This is a one month strength training plan that gradually increases in intensity. Watch this intro video to find out how to use this training plan. Our goal throughout this month will be to practice three strength building practices + one gentle stretch class per week. If you're feeling up to it, you may also do a restorative practice on the rest days.

At the end of each week:

Check in with your body. Give yourself the weekend to rest and see how you feel, then decide if you want to continue with this plan. If you're experiencing post-exertional malaise or a moderate-severe worsening of your other symptoms, you may need to take a break until your symptoms resolve. Then work through the intermediate plan before trying this upright plan again.

WEEK ONE

Even if you've already worked your way through the supine and intermediate strength plans, I want to begin this training plan by revisiting some of those classes to gauge where you're at so you can decide if you’d like to continue or if you need to revisit one of the previous plans.

WEEK TWO

This week we'll continue to focus on strengthening the muscles we need to be strong in order to support an upright posture while also introducing some lower body exercises.

EXTRA CREDIT: practice sitting in an upright posture for as long as possible every single day as demonstrated in the video below.

WEEK THREE

This week we'll move into some full body strengthening classes and start exploring standing poses.

EXTRA CREDIT: practice sitting in an upright posture for as long as possible every single day.

WEEK FOUR

This week we'll practice some vinyasa-style upright classes and more standing poses.

EXTRA CREDIT: practice sitting in an upright posture for as long as possible every single day.