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Series

Day 11: Strength Practice III

So, now that you’ve done strength I and II twice, do you have a favorite? A least favorite? ☺

Like I’ve been saying this entire week, I want you to listen to your body and learn what is hard and what is easy for you. In these practices, you should of course love your strengths, but also take the opportunity to work on the areas where you really need it.

1. Wrist Warm Ups
2. 1 minute Basic Squat
3. Basic Vinyasa
4. Low Lounge (R)
5. Half Splits (R)
6. Low Lounge (L)
7. Half Splits (L)
8. 5 Rounds Sun Salutations
9. 10x Chataranga Push Ups
10. 1 minute Plank Hold
11. 30 seconds Side Plank Hold (L)
12. 2 rouds of 30 seconds Side Plank Hold (R)
13. 2 rounds of 30 seconds Side Plank Hold (L)
14. 20x Triangle Side Core (L)
15. 20x Triangle Side Core (R)
16. 15 seconds Crow Pose
17. 2 rounds of 30 seconds Handstand Hold
18. 2 rounds of 10x each side Side Boat Crunches
19. 1 minute Bound Angle Pose
20. 1 minute Wide Leg Forward Fold
21. 1 minute Forward Fold
22. 1 minute each side Belly Twist
23. 3 to 5 minutes Rest (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.