Power Yoga – Everything You Need To Know

Power Yoga, known as the yoga of power, is nothing more than a variety of yoga as such, which is characterized by understanding a high-impact practice at the level of strength in the physical aspect. It can be easily practiced by anyone; although it is designed for people who live a fast, stressful and under pressure lifestyle, who want to improve their health and thus their quality of life.

The goal of power yoga is to transfigure the body and mind to achieve general well-being. Which is based on performing a series of postures or positions called “asana”, which help strengthen the body and discover the depth of the souls? Through all its movements, you will be able to heal, detoxify and electrify your body and mind, at levels so deep that they paradoxically elevate you.

Origin of yoga

The ideal of yoga, results from the United States thanks to the contribution of different teachers. It comes from the famous Astana Yoga, mixing theory and practice of many others, such as the well-known Vinnitsa. Many practitioners consider it gym-type yoga because of the strenuous exercises that are performed.

The term power yoga was established in use in the mid-1990s, when Astana yoga was found to be more accessible to Western youth than other types of exercise. Only with the difference that this type of exercise does not follow the series of poses as a whole, so the classes can vary quickly and considerably.

In this way, greater emphasis was given to the aspects of strength and flexibility. This type of yoga began to be taught in different American gyms, acquiring a special benefit in the participants, since they saw it as a new way to exercise.

It is well known that there were only two teachers of North American origin, the precursors of power yoga called Beryl Bender and the renowned Kist Bryan. Both professionals studied Astana under the guidance of Sri K, Pattabhi Joys.

Thus, with such a background, they promoted power yoga focused on stretching, meditation and many other powerful exercises. Currently, according to studies carried out by the Alliance for the Security and Prosperity of North America (ASPAN), in the United States, about thirty million people practice yoga regularly.


Power yoga sequence for beginners

  1. Generally, the sequences are difficult in terms of strength; but in level they are not because the basics do not start with advanced positions. So anyone can practice it.
  2. First get into position four, downward facing dog; hook your fingers and from there you start to raise your hips and take it up and back.
  3. Then you extend your back, try to stretch your back. If you struggle, don’t worry, with time and practice everything is achieved.
  4. Remember to move your shoulders away from your ears and breathe as you push your hands off the floor and straighten your back.
  5. Now, draw one leg up to rest it; and then you stretch it again. Thus exchanging, from left to right from left to right several times more frequently to warm up the body.
  6. Later, inhaling you raise your right leg and exhaling lower it. So with the left leg exchanging the movement slowly, but increasing its frequency for one minute.
  7. Remember to keep your legs elevated for a few seconds to intensify the resistance.
  8. Finally, to finish relaxing your back, bring your hands closer to your feet on the floor. The shoulders and neck are relaxed to get as close as possible to your feet, trying to stick your chest to the knees.
  9. A minute later you raise your torso exhaling and raising your hands to the sky to recover energy.
  10. You take a breath again and bring your hands to your heart while raising your bent right leg so that the knee matches your hip for a few minutes.
  11. Being in the previous position, perform an abdominal twist stretching your arms one in front and one behind as far as you can without losing your balance by standing on one foot.
  12. For the more advanced, they can take your foot in your hand and lift to stretch the tendons. Something likes the posture of a ballet dancer. But of course that is for advanced players who know how to keep their balance well, since an initiate will probably stagger and fall, which we do not want to happen.
  13. Finally, return to your natural posture and take three deep breaths.
  14. Remember that this sequence must be repeated every day several times to acquire the adequate resistance that will help you achieve strength.

What do you need

  • Patience to perform the postures.
  •  Good nutrition.
  • Good sleep routine.
  • Relax your mind.
  •  Practice breathing methods.
  • A relaxing place that is neither too cold nor too hot, it must be a pleasant climate for the body.
  • Comfortable and flexible clothing.
  • Concentration.
  • Perseverance.
  • Relaxing music; preferably from sounds of nature such as rain, waves or birds singing.


Supporters of yoga power certify that this is a transformative yoga and not theoretical. This means that when it is practiced, not only will the person receive information on how to perform each position or each of the breathing techniques, but they will also find many strategies to transfigure their lives on all horizons.

And it is that everything is not a technicality, because in the classes conversations are encouraged about psychological traits and paradigms about how power yoga can transform your daily life, both in the interior of the body and in your environment.

The positions are based on sequences, which can be adapted to each participant without problems, so that little by little they become advanced. That is why power yoga can be done from sitting or standing exercises, always making movements that relate the body directly to breathing and meditation practices.

Power yoga is a genre that seeks to deal much more with the physical. But, as the experts have explained, effort must be the way to reach strength and central energy from resistance; well, like any yoga, it will always be linked to the mental part of the human being and the spiritual is basic to meditation. Therefore, it is not just a continuum of exercises.

Power yoga makes your body exercise intensely to the extreme. For this reason, in each class you work in an easy way, linking stronger postures until you push your body to the limit. In this way, the tasks are conceived in the fundamental systems of the body such as breathing.

The most common positions are: face up, face down, standing, sitting, extensions, arm balance and foot balance; upside down and with push-ups, and on your back. Participants are usually people who need to get faster, optimize their physical strength or achieve greater peace of mind. On some occasions, it can be likened to fitness. You will immediately notice that by practicing power yoga you will have greater muscular strength and optimal mental resistance.

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