This yoga sequence builds strength and flexibility, providing a challenging workout for those looking for a more intense practice.
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| Name | amount | RDA |
|---|---|---|
| Carbohydrates | N/A | N/A |
| Fat | N/A | N/A |
| Calories | N/A | N/A |
| Protein | N/A | N/A |
| Energy | N/A | N/A |
| Sodium | N/A | N/A |
| Carbs | N/A | N/A |
| Iron | N/A | N/A |
| Vitamin D | N/A | N/A |
| Manganese | N/A | N/A |
| Sugars | N/A | N/A |
| # | Name | quantity | image |
|---|---|---|---|
| 1 | Yoga Mat | 1 |
|
| 2 | Water Bottle | 1 |
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| 3 | Towel | 1 |
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| # | Steps |
|---|---|
| 1 | Plank Pose: Begin in a plank position, engaging your core and holding for 10 breaths. |
| 2 | Chaturanga Dandasana (Low Plank): Lower yourself from plank into a low plank, keeping your elbows tight to your body. Hold for 5 breaths. |
| 3 | Upward-Facing Dog (Urdhva Mukha Svanasana): Push up into an upward dog, opening your chest and looking upwards. Hold for 5 breaths. |
| 4 | Downward-Facing Dog (Adho Mukha Svanasana): Move into downward dog, lifting your hips and stretching your legs and spine. Hold for 5 breaths. |
| 5 | Chair Pose (Utkatasana): Step forward, bend your knees, and sit back into chair pose. Hold for 10 breaths. |
| 6 | Warrior III (Virabhadrasana III): From chair pose, shift your weight onto one foot and extend the other leg back, bringing your body into a T-shape. Hold for 5 breaths, then switch legs. |
| 7 | Crow Pose (Bakasana): Move into a squat and place your hands on the floor, lifting your knees onto your triceps and balancing. Hold for as long as comfortable. |
| 8 | Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips toward the ceiling. Hold for 5 breaths. |
| 9 | Savasana (Corpse Pose): End with Savasana, relaxing fully on your back for 5-10 minutes. |
"كنت محتاجه من زمان عاشت ايدك"
"شغل نظيف"
