Balance is a key component of physical and mental well-being, and Power Yoga offers an excellent way to improve balance while building strength and flexibility.
By incorporating specific poses and sequences that challenge your stability and focus, Power Yoga can help you find your center both on and off the mat.
In this article, we’ll explore a Power Yoga sequence designed to improve balance, increase stability, and leave you feeling grounded and centered.
Dynamic Warm-Up:
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- Begin in Mountain Pose (Tadasana) at the top of your mat.
- Inhale, raise your arms overhead, and arch back slightly (Hasta Uttanasana).
- Exhale, fold forward from the hips, bending your knees if necessary (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).
- Hold Downward-Facing Dog for 5 breaths.
Sun Salutation B (Surya Namaskar B):
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- From Downward-Facing Dog, step your right foot forward between your hands and rise up into Warrior I (Virabhadrasana I).
- Exhale, open your hips and shoulders to the side, coming into Warrior II (Virabhadrasana 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.
Power Yoga Flow for Balance:
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- Tree Pose (Vrksasana) to Standing Leg Raise: From Mountain Pose, shift your weight onto your right foot and bring the sole of your left foot to the inside of your right thigh or calf (avoid the knee). Press your foot into your thigh or calf and your thigh or calf into your foot. Bring your hands to your heart center. Hold for 5 breaths. Extend your left leg forward for a Standing Leg Raise. Hold for 5 breaths. Repeat on the other side.
- Warrior III (Virabhadrasana III): From Mountain Pose, shift your weight onto your right foot and hinge forward at the hips, extending your left leg straight back behind you. Reach your arms forward, creating a straight line from your fingertips to your left heel. Hold for 5 breaths. Repeat on the other side.
Strength-Building Poses for Balance:
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- Side Plank (Vasisthasana): From plank pose, shift your weight onto your right hand and the outer edge of your right foot. Stack your left foot on top of your right and reach your left arm towards the ceiling. Hold for 5 breaths. Repeat on the other side.
- Warrior II with Eagle Arms: From Warrior II, bring your arms out to the sides at shoulder height. Cross your right arm under your left, bend your elbows, and bring your palms to touch. Lift your elbows up and away from your face. Sink deeper into your front knee. Hold for 5 breaths. Repeat on the other side.
Cool Down and Stretch:
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- Seated Forward Bend (Paschimottanasana): Sit on the mat with your legs extended in front of you. Inhale, lengthen your spine. Exhale, hinge forward from your hips, reaching for your feet or shins. Keep your spine long and chest open. Hold for 5 breaths.
- Pigeon Pose (Eka Pada Rajakapotasana): From Downward-Facing Dog, bring your right knee towards your right wrist and lower your right shin to the mat, allowing your right foot to come towards your left hip. Extend your left leg behind you, keeping your hips square. Inhale, lengthen your spine. Exhale, fold forward over your right shin, bringing your forehead towards the mat. Hold for 5 breaths. Repeat on the other side.
Conclusion
Incorporate this Power Yoga sequence into your regular practice to improve balance, increase stability, and find your center both on and off the mat.
Remember to move with your breath, listen to your body, and take your practice at your own pace.
With dedication and consistency, you’ll experience increased balance and stability, leaving you feeling grounded, centered, and more confident in your body’s abilities.
