Crocus by Bernadette Resha
Here in the Northern hemisphere, spring has finally arrived and with it the awakening energy of nature. If you’re feeling increased vitality (or wish to), ere’s a well-rounded strengthening sequence that targets all the usual suspects—legs, hips, abs, back, shoulders, and arms —through a few select poses coupled with the option of longer holding times. It begins with three warm-up poses, and then moves into a strengthening sequence, in which you’ll repeat each pose twice, resting between repetitions for about half the time you stay in the pose.Props needed: a mat and a little bit of wall space
Overall Strength-Building Sequence1. Downward-Facing Dog Pose(Adho Mukha Svanasana), 15-30 seconds (about 3-6 breaths).
2. Standing Forward Bend (Uttanasana), 15-30 seconds (about 3-6 breaths).
3. Standing Side Stretch, 15-30 seconds (about 3-6 breaths).
4. Powerful Pose (Utkatasana) for 30-45 seconds (about 6-9 breaths). Practice twice, resting in Mountain pose or Standing Forward Bend between.
5. Wall Squat for 45 seconds for 1 minute (about 9-12 breaths). Practice twice, resting in Mountain pose or Standing Forward Bend between.
6. Warrior II (Virabhadrasana II) for 30-45 seconds (about 6-9 breaths). Practice twice, resting in Mountain pose or Standing Forward Bend between.
7. Downward-Facing Dog Pose (Adho Mukha Svanasana) for 30-45 seconds (about 6-9 breaths). Practice twice, resting in Child’s pose between.
8. Forearm Plank Pose for 20-30 seconds (about 4-6 breaths). Practice twice, resting in Child’s pose between.
9. Side Forearm Plank Pose for 20-30 seconds (about 4-6 breaths). Practice twice, resting in Child’s pose between.
10. Sphinx Pose for 30-45 seconds (about 6-9 breaths). Practice twice, resting in Prone Savasana between.
11. Locust Pose (Salabhasana) for 30-45 seconds (6-9 breaths). Practice twice, resting in Prone Savasana between.
12. Child’s Pose (Balasana) for 1-2 minutes. 
Download Barrie’s free Guide to Home Yoga Practice right here. Learn more about her book Evolving Your Yoga: Ten Principles for Enlightened Practice and her online classes at www.barrierisman.com.
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