What Is Power Yoga
Principles of training and basic asanas
The ancient practice of yoga has gone through many interpretations over the centuries. Still, it has adapted to modern trends and become one of the most popular trends in the fitness industry.
Power yoga is one of the relatively new styles of yoga created by Brian Kest in the late eighties.
This dynamic practice, developed by Western trainers, is a type of ashtanga yoga and involves synchronized rapid movements with controlled breathing. It is an intense workout that integrates mind and body and improves endurance, speed, and coordination.
Who is suitable for power yoga
Power Yoga focuses on developing strength, flexibility, and endurance and includes strength and stretching exercises.
The training consists of a whole block of exercises in which muscle loading is alternated with deep relaxation. Each block is completed by a unique breathing technique, which allows you to restore the body's strength resource and achieve energy balance.
Power yoga does not use a constant set of exercises or asanas (yoga poses), so the classes are different and do not have time to get bored. Because of this, regular training forms a flexible and robust body, improves the circulatory system, digestive organs, and promotes weight loss. Yoga is also advantageous over other types of exercise in that it not only affects physical fitness but also helps to get rid of stress and relieve nervous tension.
Yoga is suitable for both men and women of all ages.
Men, thanks to performing basic exercises, quickly gain a powerful muscular corset while maintaining plasticity. Power yoga exercises allow you to maximize your muscles, develop ease of movement and flexibility: athletes, speed skaters, tennis players, and mountain climbers often choose this kind of training.
Asanas have a different effect on women because power yoga exercises combined with proper breathing perfectly burn extra calories and strengthen muscles. A girl who practices power yoga should not worry that her figure will look overpowering - regular performance of asanas will form an athletic but feminine body. Besides, a specific breathing technique is beneficial for the female reproductive system and can alleviate monthly pains.
Level of preparedness to start classes
The practice of yoga is known for different styles and levels of exercise. Power yoga is a dynamic yet flowing exercise that can replace a full-blown cardio or strength workout. A significant difference from other types of yoga is that power yoga does not adhere to a set sequence of asanas, which means that people with different levels of training can train.
It is essential to consider that due to the dynamic change of poses during the workout, muscles warm up quickly, which increases oxygen consumption and heart rate, so it is advisable for a person who has never done sports to begin mastering power yoga in a fitness club. Classes are usually designed for an average level of training, but beginners can perform a lighter version of the activity. But single yoga at home is better to choose for people with a group of training much higher than average.
The method of power yoga is suitable for everyone: beginners in the course of the classes will improve their physical performance. For experienced athletes, power yoga is an excellent alternative to conventional training.
Yoga is traditionally considered one of the least traumatic ways to strengthen muscles, improve physical fitness and lose weight. However, in some cases, the performance of asanas can have serious health consequences: it is strictly forbidden to practice power yoga for people suffering from mental disorders, cardiovascular diseases, and neuroinfections.
There are also several temporary contraindications: these include general malaise, postoperative period, and physical fatigue. It is necessary to consult a trainer or your doctor before you start exercising.
High blood pressure can be controlled by medication, but if the drug does not help, it is advisable to give up training. Any stands are forbidden - an attack of hypertension can provoke a stroke.
Joint Injuries. Old injuries to the wrist or shoulder girdle can make themselves felt during handstands, and lotus posture is contraindicated for those who suffer from knee problems. Protect your joints and avoid putting too much stress on them.
Older age. You can do power yoga at any age, but older people should be more careful about their health and level of training. To avoid health problems, experts strongly advise seniors to practice under the supervision of a professional trainer.
Basic asanas for beginners
For beginners in power yoga, basic asanas that help strengthen muscles and teach novice practitioners proper breathing and relaxation techniques are appropriate.
More than 300 basic postures in power yoga, but experienced trainers distinguish several asanas that will allow beginners to create a rich training program for every day.
It is important to remember that in yoga, you should always listen to your body. If necessary, you can modify the exercise, and if you feel the slightest discomfort or dizziness, you should stop the class immediately.
Six-point asana or planka (kumbhakasana)
The plank is a great way to strengthen your muscles and learn to keep your balance.
Technique: rest your elbows and toes in a supine position. Tense your abs and buttocks. Stay in this position for as long as possible, and then you can slowly lower yourself to the floor.
Asana "Triangle" (trikonasana)
"Triangle" is a beautiful pose for stretching and strengthening leg muscles.
Technique: spread your feet shoulder-width apart (about one meter). Turn your left foot entirely to the left side, bend your body to the left and lift your right hand vertically upward. Rest your left hand on the arch of the foot or the floor around it. Hold this pose for 5-8 deep breaths, and then repeat in the other direction.
Tree asana (vrikshasana)
The Tree pose is one of the most effective exercises for developing flexibility. When performed flawlessly, a newcomer to power yoga will learn to keep their balance by keeping their body weight on one leg while controlling breathing.
Technique: stand up straight, straighten your shoulders, put your arms down along your body. Take a deep breath. Slowly lift your right leg bent at the knee, placing it on the inner surface of the thigh of the other leg. Try not to relax your shoulders and keep your balance as long as possible. Breathe slowly and deeply, fixing your gaze on one point. Repeat for the other leg.
Warrior asana (virabhadrasana)
Warrior pose is essential for increasing strength and endurance in yoga practice. It is excellent for stretching and strengthening the muscles of the hips and buttocks.
Technique: stand up straight, take a deep breath and make a deep lunge with your right leg bent at the knee. The left leg rests on the floor with the whole foot. Lift your hands above your head. Hold the pose for 60-80 seconds, and then switch legs.
Infant asana (pashchimotanasana)
One of the basic postures is not only for beginners but also for experienced practitioners. It can be used during practice, before bedtime (for relaxation and release of clamps), or at any appropriate time when you need to relieve stress and calm down.
Technique: stand on all fours, put your buttocks on your heels and stretch your arms forward. Lower your forehead to the floor (put a pillow or blanket under it) and relax your body. Keep your hands on the floor and stretch forward. Breathe slowly and measuredly.
Boat asana is excellent for strengthening the abs, back, arms, and shoulder girdle, but to perform it correctly, it's important to remember to breathe.
Technique: lie on your back and stretch your arms along your body. As you exhale, smoothly lift your head, shoulders, straight legs, and arms off the floor. With your toes and fingertips, try to stretch forward and upward as much as possible, straining the body's muscles.
Sumo asana (rudrasana)
One of the essential asanas in power yoga. It strengthens the back, abs, inner thighs and buttocks, and has a beneficial effect on the joints.
Technique: put your feet shoulder-width apart and turn your feet to the sides. Fold your palms in front of you (namaste). Slowly bend your knees (your hips should be almost at right angles to your shins). Try to stay in this pose for as long as possible without bringing your knees down.
Power yoga is a combination of standing and sitting asanas
The training method combines smooth movement, deep breathing, and meditation. In contrast, the smooth execution of exercises guarantees a severe load on all muscle groups and contributes to reducing excess weight, improving coordination and endurance. Remember that effective results can only be achieved with regular, systematic training.