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Power Yoga- A New Way To Stay Fit

Power Yoga
Power Yoga

Power yoga also, popularly known as "Gym Yoga" is the refurbished version of the traditional yoga or the yoga which we see every day, for the rapidly changing newer generation. 

Power yoga is stimulating, pumping and at the same time relaxing. It is the perfect blend of both traditional yoga and the modern day workout. Power yoga sweats you out like no other. 



What Is Power Yoga?

Power yoga is a term originated in the 1990s. It has a western blend which is actually a modification of the Ashtanga yoga(classical Indian yoga). The original "Power Yoga" was formed and styled by the famous actress "Beryl Bender Birch".

Power yoga comprises synchronized rapid movements with consistent breathing. It is an acute workout incorporating the mind and the body.

It helps in increasing your stamina, flexibility, strength, and agility. Different poses in power yoga are performed one by one at a fast pace with controlled breathing that challenges your strength.

Benefits of Power Yoga:

Let us have a look at some of the many benefits of Power Yoga:

1. Burns calories

2. Increases stamina

3. Increases metabolism

4. Stress relief

5. Increases flexibility

So all you fitness freaks or for those who want to burn some extra calories, try out these power yoga exercises and see the difference.

10 most effective power yoga poses for everyday life:


The following 10 poses of power yoga described is suitable for both men and women. The key results of these poses are weight loss, strength, agility, and mental wellness.

1. Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana
Ardha Chandrasana

Ardha Chandrasana seems like a half moon and is thus named so. It's a beginner level yoga posture. Perform it in the morning time on an empty stomach or at evening time maintaining a gap of around 4 to 6 hours from your last meal.

How to do: Put your body's weight on the leg that you are standing on. Your lower hand and upper hand must be in opposite directions so, that it helps you maintain balance, hold it for 15 to 30 seconds. Release and repeat on the other side.

Benefits: Ardha Chandrasana strengthens your legs, buttocks, and spine. Ardha Chandrasana strengthens coordination and balance.

2. Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho Mukha Svanasana
Adho Mukha Svanasana

Adho Mukha Svanasana is an asana that resembles the position of a dog when it bends forward. Recommended to perform it in the morning time on an empty stomach and with clean bowel. It is a beginner level Ashtanga yoga asana.

How to do: Breathe out and swiftly lift your hips and straighten your elbows and knees. You have to bend to form an inverted "V" shape. After forming an inverted "V" shape, press your hands into the ground and straighten your neck. Ensure that your ears must contact your internal arms, and then you should turn your look to your navel. Hold for a couple of moments, and afterward, twist your knees and come back to the original position.

Benefits: Adho Mukha Svanasana energizes and calms you. It increases your lung capacity and relieves mild depression. The pose helps to prevent osteoporosis.

3. Paripurna Navasana (Boat Pose)

Paripurna Navasana
Paripurna Navasana

Paripurna Navasana looks like a ‘V’ shape similar to that of a boat. It is a middle-level Ashtanga yoga asana. It's recommended to Perform it in the morning time or evening time on an empty stomach and clean bowel. 

How to do: Sit erect on the floor or mat, with your legs extended before you. Breathe out firmly and lift your legs at 45-degree angle with the floor. Now, gently raise your arms maintaining your balance and stretch them parallel to the floor. Breathe gently in between. Hold the posture for almost 10 to 20 seconds at first, and as you gain balance, increment the time. Inhale out as you discharge the posture.

Benefits: Paripurna Navasana strengthens your abdomen and improves your digestion. It stimulates your thyroid and intestines. The asana strengthens your confidence and relieves stress.

4. Ustrasana (Camel Pose)

Ustrasana
Ustrasana

Ustrasana is a backbend that resembles with the stance of a camel. It's recommended performing in the morning time on an empty stomach and clean bowel. Ustrasana is a beginner level Vinyasa yoga asana.

How to do: Begin the asana by kneeling on the floor or mat and placing your hands on your hips. Then bend your back backward gently and put your palms over your feet and grip your arms. Try to keep your neck in a fixed position. Hold the exact position for about 30 to 60 seconds before you release the pose.

Benefits: Ustrasana strengthens your back and shoulders. It improves your posture and respiration. It relieves lower backache and strengthens your thighs. 

5. Utkatasana (Chair Pose)

Utkatasana
Utkatasana

Utkatasana is an asana where you create a hallucination by sitting on an imaginary chair. It is not easy as compared to sitting on an actual chair. Perform the asana in the morning time on an empty stomach. It is a beginner level Vinyasa yoga asana.

How to do: Stand straight on the floor and place your feet slightly separated. Tenderly curve your knees and push down your pelvis so that it looks like you're sitting on an imaginary seat. Keep your posture sturdy, and keep your spine lengthened. Now hold the posture for up to a minute and release.

Benefits: Utkatasana increases your determination and tones your knee muscles. It strengthens your ankles, calves and hip flexors. The pose stretches your chest and stimulates your heart.

6. Salabhasana (Locust Pose)

Salabhasana
Salabhasana

Salabhasana is a backbend that resembles the looks of a grasshopper. Recommended to perform it in the morning time on an empty stomach or evening time after a sufficient gap of 4 to 6 hours from your last meal. Salabhasana is a beginner level yoga asana. 

How to do: Lie backward on the ground and place your hands close by. As you breathe in, lift your legs and upper middle to a considerable height. Your weight should lay on your lower ribs and stomach area. Hold the posture for a moment and then Discharge.

Benefits: Salabhasana strengthens the muscles of your lower back. The pose relieves anxiety and relaxes your brain. It strengthens your arms and increases the endurance of your body.

7. Chaturanga Dandasana (Plank Pose)

Chaturanga Dandasana
Chaturanga Dandasana

Chaturanga Dandasana is an asana that is similar to a plank. Chaturanga means four-limbed as the asana requires the support of your four limbs. Perform it in the morning time on an empty stomach. It is a beginner level Vinyasa yoga asana.


How to do: begin this asana by getting into the Plank position, ensuring that your outer edge of the shoulders is in the same line as your middle finger on the floor. Hold the asana, but continue to stretch from the heel to the top. Exhale and release.


Benefits: Chaturanga Dandasana increases your core stability. It invigorates your mind and body. The pose increases your stamina by strengthening your arms, legs, and wrists.

8. Natarajasana (Lord Shiva pose)

Natarajasana
Natarajasana

Natarajasana or Lord of the Dance Pose is an asana. If this asana is executed properly, it relates to one of the dancing postures of Lord Shiva. It's an intermediate level yoga posture. Perform it in the morning time on an empty stomach or at evening time maintaining a gap of around 4 to 6 hours from your last meal.

How to do: In any case, remain in the position of Tadasana. Breathe in, and lift your left foot, with the end goal that the heel is put towards the left butt cheek and your knees are twisted. Your whole body weight must be set on your right foot. Place the left thigh behind and parallel to the floor. Your right arm must be extended forward, to such an extent that it is parallel to the floor. Try to hold the posture for around 15 to 30 seconds. Discharge, and repeat on the opposite side.

Benefit: Natarajasana improves concentration but also strengthens your chest, thighs, and abdominals. It helps in weight loss and increases the flexibility of the body at the same time.

9. Virabhadrasana I (Warrior I)

Virabhadrasana I
Virabhadrasana I

Virabhadrasana I asana is an asana relating to the poses of a traditional warrior. Perform it in the morning time on an empty stomach with clean bowel. It's a beginner level yoga posture.

How to do: Stand erect and spread your legs around three to four feet separated. Your right foot ought to be in the front and the left foot behind. Now, take your right foot outwards by the angle of 90 degrees. Lift your arms upwards until the point when they achieve the ample height. Hold the posture for a while and don't forget to breathe gently and slowly release the posture.

Benefits: Virabhadrasana I asana is very good to strengthen your back and leg muscles. It additionally increases the center of mass and helps in weight reduction.

10. Virabhadrasana II (Warrior II)

Virabhadrasana II
Virabhadrasana II

Virabhadrasana II is one of the most graceful postures in yoga. Perform it in the morning time on an empty stomach with clean bowel. It's a beginner level yoga posture.

How to do: Stand erect and spread your legs around three to four feet separated. Your right foot ought to be in the front and the left foot behind. Now, turn your right foot outwards by the angle of 90 degrees. Lift your arms sideways until the point when they achieve the height of your shoulders. Hold the posture for a while and don't forget to breathe gently and slowly release the posture.

Benefits: Virabhadrasana II asana is very good to strengthen your back and leg muscles. It additionally increases the center of mass and helps in weight reduction.

Conclusion:

Though power yoga is known to be a subset of Traditional yoga yet it's equally effective.  A regular 15-20 minute power yoga schedule can be as effective as gyming for half an hour. Power yoga is said to be the mixture of traditional yoga and modern day workout. It can be very effective for those who don't have time yet wants to be fit. It's meant for both men and women of any age group.



Reference:

verywell.com/what-is-power-yoga
wikipedia.wiki/Ashtanga_vinyasa_yoga
wikihow.com/Benefit-from-Power-Yoga
Power Yoga- A New Way To Stay Fit Power Yoga- A New Way To Stay Fit Reviewed by Piyush Narayan on October 03, 2018 Rating: 5

5 comments:

  1. Wow that's great information for young generation who live in busy life....

    ReplyDelete
  2. It's really great information. Haven't heard of power yoga in my life but it seems effective.

    Thank you for the information. keep on doing the good work

    ReplyDelete

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