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The Yoga Flow That Makes You Stronger

  • Nike

    Child's Pose

    • From a kneeling position, bring your big toes together, and separate your knees as wide as feels comfortable.
    • Reaching forward, bring your torso between your thighs.
  • Nike

    Downward Facing Dog High Plank

    • Start in downward facing dog, with your tailbone toward the sky to form a triangle, heels down and legs straight.
    • Rising onto your toes, move your weight over your shoulders to form a high plank, with back straight and hips low.
    • Hold to fatigue.
  • Nike

    Sun Salutations

    • Start in downward facing dog.
    • Walk your feet back to standing position.
    • Lift your arms over your head, bringing your palms together.
    • Bring your head to your shins for a forward fold.
    • Lift halfway to flat back.
    • Step your right foot forward into a low lunge, hands on both sides of feet, keeping your back flat. Pause.
    • Step your right foot to meet left, forming a high plank.
    • Lower halfway into push-up position.
    • Open your chest and push forward into upward facing dog, driving hips toward the ground and keeping your shins and thighs off of floor.
    • Roll back into downward facing dog, grounding your heels.
    • Repeat, lunging with your left leg.
  • Nike

    Core Plank Twist

    • Start in downward facing dog.
    • Lift your right leg to the air, coming into downward facing dog split.
    • Bring your right knee toward your right shoulder.
    • Twist your core to the left as you drive your knee toward your left triceps.
    • Repeat on the other side.
  • Warrior 2 Series

    • Start in downward facing dog.
    • Step your right foot forward to Warrior 1 and hold for one breath. Ground the back heel, positioning foot on an angle.
    • Open up to Warrior 2, rotating your torso to the left and lowering your arms to 180 degrees. Right arm is pointed to the front and left arm to the back, shoulders dropped.
    • Turn your right palm to face up, arching your back and sweeping your arm up.
    • Hinge at the hips and place your hands on either side of the front foot. Back foot rotates to face the front.
    • Step back into high plank.
    • Lower into a low plank.
    • Come up into upward facing dog.
    • Return to downward facing dog.
  • Chair Pose

    • Start in downward facing dog.
    • Walk your feet to your hands.
    • Sit your hips back and rise up into Chair Pose with your arms up alongside your ears.
    • Hold for 30 seconds.
    • Rise onto your toes, keeping your tailbone tucked under.
    • Fold forward so your face faces your shins.
    • Placing your hands on the ground, come into downward facing dog.

    For steps 7–12, download Copeland's Reach and Recharge workout, available now on the NTC App.


Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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