We lose strength, naturally, as we age and unfortunately, modern life is accelerating the process. We spend most of the day sitting at a desk or a computer and struggle to find the time to stay as fit and healthy as we should.
MD, Peter Attia tells us:
"Virtually every injury a person has is due to an instability because we can’t hold the body in its correct place."
Very few of us need to be as a strong as a powerlifter but if we don't maintain a baseline level of strength, we leave ourselves vulnerable to pain, injury, poor posture and weak bones.
Read more
We lose strength, naturally, as we age and unfortunately, modern life is accelerating the process. We spend most of the day sitting at a desk or a computer and struggle to find the time to stay as fit and healthy as we should.
MD, Peter Attia tells us:
"Virtually every injury a person has is due to an instability because we can’t hold the body in its correct place."
Very few of us need to be as a strong as a powerlifter but if we don't maintain a baseline level of strength, we leave ourselves vulnerable to pain, injury, poor posture and weak bones.
We lose strength, naturally, as we age and unfortunately, modern life is accelerating the process. We spend most of the day sitting at a desk or a computer and struggle to find the time to stay as fit and healthy as we should.
MD, Peter Attia tells us:
"Virtually every injury a person has is due to an instability because we can’t hold the body in its correct place."
Very few of us need to be as a strong as a powerlifter but if we don't maintain a baseline level of strength, we leave ourselves vulnerable to pain, injury, poor posture and weak bones.
Traditional strength training at the gym is problematic for many reasons and bodyweight training is fast becoming the most popular and effective solution. If you practice yoga to build strength, you also have some additional advantages.
The benefits of building strength through yoga
Yoga combines strength with flexibility.
Yoga strengthens the core stabiliser muscles that support your spine.
Yoga integrates muscle groups to work together rather than focussing on muscles in isolation.
Yoga emphasises the importance of the breath in building strength.
Yoga trains balance, which is an important component of functional strength.
Yoga trains strength dynamically, in all planes of movement.
Yoga enhances body awareness.
Yoga is not demanding on the joints.
Yoga can be done anywhere with minimal equipment.
Yoga is endlessly variable, which can lead to greater compliance.
Practicing yoga barefoot strengthens the muscles in the feet, ankles and lower legs.
What you can expect from this course
In this 15-day online yoga course, renowned yoga instructor and founder of Yoga 15, Abi Carver teaches you the essentials of Yoga for Strength. In just 15 minutes a day over 15 days, you’ll be well on your way to increasing your muscular strength, stabilizing your joints and redefining your endurance.
The videos start off easy but they don't stay that way for long, so buckle up. We cycle through routines for the upper body, core and lower body, incorporating all the foundational yoga poses—including Warrior 1, Warrior 2, Reverse Warrior and Extended Side Angle.
Testimonials on Abi's Yoga 15 “Yoga For Strength Challenge”
“I've completed the 15-lesson program, and I loved it. A completely different exercise experience. Exactly what my body needed at this point in my life. I will continue with the lessons until I'm comfortable the basics.” Vanita Glenn-Adams
“Es genial porque lo puedes practicar en cualquier sitio y el hecho de que sólo dure 15 minutos cada cápsula ayuda a encontrar siempre el momento. Una práctica muy dinámica con la que siempre te sientes mejor y ayuda a fortalecer tus músculos, algo muy importante dependiendo del trabajo de cada uno. Es fácil seguir los pasos que marca la instructora ¡Muy recomendable. ” Judit Aranda Moreno
“Abi's instructions are very clear and concise. Once I was a little more familiar with the poses, I could listen to the video without looking. The whole experience is very smooth, her voice, the way she teaches how to transition into different poses and how to assess them. I like how when she says, 'Relax your face,' chances are I was really scrunching up my face, and I'd have this 'How did she know. ' moment :) I started with her other videos, the total body yoga series for beginners, and moved on to these. It's great slowly building up my strength and body confidence with this. Now that I've completed the course, I went from not being able to do a side plank, to being able to do harder variations of side planks. Highly, highly recommend this :)” Adelyn
"This is a great course. It's challenging and relaxing at the same time. I would have liked some background music but that's just me. Overall I recommend it if you're looking for a quick, engaging and strengthening yoga series. " Mella Barnes
"The time duration is so good. It's perfect courses to continue practcing for a long time." Rajendra Prasad Neupane
"I enjoyed the course. I learned how to do many yoga positions to improve my flexibility." Maria Sanchez
"Short 15 mins Yoga and mostly simple postures helped me greatly to strengthen my arthritic muscles. Thank you so much. I actually enrolled myself on your other yoga 15mins challenge courses as well. This is my 2nd one. Thank you once again for the team (especially the calming voice over and the expert yoga trainer." Iswariya Natarajan
"All of her courses are just great, I did them more than once ??" Nadine Weszelits
"This course is more exigent than the others but I really enjoy it. Thanks Abi. I really like the rhythm , the explanations of each exercise and how I feel when I finish each lesson :)" Lucía Pérez De La Rubia
"very good, as usual" Dominique Guenroc
"Great course. Thanks. Need quite a lot more practicing to master the more difficult poses. Will keep circling through this course and the other challenges as well from this series." Mathieu van Schaik
What's inside
Learning objectives
- Increase strength in muscles, tendons, and ligaments throughout your body.
- Correct muscular imbalances to alleviate recurring aches and pains.
- Stabilise your joints.
- Reduce your risk of injury.
- Improve your body control and movement efficiency.
- Build the foundation for greater power and speed.
- Tune into your breathing to calm your central nervous system and ensure that you are getting maximum oxygen into your muscles.
- Acquire the essential knowledge to better your life through yoga.
- Enhance your athletic ability by optimizing your body's ability.
- Improve your posture.
- Boost your confidence.
- Show more
- Show less
- Increase strength in muscles, tendons, and ligaments throughout your body.
- Correct muscular imbalances to alleviate recurring aches and pains.
- Stabilise your joints.
- Reduce your risk of injury.
- Improve your body control and movement efficiency.
- Build the foundation for greater power and speed.
- Tune into your breathing to calm your central nervous system and ensure that you are getting maximum oxygen into your muscles.
- Acquire the essential knowledge to better your life through yoga.
- Enhance your athletic ability by optimizing your body's ability.
- Improve your posture.
- Boost your confidence.
- Show more
- Show less
Syllabus
Fundamentals
In this sequence, we’ll focus on foundational yoga poses that strengthen the arms, shoulders, chest and upper back.
Read more
Syllabus
In this sequence, we’ll focus on foundational yoga poses that strengthen the arms, shoulders, chest and upper back.
In this sequence, we’ll focus on poses that build strength in the feet, ankles, legs and hips.
In this sequence, we’ll focus on the abs, obliques and lower back.
In this sequence, we’ll base our upper body workout around Sun Salutation A.
In this sequence, we’ll base our lower body workout around Sun Salutation B.
In this sequence, we’ll return to targeted core strength training.
In this sequence, we'll continue our upper body series - focussing especially on toning and strengthening the triceps, chest, shoulders and upper back.
In this sequence, we'll continue to build strength in the legs, holding standing poses and using the body as dynamic resistance.
In this sequence, we'll bring our focus back to the core, creating the foundation on which to build strength, power, endurance, balance and overall athleticism.
In this sequence, we’ll flow smoothly through a continuous series of poses designed to work the often under-developed supportive muscles as well as the major movement muscle groups in the upper body.
In this sequence, we’ll focus on balancing strength and flexibility in the lower body.
In this sequence, we’ll focus on strengthening the deep core muscles as well as the superficial abdominals, external obliques and the muscles in the lower back.
In this sequence, we’ll build strength in the upper body with a challenging arm balance that requires maximum concentration.
In this sequence, we’ll introduce some single-leg standing postures to build upper and lower leg strength.
We’ll finish the series with a tough core sequence, building towards wheel pose.
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Reviews summary
Quick and effective yoga strength challenge
Encourages trying other courses.
Short sessions aid long-term practice.
Instructor's guidance is easy to follow.
Easy to fit into busy schedules.
Builds physical strength effectively.
Activities
Review Foundational Yoga Poses
Show steps
Reinforce your understanding of basic yoga poses to ensure proper form and prevent injuries during the strength challenge.
Browse courses on
Yoga Poses
Show steps
-
Watch videos demonstrating proper alignment.
-
Practice each pose, focusing on form.
-
Use a mirror to check your alignment.
Read 'Light on Yoga'
Show steps
Deepen your understanding of yoga asanas and alignment principles to enhance your strength training practice.
View
Light on Life: The Yoga Journey to Wholeness,...
on Amazon
Show steps
-
Select chapters focusing on foundational poses.
-
Study the alignment instructions and illustrations.
-
Apply the principles to your practice.
Document Your Progress
Show steps
Track your progress throughout the 15-day challenge to stay motivated and identify areas for improvement.
Show steps
-
Take before and after photos.
-
Record your daily practice and observations.
-
Reflect on your progress and challenges.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Partner Yoga Session
Show steps
Practice yoga with a partner to improve alignment, deepen stretches, and enhance your understanding of the poses.
Show steps
-
Find a partner with similar yoga experience.
-
Choose a sequence of poses to practice together.
-
Provide feedback and support to each other.
Design a Custom Yoga Sequence
Show steps
Create your own yoga sequence tailored to your specific strength goals and physical limitations.
Show steps
-
Identify your strength goals and limitations.
-
Select poses that target specific muscle groups.
-
Arrange the poses in a logical sequence.
-
Practice your sequence and make adjustments.
Read 'Yoga Anatomy'
Show steps
Gain a deeper understanding of the muscles and joints involved in yoga poses to optimize your strength training and prevent injuries.
View
Yoga Anatomy 2nd Edition
on Amazon
Show steps
-
Focus on chapters related to poses in the challenge.
-
Study the anatomical illustrations and explanations.
-
Apply your knowledge to improve your form.
Explore Advanced Yoga Poses
Show steps
Expand your yoga practice by exploring more challenging poses that build strength and flexibility.
Show steps
-
Research advanced poses that interest you.
-
Find tutorials that break down the poses step-by-step.
-
Practice the poses with caution and proper alignment.
Review Foundational Yoga Poses
Show steps
Reinforce your understanding of basic yoga poses to ensure proper form and prevent injuries during the strength challenge.
Browse courses on
Yoga Poses
Show steps
- Watch videos demonstrating proper alignment.
- Practice each pose, focusing on form.
- Use a mirror to check your alignment.
Read 'Light on Yoga'
Show steps
Deepen your understanding of yoga asanas and alignment principles to enhance your strength training practice.
View
Light on Life: The Yoga Journey to Wholeness,...
on Amazon
Show steps
- Select chapters focusing on foundational poses.
- Study the alignment instructions and illustrations.
- Apply the principles to your practice.
Document Your Progress
Show steps
Track your progress throughout the 15-day challenge to stay motivated and identify areas for improvement.
Show steps
- Take before and after photos.
- Record your daily practice and observations.
- Reflect on your progress and challenges.
Partner Yoga Session
Show steps
Practice yoga with a partner to improve alignment, deepen stretches, and enhance your understanding of the poses.
Show steps
- Find a partner with similar yoga experience.
- Choose a sequence of poses to practice together.
- Provide feedback and support to each other.
Design a Custom Yoga Sequence
Show steps
Create your own yoga sequence tailored to your specific strength goals and physical limitations.
Show steps
- Identify your strength goals and limitations.
- Select poses that target specific muscle groups.
- Arrange the poses in a logical sequence.
- Practice your sequence and make adjustments.
Read 'Yoga Anatomy'
Show steps
Gain a deeper understanding of the muscles and joints involved in yoga poses to optimize your strength training and prevent injuries.
View
Yoga Anatomy 2nd Edition
on Amazon
Show steps
- Focus on chapters related to poses in the challenge.
- Study the anatomical illustrations and explanations.
- Apply your knowledge to improve your form.
Explore Advanced Yoga Poses
Show steps
Expand your yoga practice by exploring more challenging poses that build strength and flexibility.
Show steps
- Research advanced poses that interest you.
- Find tutorials that break down the poses step-by-step.
- Practice the poses with caution and proper alignment.
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