This is a one month strength training plan that gradually increases in intensity. The main purpose of this plan is to be able to train your body to tolerate being upright more often and for longer periods of time. Watch this intro video to find out how to use this training plan.

At the end of each week:

Rest. See how your body feels. 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 supine plan before trying this intermediate plan again. If you're feeling just a mild worsening of fatigue or experiencing some muscle soreness after this week, you may need to simply repeat the previous week of the intermediate plan before moving on to the next.

WEEK ONE

Even if you've already worked your way through the supine strength plan, I want to begin this training plan with a week of supine classes so that you'll be able to gauge where you're at and will know if you should be revisiting the supine plan or if you're ready to move forward.

WEEK TWO

We'll begin this week with a posture tutorial. In this video, I'm going to show you how to get into proper posture. This allows your muscles to work more efficiently so that you aren't expending more energy than is necessary to stay upright. This video is 5 min, so you may wish to watch the instructions first before attempting to practice on your own. Then for the rest of this week, practice sitting in an upright posture every single day for as long as you comfortably can.

WEEK THREE

We'll start this week with a tutorial on the bandhas. In this video, I'll teach you how to engage the bandhas while in an upright posture. This targets muscles we need to be strong in order to support the body while upright. This can also help people with POTS to be able to sit up longer because it literally pumps the blood back up to the brain. This video is 5 minutes long, so you may wish to watch the video instructions first before attempting to practice on your own. Practice sitting in an upright posture AND engaging the bandhas every day this week.

WEEK FOUR

We'll start this week with Breath of Fire. This is a pranayama exercise that helps strengthen the core muscles and also strengthens the lungs and builds endurance. Before practicing Breath of Fire, please make sure you are doing so on an empty stomach (at least four hours after eating). You might also wish to blow your nose and do a neti pot rinse so that your sinuses will be clear for the practice. Do not practice Breath of Fire if you are menstruating, pregnant, have severe POTS or blood pressure issues. This video is about 5 minutes long, so you may wish to watch the video instructions first before attempting to practice on your own. The breathing practice itself takes only about a minute. Practice breath of fire every single day for the rest of the week. If you have any of the above conditions that prevent you from practicing breath of fire, you will continue practicing proper posture and engaging the bandhas each day just like last week.