Power Yoga is a dynamic and challenging form of yoga that not only improves flexibility and balance but also helps build strength and stamina.
By combining flowing sequences with static holds, Power Yoga targets all the major muscle groups, providing a full-body workout that will leave you feeling stronger and more resilient.
In this article, we’ll explore a Power Yoga sequence specifically designed to build strength and enhance muscle tone.
Sun Salutation B (Surya Namaskar B):
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- Begin standing at the top of your mat with your feet together and arms by your sides.
- Inhale, bend your knees and sink your hips back, coming into Chair Pose (Utkatasana).
- Exhale, fold forward from the hips, straightening your legs (Uttanasana).
- Inhale, lift your torso halfway, lengthening your spine (Ardha Uttanasana).
- Exhale, step or jump back into a high plank position and lower down into Chaturanga Dandasana.
- Inhale, press into your palms and lift your chest into Upward-Facing Dog (Urdhva Mukha Svanasana).
- Exhale, lift your hips up and back into Downward-Facing Dog (Adho Mukha Svanasana).
- Inhale, step your right foot forward between your hands and rise up into Warrior I (Virabhadrasana I).
- Exhale, lower your hands to the mat and step back into Downward-Facing Dog.
- Repeat on the other side.
- Flow through this sequence 5 times, moving with your breath.
Warrior Flow:
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- From Downward-Facing Dog, step your right foot forward between your hands and spin your left heel down, coming into Warrior I.
- Inhale, reach your arms overhead, keeping your front knee bent at a 90-degree angle.
- Exhale, open your hips and shoulders to the side, coming into Warrior II.
- Inhale, straighten your front leg and reach forward, extending your torso over your front thigh (Extended Side Angle Pose).
- Exhale, release your right hand down to the mat or a block and extend your left arm overhead, creating a straight line from your left heel to your left fingertips.
- Inhale, come back up to Warrior II.
- Exhale, cartwheel your hands down to the mat and step back into Downward-Facing Dog.
- Repeat on the other side.
- Flow through this sequence 3 times on each side.
Core Strengthening Poses:
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- Plank Pose (Phalakasana): Hold for 30 seconds to 1 minute, engaging your core and keeping your body in a straight line from head to heels.
- Side Plank (Vasisthasana): Hold for 30 seconds to 1 minute on each side, stacking your feet or modifying by placing your bottom knee on the mat.
- Boat Pose (Navasana): Hold for 30 seconds to 1 minute, balancing on your sit bones and lifting your chest.
Bridge Pose (Setu Bandhasana):
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- Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
- Inhale, press into your feet and lift your hips towards the ceiling.
- Interlace your fingers underneath you and roll onto your shoulders, lifting your chest towards your chin.
- Hold for 30 seconds to 1 minute, engaging your glutes and thighs.
- Exhale, release and lower back down to the mat.
Conclusion
Incorporating this Power Yoga sequence into your regular practice will help you build strength, increase muscle tone, and improve your overall stamina.
Remember to move mindfully, listen to your body, and focus on your breath as you flow through each pose.
With dedication and consistency, you’ll notice significant improvements in your strength and endurance, leaving you feeling empowered and invigorated both on and off the mat.
