Yoga Training Program III: Fire
Here we cultivate heat — in the body, in the breath, and in the spirit. This path challenges you to go deeper. The sequences are stronger, the breathing more focused, the mind more tested. Through discipline and consistency, you’ll discover new layers of energy, mental clarity, and inner fire. This is not just a workout — it’s a rite of passage.
“The obstacle is the path.”
- Duration: 4 weeks
- Frequency: 6 days per week (+1 rest day)
- Tone: Structured, intense, transformative
- What it'll prepare you for: crushing life and a 5K
- Goal: Build strength, stamina, and mental focus
- Daily Breakdown (45–60 min):
- 30–40 min Ashtanga (Primary Series Intro)
- 10 min Kapalabhati (Skull Shining Breath) or Ujjayi Breath
- 10 min Focused Meditation (e.g. mantra repetition, single-pointed focus)
Asanas
Asanas (postures) enhance flexibility, balance, and muscle strength, which supports better posture and reduces injury risk in runners. Its emphasis on breathwork and mindfulness also aids mental focus and stress reduction, beneficial for maintaining endurance.
Ashtanga Yoga is a physically demanding practice involving a set sequence of postures linked by breath. It’s vigorous and disciplined, ideal for those who appreciate structure and a full-body workout. This is my go-to practice.
Yin Yoga focuses on deep stretches and holding poses for several minutes. This practice targets the connective tissues (ligaments, fascia, and joints) to improve flexibility and encourage relaxation. It’s ideal for those looking for a meditative and restorative experience.
The Down Dog Yoga app has free practices that you can set by duration and difficulty level under Ashtanga Yoga (Old) and Yin Yoga.
Midori Sendō
Breathing Exercises
Breath is life. In yoga, it’s not just a way to stay calm—it’s a discipline of its own. Known as Pranayama, breath control is one of the Eight Limbs of Yoga and serves as a bridge between the physical and mental practices. Whether you're deep in a pose, grinding through a lift, or zoning in on a long run, your breath is the thread that connects body, mind, and intention.
When used with awareness, breath becomes a powerful tool for regulating energy, focus, recovery, and emotional state. It's not background noise—it's the remote control for your nervous system.
The Wim Hof Method (WHM) and Oak Meditation apps have free breathing exercises that you can set by duration.
Midori Sendō
Meditation
Breathing exercises naturally extend into the withdrawal of senses, concentration and meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging runs.
Meditation is your training ground for presence. The same focus that helps you sit still for five minutes can help you stay composed during mile 20 of a marathon, or hold form through the last set of a hard lift. It’s not a shortcut to enlightenment—it’s reps for your mind.
The Oak Meditation app has guided and unguided meditations available for free.
| Day | Yoga Practice (30–45 min) | Breathwork (10 min) | Meditation (10 min) |
|---|---|---|---|
| Mon | Ashtanga: Primary Series Intro | Ujjayi Breath (Strong) | Mantra Meditation |
| Tue | Power Yoga: Strength Flow | Kapalabhati (Skull Shining) | Single-Pointed Focus (Trataka) |
| Wed | Power Yoga: Core & Balance | Box Breathing + Retention | Mindfulness Under Stress |
| Thu | Ashtanga Flow: Standing Series | Ujjayi + 4-4-4-4 | Loving-Kindness Revisited |
| Fri | Ashtanga + Flow Hybrid | Kapalabhati | Visual Journey |
| Sat | Dynamic Warrior Flow | Ujjayi with Bandhas | Breath Awareness |
| Sun | Rest | Gentle Deep Breathing | Silent Sitting |
Midori Sendō
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