Power Yoga is a dynamic style of yoga with a major focus on physical exercise.
In a way, it’s like a hybrid between yoga and fitness. It incorporates strength and endurance elements from branches like Vinyasa and Hatha Yoga.
A quick 5-minute Power Yoga practice can help energize your body, awaken your mind, reduce stress, and improve your mood.
Start in the tabletop position. We will alternate between arching your back and rounding it upwards.
- As you enter the arching position (Cow Pose), breathe in. Lift your chin slightly forward and fire up through the sit bones.
- Exhale as you round your back (Cat Pose). Tuck your head and tailbone under. Find your rhythm and repeat for 10-15 breaths.
Beginners Tip: Try to create an even curve across your spine.
To move onto hip circles, keep your right knee bent at 90 degrees, then:
- Lift your leg off the ground and circle forward through your hips.
- After 4-5 circles, change direction, moving the leg backward in the same circular pattern.
- Bring the knee back down and repeat on the other side.
Beginners Tip: Avoid shifting the body too far to one side. Try to keep your chest and shoulders square to the floor.
Plank Pose (Phalakasana) to Downward Facing Dog (Adho Mukha Svanasana)
- From the table top pose, press your palms into the ground and lift your knees. Level your hips with the shoulders. Engage your core and stiffen the entire middle section of your torso. Spread the space between your shoulder blades.
- As you exhale, push your hips up and back into Downward Facing Dog. Lengthen through the spine and relax your neck. Extend through the back of your legs and reach your heels towards the ground.
- As you breathe in, return to Plank Pose.
Repeat this transition three times.
Beginners Tip: If this sequence is too hard on your wrists, alternate between Tabletop and Downward Facing Dog instead.
Modified Vinyasa Sequence
- From the Plank Pose, bend your elbows to enter the Four-Limbed Staff Pose (Chaturanga Dandasana). Keep your body stiff, floating parallel to the ground. Align your elbows above the wrists and tuck them into your rib cage.
Repeat the “push-up” transition between Plank and Chaturanga three times. Both poses can be modified by resting the knees on the ground.
- Next, roll into Upward Facing Dog (Urdhva Mukha Svanasana). Flip your feet from the ball of the foot to the top of the foot.
- Keeping your arms straight, push the floor away and open the chest forward. Arch your back and lengthen upwards through the crown of your head. Engage your thighs and glutes to facilitate the pose.
- Return to Downward Facing Dog.
Beginners Tip: For a less taxing variation, perform Cobra Pose (Bhujangasana) instead.
Intermediate Variation: Perform the modified Vinyasa sequence a couple more times.
The warrior part of the power flow sequence is simple, but it has a lot of important parts, so we’ll break it down in detail and highlight some tips for beginners in each section.
- From Downward Facing Dog, make your way to the front of your mat into Standing Forward Bend (Uttanasana).
- Breathe in for Half Forward Bend (Ardha Uttanasana), and return to Uttanasana on the exhale.
- Lift into Upward Salute (Urdhva Hastasana), then relax your hands to Mountain Pose (Tadasana).
- Step your left foot back and bend your front knee. Turn the back heel and let it land on the floor.
- Rotate your hips, shoulders, and chest towards the front of your mat. Lift your arms overhead and settle in Warrior I (Virabhadrasana I). Stay here for three breaths.
Beginners Tip: Traditionally, the heels on both feet are aligned with each other. However, if you’re struggling with balance, step your feet closer to the corresponding edges of the yoga mat.
- On the exhale, turn your hips, chest, and shoulders to your left.
- Facing the long edge of your mat, open your arms into a wide stance, entering Warrior II (Virabhadrasana II). Ensure your front knee does not go past your ankle and your hip does not rotate inwards. Align your shoulders above the hips and keep your arms level.
- Turn your head and point your gaze over the middle finger of the front hand. Stay here for three full breaths.
Beginners Tip: Try to avoid the anterior tilt in your pelvis. Instead, gently tuck your tailbone and hug in your ribs.
- To transition to Reverse Warrior (Viparita Virabhadrasana), rest your left hand on your back leg and raise your right arm overhead. Keep your torso facing sideways, stretching your right side.
- On the exhale, come back to Warrior II.
Beginners Tip: Avoid pressing your weight through the back hand.
- Turn back towards the front of your mat.
- Bring your arms behind you and interlace your fingers.
- Straighten your arms, pushing your knuckles towards the ground.
- As you exhale, start leaning your chest forward. Moving along the inside of your right thigh, enter Humble Warrior (Baddha Virabhadrasana).
- Lift your hands away from your lower back, racing your arms forward until they are above your head. Stay here for three breaths.
Beginners Tip: If you feel more comfortable and balanced with your arms reaching back, that’s a perfectly acceptable option.
- Lower your hands to the floor.
- Lift the back heel and turn your hips square to the ground.
- Start walking your fingertips forward to shift the weight into the front foot.
- Float the back leg and lift your torso parallel to the ground, coming into Warrior III (Virabhadrasana III).
- Flex the ankle on the back foot and turn the left hip in. Extend your arms forward and focus on your balance.
- Stay here for three breaths before stepping down to Standing Forward Bend.
Beginners Tip: If you find the balance too challenging, rest your hands on a pair of blocks positioned directly underneath your shoulders.