Power yoga is a type of yoga that emphasizes strength and power over flexibility. It’s a vigorous form of yoga that can help you build muscle, increase your strength, and improve your cardiovascular health. Power yoga also has many mental benefits, including increased focus and concentration, improved mood, and reduced stress levels. When practicing power yoga, you work up a sweat and may even break a sweat during some of the poses. You’ll likely feel like you’ve worked out hard, but without experiencing any aches or pains after class.
Power Yoga Poses Your yoga instructor should be able to guide you through common power yoga poses . Here are some of the most common ones:
Chaturanga (Four-Limbed Staff Pose)
This pose helps build strength in your arms and shoulders as well as your core. It’s an advanced pose that you can start practicing slowly with one knee on the ground until you’re ready to lift both legs off the ground. Urdhva Mukha Svanasana (Upward-Facing Dog) Similar to chaturanga, this pose strengthens your arms and shoulders by pushing you off the ground. But it also challenges your core, spine, legs, and hips.
Virabhadrasana I (Warrior I Pose)
This is a popular pose that targets the legs, hips, thighs, and groin while strengthening your upper body. Parivrtta Trikonasana (Revolved Triangle Pose) A basic yoga pose that helps strengthen your core while stretching out the muscles of your hips and thighs.
Marichyasana C (Sage Marichi’s Pose C)
This challenging pose strengthens your back muscles while improving balance in the legs. It’s best to learn how to do this by watching videos or taking class on power yoga. If you want to incorporate power yoga into your workout routine, make sure you speak with a doctor or physical therapist first. You should also ask about any injuries and whether you need any modifications to safely practice the poses of power yoga.
How to Do the Yoga Cobra Pose
1. Lie on your abdomen with your feet together and your palms flat beside your chest.
2. Tuck in your chin and inhale as you gently lift and push up onto the balls of your feet, rolling onto the tops of them as your raise yourself up like a cobra rising from its basket. Continue pushing off until you are resting fully atop the crowns of both feet with all four corners touching the floor lightly; aligning the centerline of the body with that of gravity can help ease any tension in shoulders or neck (and also helps prevent nose-diving into the floor).
3. Firmly press yourself back against an imaginary wall behind you without using momentum to deepen or straighten your spine.
4. Inhale and drag the tops of your feet lightly down toward the floor while pulling back through the balls of the feet to straighten your legs. You can place a rolled towel under each knee for comfort, which is necessary if you have high blood pressure or any other conditions that make it difficult to stay in a position like this for a long time.
5. Keep your weight evenly distributed on both sides of your body so you don’t strain one side keep yourself from tilting forward or backward during the pose. If that becomes necessary, turn sideways to work one side at a time until strength returns to equilibrium between both sides by practicing the Cobra Pose every day. To get out of this pose, exhale and release by lowering your hips and rolling down one vertebra at a time.