Yoga is one of the popular mind and body exercises which is embraced not just by the Indigenous community but worldwide. The beauty of this ancient workout is it’s not limited to one pattern or style. Yoga offers numerous ways and patterns to work and reap benefits, and one of them is power yoga. This energetic yoga sequence was developed in America in 1990 and was derived from Ashtanga vinyasa yoga.
The primary difference between regular yoga and power yoga is- regular yoga is done at a slow pace, in contrast, the other one is performed at a fast pace when compared to regular yoga. Power yoga is an intense blend of traditional yoga, strength training and cardio exercises, which require a high-energy approach to building strength, flexibility and endurance. Here in this blog, we will explore some of the different power yoga poses and their overall benefits.
Power Yoga Poses You Can Try for a Healthy Living
Power yoga includes various dynamic poses that challenge the body to keep moving and change the pose swiftly. Here are some of the power yoga poses.
Surya Namaskar (Sun Salutation)
Surya Namaskar or sun salutation is one of the celebrated yoga poses that involves a complete body in the workout. Here are the steps.
1. Start by standing tall with your feet together in tadasana.
2. Then bend forward from your hips with your palm touching the floor.
3. Lift your torso halfway up with a flat back and hands on your thighs or shins.
4. Then step back and form a high pushup position with your body in a straight line.
5. Now, get into a low push-up position which is also known as chaturanga dandasana.
6. Slowly lift your chest off the ground in the Urdha Mukha Svanasana pose.
7. Push back getting into an inverted “V” shape forming adho mukha svanasana.
8. Now carefully get back to the original pose by performing the same poses in reverse.
9. Make sure you breathe in and out with every pose.
Paripurna Navasana (Boat Pose)
The Paripurna Navasana or boat pose is the sequence that engages the core muscles helping build strength, balance and flexibility. Let’s see how to do it.
1. Sit on the floor with your legs straight, knees slightly bent and hands on the floor beside your hip.
2. With your spine straight, slightly lean backward with your chest lifted, engaging core muscles to support your back.
3. Gently lift your legs off the ground, keeping them straight. Your body should form a “V” shape.
4. Extend your arms parallel to the ground, trying to hold your shins.
5. Hold there for 15-30 seconds while you inhale and exhale steadily.
6. And come out of the pose slowly.
Ustrasana (Camel Pose)
The Ustrasana or camel pose is known to be one of the most powerful backbend poses that stretches the entire front torso helping to strengthen it. Come let’s check out the sequence.
1. First, kneel down on the floor with your feet pressing the floor and toes pointed front.
2. Keep your hands on your lower back, fingers pointing down.
3. Gently lift your chest towards the ceiling, pushing your hips forward and gaze upward.
4. If you are comfortable, try holding your heel with your hands or take the help of yoga blocks.
5. Hold the pose for 30 seconds or as long as you are comfortable, also maintain the breathing pattern.
6. Lastly, come out of the pose slowly by keeping your hand on your back and bringing your torso back.
Salabhasana (Locust Pose)
Another dynamic power yoga pose is the Salabhasana or locust pose, which involves bends that activate the posterior chain along with strengthening neck and shoulder nerves. Here are the steps.
1. Lie down on your stomach with your legs extended straight, your arms by your side and your palms facing up.
2. Now, engaging your core muscles slowly, lift your head, chest, arms and legs off the ground.
3. Extend your arms back side alongside your body.
4. Try lifting your chest and legs higher. And hold here for 15-30 seconds.
5. Inhale and exhale rhythmically while you change your poses.
Utkatasana(Chair Pose)
The Utkatasana or chair pose is a fundamental yoga that helps to stabilise and strengthen the legs, ankles and feet. Here we go with the steps.
1. Begin by standing straight in tadasana with your feet and hips wide apart and hands by your side.
2. Slowly, bend your knees and lower your hips as if you are going to sit on a chair.
3. While lowering your hip, ensure your back is straight and your shoulders are relaxed.
4. Now, extend your arms overhead with palms facing each other. Keep your arms aligned with your ears.
5. Try to maintain the balance by distributing the weight evenly. Maintain your breathing with each step.
6. Hold there for 20-60 seconds and return to tadasana.
Power Yoga Benefits Touching the Lives of Followers
As with any other yoga sequence, power yoga also offers a myriad of advantages. So here we will discuss the power yoga benefits.
Improved Physical Fitness
Power yoga is designed to involve multiple muscle groups concurrently, helping build and tone the muscles throughout the body. Hence, practising it regularly will help to have good physical fitness.
Cardiovascular Benefits
The rigorous and quick movements of power yoga elevate your heart rate which can provide you a good cardio workout to improve heart health and endurance. The frequent movements and flow of the poses help to improve blood circulation, keeping the cardiovascular system healthy.
Enhanced Flexibility
With regular practice, this sequence of yoga helps to improve your overall range of motion by increasing muscle and joint flexibility. These exercises not only strengthen but also supple the muscles, reducing the risk of injuries.
Enhanced Mental Health
Like any other yoga exercise, power yoga also enhances our overall mental health. Mindful breathing along with physical exertion helps to relax both the mind and body reducing stress, depression and anxiety. It also induces good sleep, which is essential for improved brain functioning and overall well-being.
Increased Balance and Coordination
Most power yoga involves exercises that require balance and stability, which helps enhance body balance and body position awareness. It also improves coordination between various muscle groups.
Improved Core Strength
Another amazing power yoga benefit is that it improves core strength, as the poses focus on engaging and strengthening the core muscles. A well-built core supports better posture and alignment which reduces back pain and corrects posture.
Power Yoga Benefits for Skin
The benefit of power yoga is not just limited to mind and body but also covers the largest organ of our body- skin. Here are some Power Yoga Benefits for Skin.
Improves Circulation
The vigorous movements in yoga help to improve blood flow throughout the body including the skin. This helps in the circulation of more oxygen and nutrients while removing the toxins from the skin to give you smooth, healthy, and radiant skin.
Enhances Skin Elasticity
Regular activity stimulates the production of collagen in the skin, which helps enhance and maintain skin elasticity.
Skin Rejuvenation
Some of the yoga poses are curated in a way that they tend to enhance the blood flow in the face during the exercise. That helps to get an ample amount of oxygen to the skin keeping it healthy with improved complexion and flushed cheeks.
Reduces Wrinkles
Power yoga improves sleep quality leading to numerous other benefits including skin health. As better sleep supports skin repair and regeneration resulting in fresh, wrinkle-free and youthful skin that radiates nothing but health.
Weight Loss Power Yoga
After understanding the power of power yoga for mind, body and skin, let’s get into something that most people are eager to know. How weight loss power yoga goes hand in hand.
- Power yoga often consists of poses with continuous movements and the involvement of multiple muscles that increase the heart rate which helps to burn the calories.
- The weight-bearing sequence of exercises helps to build and tone muscle mass.
- The terrific combination of strength training and cardio helps in improving the metabolism.
- The intensity of power yoga is so high that it helps to burn calories even in your resting period.
- The mindful breathing techniques help reduce cortisol levels, which give rise to unhealthy cravings. Hence, power yoga significantly aids healthier eating habits.
Power Yoga Classes
You can get power yoga classes at local studios, gyms or online yoga classes. These classes are determined to offer you a well-structured sequence of exercises that are curated based on individual requirements, problems and body flexibility. Some studios may offer different levels like beginner, intermediate and advanced, you can choose according to your fitness.
In case you are really busy to attend classes daily then there are special yoga programs which are limited to a few days. If you find it difficult to get a yoga class near you or want to learn it in the comfort of your home then you can opt for online yoga classes.
Are you looking for online yoga classes? Then you should definitely check out FlexifyMe for certified trainers and seamless yoga sessions.
Conclusion
Power yoga is the dynamic combination of Vinyasa and Ashtanga yoga which has a holistic approach towards fitness. These poses are mindfully structured with a vigorous sequence of exercises and breathing techniques, to create challenging workout sessions which help to build muscles, burn calories and enhance mental focus. The benefits of power yoga go beyond just mind and body, extending to skin health and weight loss efficiently and simply.
To practise this powerful yoga, you can take the help of a trainer from a gym, studio or online platform. Embracing power yoga will only lead you towards a stronger, more flexible body and a calm and sharp mind to help you have a fruitful life.
