Yoga is an ancient practice native to India that includes specific postures, or asanas, to help achieve union within the body, mind and spirit. There are many styles of yoga, one being Power Yoga, which is focused more on physical exertion and endurance, according to Yoga Wiz.
Begin with Integration
There are many ways to create a Power Yoga sequence. According to "Yoga Journal," it's best to start off with some integrative poses such as Child's Pose, which can help provide internal focus. Child's Pose is done by kneeling on the floor with knees together while having your torso stretching over your thighs. Arms can be by your side, fully relaxed or stretched out in front of you. Move into Downward Facing Dog Pose next. Do this by lifting your hips off the ground, keep your hands and feet on the floor, so your body is in a inverted "V" position. Straighten your legs as much as you can to stretch the backs of your legs and back. Hold each of these poses for several minutes to integrate and warm your body.
Warming Up
Warm up your practice by doing three to five sun salutation sequences. Do this by standing straight up on your yoga mat, take a deep breath in and lift your arms overhead. Slowly bend down forward to touch your toes, hold and breathe, then place your hands on the floor and bring the legs back straight for Plank Pose. Next, slowly bring your body down to the mat and lift up your shoulders off with hands supporting you on the floor for Cobra Pose. Do this by using your core and inhale. Come back into Downward Facing Dog, then step back to the top of your mat. Repeat this sun salutation until you feel warmed up.
Finding Balance
Next, try some balancing poses which help with reinforcing energy and relaxation. Stand at the top of your mat and find your balance between both feet. Lift up your left leg to either your ankle, below the knee, or on the inner thigh for Tree Pose. Have your foot flat against your leg and bring your hands together in prayer position. Focus your eyes on a still point in the room and hold this for several minutes. Do it on the other side by lifting your right leg.
Backbending Poses
"Yoga Journal" suggests trying backbending postures next. Lay down with your belly on your mat for Bow Pose. Fold your legs toward your core and grab your ankles, with thighs on the mat. Now take a deep breath in and lift your body up as much as you can. Lift your legs and shoulders off the ground and then release and relax back down to the mat. Sit on the floor with your legs stretched out in front of you. Lift your legs off the ground, keeping them straight with your arms straight in front at shoulder height.
Finishing Poses
Continue this yoga class with more poses as you desire. Try more backbending poses such as Camel Pose or Wheel Pose, which engage all the muscles in the body while opening up the shoulders and chest. Boat Pose is an excellent asana to build core strength and engage all the muscles in the body. "Yoga Journal" suggests to wind down with static hip openers such as Hero Pose -- which is done simply by kneeling on the floor while sitting straight up on your heels. End the series with inverted poses such as Shoulder Stand or Head Stand if you are able. Never push yourself too hard and always be mindful of alignment of your spine. The sequence of the variety of poses listed helps this to make an effective and holistic Power Yoga workout.
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