Power yoga is practiced mostly in the United States, Western Europe, and Australia. The power style combines yoga poses that increase strength and focus, detoxify the body of toxins and stretch the mind and body, according to author of "Power Yoga: An Individualized Approach to Strength, Grace, and Inner Peace," Ulrica Norberg.
Basics
Power yoga is the most common gateway to the practice of yoga because it's known for its physical benefits. Power yoga links yoga postures in rigorous sequences to build internal heat. Most power yoga settings are warmed from 85 to 100 degrees Fahrenheit and vary in style. The external temperature builds more heat, warms the muscles, and students are moved through repetitious sequences to build the muscles.
Considerations
Power yoga is cardio-like yoga that leads to weight loss. You will not leave a power yoga class without being sweat drenched and worked from head to toe. Be sure to drink lots of water after doing power yoga and throughout the day because your body will detoxify from this intense yoga practice. There isn't much meditation or restorative postures incorporated into power classes at yoga studios, but the common yogic theme of deep breathing for tension release is incorporated, which helps students attain steadiness of body and mind. Be prepared to sweat and with time, release your extra weight and tension.
Expert Insight
According to Bikram Choudhury, creator of a power yoga style called Bikram Yoga, yoga aids in weight loss because you discover that you aren't "as hungry after you do your yoga." The flow, pace and heat is the power of the yoga practice that helps with weight loss. In his book, "Bikram's Beginning Yoga Class," Bikram stresses the importance of trying to perform postures the correct way, and not forcing to reach the full extension of the pose if your body isn't ready yet. Power yoga calls for you to be very aware of your edge, and to know that the pose benefits will come if you get into the pose safely and release mindfully.
Sequence Example
A power yoga sequence that will entirely build the upper arms, strengthen the thighs and shed pounds from your waistline is plank pose to chaturanga push-up to downward facing dog. Start in plank pose, which resembles the top of a traditional push-up. Make sure that your hands are in line with your shoulders. Plant your palms with the fingers spread wide and make sure your index finger is facing forward. Scoot your feet back and come onto your toes with your heels lifted. Extend your legs straight and engage your core. Stay in plank pose for three breaths. From plank pose, bend the elbows so they point straight back toward your feet. Lower the legs and torso as one unit until parallel to the ground. Hover a few inches above the floor. Ground down through the palms. Extend the arms and straighten the elbows back to plank pose. From plank pose, push your hips up toward the ceiling and back to downward facing dog. Your body will resemble an upside down "V." Move through the plank, chaturanga push-up and downward facing dog sequence 10 times.
Effects
The external body is worked in power yoga thoroughly. According to YogaJournal.com, chaturanga builds the arms and tones the core, while downward facing dog enhances your digestion, soothes the brain and reduces stress levels. Power yoga essentially stretches the physical body with rigorous sequences and along the way, the external and internal start to reflect each other more. You can use power yoga to help you lose weight, and gain an added benefit of feeling centered.
References
- "Power Yoga: An Individualized Approach to Strength, Grace, and Inner Peace"; Ulrica Norberg; 2007
- Cleveland Yoga: Classes
- "Bikram's Beginning Yoga Class"; Bikram Choudhury; 2000
- Yoga Journal: Chaturanga Dandasana
- Yoga Journal: Downward Facing Dog
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