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Series

Day 16: Strength Practice II

This stuff isn’t easy, but you’re doing great!

Today’s Workout:

{Hands on blocks feet on socks}
Hover knees off ground; lift knees into chest sliding tops of feet on floor 10 reps
Slide feet back to plank (top of feet) draw knees into chest 10 reps
Plank on socks top of feet 30-second hold
Full range chaturanga 5 reps
Plank pose slide through to table pose 5 reps
Full range chaturanga 5 reps
Butterfly stretch with the feet on a block 1-minute hold

Hover knees off ground; lift knees into chest sliding tops of feet on floor 10 reps
Slide feet back to plank (top of feet) draw knees into chest 10 reps
Plank on socks top of feet 30-second hold
Full range chaturanga 5 reps
Plank pose slide through to table pose 5 reps
Full range chaturanga 5 reps
Double pigeon foot on block 1-minute each side

Boat pose twist with block in hand and between knees 30 reps
Half boat with block between knees and arms overhead 10-second hold 3 reps

{Hands on blocks feet on socks}
Forward fold slide to middle splits 10 reps
Middle splits 30-second hold
Tops of feet draw knees on to chest 30-second hold
Hover knees 1 inch on tops of feet 30-second hold
Chaturanga 5-second hold
Plank 15-second hold
Table 30-second hold
Chaturanga 5-second hold
Low Pistol on block, left leg lifts 5 reps
Low lunge, right foot on block 1-minute hold

Forward fold slide to middle splits 10 reps
Middle splits 30-second hold
Tops of feet draw knees on to chest 30-second hold
Hover knees 1 inch on tops of feet 30-second hold
Chaturanga 5-second hold
Plank 15-second hold
Table 30-second hold
Chaturanga 5-second hold
Low Pistol on block, right leg lifts 5 reps
Low lunge, left foot on block 1-minute hold

Shoulder stretch on blocks 1-minute hold
Saddle stretch on block 1-minute hold
Reclined twist 30-second hold each side
Savasana

Dylan Werner’s Online Workout Videos on Alo Moves

Dylan’s Bio

Dylan grew up in the mountains of Southern California, where at an early age he was into fitness, movement, extreme sports, and nature. At 18, he joined the U.S. Marine Corps, where he served as an aircraft firefighter, and also wrestled for the All-Marine wrestling team. After one tour of duty in the Iraqi war, Dylan was honorably discharged and returned to California to attend university, where he studied anatomy and emergency medicine. Dylan spent eight years working as a paramedic; four years on an ambulance and another four years as a full-time firefighter/paramedic.

Dylan was first introduced to yoga in 2001 as a part of his martial arts training, but it wasn't until 2009 when he made the yoga practice a part of his daily life and started to understand the true journey of the yogi.

Since 2011, Dylan has been teaching yoga. Though a lover of movement, handstands, arm balances and creative sequencing, his focus is the integration of the fundamental nature of knowledge, reality, and existence to create a space to deepen the inner connection.

In 2015, Dylan gave up his home in California to travel and teach workshops, teacher trainings, festivals, and retreats. He has taught in over 60 countries and more than 400 workshops or events. He is passionate about spreading his love for yoga and helping others in their journey by sharing his journey.