toes under and pressing down into the tops of your feet, gripping your outer shins, and elevating your thighs off the mat. Raise your chest to the ceiling and extend your arms in a straight line.
Exhale and return to the Downward Dog position.
Maintain Down Dog for five deep breaths.
Repeat the sequence between three and five times.

Warm-up:

Downward Dog, High Plank, Low Plank, Upward Facing Dog, Low Plank, Downward Dog — three to five repetitions of each.
Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body.
Press as strongly as possible into your palms and down with your heels. Flatten your back.
On an inhale, shift forward until your shoulders are piled over your wrists to achieve high plank. Maintain core and quad engagement.
Exhaling, drop your shoulders to around elbow height. The elbows should be slightly away from the body and stacked over the wrists, not outstretched and not beneath the body.
Inhale as you transition into Upward Facing Dog by putting both hands on the floor, rolling your toes under and pressing down into the tops of your feet, gripping your outer shins, and elevating your thighs off the mat. Raise your chest to the ceiling and extend your arms in a straight line.
Exhaling, turn your toes over and drop your shoulders to around elbow height while maintaining a tight core and legs. The elbows should be slightly away from the body and stacked over the wrists, not outstretched and not beneath the body.
Exhale and return to the Downward Dog position.
Maintain Down Dog for five deep breaths.
Repeat the sequence between three and five times.

Squat to Stand — Three 30-second sets

Stand with your feet wider apart than shoulder-width.
While lowering into a wide-leg squat, bend your knees and drive your hips back.
Bring your hands to your chest in a prayer stance and point your index fingers upwards.
On an inhale, press hard onto your feet and stand erect while simultaneously extending your arms aloft. Maintain your biceps near your ears.
As you exhale, stoop while bringing your hands to the centre of your chest (heart center).
Continue for 30 seconds
To significantly boost your heart rate, perform this action as rapidly as possible while keeping proper form.

Crow Pose Leg Lifts — three 30-second sets

Squat down and position your hands shoulder-width apart, fingers spread wide.
Raise your hips and rise onto your toes while bending your elbows back and forming a shelf with your upper arms.
Bring your knees as close to your armpits as possible, position your gaze slightly in front of you, and then shift your weight forward until one or both of your feet leave the ground.
Press your hands firmly into the ground and clench your core tightly.
Once you can lift both feet off the floor, maintain that posture and drop your feet until they are almost touching the ground before lifting them back up.
If this is too challenging, simply assume Crow posture or elevate one leg at a time while keeping the other barely touching the floor to maintain balance.
Hold Crow stance or the preparation for Crow pose for 30 seconds, or perform Crow pose lifts.
Alternate between Squat to Stand and Crow Pose Leg Lifts so that you perform each exercise three times.

Jump Switch Lunges — three 30-second sets

Begin in a low lunge position with your front knee stacked over your ankle and your rear knee straight behind you. Place your hands alongside the front foot.
Engage your abdominal muscles and jump up, reversing your legs in mid-air so that you land with the opposing leg in front.
If this is too tough, step instead of jumping first to swap legs.
Iterate for thirty seconds.
After thirty seconds, stop in the low lunge and do a low lunge twist (not pictured above). When your right foot is in front, maintain your left hand on the ground and raise your right arm to the ceiling while twisting at the waist. After five deep breaths, swap legs and continue the exercise.
Repeat the entire procedure three times.

Downward Dog, Three-Legged Dog, Once on each leg: Knee to nose, Knee across, and Knee to triceps

Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body.
Press as strongly as possible into your palms and down with your heels. Flatten your back.
In a Three-Legged Down Dog, lift your right leg to the sky and then bring the knee to your nose as you go into a high plank posture (arms straight, shoulders stacked directly over wrists).
Raise your leg to Three-Legged Down Dog, and then pull your knee under your body to the opposite elbow as you go into a high plank posture.
Raise your right leg to the ceiling to do a Three-Legged Down Dog draw, and then bring your knee to your right tricep as you go into a high plank posture.
Lift your leg back to Three-Legged Down Dog, then set it back on the ground to return to Down Dog.
Maintain for three breaths
Repeat on the opposite leg.

Down Dog, Three-Legged Dog, Knee to Nose, Knee Across, Rockstar, Knee to Triceps, and Arm Balance.

This sequence is identical to the preceding one, with the addition of one additional pose.
Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body. Press as strongly as possible into your palms and down with your heels. Flatten your back.

In a Three-Legged Down Dog, lift your right leg to the sky and then bring the knee to your nose as you go into a high plank posture (arms straight, shoulders stacked directly over wrists).

Raise your leg to Three-Legged Down Dog, and then pull your knee under your body to the opposite elbow as you go into a high plank posture.

Straighten the right leg and place the foot on the ground such that the leg is crossed beneath the torso. Raise the left arm toward the ceiling so that the left side of the body is exposed. Rockstar is achieved by bending your body halfway into a backbend and then assuming the position.

Place your left hand back on the ground and bring your right knee to your right tricep as you progress into a high plank position.
Place the right knee on the right tricep, shift your weight forward, and go into an arm balance (Flying Crow Pose) by elevating the left leg straight into the air while maintaining the right knee on the right tricep. Then, lower your left leg and elevate your right leg to return to the Three-Legged Down Dog position.
Reposition your left leg on the ground. Lift your right leg back to Three-Legged Down Dog, then set it back on the ground to return to Down Dog.
Maintain for three breaths
Repeat on the opposite leg.

Down Dog, Warrior I, Warrior II, Reverse Warrior, Half Moon, Warrior II, and Down Dog.

Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body.

Press as strongly as possible into your palms and down with your heels. Flatten your back.
Left foot forward into a Warrior I position: Forward lunge with your front toes pointed at 12 o’clock and your rear foot planted at an angle between 60 and 90 degrees. The front heel should be aligned with the rear midfoot.
As much as possible, bend your front knee to a 90-degree angle, and square your hips and shoulders toward the front of the room.
Introduce Warrior II: As you move your hips to the right side of the mat, extend your left arm forward and your right arm backward.
In order to achieve Reverse Warrior, invert your front palm and reach up and back. Reach your back arm down along your back shin while maintaining a bent front knee.
To progress into Half Moon position, shift your weight forward and place your left hand on the ground or a block. Reach your right hand toward the ceiling and extend your right leg behind you in a straight line. Try to align the hips, knees, and ankles of the standing leg and maintain a straight knee.
Bend your standing leg and move back into Warrior II with a light step.
Place your hands back on the ground and return to the Down Dog position.
Continue on the reverse side.

Knee Bend Variation of Half Moon Pose

This sequence differs from the preceding one. Once in Half Moon stance, bend and straighten the leg that is standing three times.

Press as strongly as possible into your palms and down with your heels. Flatten your back.
Left foot forward into a Warrior I position: Forward lunge with your front toes pointed at 12 o’clock and your rear foot planted at an angle between 60 and 90 degrees. The front heel should be aligned with the rear midfoot.
As much as possible, bend your front knee to a 90-degree angle, and square your hips and shoulders toward the front of the room.
Reach your left arm forward and your right arm back as you move your hips to the right side of the mat to enter Warrior II.
In order to achieve Reverse Warrior, invert your front palm and reach up and back. Reach your back arm down along your back shin while maintaining a bent front knee.
To progress into Half Moon position, shift your weight forward and place your left hand on the ground or a block. Reach your right hand toward the ceiling and extend your right leg behind you in a straight line. Try to align the hips, knees, and ankles of the standing leg and maintain a straight knee.
Three times, bend and straighten your standing leg while holding Half Moon.
Step back into Warrior II with care.
Place your hands back on the ground and return to the Down Dog position.
Continue on the reverse side.

Down Dog, Crescent Lunge, Open Twist, Warrior II, Crescent Lunge, and Down Dog

Start Downward Dog with your feet hip-width apart, your hands shoulder-width apart, your fingers pointing front, and your hips thrust upwards. Your head should be positioned between your arms and in front of your lower body.
Press as strongly as possible into your palms and down with your heels. Flatten your back.
Step forward with your left leg into the Crescent Lunge position, with your front knee stacked over your ankle, your rear knee straight behind you, and your arms extended straight overhead. Face the front.
Bring your hands to the centre of your chest, and then spin to the left side of the room while maintaining square hips to the front of the room. Maintain the bend on your front knee.
Bring your hands back to the middle of the room, and then rotate to the right side of the room to open out into Warrior II, ending with your hips facing right and your front heel in line with your back midfoot.
Continue on the reverse side.

Leap Frogs — Three 30-second sets

From Down Dog, step forward on your toes until your shoulders are piled over your wrists and you are pressing hard into the ground.
Create a tiny diamond shape by bringing the inner borders of your feet together and bending your knees out to the side.
Keeping your feet together and knees bent, jump as many times as possible for 30 seconds by throwing your hips past your shoulders and then back down to the floor.
If this is too difficult, maintain the prep posture or jump a few inches off the ground to begin. “Any airtime is preferable to none!” Lyons says.
After 30 seconds of Leap Frogs, stand with your feet hip-width apart and hang for 30 seconds in a forward fold.
Perform this one to three times, depending on how it feels.

Lunge, Backbend With Eagle Arms, Eagle — Two sets per side

Bring your right arm beneath your left at chest height while standing. Make an effort to contact the right fingertips to the left palm.
Bring your right leg over your left and wrap your right foot around the calf of your left leg. Bend your left leg.
Hold this position for three deep breaths.
Then, step back into a high Crescent Lunge, bringing your right knee to your chest while keeping your arm posture.
As you progress into a back bend, squeeze your back thigh and elevate the front of your pelvis toward the ceiling.
Maintain the position for three breaths.
Return to the middle and repeat the Eagle Pose leg wrap. After holding for a breath, release.
Continue on the reverse side. Perform another set on each side.

Active Child Push-ups Pose

Kneel with your knees hip-width apart and your feet together behind you on your yoga mat. Inhale deeply, and as you exhale, place your torso on top of your thighs.
In an effort to lengthen your neck and spine, pull your ribs away from your tailbone and your head away from your shoulders.
Rest your forehead on the ground and stretch your arms in front of you.
To make this position more “active,” tuck your toes under and maintain active arm and abdominal muscles.
Shift your torso forward while keeping your knees bent to assume a modified low plank position. Perform a knee push-up, and then press your hips back into Child’s pose.
Repeat ten times.

Down Dog Push-ups for 10 repetitions

Press as strongly as possible into your palms and down with your heels. Flatten your back.
Move your hands to the mat’s edge so that they are wider than shoulder-width apart.
As you drop your forehead to the mat, flex your elbows to the side. Press up again.
Perform 10 push-ups.
After completing one set, repeat one set of the Active Child’s Pose Push-ups (previous sequence) and one set of the Down Dog Push-ups (so that you complete two sets of 10 of each) for a total of 20 repetitions.

Crescent Lunges, Warrior IIIs, Knee Bends, and Lunges.

Beginning in Crescent Lunge, stack your shoulders over your hips and your front knee over your ankle. Your front knee should be bent as close to 90 degrees as possible. Straighten your arms over your head, biceps near to your ears.

As you inhale, soften your standing leg and thrust forward into Warrior III by lifting your back leg off the ground. Keep your arms close to your ears and stretched.
Exhaling, straighten the standing leg and extend the arms straight behind the body to assume Airplane Pose.
Repeat five times, alternating arm positions as you bend and straighten your leg, and then return to Crescent Lunge.
Repeat this process on the opposite side.

Forearm Push-ups

Take a deep breath from Down Dog, and on the exhale, carefully lower both forearms to the ground.
Inhale, then exhale while pressing the arms back up into Down Dog.
Continue to drive your body weight onto your legs while keeping your quads engaged.
Perform 10 repetitions. Rest for five breaths in Child’s Pose after you’re finished.

Plank Curls

Begin in a high plank posture with your hands flat on the floor, shoulder-width apart, and your wrists below your shoulders. Move into a side plank by bringing your feet together, rolling onto the outside edge of your right foot, and stacking your left foot on top. Extend the right arm towards the ceiling.
Here, we’ll pause and take a deep breath.

Form a fist with your dominant hand. Twist your torso as you bring your arm in and down beneath your body, bending it as you do so. Return the arm towards the ceiling.
Perform 5 to 10 repetitions.
Perform another round of Down Dog Forearm Push-ups (the preceding sequence), and then repeat Side Plank Curls on the opposite side.

Stag Handstands

From Downward-Facing Dog, move your feet forward until your shoulders are piled over your wrists.
Maintaining a shoulder-to-wrist stack, pull one leg straight up toward the ceiling while directing your attention onto your fingertips.

While maintaining the other leg straight, bend the standing leg and leap up while kicking the heel at the same butt cheek.
Perform 10 repetitions.
As your strength increases, attempt to hold the Stag Handstand (one leg straight in the air, the other bent such that the heel is near the butt) for up to 10 breaths.