Power yoga is intense. Yes, it is a variation of the traditional yoga but is much more than that. Also, termed as ‘gym yoga,’ power yoga is the revamped version of the ancient yoga for the fast-paced newer generation.
Power yoga sweats you out like no other. It is stimulating, pumping and at the same time relaxing. It has the best of yoga and the effects of a modern day workout. The best of both, I must say.
So, clearly, power yoga is mind-blowing and life-changing, you must try it to understand what I am saying. In this article, we will tell you about 7 power yoga workouts you can begin with.
Before that let’s learn about how power yoga came to be.
What Is Power Yoga?
Power yoga is a term that came to be in the 1990s. It is a western concept that is a variation of the Ashtanga yoga. The practice is forceful and accelerates your heart rate.
Power yoga involves synchronized fast-paced movements with controlled breathing. It is an intense workout uniting the mind and the body.
It increases your stamina, tolerance, strength, and stability. Poses in power yoga are done one by one without any gap at a speed that challenges your strength.
Power yoga now has various formats, but the original power yoga was developed and founded by Beryl Bender Birch. The core of the practice remains the same though. It is essentially a dynamic breath-based movement that has a certain flow in practice.
In power yoga, you move in and out of poses quickly lifting and holding your entire body weight while you are at it. Power yoga keeps you fit physically and mentally. Also, it keeps you aware of your spiritual side.
Check the power yoga poses below to find out what it is all about.
Power Yoga Workouts
Power yoga is old wine in a new bottle which gained quick pace in the last two decades. While it is still in the framework of traditional yoga, there is a variation in the manner of practice.
It is quick and moves on to the next pose in a flow without any gap or rest. The effort is forceful and vigorous.
Try the power yoga style with the following poses.
- Ardha Chandrasana (Half Moon Pose)
- Paripurna Navasana (Boat Pose)
- Ustrasana (Camel Pose)
- Salabhasana (Locust Pose)
- Chaturanga Dandasana (Plank Pose)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Utkatasana (Chair Pose)
1. Ardha Chandrasana (Half Moon Pose)
About The Pose—Ardha Chandrasana or the Half Moon Pose looks like a half moon and is hence named so. It is a beginner level Hatha yoga asana. Practice it in the morning on an empty stomach or evening after a gap of 4 to 6 hours from your last meal and hold it for 15 to 30 seconds.
Benefits—Ardha Chandrasana strengthens your legs, buttocks, and spine. It stretches your hamstrings and opens your hips. Ardha Chandrasana builds coordination and balance.
To know more about the pose and its procedure, click here—Ardha Chandrasana.
2. Paripurna Navasana (Boat Pose)
About The Pose—Paripurna Navasana or the boat pose forms a ‘V’ shape similar to that of a boat. It is an intermediate level Ashtanga yoga asana. Practice it in the morning or evening on an empty stomach and clean bowels. Hold the pose for 10 to 60 seconds.
To know more about the pose and its procedure, click here—Paripurna Navasana.
3. Ustrasana (Camel Pose)
About The Pose—Ustrasana or the Camel Pose is a backbend that resembles the stance of a camel. It works best when practiced in the morning on an empty stomach and clean bowels. Ustrasana is a beginner level Vinyasa yoga asana. Hold the pose for 30 to 60 seconds.
Benefits—Ustrasana strengthens your back and shoulders. It improves your posture and respiration. It relieves lower backache and strengthens your thighs. The asana works well for your overall well-being.
To know more about the pose and its procedure, click here—Ustrasana.
4. Salabhasana (Locust Pose)
About The Pose—Salabhasana or the Locust pose is a back bend that looks like a grasshopper. Practice it in the morning on an empty stomach or evening after a gap of 4 to 6 hours from your last meal. Salabhasana is a beginner level yoga asana. Hold it for 30 to 60 seconds.
Benefits—Salabhasana strengthens the muscles of your upper and lower back. The pose relieves anxiety and calms your brain. It strengthens your arms and increases the endurance of your body.
To know more about the pose and its procedure, click here—Salabhasana.
5. Chaturanga Dandasana (Plank Pose)
About The Pose—Chaturanga Dandasana or the Plank Pose is an asana that is similar to a plank. Chaturanga means four-limbed as the asana requires the support of your four limbs. Practice it in the morning on an empty stomach. It is a beginner level Vinyasa yoga asana. Hold it for 30 to 60 seconds.
Benefits—Chaturanga Dandasana increases your core stability. It invigorates your mind and body. The pose increases your stamina by strengthening your arms, legs, and wrists.
To know more about the pose and its procedure, click here—Chaturanga Dandasana.
6. Adho Mukha Svanasana (Downward Facing Dog Pose)
About The Pose—Adho Mukha Svanasana or the Downward Facing Dog is an asana that resembles the stance of a dog when it bends forward. Practice it in the morning on an empty stomach and with clean bowels. It is a beginner level Ashtanga yoga asana. Hold it for 1 to 3 minutes.
Benefits—Adho Mukha Svanasana energizes and rejuvenates you. It increases your lung capacity and relieves mild depression. The pose strengthens your bones preventing osteoporosis.
To know more about the pose and its procedure, click here—Adho Mukha Svanasana.
7. Utkatasana (Chair Pose)
About The Pose—Utkatasana or the chair pose is an asana where it feels like you are sitting on an imaginary chair. It is not as easy as sitting on an actual chair though. Practice the asana in the morning on an empty stomach. It is a beginner level Vinyasa yoga asana. Hold it for 30 to 60 seconds.
Benefits—Utkatasana increases your determination and tones your knee muscles. It strengthens your ankles, calves and hip flexors. The pose stretches your chest and stimulates your heart.
To know more about the pose and its procedure, click here—Utkatasana.
Expert’s Answers For Readers’ Questions
At what age can one begin practicing power yoga?
Children above 12 years can start learning and practicing power yoga because before that their core muscles are yet to develop.
How often do I practice power yoga?
You can practice power yoga every day or at least 2 to 3 days a week if it gets too strenuous to do it daily.
If you are one of those, who likes quick and forceful movements and needs to sweat it out to feel like you worked out then power yoga is your go-to activity. It combines the best of styles and offers you a holistic exercise experience. Try it and let us know how it was.
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