Athletic August Challenge

Wellness coach
July 29, 2022
Athletic August Challenge

An athletic mind and body need movement and stability with correct postures and positions, and what better way to do it, when there is Yoga with us. Yoga is not just for the people who are yogis, it is for everyone who wishes to have an athletic body and with our recommended postures, you can awaken the desired athlete in you. We have come up with an exciting challenge that will make you aware of how these yoga postures can enhance your capacity and increase your strength.


The purpose of the athletic august challenge is to stabilize the body, strengthen the muscles, improve your focus, improve your sleep pattern, help you in healthy recovery and boost your flexibility. Your challenge here is to get the correct postures and practice them each day with determination and perseverance.

Here’s how you should attempt these postures step-by-step:


The warrior series is performed to bring strength to the legs and stability to the body. It makes the body more grounded & rooted. The postures are essential for the union of body, mind & soul. Pick up the two postures from the series - warrior 3 & waterfall warrior and follow the process step- by step.

Warrior 3: This posture helps in the stabilization of the body. A balancing pose that requires complete awareness and good strength in calf muscles & toes.

How to perform?

Perform this posture in 3 simple steps :

  1. Begin with standing in Samasthiti (equal standing) position.
  2. With inhalation, take the left foot back with a 3 ft gap between both feet. (Left foot 🦶 turned a little inside)
  3. Keeping the knees straight, exhale and bend forward half from the hips and shift the body weight over the right (front) leg.
  4. Now with inhalation, slowly lift the back leg and keep the upper body and left leg in one line parallel to the ground.
  5. Repeat the exact another side

__Levels: __

  • For Beginners - You can keep the knees bent and arms wide open. Palms on the floor, hold your waist. Holding for 10-15 secs.
  • For Intermediate - Proper pose by holding for 15-20 secs.
  • For Advance - Proper pose by holding for 15-20 secs.

The second posture for you to attempt is: Waterfall warrior: This particular pose is to check the patience and tolerance level of the one who is practicing it. Staying/ holding it for a longer duration is tough and challenging. It's a perfect combination of strength & flexibility. As you go down, it's challenging to reach the floor with your forehead.

*Please avoid if you have back/ knee pain.

How to perform?

Follow the steps below :

  1. Start standing with legs 3-4 feet apart.
  2. Exhale, turn the right foot and the upper body (shoulders) to the right. Left foot little bit inside @45° angle. Keep both the heels in one line.
  3. Interlock both the palms behind the lower back with a long inhale.
  4. Now with exhale, slowly bend the right knee to 90° and bend forward with the upper body (besides the thigh, not over it).
  5. Keep the fingers interlocked behind and with inhale raise the arms behind. It will help the person to lean more down.
  6. Repeat the exact for another side


  • For Beginners - Go halfway down (shoulders beside knee). Hold for 10 secs.
  • For Intermediate - Forehead near ankle by holding for 15 secs.
  • For Advance - Proper pose by holding for 20 secs

*Warning: Be extremely careful & cautious while making the members attempt the Challenges and Novelty factors mentioned above.