Power Yoga Poses: Warm-Ups and Primary Sequence
Power yoga is a combination of conventional yoga principles, and modern ideals that embrace physical fitness. To understand where these two forms intersect, you must first understand the primary principles of yoga. Below are three of these principles relevant to your power yoga endeavors.
1. Everyone is unique, as are their strengths and weaknesses. Over yoga’s nearly 5,000 year history, there have been various styles developed to address the capabilities of those who practice it, from meditation-based to physically transforming styles. Find the one that best fits you.
2. Yoga is all about self-disciple and commitment, in your fitness practices and personal life. The two are interwoven and require an equal level of effort and discipline to succeed. The key to committing, improving, and succeeding with yoga is focus. Focus brings the power of consciousness, and thus self-control.
3. Yoga is a physical, mental, and spiritual practice that strives for liberation and self-improvement. These two things are attained by replacing toxic habits with healthy patterns. Embrace these patterns and their moral importance, and you will succeed.
Power Yoga Poses
Power Yoga is a fitness-based Vinyasa practice. An offshoot of Ashtanga Yoga, it has many of the same qualities and benefits, including building internal heat, increased stamina, strength, and flexibility, as well as stress reduction. Teachers design their own sequences, while students synchronize their breath with their movement. The original Power Yoga was developed and founded by Beryl Bender Birch, but is now a term used to describe many vigorous vinyasa styles.
The Primary Power Yoga Series begins with sun salutations called Surya Namaskara A and Surya Namaskara B.
Surya Namaskara A
Begin standing straight up in the Samasthiti (Tadasana) position
Inhale. Raise your arms above your head in the Raised Hands Pose (Urdhva Hastasana)
Exhale. Bend down, and fold your arms forward over your legs in the Standing Forward Bend position (Uttanasana)
Inhale. Raise yourself into the Flat Back position with your fingertips on the ground.
Exhale. Lower yourself into the Four Limbed Staff Pose (Chaturanga Dandasana), with your palms flat against the ground
Inhale. Lift your chest and hold yourself up with your arms in the Upward Facing Dog position (Udhva Mudka Svanasana)
Exhale. Raise your body into a pyramid in the Downward Facing Dog position (Adho Mukha Svanasana), and take five breaths
Exhale. Return to the Standard Forward Bend position in Step 2
Inhale. Raise your hands above your head
Exhale. Bring your arms back down to your side
Surya Namaskara B
Begin standing straight up in the Samasthiti (Tadasana) position
Inhale. Bend your knees as though doing a squat, and raise your hands in the air for the Awkward Chair Pose (Utkatasana)
Exhale. Bend down, and fold your arms forward over your legs in the Standing Forward Bend position (Uttanasana)
Inhale. Raise yourself into the Flat Back position with your fingertips on the ground.
Exhale. Lower yourself into the Four Limbed Staff Pose (Chaturanga Dandasana), with your palms flat against the ground
Inhale. Lift your chest and hold yourself up with your arms in the Upward Facing Dog position (Udhva Mudka Svanasana)
Exhale. Raise your body into a pyramid in the Downward Facing Dog position (Adho Mukha Svanasana), and take five breaths
Inhale. Put your right foot forward and put your arms in the air with your palms together, in the Warrior I position (Virabhadrasana I)
Exhale. Return to the Four Limbed Staff Pose
Inhale. Return to the Upward Facing Down Pose.
This is the primary power yoga series that consists of about 40 to 70 Poses, depending on the variation, after the sun salutations warm-ups.
And These are the 51 Power Yoga Poses:
Padangusthasana
Pada Hastasana
Trikonasana
Parivritta Trikonasana
Utthita Parsvakonasana
Parivritta Parsvakonasana
Prasarita Padottanasana
Parsvottonasana
Utthita Hasta Padangusthasana
Ardha Baddha Padma Uttanasana
Utkatasana
Virabhadrasana I
Virabhadrasana II
Dandasana
Paschimottanasana
Purvottasana
Ardha Baddha Padma Paschimottanasana
Trianga Mukaikapada Paschimottanasana
Janu Sirsasana
Marichyasana
Paripurna Navasana
Adho Mukha Vrksasana
Bhujapidasana
Kurmasana
Supta Kurmasana
Garbha Pindasana
Kukkutasana
Baddha Konasana
Upavista Konasana
Supta Konasana
Supta Padangustasana
Ubhaya Padangustasana
Urdvha Mukha Paschimottanasana
Setu Bandhasana
Urdvha Dhanurasana
Paschimottanasana
Savasana
Salamba Sarvangasana
Halasana
Karnapidasana
Urdvha Padmasana
Pindasana in Sarvangasana
Matsyasana
Uttana Padasana
Sirsasana
Balasana
Baddha Padmasana
Yogimudrasana
Padmasana
Tolasana
Savasana
