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Home Practice: Strength & Fitness 40min

Home PracticeHere is the latest in our ongoing series podcasts for you home practice library.

Level: Intermediate +
Time: 40 min

Yoga Mat (required);
Yoga Block (recommended)

Here is an outline the practice:

Standing Breathing => Utkata Vajrasana (lightening bolt) => Natarajasana (dancer pose) [both sides] => Utkata Vajrasana => Uttanasana (Fwd bend)

Down Dog => 3Pt Down Dog => Bound Side Angle => Lizard => 3Pt Down Dog [Left Side] => Down Dog => Chaturaunga Dandasana => Upward Dog => Down Dog => 3Pt Down Dog => Bound Side Angle => Lizard => 3Pt Down Dog [Right Side]

=> Down Dog => Jump to Squat => Down Dog => Jump to Hand Balance => Down Dog

High Lunge => Twist to Side => Rise up => High Lunge => Warrior III => Standing Split => Revolved Triangle => Half Moon => Flip Dog [Left Side]

Down Dog => Chaturaunga Dandasana => Upward Dog (2x)

High Lunge => Twist to Side => Rise up => High Lunge => Warrior III => Standing Split => Revolved Triangle => Half Moon => Flip Dog [Right Side]

Down Dog => Supported Side Plank => Standard Side Plank => Child

Seated Bound Angle => Seated Wide Angle Fwd Bend => Double Toe Hold => Squat with Leg Extension (both sides) => Upward Table

Supine Bound Angle => Supported Bridge => Wheel Pose => Utksepa Mudra => Shoulderstand => Plow => Fish => Supine Spine Twist => Shavasana

7 Comments
  1. I couldn’t make Saturday morning yoga and so instead found this podcast. A great selection of poses to get me going for the day. I’m so excited to be able to take this with me whenever I’m out of town or when I simply have a conflict with getting to class. Thanks Satyam.

  2. Hi Gail,

    So glad to hear you found the podcast to be useful – that will inspire me to make more.

    And indeed that is the idea: When you are unable to make it to class or when traveling, then the podcasts are there for your practice.

    Thanks for your kinds words,
    Satyam

  3. Very excited to find this one…thank you Satyam!

  4. I’m from Latvia so I can’t speak english quite well, but your blog is really great.

  5. Satyam,
    So grateful for this…just like (well almost like) having a private session…just to bug you though…with your abundant spare time, a gentle yoga session podcast would be
    greatly appreciated!

  6. Hi Satyam!
    Eliza and I just finished this sequence and thought we’d say hello!
    I took some pictures that I’ll try to find time to e-mail later. :)

    I hope all is well out your way.

    We miss you!!

    Ashleigh

  7. Hey Ashleigh,

    So glad you and Eliza got the practice in – I look forward to receiving the pics.

    Here things are fine – you are DEFINITELY missed – yet we know you are well and moving on in your journey and experiences. Wish you could come east for an hour each week: 9a – 10a Thursdays. Tell Matt to secure a really fast ship and come our way!

    All the best to you in your new beginnings…

    Satyam

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