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IMPORTANT, MUST BE READ... : Featured Sequence: New Lower Body Strength Sequence
Title : Featured Sequence: New Lower Body Strength Sequence

Featured Sequence: New Lower Body Strength Sequence

IMPORTANT, MUST BE READ... by Nina

Remember my post Too Much Yoga? Or Just the Wrong Kind? close hyper-mobile people together with how they should focus on forcefulness rather than stretching inwards their asana practice? One argue I know close this upshot is that ane of my skillful friends has also has the thin, hyper- mobile torso type, which is super flexible but tends to lack strength. And at this point, she has arthritis inwards both knees, hence forcefulness edifice inwards her lower torso to back upward those joints is to a greater extent than of import than always for her! 

So I decided to blueprint a lower torso forcefulness edifice sequence for her, which I’ll move teaching her inwards person. But because nosotros alone receive got ane lower torso forcefulness sequence on the weblog (and I’ve heard from y'all that y'all relish posts alongside sequences), I idea I’d percentage this ane alongside you. Let me know what y'all mean value close it!

What’s unlike close this sequence than the ane Baxter designed inwards Featured Sequence: Lower Body Strength is I needed to avoid poses that wouldn’t move for arthritic knees—or at to the lowest degree hers. I also avoided poses alongside also much weight on the hands due to pollex arthritis. (I checked ahead alongside her close sure enough poses to run into if she was okay doing them or not.) Also, well, it's exactly different!

LOWER BODY STRENGTH SEQUENCE

This turned out to move rather long sequence. To shorten it, exactly skip whatever of the poses afterward the initial warm-up of Half Downward-Facing Dog at the Wall but complete upward alongside the 2 cool-down poses.

1. Half Downward-Facing Dog Pose, alongside a block betwixt your thighs, 1 minute.

See Featured Pose: Half Downward-Facing Dog Pose for instructions on the basic the pose. Before walking your feet back, house the block, on it's narrowest width, betwixt your thighs together with and then walk dorsum piece of cake together with carefully (you tin produce it!). While you're inwards the pose, describe of piece of employment solid your inner thighs against the block. 

2. Warrior iii at the Wall, thirty seconds or to a greater extent than per side.

See Warrior iii (Wall Version) for instructions. If putting that much weight on ane leg hurts, endeavour bringing your hands farther upward the wall together with dropping your leg at a bit, hence you're at to a greater extent than of a diagonal. Focus on activating both legs inwards this pose (Baxter needs to activate his dorsum thigh a flake more—try firming the hamstring).

3. Downward-Facing Dog Pose, versions iii or four (forearm versions), thirty seconds or more.

See Featured Pose: Downward-Facing Dog Pose for instructions. Focus on activating your legs. Add a block betwixt them if y'all like.

4. Child’s Pose, version iii (knee support), or Puppy Pose if that's better of you, 1 or to a greater extent than minutes. 

See Featured Pose: Child's Pose for information on Child's pose or Downward-Facing Dog Pose Variations, Version 1, for instructions. 

5. Downward-Facing Dog Pose, versions iii or four (forearm version), alongside leg raises, xx seconds or to a greater extent than per side.  

Like This But With Forearms on the Ground

From forearm version of Downward-Facing Dog Pose, every bit if y'all were practicing Warrior iii at the wall, receive got ane leg upward behind y'all together with and then repeat on the other side. Focus on activating both legs (beautiful project inwards this pose, Joy!).

6 Child’s Pose, version iii (knee support), or Puppy Pose if that's better of you, 1 or to a greater extent than minutes. 

See Featured Pose: Child's Pose for information on Child's pose or Downward-Facing Dog Pose Variations, Version 1, for instructions. 

7. Plank Pose, version 2 (forearm version), every bit long every bit y'all tin comfortably concord it. 

See Featured Pose: Plank Pose for instructions. Work on edifice upward your endurance inwards this pose over time. Keep both legs active together with lifting upward away from the floor.

8. Mountain Pose, version 2 ( block betwixt thighs), 1 minute. 

See Featured Pose: Mountain Pose for instructions. 

9. Powerful Pose, version 2 (block betwixt thighs), thirty or to a greater extent than seconds.

See Featured Pose: Powerful Pose for instructions. Be sure enough to describe of piece of employment solid your thighs against the block

10. Warrior 2 Pose, classic version, bending front end genu alone every bit far every bit feels okay, thirty or to a greater extent than seconds per side. 

See Featured Pose: Warrior 2 Pose for instructions.  Be sure enough to proceed both legs active inwards this pose (pay attending to that dorsum leg!).

11. Tree Pose, whatever version that’s comfortable, thirty or to a greater extent than seconds per side. 

See Featured Pose: Tree Pose for instructions. Firm the muscles of the standing leg.

12. Supported Backbend, whatever version, 1 to iii minutes. 

See Featured Pose: Supported Backbend for instructions. Keep your legs active every bit y'all relax your upper body.

13. Locust Pose, either classic version or versions iii or four (just legs).

See Featured Pose: Locust Pose for instructions. Be sure enough to describe of piece of employment solid your hamstrings (backs of your thighs) to assistance elevator your legs.

14. Dynamic Bridge Pose, six or to a greater extent than times. 

See Viideo of the Week: Dynamic Bridge Pose for instructions. Be sure enough to describe of piece of employment solid your hamstrings (backs of your thighs) to assistance elevator your legs.

15. Bridge Pose, classic version, 1 to iii minutes. 

See Featured Pose: Bridge Pose for instructions. Be sure enough to describe of piece of employment solid your hamstrings (backs of your thighs) to assistance elevator your legs.

16. Constructive Rest Pose, iii or to a greater extent than minutes. 

See Featured Pose: Relaxation Pose for instructions.  Relax your legs (yay!) together with allow your knees autumn toward each other. Tie a strap to a greater extent than or less them, exactly to a higher house the knees, if y'all like.

17. Legs Up the Wall Pose, whatever version, five or to a greater extent than minutes.

See Featured Pose: Legs Up the Wall Pose for instructions. Position yourself hence y'all produce non experience whatever stretch inwards your legs. If your dorsum feels tender when y'all are gear upward to produce this pose, endeavour it alongside no props at all, alongside your dorsum apartment on a the mat or a sparse blanket. Keep your legs alone lightly active. Tie a strap to a greater extent than or less them, exactly to a higher house the knees (toward your head), if y'all like.

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IMPORTANT, MUST BE READ...

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