It takes time and effort to improve yoga stance. I took it upon myself to bring myself back to yoga. It's easy to lose your breath in many of it's poses. Although I'm still working on progression, what I've found is that remembering the mountain pose in each, regains control. Also, remembering that all strength originates from my inner core brings all necessary heat to the desired areas of my body.
Side core plank> Chaturanga> Cobra pose
*Maintaining core even when arms are incorporated relieves strain on your wrists. It also adds the benefit of improving core strength.
Padangusthasana *sp* (AKA: Forward bend)> Basic inversion
*A simple modification to this would be to interlock fingers. This would give triceps, shoulders, and back a particularly good stretch while incorporating tricep heat.
*Angling your knee above your ankle eliminates unnecessary pressure. This is especially useful for people w/ Patellofemoral, aka "runner's knee" - like myself.
*Holding this pose for a 5-10 minute count in warrior II builds inner thigh strength and fire.
"Flight" / Warrior III
*Doing this sequence builds heat and improves balance.
**Warrior III to a standing split is an amazing inner thigh stretch and glut tone.
Yoga ball - "Table top"
*Excellent core sequence.
-20 reps, 2-3 sets
*Rotating the ball gives a stronger core incorporation.
Ball: Jackknife
*Obvious core arm/ core sequence.
-I do 24 reps 3 sets.
*Doing a full sequence (All three sides) will give a good yoga glow.
Having some fun:Rajakapotasana:
**Advanced modification would be to reach back w/ arms to grab toes.
Bakasana (crane)
-When I first discovered this pose, It was in the advanced class at yoga source. I'd never done yoga before. I set out to master it!
Chair
-Great for gluts and balance, the twist is an added benefit for circulation.
Upward bow
-Great arm/ leg strengthening and stretching pose. Also gives core a good pull.
*Straightening the arms is key.
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