Power Yoga: Step-By-Step Beginners’ Guide

What is Power Yoga?

Power yoga is also known as gym yoga because it is an active and vigorous form of yoga. It is a variation of Ashtanga yoga of Western origin. Its name is sometimes mistaken for Vinyasa yoga. It is founded in the 1990s by Beryl Bender Birch. Power yoga is a dynamic breath-based exercise. This form of yoga is known to boost stamina, strength, flexibility, stamina, and stability. In this exercise, speed becomes a challenge as the vigorous poses are done back to back. Power yoga can help you burn calories, induce weight loss, and lead to stress relief. Power yoga is basically focused on intensifying the heart rate.

It is a combination of different poses of Vinyasa. Almost 50% of the poses in power yoga come from Vinyasa yoga sequences. It links the breath with the body movement.

While power yoga is more varied and yoga instructors have the freedom to sequence their classes as they want, many Ashtanga postures are practiced in power yoga classes.

Power Yoga Benefits 

• Induces weight loss and reduces belly fat
• Ensures heart working
• Improves strength and endurance
• Balances motor control
• Decreases stress
• Enhances overall health

Power Yoga Pose For Beginners

Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana as the name signifies is a half-moon pose. It can be considered as the beginner-level exercise for the Hatha yoga asana.

Precautions:

Ensure to do this pose in a gap of 4 to 6 hours from the last meal

Hold this pose for at least 15-30 seconds.

How to do Ardha Chandrasana

1. Stand with your feet wide apart. Ensure that the distance between both your feet is a little less than shoulder-width apart.
2. Bring your foot to 90 degrees and put your weight on your right leg.
3. Move your head towards the right, bend your waist, and try to touch the ground with your right hand.
4. Now, try to raise your left leg in the air. Keep it parallel to the floor.
5. Ensure to keep your back straight.
6. Now open up your chest and gradually raise your left hand in the air so that it forms a straight line.
7. Look up or down whatever is comfortable for you.  
8. Now, inhale and stretch your body and hands away from your stomach.
9. Now exhale the air and create a centre of balance at your waist.
10. Hold and repeat by changing your leg.

Chaturanga

Chaturanga Dandasana is derived from the Sanskrit word ‘Chatur’, which means four, and ‘Anga’, which means limb. The Chaturanga Dandasana yoga posture actively engages all four limbs of the body. It is generally referred to as a low plank. In this plank, the elbows are bent, and the body is on a lower stance. This pose will test your physical strength as well as promote the balanced development of multiple muscle groups.

How to do Chaturanga Dandasana

1. Begin with a plank. Keep your shoulders over your wrists, and your feet should be hip-width apart.
2. Move forward in plank, and get on your toes.
3. Uplift your chest and try to squeeze triceps to the sides
4. Draw the chest upwards as you squeeze your triceps into the sides, bend your elbows back in a straight line, and bring your upper arms in a parallel line with the floor.
5. Now continue this upward dog. Roll your top toes, straighten your arms, pull your chest with your arms, and look upward.

Vasisthasana

Named after a revered saint, Vasistha, this pose is a challenging plank variation that requires significant upper body strength and balance. It’s a popular yoga pose known for its ability to enhance overall strength and stability.

How to do Vasisthasana:

1. Begin in a strong plank position with your hands or arms under your shoulders and your feet hip-width apart.

2. Transfer your weight to your right arm and foot, lifting your left arm and foot off the ground.

3. Place your left foot on top of your right foot and rest your left arm on your hip.

4. Ensure your right hand is slightly in front of your shoulder and firmly pressed into the floor.

5. While inhaling, slowly raise your left arm up until it’s perpendicular to the floor, with your fingertips pointing towards the ceiling.

6. Turn your head to look at your raised fingertips and hold the pose for a few breaths.

7. Exhale and gently lower your left arm back to your hip.

8. Return to Plank Pose and repeat the steps on your left side.

Benefits of Vasisthasana:

• Builds strength in the arms, wrists, legs, and abdomen.
• Enhances overall balance and stability.

The Bottom Line:

Power yoga as the name suggests is a yoga form that is all about power, strength, and core muscles. The are many asanas in this form of yoga, but in this blog, we have talked about only three easy-to-do poses for beginners. And you can perform these power yoga at home without any equipment. Start with these poses and stay tuned to our blogs for more blogs.

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