What is Power Yoga: Types, Workouts and Benefits Explained

There is not one but many forms of yoga versed in improving your body's mental and physical condition. However, each yoga form has different goals, focus and discipline sets. One of the most vigorous and fitness-based yoga is power yoga.

Know this yoga form in depth by reading this article until the end! Here you will find its definition, benefits, description of poses and other details.

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What Is Power Yoga?

Though the term 'power yoga' does not have official recognition, people interchange it with 'Vinyasa Yoga.' So, to define 'what is power yoga' more correctly, it is a form of Vinyasa yoga with its roots attached to Ashtanga Yoga (a practice established in the earlier 20th century).

When performing this yoga form, the goal is to transition from one pose to another smoothly and quickly. Therefore, it does not work if you are approaching each form separately. In other words, every pose is connected. It is an intense, fast-paced yoga in which you must also link your breathing rhythm to your different motions.

What Are the Top 3 Power Yoga Poses to Practise?

There is no pre-structured set of poses for practising yoga poses. Instead, Instructors pull different yoga poses and blend them into one to create challenging power yoga workouts. The top 3 power yoga poses trainers generally pick are:

1. Warrior Poses

Warrior poses are standing poses that improve body balance. Additionally, it increases your concentration level and strengthens your spine, leg and torso. This series of poses include warrior I to III, reverse warrior, and humble warrior. Performing these poses stretches your chest, encourages deep breathing, opens your heart, and relieves tension in your back and shoulder.

Apart from this, carrying this exercise can help you build a better foundation and tone your knees and ankles while working on your hamstrings and quadriceps.

2. Arm Balance

Crow pose is a basic arm-balancing exercise that helps strengthen your abdominal and arm muscles. It is a perfect exercise for students as they must focus on performing it. If not, there is a fear of falling.

You may start this yoga type by trying the first arm form and then gradually head towards more advanced forms like headstands. Your instructor will guide you through it once you attain the perfect crow pose.

3. Chaturanga Dandasana

Chaturanga Dandasana, also known as the four-limbed staff pose, is a low-plank pose requiring you to use both your palms and toes to keep your body parallel. Also, to carry this pose, you must keep your elbows at a 90-degree angle adjacent to your body, just like push-ups. As a result of this exercise, you build better strength and arm balance.

In traditional Vinyasa yoga poses, instructors sequenced the set by putting the Chaturanga pose first, then the high plank, and the upward-facing dog at last. This engaged biceps, triceps, pectoral muscles, and wrists and strengthened your back and core.

What Are the Benefits of Power Yoga?

If you can maintain the fast flow of power yoga, you will be to enjoy the many benefits mentioned below:

Induces Better Sleep

Power yoga requires a high intensity to perform. Thus it stretches, stimulates and drenches your whole body. So, you get better sleep after a tiresome workout.

Improves Immunity

Another advantage of practising power yoga is it improves your immunity. The reason behind this is that exercise stimulates your lymphatic system. This, in turn, removes toxins from your body and reduces stress hormones. Thus, you become more aware of what you are eating. All of these actions, when combined, improve your immunity power.

Helps in Better Hormone Regulation

The amount of stress and toxins in your body affects the release of hormones in your body. However, you can improve it by practising power yoga regularly. In fact, certain yoga poses can even help improve the function and stimulation of your adrenal glands. In addition, the thyroid and pituitary gland are other organs that will help you balance your hormones better.

Builds Muscles

Though you will not pick up any external weights while performing this yoga type, you will still build muscles by carrying your body weight. Thus, it is also an excellent exercise for those who wish to build muscle but cannot pick dumbbells.

Increase Lung Capacity

If you have asthma or any other lung problem, you can control it by adopting power yoga in your day-to-day routine. The deep breathing exercises you follow while performing the poses help establish a better respiratory system. Moreover, the long deep breaths ensure oxygen reaches every portion of your body.

Improves Focus

Power yoga requires a lot of focus as you need to transition between the different postures quickly and accurately. So, in a purely physical manner, you can apply the same amount of concentration you use while changing positions to perform other tasks.

Better Posture

Every yoga form, including power yoga, teaches you how to properly align your body, i.e., from your head to your toe. Once you achieve correct alignment while performing yoga, it slowly and gradually becomes a part of your everyday life.

Reduces Stress Level

Though power yoga is fast-paced and less meditative, it still reduces the stress level in your body. According to a 2017 study, power yoga is associated with decreasing your body's cortisol level (a type of stress hormone).

Helps in Weight Loss

Practising power yoga is like carrying a cardio workout, as it burns a lot of your calories. This results in gaining better strength and muscle tone.

Not to mention, power yoga helps you feel more connected to your body. It helps you avoid overeating and feeling the urge of snacking. As a result, it aids in the weight loss process. Weight gain often causes body aches, reducing your energy. With power yoga, you can reduce back and joint pain with reduced weight.

Strengthen Bones

After you cross the age of thirty, the density of your bones starts decreasing. This is when you need to adopt power yoga. It benefits your body by preventing your bones from weakening and by strengthening the weaker ones.

Who Should Avoid Practising Power Yoga?

A few conditions mentioned below are when you should avoid practising power yoga to be safe:

Pregnancy – When you are expecting a baby, trying power yoga can create difficulties in delivery. So, consult a doctor to get a list of the mild prenatal yoga you can carry during the day.
Long-Term Illness – You should also avoid practising power yoga if you are a patient with a long-term illness like arthritis, high blood pressure, cardiac issues or diabetes.
Not in Great Shape – Power yoga requires a high level of fitness to perform the yoga right. However, it becomes challenging when you are not in good shape, thus harming you more rather than benefiting.
Age – When you reach age 65, your body becomes weak and prone to injury. At the time, it is better to avoid fast-paced power yoga.

What Are the Modifications of Power Yoga?

If you master the regular power yoga poses, you can also elevate them with some modifications. A few of the modifications include the following –

1. Tree Pose (Vrksasana)

To modify it, rotate your hip, and bring your foot to the inner ankle, similar to a kickstand.

2. Revolved Lunge (Parivrtta Anjaneyasana)

You can drop your back knee to maintain a proper alignment. Also, keeping your knee down will bring flexibility to your legs, glutes, abs, and arms.

3. Extended Hand-To-Big-Toe (Utthita Hasta Padangusthasana)

In the starting position, bend your knee and, with peace sign fingers, grab your big toe.

4. Tripod Headstand (Sirsasana II)

You can modify it to a dolphin pose. For this, you need to stack your shoulders, hips, and elbows to strengthen your arms, abs, and legs.

5. Side Plank (Vasisthasana)

For modification, you can bring the knee of the bottom leg and then kickstand with the other leg.

To sum up, power yoga is a blend of different yoga styles developed to benefit high fitness level mind. So, if you desire to burn more calories and start your day with a high-intensity workout, adopt this style to your lifestyle. However, first read all about it above to avoid any misunderstanding.

FAQs About Power Yoga

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How many calories does a power yoga burn?

American council of exercise says that a person can burn an average of 144 calories by performing Vinaysa yoga or hatha yoga for 50 minutes. In contrast, power yoga helps burn an average of 344 calories at the same time.

Do I require any weights or external equipment to perform power yoga?

No, there is no need for external equipment or weights to carry out power yoga. However, you will have to exert a lot of strength and maintain a high fitness level for this yoga type.

When is the best time to do power yoga?

In Ayurveda it is advised to perform power yoga early in the morning between 4AM and 6AM. However, from the modern world point of view you must do it right after waking up.

What is Power Yoga: Types, Workouts and Benefits Explained

What Is Power Yoga?

What Are the Top 3 Power Yoga Poses to Practise?

1. Warrior Poses

2. Arm Balance

3. Chaturanga Dandasana

What Are the Benefits of Power Yoga?

Induces Better Sleep

Improves Immunity

Helps in Better Hormone Regulation

Builds Muscles

Increase Lung Capacity

Improves Focus

Better Posture

Reduces Stress Level

Helps in Weight Loss

Strengthen Bones