Skip to content
AsanaLab
Programme overview

Day 16 of 30 · Stage 3: Building Confidence

Strong Legs

Build leg strength with Chair Pose and open the hips in Garland Pose. About 72 minutes
Pose 1 of 70%
Woman standing upright in Mountain Pose with feet together and arms by her sides

Hold

Mountain Pose

Tadasana

  1. Stand with your feet hip-width apart, toes pointing forward.
  2. Spread your toes and press evenly through the heels, big toes and little toes.
  3. Keep a tiny softness in your knees — do not lock them.
  4. Lengthen your tailbone gently downward and draw your belly lightly in.
  5. Relax your shoulders down and away from your ears. Let your arms hang by your sides, palms facing forward or in.
  6. Lift the crown of your head toward the ceiling. Keep your chin level and gaze straight ahead.

Breathe slowly through your nose. Feel your ribs widen as you inhale and soften as you exhale.

10:00
Hold: 10:00