Yoga strength
Get a stronger body and mind with yoga and strength drills
Some yoga postures require strength. Yoga Strength is designed to give you the strength you need to perform those postures a little faster. As a bonus, you will find everyday lifting and other strength-requiring activities easier. Yoga Strength is not a particular school of yoga, but a special class at Yogateket. It is inspired by the practice of Lizette Pompa, who usually does a few strength drills before practicing yoga. Lizette will guide you through most of our Yoga Strength classes and make sure that you smile even though it’s hard work! You might, in fact, consider doing Yoga Strength in connection to an ordinary yoga class, as you will probably need some stretching after you are done. Strength drills are a good complement to yoga since they help you balance strength and flexibility.
These classes are a type of yoga-inspired calisthenics. You use your bodyweight, and sometimes a few props, to build all-around strength. Asanas such as chaturanga (deep plank), bakasana (crow pose) and navasana (boat pose) are mixed with challenging and innovative exercises using props, such as sliding into chaturanga with the help of a chair cushion. Sometimes you will flow through some vinyasas.
There are classes that focus on specific body parts, while others give you a full body work-out. But no matter the focus, your core will be involved. If strength workouts are your thing, you can explore the whole range of classes in Yogateket’s four-week Yoga Strength Challenge. If you would rather take it slow, you can spread out the classes over a longer period of time and do them separately as well.
But be warned: the endorphins released when you do these classes could get you addicted! All movements included are not necessarily yoga, but everything in these classes will improve and develop your yoga practice.
2 Programs
Whole30 Yoga Practice Program
Want to bring more movement into your life? This program gives you 30 days of yoga, movement, breathing and mindfulness, one class a day. It started as a companion to the Whole30 timeline, but anyone can start it on any day.
The classes come from across Yogateket's library and teachers, so you get to try a bit of everything:
- Week 1 mixes a steady Vinyasa flow like A Well Rounded Class with an evening wind-down in Halftime: Winding Down, the Loving Kindness Meditation and your first Simple Breathing Practice.
- Week 2 brings standing work in Yoga 20: Stand Tall, passive backbends in Lean Back and Relax: Passive Backbends, the first strength workout, Let's Begin, and Yoga for the Face.
- Week 3 goes from the gentle Easy Flow to Short Ashtanga Practice and Deep Relaxation Practice.
- Week 4 builds strength with 15 Minute Core and Strengthen Your Hamstrings, and slows down with Meditation for A Restless Mind.
- Week 5 ends with Jump into Malasana and Hips and Shoulders.
The classes are 10 to 60 minutes long, mostly level 1-2. Keep a pair of blocks nearby.
The Power of Four
Whether you want more strength or more flexibility, this program helps you bring different kinds of training into your week.
The Power of Four has four classes a week, each week for one area of the body. Lizette guides you through a yoga class, a weight workout, a mobility class and a full class that brings it all together. Mix and match the classes as you like, and discover what variety and new ways of moving bring to your practice.
- Week 1, shoulders: Shoulders Yoga Class, Shoulder Workout, Shoulder Mobility: Explore and Shoulders: Full Class.
- Week 2, spine and core: Spine/Core Yoga Class, Core Workout, Spine: Mobility and Spine/Core Full Class.
- Week 3, glutes, hips and hamstrings: Glutes, Hips and Hamstrings Yoga Class, Glutes, Hips and Hamstrings Workout, Glutes, Hips and Hamstrings Mobility and Glutes, Hips and Hamstrings Full Class.
- Week 4, feet, ankles and legs: Feet, Ankles and Legs Yoga Class, Leg Workout, Feet, Ankles and Legs Mobility and Feet, Ankles and Legs Full Class.
You need a set of dumbbells (Lizette uses 2 kg), an 8 kg kettlebell, a resistance band, a dowel, two yoga blocks and some wall space. Level 1-2.
1 Challenge
Yoga Strength Challenge
Looking for a fun and rewarding challenge? For the next four weeks you follow a yoga workout with Lizette Pompa that helps you grow stronger and develop your yoga practice.
Finding the discipline to do this on your own is not easy, so you do the Yoga Strength Challenge together with Lizette every step of the way. She does all the exercises with you, in her own playful and down to earth way. Who knew Plank Pose, and countless variations of it, could put a smile on your face?
- Week 1, arms, core and compression: Let's Begin, Push and Release, Compress Yourself and Mix it Up.
- Week 2, sliding drills with a towel: Let it Slide, Feel the Heat, Slide Back and Slide it All Together.
- Week 3, plank: Let's Plank, Tone Your Side, From Side to Crow and Fully Planked.
- Week 4, putting it all together: Let's Put it All Together, Push and Slide, Almost There and Find Your Strength.
Each workout is 10 to 15 minutes, level 2. You need a towel, a block and a blanket. Let's get strong together.
