Bored of the same ole’ workout routine that your body has eventually stopped responding to it too? Trying to shed off those extra inches but the body is too adamant to go beyond the plateau it just hit? Perhaps, it is time to switch to another style of yoga, a more intense version of it, a style that can lift your performance and also push you past that plateau, while delivering those long-awaited results you had been aspiring for.
The style we are referring to is none other than the very infamous ‘Power Yoga’. A style, derived from the Vinyasa style of yoga, has taken the globe by a snow storm since its discovery. With its staggering effects on body, mind and soul – it is considered one of the most acclaimed contemporary yoga styles. Power Yoga, in simple terms, is a style of yoga that involves a series of yoga asanas performed in a fluid motion to build strength, stamina and flexibility in a person’s body while increasing mental strength and the mind’s ability to concentrate.
The following facts observed as some of the primary benefits of Power Yoga clearly elucidate why this yoga is coined as one of the most empowering styles of Yoga ever developed:
- Power Yoga works on augmenting overall strength of the body. It also develops stamina and increases flexibility.
- Being a low impact yet highly intense workout, Power Yoga helps a yogi reduce the risk of injury while performing rigorous activities. It is one of the only low impact workouts that deliver intense results.
- It increases basal metabolic rate, burns fat and promotes weight loss.
- An amazing yoga style that is more than eminent for toning up the entire body.
- Improves the ability to focus and control thought process of the mind.
- The fluidity with which it is performed aids in building agility in a person’s body.
- Increases blood flow.
- An excellent yoga style for complete detoxification of the body.
- It is also known to cure insomnia, while regular practice of this awesome yoga style also increases the quality of sleep.
- Enhances central nervous system.
Now that we are aware of the astounding benefits of power yoga, let us glance into one of the most ideal Power Yoga series that you can undertake for your practice:
Power Yoga is performed in a variety of sequence which typically depends upon the overall requirement of the class, the designated Power Yoga teacher is going to address. The design of a fabulous Power Yoga sequence is greatly dependent upon the average performance levels of the class as well. Rest is up to the yoga teacher, how and in what manner they would like to conduct their class. The aim is to ensure that every yogi benefits from it. However, the performing batch of students is keenly observed in order to avoid any risks or injuries from occurring while practicing this style.
Phase I: Assimilation & Awakening
The first phase starts with aligning the body and the mind with each other. The aim is to ‘awaken’ the whole body for an intense session of Power Yoga.
You may start with Balasana or the Child Pose then progress towards Adho Mukha Svanasana or the Downward Facing Dog Pose in order to awaken the muted muscles in your body.
Finally, perform Uttanasana or Standing Forward Fold pose for awakening the entire body (mind, body, breath) and move to the next phase.
Phase II: Warm-Up
Once you have awakened the entire body and mind, it is time for warming up the body and mind. For this, you may go with up to four postures of Sun Salutation Series (Part A) and up to five postures of Sun Salutation Series (Part B).
In the next step, you may move towards performing three yoga postures for mind, body balance enhancement, such as Vrikshasana or the Tree Pose, Ek Pada Pranamasana, etc.
Conclude this phase with Veerbhadrasana or the Warrior Pose and Trikonasana or the Triangle Pose.
Phase III: Action & Progression
This is the most intense phase of the ongoing series. It involves gradual progression from two yoga postures that involve back bends, such as Ustrasana (Camel Pose), Urdhva Dhanurasana or the Upward Bow Pose etc., towards core-strengthening asanas such as Bhujangasana or the Cobra Pose and Navasana or the Boat Pose.
Phase IV: Moon Phase
Nearing the conclusion of this Power Yoga series, we have the Moon or Lunar Phase, also referred to as the ‘Slowdown Phase’. Commence this phase with hip-opening yoga poses such as Virasana or Hero Pose, Rajakapotasana or the King Pigeon Pose, Druta Utkasana, etc.
Further, you may flow forwards into a series of yoga asanas based on inversion technique such as Sirsasana (Headstand), Sarvangasana (Shoulderstand), or Viparita Karani (Legs-up-the-Wall Pose) etc.
Phase V: Cool Down
The final phase of this ideal Power Yoga series involves cooling down the entire body and relaxing it. You are recommended to always set 10-20 minutes for this phase in order to ensure tissue recovery. Lie down in Shavasana Pose (Corpse Pose).
Indulge in Power Yoga and get rid of the plateau. Gain a perfect body and, do not forget the remarkable mind, body balance as a few more of its glorious outputs.
A Beginners Tip:
If you are beginner level yogi then instead of commencing Power Yoga from the beginning itself, you are advised to prepare your body and your mind with basic knowledge of various yoga postures first.
By Uttam Ghosh
who is well known Hatha and Iyengar Yoga teacher at Rishikesh Yogis Yogshala. He is known as “Rishi Raj” in Rishikesh, India. He started his spiritual journey which directed him to learn and practice about Kundalini Yoga, Yantra, Mantra & Tantra. Now, he is providing 200 hour yoga teacher training in Rishikesh.