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DAY 10 OF 30
⏱ 15 min
Week 2
Upper Body Strength
Today we are focusing on the upper body. Building strength in the arms, shoulders, and chest is essential for many yoga postures, including Downward Dog and Chaturanga.
Take breaks when you need them. It is perfectly fine to lower your knees in Plank pose or rest in Child's Pose if your arms feel fatigued.
Today's Poses
Poses Today
5
Duration
15 min
Focus
Shoulder Strength
Warm-Up — 3 min
Let us warm up the shoulders and wrists before bearing weight.
Wrist Rolls & Shoulder Shrugs
Beginner
⏱ 3 min
- 1. Sit comfortably. Extend your arms straight out in front of you.
- 2. Make gentle fists and roll your wrists in circles, first clockwise, then counter-clockwise.
- 3. Next, inhale and shrug your shoulders up towards your ears.
- 4. Exhale forcefully and let them drop down. Repeat 5 times.
Today's Sequence — 10 min
01.
Plank Pose
BeginnerPhalakasana
⏱ 4 min
- 1. From Tabletop, step both feet back so your legs are straight.
- 2. Ensure your shoulders are stacked directly over your wrists.
- 3. Press firmly into your hands, puffing up the space between your shoulder blades slightly.
- 4. Engage your core, keeping your body in a straight line from your head to your heels.
- 5. Hold for 3-5 breaths, then lower your knees and rest. Repeat 3 times.
Modification: Keep your knees on the mat for a Modified Plank, keeping a straight line from head to knees.
Full pose guide →
02.
Forearm Plank
IntermediateMakara Adho Mukha Svanasana
⏱ 3 min
- 1. From Plank or Tabletop, lower down onto your forearms.
- 2. Ensure your elbows are directly beneath your shoulders.
- 3. Interlace your fingers or keep your forearms parallel.
- 4. Engage your core and legs, maintaining a straight body line.
- 5. Hold for 3-5 breaths, focusing on steady breathing.
Alignment Tip
Do not let your hips sag towards the floor; keep your core actively engaged.
03.
Sphinx Pose
BeginnerSalamba Bhujangasana
⏱ 3 min
- 1. Lie on your stomach with your legs extended behind you.
- 2. Prop yourself up on your forearms, elbows directly under your shoulders.
- 3. Press your forearms into the mat and lift your chest forward and up.
- 4. Keep your neck long and gaze slightly down.
- 5. Hold for 5 deep breaths, feeling a gentle compression in the lower back.
Breathing Cue
Inhale to expand the chest forward, exhale to press the pelvis gently into the mat.
Full pose guide →
Cool-Down — 2 min
Puppy Pose
BeginnerUttana Shishosana
⏱ 2 min
- 1. From Tabletop, walk your hands forward and melt your chest towards the mat.
- 2. Keep your hips stacked over your knees.
- 3. Rest your forehead on the mat and breathe into the stretch in your shoulders and upper back.
- 4. Hold for 5-10 breaths.
Savasana
Corpse Pose
Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.
You have completed Day 10 ✓
Take a moment before you move. Notice how you feel.