Virtual Yoga: How To Do The Bridge Pose

Bridge Pose

Yoga Bridge is a bodyweight strengthening exercise that works the gluteals and hamstrings.

Instructions: Lie on your mat with feet hip width, fingers interlaced. Exhale and slowly lift up off the mat. Inhale while moving downward to start position. In the up position, your body forms a straight line from knees to shoulders.
Variations: 1) Place both arms alongside body with palms down. 2) Place both arms alongside your head with palms facing up, elbows straight.
Modification: If you can’t lift as high as shown in the video, lift up until you reach the limit of your strength, and then return to start position. Move slowly throughout the pose.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Yoga: How To Do Upward Plank Pose

Upward Plank Pose

Upward Facing Plank is a bodyweight strength exercise that works the gluteals, triceps, and neck extensors.
Instructions: Sit tall, legs together. Take a deep breath. On the exhalation, slowly lift until your body forms a straight line with shoulders higher than hips, and hips higher than knees. Keeping mouth closed, carefully allow your head to lean back. Exhale and return to start position.
Modification: 1) Instead of drawing your head back, bring chin to chest and look at your feet. 2) Place hands on mat with fingers pointed outward.
Alternative: From a seated position, perform Upward Table instead, by placing both feet, hip width on your mat, with knees at right angles. Lift yourself up off the mat, and then return to start postion.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do TRX Yoga Side Plank

TRX Yoga Side Plank

The TRX Yoga Side Plank is a core suspension exercise that strenthens the spine and pelvic stabilizers.
Instructions: Grab the foot cradles in each hand. Lie on your back. Slide your feet into the loops. Move onto your side. The goal is hold the TRX Side Plank steady, while you stabilize your hips, shoulders and spine during suspension. Align your supporting elbow under your shoulder. Keep your supporting shoulder strong by not allowing it to rise up toward your ear.
Prerequisite: You should be able to perform a strong side plank on the mat either with your feet stacked, or in a scissors position, before attempting the TRX Side Plank.
Level: The TRX Side Plank is not recommended for those new to exercise. To build strength, practise mat side planks before attempting TRX.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Yoga: How To Do Seated Open Angle Pose

Seated Open Angle Yoga Pose

Seated Open Angle Yoga Pose stretches the inner thighs and side of your upper body. Calves are stretched while the ankles are flexed, as shown in the video.

Instructions: As you lean into the stretch, your bottom and legs remain on the mat. As you stretch to the right, your left leg and left buttock are firmly planted on the mat. If they begin to lift, select Modification #1, and #2. Maintain a long spine without leaning forward. If you can’t do that, select Modification #2 and #4. Modification #3 will help you to reach farther.

Modifications: 1) Place your hand, instead of your forearm on the mat. 2) Lift your arm straight up, rather than overhead. 3) Sit either on a Yoga wedge if you have one, or a thick, folded towel. 4) Sit with your back against a wall.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Yoga: How To Do Downward Dog Vinyasa I

Downward Dog Vinyasa I

Single Leg Downward Dog to Warrior I


Benefits: Opens hips, strengthens backside, stretches calves, strengthens back, strengthens and stretches posterior thigh, stretches abdominals.