Power yoga is the similar to ashtanga yoga, with asanas that emphasize physical flexibility and self-discipline. Power yoga uses the same asanas as "regular" yoga and incorporates the breath in a flowing practice. Power yoga requires you move steadily from one asana to the next so a warm up and proper form are crucial. Some poses are held longer to increase physical endurance and concentration, but most of the asanas flow seamlessly into each other. The sun salutation sequence is the backbone of power yoga and the following routine incorporates two variations on the sun salutation.
Warm-Up Sequence
Stand in mountain pose--feet together, toes spread, your arms at your sides, palms facing forward--inhale and raise your arms overhead. Exhale and swan-dive down and touch your toes. Inhale and bend your knees. Exhale and swoop up into chair pose--knees bent, torso upright, arms extended overhead. Inhale, back to mountain pose. Exhale and bring your palms together in namaste, or prayer, position. Repeat three times.
Sun Salutation Sequence I
Stand in mountain pose with your hands in namaste. Inhale and raise your arms overhead. Exhale, swan dive down and touch your toes. Relax your head and neck. Inhale, and rest your hands on your things so that your torso is parallel to the floor. Exhale and release back to the forward bend. Inhale and step both feet back into plank--spread your fingers and keep your hands directly beneath your shoulders. Your body should make a straight line from the top of your head to your heels. Engage your abs to keep your torso stable. Exhale and slowly lower your body to the floor--keep your arms at your sides and your elbows pointing straight back. Inhale and push your torso up to cobra--keep your head neutral and forward, do not over-arch your back. Lift your chest to open your rib cage. Exhale and lift your hips into downward facing dog--make an inverted "V" with your body, keep your heels planted. Spread your fingers and make sure the indentations inside your elbows face each other. Hold this pose for five breaths. Inhale and walk or jump your feet forward to a standing forward bend. Hold for one breath then inhale and swoop to upright with your arms overhead. Exhale to namaste. Repeat five times.
Sun Salutation Sequence II
Stand in mountain pose with your hands in namaste. Inhale and raise your arms overhead. Exhale, swan dive down and touch your toes. Relax your head and neck. Inhale, and rest your hands on your things so that your torso is parallel to the floor. Exhale and release back to the forward bend. Inhale, bend both knees and step your left foot back into a lunge--keep both feet and your hips facing forward. Inhale swim your torso up to warrior one--drop into the lunge, keeping your front knee bent 90 degrees, and extend your arms overhead. Exhale, pivot your back foot and pelvis to the left and lower your arms into a "T"--with your front arm extended forward and the back arm extended backwards. Inhale and rest your right elbow on your right knee and extend your left arm toward the ceiling. Inhale and look in the direction of your left hand. Exhale and place both hands on either side of your forward foot. Inhale and step back into downward facing dog. Hold this pose for five breaths. Inhale and walk or jump your feet forward to a standing forward bend. Hold for one breath then inhale and swoop to upright with your arms overhead. Exhale to namaste. Repeat five times, alternating legs in the warrior pose.
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