Power Yoga Workout

Power asanas in yoga

Power Yoga Workout: Today, most of the population is dissatisfied with their body. Everyone wants to eliminate excess fat, tone muscles, and pump them up. There are many ways to do this, one of which is power yoga. It was first used in practice in 1995. It is believed that this is one of the most effective methods for improving physical fitness and strengthening the immune system. A person is invited to perform power asanas, which are grouped into categories aimed at people with different levels of training. In this article, we will look at the features of this type of yoga and its benefits.

Who is recommended to

Do you want to take your sport to the next level and always keep your body in great shape? Then you have found your direction! Asanas help to train willpower and concentration. They improve health and the emotional state, destroying energy blocks and relieving stress.

Power yoga is suitable, first of all, for those people who can withstand intense loads. Gymnastic poses are recommended:

• athletes;
• cyclists;
• refuge;
• people who practice martial arts.

As for contraindications, it is better to refuse power yoga for those who have pathologies of the cardiovascular or musculoskeletal systems. In addition, it is recommended to temporarily abandon this sport for pregnant women.

Principle of action

Yoga stands out from the background of other sports with special physical activities, with the help of which you can comprehensively work out all muscle groups. The main principle of its action is the search for harmony with the outside world by improving your body. A complex of special exercises and techniques qualitatively develops plasticity and flexibility and contributes to noticeable weight loss.

The action of power yoga is aimed at eliminating the tissues of the fatty layer and increasing the relief of the body. As a rule, classes last no more than 60 minutes, during which time an average of 500 calories are burned.

Execution features (Power Yoga Workout)

Today, this yoga is practiced by people of various age categories. Please note that this sports variety has several levels of difficulty, so even a beginner can start practicing it. Do not think that doing power asanas is easy. You will need a lot of exposure, but the result is worth the time and effort.

Beginners are advised to contact a trainer to help develop an individual program. A set of optimal exercises is selected based on the degree of physical fitness of a person.

Power yoga is a combination of strength training and flexibility training. Training consists in performing special techniques (asanas). The main task is to keep the balance in a certain position.

The program consists of dynamic sessions that smoothly transition to relaxing exercises. In this sport, movements are performed slowly, the person is required to use the body's capabilities to the maximum in a state of calm.

Breathing exercises are an important part of power yoga, which is particularly useful for improving concentration and agility. Complex exercises gradually transform into easy asanas during the class.

How long does it take for the initial results to become apparent? After a few months of doing 45 minutes three times a week, you will notice changes. The most important thing is to train systematically and responsibly when performing each power asana.

Advantages

Still, have doubts about yoga's universality? Please keep in mind that you can use it to not only reduce weight but also to tone up your body! What other advantages will you receive?

1. The central nervous system's performance will improve.
2. The coordination of movements and the work of the vestibular apparatus is improved.
3. A graceful waist will form.
4. The body will be cleansed of negative energy and toxins.
5. The level of flexibility will increase.
6. There will be a balance between the physical and emotional states.
7. The metabolism will improve.
8. The muscular atlas of the whole body will be strengthened.

In the article Power Yoga Workout, to experience all these advantages, follow the basic rule: linger in each position for exactly 1 minute and 20 seconds. It is this period that starts the process of strengthening and losing weight without harm to health.

Correct execution of movements is the key to getting the maximum benefit!

Tips

In addition to doing the exercises correctly, you need to follow the following simple rules:

1. Do not eat three hours before power yoga.
2. While exercising, do not drink a lot of water, if you feel very thirsty, lightly moisten your mouth with one sip.
3. Do not exercise in a cold room, this negatively affects the development of body flexibility.
4. Do not eat immediately after training, wait at least half an hour.
5. Do not overdo it. Feeling weak, nauseous, or dizzy? Be sure to take a break, do breathing exercises, and relax!
6. Never played a sport but want to start doing power yoga? Then be sure to consult a doctor or a competent specialist.
7. Do not make a program of complex asanas on your own, this can harm your health.

 

Six Power Yoga Workout for beginners

Beginners should not drastically load the body, so we have developed an optimal asana program for them that will prepare the body for more difficult workouts. Each asana, as already mentioned, is performed for 80 seconds.

Sumana fighter asana

Performed in a vertical position. Widely spread the lower limbs (the distance between the feet is at least 80 cm), and point the socks in opposite directions so that the heels look at each other. At chest level, join your palms and slowly begin to squat. After lowering down, linger in this position and return to the starting position.

Asana of six points

Take a horizontal position with your stomach down (palms should be at shoulder level). Raise your hips, head, and chest slightly. Make sure that the touches are only at six points: palms, knees, and socks.

Warrior pose

Stand up straight, and lower your arms to your sides. Step forward with your right foot and bend at a 90-degree angle. Keep your left straight, and rest it on the floor with your whole foot. Raise your palms above you.

plank

A popular exercise used in many training complexes. Lie with your back up, lift your body, resting your elbows and socks on the floor. The elbows should be under the shoulders. In the process, tighten the press and squeeze the gluteal muscles.

Asana Grasshopper

It is carried out in a horizontal position. Position your arms at your sides. Raise your head, and look ahead. At the same time, lift your legs and arms off the floor, and pull the body forward.

Boat Pose

Stretch your arms along your body while lying on your back. Raise your arms and lower limbs in parallel as you slowly lift your head off the floor until your chin is at chest level. Maintain a forward pointed toe and toes.

Medium intensity program

Let's consider four basic exercises with an average level of complexity. Such a complex is suitable for those who have previously been involved in sports.

Triangle

Take an upright posture with your legs wide apart. Place your right foot perpendicular to your left. Watch your breath. Tilt your body to the right, stretching your left hand up and your right hand down, lightly touching the floor with your fingertips. Turn your head towards the ceiling. The arms should form a straight line.

Tree Position

Stand up straight, and close your palms in front of your chest. Raise your left leg and rest your foot on the side of your right. Keep your balance in this position.

Cobra

It is performed lying on the stomach. Rest your hands on the floor and tear off the upper part of the body to create maximum deflection in the lumbar region.

Asana Utthita is tired of padangushthasana

Get upright. Exhale and lift your right leg, touching your knee to your chest. Control your breathing, it should be calm. Grasp the big toe of the raised leg with the index, thumb, and middle fingers of the left hand. Balance in this position. After two inhalations and one exhalation, stretch the leg that was raised in front of you and try to raise it to the highest possible point. Repeat breathing exercises. Change position and repeat steps.

More on Power Yoga Workout,there are many other asanas, the correct implementation of which is best seen in the video. Most positions are a combination of several positions at once.

Advanced Power Yoga Workout

Perform these asanas with a partner to avoid injury.

Handstand

If you don't have good control over your body's equilibrium, don't do this asana. Exhale and bend your body such that your palms are parallel to your feet on the floor. Knees must not be bent! The width of the shoulders is slightly greater than the space between the palms. Lift your body onto your toes, then lift them off the floor, concentrating your full body weight in your hands. To generate a straight line, try to entirely straighten up.

Bundle of two asanas

Rest your knees on the floor, and place your palms in front of you so that your forearms create an 80-degree angle. This is an important rule to help control the balance. Rest the crown and fingers of the lower extremities on the floor. Try to get your chest up to your hips. Slowly begin to raise your feet until they are perpendicular to the body (do not bend your knees). Hold this position, then continue to raise your legs until your feet are parallel to your thighs. Gently bend your knees and place them on your elbows. Keep your back straight! Slowly raise the shoulder blades, shoulders and head up, and look ahead (crow pose).

Completion of a workout

At the end of the workout, you need to relax your muscles. To do this, do the following exercises.

Birch (Sarvangasana)

It is performed lying on your back. Close your legs so that there is no space between them. Exhale, lifting the lower part of the body off the floor in parallel, including the lower back. Support your back with your hands to help you balance. Control the following points:

• eyes closed;
• the chin touches the chest;
• shoulders are taken away from the ears to the maximum.

Stretch your socks to the ceiling, do not bend your back. Return to the starting position after 15 deep breaths.

Asana Pranayama

Take a sitting position, and cross your legs. Don't arch your back. Before doing the exercise, understand what chin mudra and Vishnu mudra are. The first term refers to the position of the right hand when only the thumb and forefinger touch each other. The second name is a technique in which the index and middle fingers of the left hand are bent inward. Close the left nostril with the thumb of the left hand, and take a deep breath. With the same hand, close the right nostril and exhale. Change the manipulation of the nostrils.

Fish Pose

Take a horizontal posture. Place your hands under your buttocks, palms down. Leaning with the top of your head on the floor, raise your chest to the ceiling, trying to bend as much as possible in this area. Breathe slowly, eyes should be closed. The duration is five minutes.

Please note that power yoga gives serious loads. Each movement is performed smoothly, with maximum control of energy and breath. Try to hold each pose until you feel a burning sensation in your muscles. Don't forget the importance of proper nutrition. Eliminate flour, fried and fatty foods from the diet. Avoid alcohol and carbonated drinks. Do not forget to drink plenty of fluids, it helps to remove toxins from the body. Prepare yourself in advance for the fact that it will not be easy, but the result is worth it! Good luck!

Also, check: Fasting Diet

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