EmBodied Yoga Practice for Strength

A practice that can be done anytime to tone and build strength.

Length: 15 - 20 minutes

Props: A rolled yoga mat or towel to support under heels or knees.

Images of the shapes are in suggested order. Feel free to mix it up. Suggested time in each shape can be modified to best fit your body's needs and capabilities.

Child's (20 breaths)

Down Dog (10 breaths)

Bear (5 breaths)

Child's pose with palms above head (5 breaths)

Supported Down Dog (10 breaths)

Plank (10 breaths)

Side plank (5 breaths)

Side plank (5 breaths)

Forearm Plank (10 breaths)

Table Top with Cat/Cow (5x)

Prep for Thread the Needle (3 breaths)

Thread the Needle (5 breaths)

Prep for Thread the Needle (3 breaths)

Thread the Needle (5 breaths)

Puppy (10 breaths)

Forward Fold (5 breaths)

Mountain (5 breaths)

Repeat the Following Balancing Sequence on Both Sides 3x

Balance on one leg (10 breaths)

Half Moon (5 breaths)

Scizzor Kicks (10x)

--- end of balancing sequence ---

Forward Fold Hug (3 breaths)

Plank on tiptoes and fingertips (5 - 10 breaths)

Modified Rabbit (12 breaths)

Bri Boertman, MA, ERYT-500

Founder and Director of emBodied Yoga School, Bri spends most of her time roaming desert landscapes as a backcountry and river guide in the Grand Canyon and beyond and enthusiastically offers small cohorts of yoga teacher trainings across the globe each year.

Bri earned a Masters Degree in Health and Wellness Education. She has studied trauma-informed practices and offered therapeutic yoga and bodywork for more than 20 years.

Visit her bio page or on Instagram @devabri and reach out to learn more about who she is, what she offers, and how she shares her life passions with others.