Yoga can be a fantastic way to build strength and improve overall conditioning when practised with intention and consistency. Below, I've outlined a yoga strength and conditioning routine that combines various yoga poses and movements to target different muscle groups and enhance your overall fitness.

Before starting any new exercise routine, it's essential to consult with a healthcare professional or a certified yoga instructor, especially if you have any pre-existing medical conditions or injuries.

Warm-Up:

Child's Pose (Balasana): Start in a kneeling position, sit back on your heels, and reach your arms forward with your forehead resting on the mat. Hold for 1-2 minutes to stretch and warm up your lower back and hips.
Cat-Cow Pose (Marjaryasana-Bitilasana): Transition to a tabletop position, and alternate between arching your back (Cow) and rounding your back (Cat) for 5-10 rounds to warm up your spine.

Strength and Conditioning:

Plank Pose: Begin in a push-up position with your wrists under your shoulders. Engage your core, keep your body in a straight line, and hold for 30 seconds to 1 minute. Gradually increase the time as you get stronger.
Chaturanga Dandasana: From Plank Pose, lower your body down by bending your elbows while keeping them close to your sides. Your body should hover just above the ground. Hold for a few seconds, then push back up to Plank Pose. Repeat this 5-10 times to work on your upper body strength.
Warrior II (Virabhadrasana II): Step one foot forward into a lunge, turn your back foot out, and open your hips to the side. Extend your arms out to the sides and gaze over your front hand. Hold for 30 seconds to 1 minute on each side to strengthen your legs and improve endurance.
Bridge Pose (Setu Bandha Sarvangasana): Lie on your back, bend your knees, and place your feet flat on the mat, hip-width apart. Lift your hips towards the ceiling, engaging your glutes and core. Hold for 30 seconds to 1 minute to work on your lower back and glute strength.
Tree Pose (Vrikshasana): Stand on one leg, bringing the sole of the other foot to the inner thigh or calf of the standing leg. Balance while keeping your core engaged and your hands in prayer position at your chest. Hold for 30 seconds to 1 minute on each leg to improve balance and leg strength.

Cool Down and Stretch:

Downward-Facing Dog (Adho Mukha Svanasana): Transition to Downward Dog to stretch and lengthen the entire body. Hold for 30 seconds to 1 minute, focusing on deep breaths and relaxing into the pose.
Child's Pose (Balasana): Return to Child's Pose to relax and cool down for 1-2 minutes.
Corpse Pose (Savasana): End your routine by lying flat on your back with your arms at your sides and palms facing up. Relax in this pose for 5-10 minutes to promote recovery and mental relaxation.

This yoga strength and conditioning routine can be adjusted to your fitness level and goals. As you progress, you can increase the duration or repetitions of each pose and incorporate more challenging yoga poses and sequences to further enhance your strength and conditioning.

Hakan Dokuzoglu

Yoga Instructor-Private Classes

Contact: 07501838888