Power Yoga Exercises For Beginners

Power yoga is practiced in the western countries for fitness. This method is derived from Asthanga yoga. A series of poses is not followed in power yoga so it varies widely. The emphasis is on flexibility and strengthening of body muscles. Power yoga movements are done in a flow without any break in between postures.

They are strenuous exercise required for keeping the body in a good shape. It decreases body fat, tones the body and reduces muscle mass. It support good posture, increases stamina and improves focus. It can relieve stress and anxiety.

Various Power Yoga For Beginners

Hurdlers Stretch

Sit down on the floor with your legs stretched in front. Gradually, bend one leg towards your inner thigh of the other leg. Stretch the muscles of the other leg and lean forward to touch the toes. Hold this posture for 10 seconds.

Return to original position with one leg stretched forward and lean back to stretch your thigh muscle. Hold this posture for 10 seconds. Repeat the same with your other leg. It is helpful for beginners and is good for the internal organs and abdomen.

Warrior Lunge Pose

Stand straight and do the mountain posture. Feel the firmness in legs and make sure that your body is stable. Breathe in and bend forward so that the hips fold to form a basic forward standing position.  Stretch one leg backward to form a long lunge pose. Bring your arms close to your forwarded foot and place them at shoulder width apart from each other.

The heel should be extended back. The front leg’s knee should be in line with its ankle. Gradually, relax the hip towards the floor by releasing the groin. Push the spine forward and breathe in to open the chest fully and look forward. Release the position, breathe in and move the body up to mountain posture. Repeat this with the other leg. This power yoga strengthens the legs and back.

Frog Stand

Sit on the floor in a squat position and place your hands down on the floor in front of your feet near your toes. Move your knees forward allowing it to rest against the bent elbow for supporting the body. This will distribute the weight. Bend forward taking the body weight on hands and raise your feet from the floor completely.

It might be hard for a beginner to raise the feet completely, but practice to balance your body. Keep this position for a few seconds. This stabilizes the muscle movements and develops a balance. It tones muscles, arms and shoulders.

Bridge Pose

Lie down flat on the ground. Fold the knees and place your feet 10 inches away from each other and the knees and ankles should be in a line. Place the arms alongside the body with palms facing downwards.  Breathe in slowly and lift the lower back first and then middle back followed by upper back from the floor.

Slowly roll your shoulders in. Support the body weight with shoulders, arms as well as feet. Feet should be kept parallel to each other. This posture strengthens back muscles, stretches chest and spine, relieves back pain, calms the brain, improves digestion, reduces thyroid problems and opens the lungs.

Boat pose

Sit down keeping your knees and feet together. Stretch your legs in front of you. Bend the knees such that the feet are kept on the floor. Place your hands on your hip.  Gradually lean back and lift your feet from the floor. Ensure that your spine is straight.  Roll the shoulder back, open the chest, and lift it up. 

Abdomen muscles should be kept tight with belly flat. Move your hands from hip and stretch them in front of the chest. Arms should be kept parallel to floor. Breathe deeply and hold this posture for 30 seconds.  This posture strengthens hips, abdomen, spine, back muscles and legs.