7 Power Yoga Asanas For A Fit Body And Mind
If you want to get ready for a fast-paced life then consider practicing power yoga which is a modified version of traditional yoga. Also known as gym yoga, it is a set of exercises that is both invigorating and comforting all at once. People who practice power yoga call it mind-blowing and life-changing.
Understanding Power Yoga
Inspired by Ashtanga yoga, some western yoga enthusiasts developed a new type of yoga and called it power yoga. The objective of these exercises is to rejuvenate the tired body and mind. It involves past-paced movements with controlled breathing in an intense workout.
Power yoga increases stamina builds tolerance and improves stability. This yoga was first developed by Beryl Bender Birch in 1990, but today it has been developed into different formats.
How To Do Power Yoga?
The exercises involve moving in and out of the poses while maintaining balance. It unites the body and mind to bring overall improvement. The exercises lift the soul as well.
Check Out Power Yoga Exercises
- Ardha Chandrasana (Half Moon Pose)
A beginner-level Hatha yoga asana, it is standing, balancing, and challenging pose. And it involves two poses into one. First, you stand in trikonasana (triangle pose) and then move to a half-moon pose. Here you balance your body on one hand and leg.
It involves stretching your legs which is good for your ankles, thighs, and hamstrings. It also improves balance and core strength. This asana is especially beneficial for runners that often face hamstring problems like tightness. With this asana, you will see improvement in the performance of your daily activities.
It gives better results when practiced empty stomach. Whether you practice it in the morning or evening, maintain a gap of 4-6 hours from your last meal. Also, maintain the pose for 15-30 seconds.
- Paripurna Navasana (Boat Pose)
An intermediate-level Ashtanga yoga asana involves balancing your body on the tripod of your sitting bones and tailbone. It is an absolute core crushing position but it is good for your abdominal muscles and core. And you will agree that a strong core is a key to good health.
When you come in boat pose, you form the letter ‘V’ with your body. You bring your body in a perfect balance to hold the pose and it is where you build your focus and awareness. It is a good pose for those who do the sitting job. It counteracts the harmful effects of prolonged sitting.
It gives better results when practiced empty stomach. Also, you should try to hold the pose for at least 10 seconds and try to increase the holding time gradually.
- Ustrasana (Camel Pose)
Bend your back to come in a camel pose if you want to counteract slouching. It will also relieve stiffness and pain in the lower back. Finally, this generous heart-opening stretch will give your spine a gentle massage. Yoga enthusiasts call it an energizing and beneficial backbend good for people who lead a less active life.
The biggest benefit of the camel pose is it builds confidence and energy. For this pose, you need to stretch your spine to bend your back and it is when you correct your posture and improve slouching and kyphosis.
Practice this pose empty stomach morning and evening and try to hold the pose for as long as you can. Try to hold the pose for 30 seconds and increase the time gradually.
- Salabhasana (Locust Pose)
This pose will prepare you for deeper backbend exercises including the camel pose for which you need to turn your spine back. And you work on your torso, legs, and arms while practicing this pose. This asana is beneficial for strength building and it works for all body and mind. Here your focus should be on lengthening the spine so you feel the stretch.
The gentle stretch this asana gives is good for your lower and upper back. The biggest effect you will feel after doing this asana is on your stretched muscles and nerves. It will stretch and strengthen your arms and legs and build the endurance of your body. Like other asanas, you should also practice it empty stomach and increase the holding time to 60 seconds.
- Chaturanga Dandasana (Plank Pose)
It is one of the most challenging postures of yoga and for this reason, requires patience and training. Power yoga is introduced to beginners as it has a great invigorating effect on the body and mind. But this pose can be instrumental in improving your overall well-being.
This four-limbed pose boosts energy, helps fight fatigue, and increases confidence. When you come in this pose, you engage your wrists, arms, abs, and lower back. It will strengthen your core muscles which will have a positive effect on your standing posture. Do it empty stomach and try to hold the pose for up to 60 seconds.
- Adho Mukha Svanasana (Downward Facing Dog Pose)
It is one of the most recognized and practiced poses of yoga because it strengthens the core. It will bring your body to a stretch but it will be gentle for your muscles. Since it is both strengthening and stretching, practicing this asana can help build balance and improve flexibility.
It is a downward-facing pose that has multiple benefits from strengthening your bones to boosting the capacity of your lungs. It opens and strengthens shoulders, and stretches calves. It relieves mild depression as well.
- Utkatasana (Chair Pose)
It is a perfect asana for improving the muscular strength of your arms and legs. It also stimulates the diaphragm and heart. As a viewer, you will find this asana simple like a yogi sitting on an imaginary chair. But it is quite challenging when performed.
The chair pose improves balance and it is good for cardiovascular health as well. It is a stretching exercise that demands focus and attention on maintaining the pose. You should practice this asana empty stomach and try to increase your hold on the pose from 30 to 60 seconds.
Disclaimer: The above information is for educational purposes only and the readers are advised to practice power yoga only after getting proper training from an experienced yoga teacher.
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