Power Yoga Basics
Power yoga is a type of yoga which tend to focus on vinyasa-based practice. It is a dynamic and more versatile form of traditional Yoga. The practice meant to strengthen the core and abs mainly by increasing the cardiovascular circulations and helping fight numerous health issues as well. Here is a basic flow and poses that help you building up the sequence:
Warm Up Phase:
Begin the practice by doing some integrative poses for a minute or two such:
Child's pose - help with drawing the inner focus
Downward-facing dog - help wakening muscular effort and help with connection to overall physical structure
Forward bend - help integrates the mind and connected with the body and breath
These poses are the foundation of any power yoga. 3 to 5 Sun Salutations can be replaced
Sequence Flow Phase:
To start the sequence flow you may begin with simple standing poses to practice concentration such Warrior and Triangle postures. For example:
Warrior I
Warrior II
Reverse Warrior
Do it alternatively for no more than 3 poses linked together. These postures prepare the pelvic muscles and get the body ready for backbends.
After finishing standing poses and building enough of internal heat move to backbend to rebuild the heat and strengthening the core of the body such:
Bow pose
Locust pose
Upward-facing pose
Camel pose
Cool-Down Phase:
Start this phase with hip opener such Hero pose, pigeon pose, or rocking-side pose. Then you could move to inversion poses such Legs-up-the-wall pose to get the blood flow back throughout the body.
Closing Phase:
Relax completely and breath in Corpse Pose for up to 3 minutes.
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