Lower Body Endurance

1. 1. Begin in Mountain Pose (Tadasana). Inhale, sweep arms overhead. Exhale, fold forward (Uttanasana).
2. 2. Inhale, half lift. Exhale, plant hands and step back to Plank Pose. Lower knees, chest, and chin to the mat.
3. 3. Inhale into Baby Cobra, then exhale back to Downward-Facing Dog. Hold for 3 breaths.
4. 4. Repeat this cycle 3 times to build internal heat.

1. 1. From standing, inhale and sweep your arms up. Exhale and bend your knees, sinking your hips down as if sitting in an imaginary chair.
2. 2. Keep your weight shifted back into your heels to deeply engage the gluteus maximus and quadriceps.
3. 3. Hold for 5-8 breaths, maintaining a strong, lifted chest.

Full pose guide →

1. 1. From downward dog, step your right foot forward. Spin your left heel down at a 45-degree angle.
2. 2. Inhale to rise, reaching arms overhead while keeping your pelvis squaring toward the front edge of the mat.
3. 3. Bend deeply into the right knee to strengthen the quads while stretching the left hip flexors. Hold for 5-8 breaths, then switch sides.

1. 1. From a wide stance, turn your right toes out 90 degrees and keep the left foot parallel to the back edge of the mat.
2. 2. Exhale, bend your right knee until it tracks directly over the ankle. Extend your arms parallel to the floor.
3. 3. Anchor your Drishti over your front middle finger. This builds endurance in the gluteus medius and quads. Hold for 5-8 breaths, then switch.