Power Yoga Poses: Warm-Ups and Primary Sequence

Power yoga is a combination of conventional yoga principles, and modern ideals that embrace physical fitness. To understand where these two forms intersect, you must first understand the primary principles of yoga. Below are three of these principles relevant to your power yoga endeavors.

1. Everyone is unique, as are their strengths and weaknesses. Over yoga’s nearly 5,000 year history, there have been various styles developed to address the capabilities of those who practice it, from meditation-based to physically transforming styles. Find the one that best fits you.

2. Yoga is all about self-disciple and commitment, in your fitness practices and personal life. The two are interwoven and require an equal level of effort and discipline to succeed. The key to committing, improving, and succeeding with yoga is focus. Focus brings the power of consciousness, and thus self-control.

3. Yoga is a physical, mental, and spiritual practice that strives for liberation and self-improvement. These two things are attained by replacing toxic habits with healthy patterns. Embrace these patterns and their moral importance, and you will succeed.

Power Yoga Poses

Power Yoga is a fitness-based Vinyasa practice. An offshoot of Ashtanga Yoga, it has many of the same qualities and benefits, including building internal heat, increased stamina, strength, and flexibility, as well as stress reduction. Teachers design their own sequences, while students synchronize their breath with their movement. The original Power Yoga was developed and founded by Beryl Bender Birch, but is now a term used to describe many vigorous vinyasa styles.

The Primary Power Yoga Series begins with sun salutations called Surya Namaskara A and Surya Namaskara B.

Surya Namaskara A

Begin standing straight up in the Samasthiti (Tadasana) position

Inhale. Raise your arms above your head in the Raised Hands Pose (Urdhva Hastasana)

Exhale. Bend down, and fold your arms forward over your legs in the Standing Forward Bend position (Uttanasana)

Inhale. Raise yourself into the Flat Back position with your fingertips on the ground.

Exhale. Lower yourself into the Four Limbed Staff Pose (Chaturanga Dandasana), with your palms flat against the ground

Inhale. Lift your chest and hold yourself up with your arms in the Upward Facing Dog position (Udhva Mudka Svanasana)

Exhale. Raise your body into a pyramid in the Downward Facing Dog position (Adho Mukha Svanasana), and take five breaths

Exhale. Return to the Standard Forward Bend position in Step 2

Inhale. Raise your hands above your head

Exhale. Bring your arms back down to your side

Surya Namaskara B

Begin standing straight up in the Samasthiti (Tadasana) position

Inhale. Bend your knees as though doing a squat, and raise your hands in the air for the Awkward Chair Pose (Utkatasana)

Exhale. Bend down, and fold your arms forward over your legs in the Standing Forward Bend position (Uttanasana)

Inhale. Raise yourself into the Flat Back position with your fingertips on the ground.

Exhale. Lower yourself into the Four Limbed Staff Pose (Chaturanga Dandasana), with your palms flat against the ground

Inhale. Lift your chest and hold yourself up with your arms in the Upward Facing Dog position (Udhva Mudka Svanasana)

Exhale. Raise your body into a pyramid in the Downward Facing Dog position (Adho Mukha Svanasana), and take five breaths

Inhale. Put your right foot forward and put your arms in the air with your palms together, in the Warrior I position (Virabhadrasana I)

Exhale. Return to the Four Limbed Staff Pose

Inhale. Return to the Upward Facing Down Pose.

This is the primary power yoga series that consists of about 40 to 70 Poses, depending on the variation, after the sun salutations warm-ups.
And These are the 51 Power Yoga Poses:

Padangusthasana

Pada Hastasana

Trikonasana

Parivritta Trikonasana

Utthita Parsvakonasana

Parivritta Parsvakonasana

Prasarita Padottanasana

Parsvottonasana

Utthita Hasta Padangusthasana

Ardha Baddha Padma Uttanasana

Utkatasana

Virabhadrasana I

Virabhadrasana II

Dandasana

Paschimottanasana

Purvottasana

Ardha Baddha Padma Paschimottanasana

Trianga Mukaikapada Paschimottanasana

Janu Sirsasana

Marichyasana

Paripurna Navasana

Adho Mukha Vrksasana

Bhujapidasana

Kurmasana

Supta Kurmasana

Garbha Pindasana

Kukkutasana

Baddha Konasana

Upavista Konasana

Supta Konasana

Supta Padangustasana

Ubhaya Padangustasana

Urdvha Mukha Paschimottanasana

Setu Bandhasana

Urdvha Dhanurasana

Paschimottanasana

Savasana

Salamba Sarvangasana

Halasana

Karnapidasana

Urdvha Padmasana

Pindasana in Sarvangasana

Matsyasana

Uttana Padasana

Sirsasana

Balasana

Baddha Padmasana

Yogimudrasana

Padmasana

Tolasana

Savasana

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