Renfo-Yoga combines the precision of yoga (breathing, mobility, alignment) and the principles of strengthening (isometry, tempo control, unilateral). Objective: develop functional strength, improve posture and stay relaxed, without heavy equipment.

Principles of the method

• Breathing : Inhale through the nose, exhale longer; never hold your breath.
• Time under tension : Hold 20–45 sec per pose, 2–4 sets.
• Controlled tempo : slow descents (3–5 s), calm ascents.
• Unilateral & Stability : Single leg/arm variations to recruit stabilizers.
• Progressivity : first quality (alignment), then amplitude, then duration.

Useful Equipment (Yogaova Selection)

• Non-slip mat or cork mat (natural grip).
• Bricks to “bring the ground to you”.
• Strap to control the amplitude without cheating.
• Sports leggings + bra + crop top : breathable and stable fit.
• Non-slip towel for hygiene and grip.

“Reinforced” flagship postures

• Chair (thighs/glutes/core): 25–40 sec × 2–4 sets.
• Plank (shoulder girdle/core): 20–40 s × 2–4 sets (hands on bricks if wrists are sensitive).
• Warrior II (legs/hips/back): 25–40 sec/side × 2–3 sets.
• Bridge (posterior chain): 3–4 × 6–10 reps slow tempo or 20–30 s isometric.
• Assisted Warrior III (unilateral/stability): 20–30 sec/side, hands on strap as needed.

3 typical sessions

Express (15–18 min)

1. Warm-up (3 min): slow cat-cow + side stretches.
2. Chair 30 sec → Plank 25–30 sec → Warrior II 25–30 sec/side.
3. Bridge 8 reps tempo → Seated breathing 1 min.

Standard (25–30 min)

1. Entry flow (5 min): pelvic tilts → low lunge on bricks → downward dog on bricks .
2. Strength Block (15 min): Chair 35–40 sec → Plank 30–35 sec → Assisted Warrior III 25–30 sec/side → Bridge 8–10 reps.
3. Cool down (3–5 min): figure-4 on chair + long breathing.

Clean power (35–40 min)

1. Pre-mobility (6 min): shoulders/ankles + slow descents into lunges.
2. Technical block (22–25 min): Side plank 25–35 s/side → lunge transitions → Warrior III (3×/side, 3–4 s per phase) → Chair heels raised 25–35 s → Single leg bridge (if technique ok) 3×6 reps.
3. Cleansing (3–5 min): lateral stretches against the wall + breathing 4→6.

Mistakes to avoid

• Maintain “at all costs” : technical quality takes precedence over duration.
• Hold the breath : keep a long exhalation .
• Forget the supports : use bricks and straps to stay clean.

To remember

Renfo-Yoga develops useful strength, improves posture and protects joints. With a reliable mat and the right supports , progress week after week while maintaining calm and precision .