Slide Into Strength With This Sequence (All You Need Is a Blanket)
Most of the time when a teacher tells you to grab a yoga blanket, it’s for padding or warmth. This sequence will get you warm for sure. But here, you’ll use the blanket to develop strength—targeting muscles that don’t typically get much attention in a traditional yoga practice. This class uses four “supersets” of two alternating exercises for a designated rep count. For each set, go right from the first drill into the second, then rest for about a minute and repeat the whole set a total of three times. If you’re not used to practicing this way, it can take some getting used to. But this approach maximizes your functional strength and cardiovascular benefits. Don’t forget to check in with your breath. In general, I use a slow inhale for the phase in which your muscles lengthen (eccentric phase), and a short exhale for the phase in which your muscles shorten (concentric phase). While you rest, focus on a slow ujjayi breath to help slow your heart rate. You can use a towel if a blanket is not available, but you will need a slick surface—like smooth wood, cement, or a tile floor—on which to practice. More from Rocky Heron: Use Your Tools! How Yoga Props Can Deepen Your Practice Slippery Surya Namaskar A (Photos: Rocky Heron) Warm up with 3–5 Sun Salutations, with your feet on the blanket. (If you have a preferred full-body warm up, you can do that instead.) Superset 1 Plank Slide Forwards (Photo: Rocky Heron) This drill targets your abdominal muscles and hip flexors. Begin in Plank Pose with your feet on the blanket. Push into the floor to broaden your shoulder blades and draw your ribs toward the ceiling. Pull your tailbone in and firm your legs. On an exhale, bend your knees toward your arms and slide the blanket up. Inhale to straighten your legs. Complete 10–15 reps. Transition to Crescent Warrior (Photo: Rocky Heron) From Plank, keep your left foot on the blanket and step your right foot between your hands. Raise your torso and arrive in Crescent Warrior. Warrior Slides (Photo: Rocky Heron) From Crescent Warrior, exhale, push into your right heel and slide your left foot forward with the blanket. Inhale and slide back. Complete 10–15 reps then lower your hands and switch legs. Rest for 1 minute then repeat the superset a total of 3 times Superset 2 Cobra Slides (Photo: Rocky Heron) Place the folded blanket under your pelvis and lay face down on the floor. Reach your arms forward and lift your chest and legs. Press your hands apart, exhale and slide yourself forward, arriving in cobra pose. Inhale and push yourself back to the starting position. Complete 5–10 reps. Modified Chaturanga Flies (Photo: Rocky Heron) Press yourself up onto your hands and knees and place the blanket under your left hand. Lower your pelvis to form a straight line from your knees, through your hips, shoulders and head. Stabilize through your trunk as you did earlier in plank pose. Inhale and bend your right elbow as you slide the blanket at a diagonal to the side and slightly in front of you. Lower as far down as you can while still being able to return. Exhale and pull your hands together as your straighten your right arm, returning to the starting position. Complete 8–12 reps and switch sides. Rest for 1 minute then repeat the superset a total of 3 times Superset 3 Adductor Slides (Photo: Rocky Heron) Stand up and unfold the blanket so it is long. Stand with your feet wide on the blanket, then slide them in hips-width apart so there is some bunched up blanket between your feet. Inhale and slide your right foot out to the side. Exhale and slide back in. Only slide out as far as you can without losing the capacity to return with straight legs. It won’t take much! Complete 7–10 reps then switch the anchored leg and the sliding leg. Pigeon Glute Slides (Photo: Rocky Heron) Have a seat and bring your right shin in front of you on the floor. Bend your left knee into your chest and place your left foot on the blanket. Place your right hand beside you to help keep your torso upright. Exhale and slide the blanket out to the side and as far back as you can. You should feel the contraction in the glutes of your back leg. Inhale and slide the blanket back to the starting position. Complete 10–15 reps and switch sides. Rest for 1 minute then return to the standing position to repeat the superset a total of 3 times Superset 4 Hamstring Bridge Slides (Photo: Rocky Heron) Lie on your back with your knees bent and place your feet on the blanket. Lift your hips into Bridge Pose and press your arms into the floor beside you. Inhale and slide your legs away from your hips, straightening your knees. Keep your hips lifted throughout as best you can. Exhale, press into your heels and slide your feet back in. Complete 8–12 reps. Supine Side Bend Slides (Photo: Rocky Heron) Unfold the blanket so it is long. Lie down on the blanket with your legs straight. Clasp your hands behind your head and lift your head up slightly. Exhale and side bend in one direction, sliding the blanket so that it moves with your torso. Inhale to return to the starting position, then repeat on the other side. This is 1 rep. Complete a total of 10+ reps. When you complete the four supersets of this class, you can end with some cool-down stretches of your choice. A calming pranayama practice can help regulate your nervous system. Of course, Savasana is always a good choice after a very active practice such as this. More prop-supported sequences from Rocky Heron Over the next few weeks, we’ll explore how to use props to enhance your practice, whether by regressing or progressing your movements. Here’s what’s coming up: Stick With It! Using Dowels to Open Shoulders and Hips Using Straps To Support Your Restorative Poses Video Practice: A Vinyasa Block Party Become a member today to enjoy all our offerings, including prop-supported sequences from Rocky Heron, courses and classes from world-renowned teachers, our members-only Pose Library with the deepest richest yoga pose instruction on the internet, and more. There’s never been a better time to join.
