Master any Yoga Pose

staying power Master any pose with these yoga-specific strength moves Next time you breeze through the weight room on your way to Bikram, consider this: All those Zen-squelching squats and dumbbells can help you nail strength-based poses like chair or chaturanga. Sure, that'll happen on its own if you practice yoga long enough. But strength training will get you there ASAP, says Lynn Burgess, director of Yoga from the Heart in Sarasota, Florida. To spend the least amount of time amping your om, follow this 15-minute workout 3 days a week. Soon you'll be hanging out in warrior while your classmates beg for mercy. Master this...Warrior I With this...Forward Lunge with Dumbbells Grab a set of 8- to 10-pound dumbbells and stand with your feet hip-width apart, arms at your sides. Step forward with your left leg and lower yourself until your left thigh is parallel to the floor. Stand up and repeat, lunging with your right leg. Do 8 to 10 reps per side. Master this...Chaturanga Dandasana With this...Modified Pushup Get in plank position with your wrists directly below your shoulders, toes tucked under, and abs braced. Lower your knees to the floor, then simultaneously bend your elbows until they reach 90 degrees and lower your chest until it's about 3 inches from the floor. Push up to start and repeat. Do 15 to 20 reps. Master this...Chair pose With this...Dumbbell Squat Grab a set of 8- to 10-pound dumbbells and stand with your feet hip-width apart, arms at your sides. Without letting your knees jut out past your toes, lower your hips until your thighs are as close to parallel to the floor as possible while keeping good form. Hold for 5 seconds, then push up to standing and repeat. Do 15 to 20 reps. Master this...Supported headstand With this...Elbow-Supported Prone Plank Get on your hands and knees and place your elbows on the floor directly beneath your shoulders, palms flat on the floor. Without moving your arms, brace your abs and lift your knees so your body is in a plank position. Hold for 1 minute. Lower, rest for 1 minute, and repeat.

Appeared in the September 2007 issue of Women's Health