When working with beginners, I usually like to go through a progressively harder set of side plank preparation exercises.
One reason for this is to train shoulder awareness so that they can effectively stabilize their scapula. Another is so that they learn how to use their legs to lift their hips, first with knee bent, then with knee straight using the top leg (for the inner thighs) and then the bottom leg (for the outer thighs).
In combination with this another aspect is learning to activate muscles at the front of the lifted leg (quadriceps and hip flexors) followed by the muscles at the back of the leg (hamstrings and possibly gluteus maximus.)
One way to do this is to lift the knee or leg without holding on to it.
For each set, I like to repeat both sides before moving on to the next set.
Generally I like to start with bent elbows so that the focus is on the shoulders (as opposed to the wrist.) Focus on using the shoulder to push the ribcage up.
With shoulder lift the next step is to use the outer thigh muscles to lift the pelvis. Keep the shoulder engaged and from there reach the top arm up.
Next lift the top knee and point it upwards. Here you can practice engaging the quadriceps. If that's no problem try to straighten the knee without holding on to the foot.
For side plank with the elbow straight try pressing down with the tips of the fingers and the heel of the hand. You can also try pressing the hand outwards as well as downwards. Lift the hips and as before lift the top knee straight up. It'll be harder this time because of the higher angle of the body. Pause for a few breaths then if you like straighten the knee without holding on to the foot.
With hips lifted lift the top foot, straighten the knee and place the foot on the floor. Press the top foot into the floor so that the leg feels strong then lift the bottom shin. Keep the shoulder active.
From the previous position set the bottom foot on the floor either in front of or behind the top foot. Lift the top knee.
From the previous straighten the top knee. If you need to, bend the knee to grab the side of the foot or big toe. Then straighten the knee. Activate the back of the thigh as if trying to pull the foot away from the hand.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.