Workout & Gymnastics with Julia

Spirituality yoga & gymnastics

It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Yoga is for everyone.

Yoga & Gymnastics with Julia

Spirituality yoga & drawing on the body

Butt exercises

Spirituality yoga & gymnastics with Sara Lalud

Spirituality yoga & gymnastics with Sara Lalud

Spirituality yoga & gymnastics - Part 18

Yoga & Gymnastics with Julia

Do it: To help relieve back pain.
Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.
Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.
Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.

Plank Pose

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body.
Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain.
Modify: You can modify it by placing your knees on the floor.
Be mindful: As you do a plank, imagine the back of your neck and spine lengthening.

Four-Limbed Staff Pose

This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions.

Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen.
Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant.
Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor.
Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.

Other Names

  • High to Low Push-Up
  • Low Push-Up


  • Builds heat and prepares you for more challenging arm balancing postures
  • Strengthens triceps and upper body muscles, as well upper back and deep core muscles
  • Increases strength and flexiblilty in wrists and forearms
  • Builds stamina and energy


  • Carpal Tunnel Syndrome or other wrist injury
  • Shoulder injury
  • Pregnancy (check with your doctor)


  • From Plank Pose lower knees down to floor. You can keep your knees down as you bend your elbows
  • You can practice this posture with a block in between your thighs to help you to engage more


Chaturanga Dandasana stimulates the Solar Plexus Chakra (Manipura) and can help the practitioner feel strong, empowered, and confident.