Week three, people! Can you believe it?

Do you feel like you're making progress? Slow and steady or, like, leaps and bounds? Do tell.

Personally, I am surprised by the progress I feel I'm making. I'm focusing on tick-ticks and handstands and trying to practice as often as I can and really working on those strength poses and it's insane how much my handstand has improved in such a short amount of time!

This week we're bumping up the length of time we practice our chosen strength pose. Other than that, we're keepin' it consistent on the yoga front. Here are some tips for getting through week three:

Use the yoga forum for questions, support and feedback.
What to do if you feel like you can't breathe in back-bending poses
What to do if your knee hurts in pigeon pose
Ways to improve your forward fold
Three ways to come into supported headstand.

Suggested Schedule for Strength Project: Week 3

Thursday, January 15, 2015

Official check in on instagram! Tell us how the practice is going. What progress are you seeing? What’s been most challenging for you? Use #YBCprogress and #YBCstrength so we can all connect and make sure to tag @yogabycandace so I can see.
6 poses for hips. Breathe 4 - 8 breaths in each pose and change legs where necessary.
3 minute cat cow pose, move with your breath.
Spend 10 minutes practicing astavakrasana.
Spend 5 minutes practicing the astrvakrasana variation.
Spend 7 - 10 minutes practicing your chosen strength pose.
1 minute in cobbler’s pose.
5 minutes in this restorative yoga pose.

Friday, January 16, 2015

60 minute vinyasa yoga video
Pause in the middle and practice your chosen strength pose for 7 - 10 minutes.

Saturday, January 17, 2015

8 minute warm up. Breathe 5 - 9 breaths in each pose and go through twice, changing legs when necessary.
15 minute power yoga
Practice your chosen strength pose for 7 - 10 minutes.
8 minute yoga for arm strength. Breathe 10 breaths in each pose and go through 2-4 times.

Sunday, January 18, 2015

Rest day!

Monday, January 19, 2015

20 minute yin yoga
4 minutes in warrior 2 (2 minutes each side), avoid making these mistakes.
12 minute yoga for legs.
Spend 10 - 12 minutes practicing your chosen strength pose.
Yoga sequence for legs. Breathe 7 - 10 breaths in each pose.
5 minute guided meditation.

Tuesday, January 20, 2015

10 minute morning yoga and pranayama.
2 minutes rag doll pose.
10 minute yoga for core and balance.
Spend 10 - 12 minutes practicing your chosen strength pose.
Headstand sequence. Practice against a wall if you’re not 100% confident. Here’s a refresher.
Unwind yoga sequence. Breathe 5 - 7 breaths in each pose.

Wednesday, January 21, 2015

Morning sequence. Breathe 5 - 7 breaths in each pose and go through twice.
Balance yoga sequence. Breathe 5 - 7 breaths in each pose and go through twice.
Spend 10 minutes practicing crow pose, and if you have a solid crow pose, practice jumpbacks.
Spend 10 - 12 minutes practicing your chosen strength pose.
12 minute slow, sweaty, powerful vinyasa.