More Than Asanas: Strength & Movement

The Overhead Dumbbell Press is one of my favorites because you can do it anywhere. I started with 1kg sugar packets in my kitchen. It's about starting where you are, with what you have.

The Seated Cable Row is a beginner-friendly "pull movement" to tone your back. Remember, proper form with less weight is always better than heavy weight with bad form.

Here's a look at the Single Arm Dumbbell Row. This is another great pull movement for a strong upper back. I focus on controlled movement, not swinging the weight.

The Upper Back Extension is a personal favorite for strengthening my back and reducing stiffness. It's proof that you can adapt machines and movements to fit your body's needs.

Hindu push-ups are my go-to when I'm feeling lazy but know I need to move. They are a full-body burner and get the blood flowing instantly. You can start on your knees and build up from there.

The simple squat. It's a fundamental full-body movement. You can start with just a few and build up, or add weights and variations if you're more advanced.

Mountain climbers are another great way to break a sweat when you're short on time. Keep your core engaged and don't let your shoulders collapse.

Tabletop leg raises are a constant in my routine, especially for anyone who sits for long hours. This movement helps stabilize the core and hips and can provide relief from sciatica or lower back pain.

Standing kick-ups are a fantastic full-body movement to get your blood flowing. It's okay if your hands and toes don't touch. The goal is to move and warm up the body.