Power yoga is a fast-paced, rigorous practice style. The room is usually warmed to between 85 to 90 degrees F to accelerate the body’s internal heat which loosens the muscles. Power yoga is a cardiovascular exercise with a focus on building strength and stamina. The poses are essentially the same across all styles of yoga, but power yoga goes through poses in a very quick arrangement, and it is always a sweat-drenched practice. Many students are introduced to yoga through the power format, as it is a true fitness workout.
Chair Pose
Chair pose (“uktanasana” in Sanskrit) is a basic standing posture that strengthens the big muscles of the thighs. The pose activates the hamstrings and tones the quadriceps, the front of the thigh muscles. Stand with your feet hip distance apart. Bend the knees and sit back as if in an imaginary chair. Make sure your knees are in line with the toes and not extended over the ankles. Stretch the arms overhead alongside the ears. The elbows should be straight so you may have to bring the arms wide to resemble a “v,” rather than hug the ears. Work toward having your thighs parallel to the floor.
Cresent Lunge
The crescent lunge is a standing thigh- and calf-strengthening posture that fully activates the legs. The rectus femoris, one of the four quadriceps muscles, of the bent leg is entirely engaged. From the chair pose, step the right foot back and keep the left leg bent. Bend the front knee toward a 90-degree angle and stand on the right toes with the heel lifted. Root down through the feet and lift the arms overhead. Release and repeat wit the right knee bent, and extend the left leg back.
Four-Limbed Stick Pose
This pose is similar to a traditional push-up, but the elbows point straight back towards the feet instead of splaying out to the sides. A complete toning yoga exercise, it tones the triceps, glutes maximus, abdominal muscles and thighs. From the top of a push-up position, bend the elbows and start to lower the body toward the floor as one unit. The elbows point straight back toward the feet instead of splaying out to the sides. Hold your body about six inches above the floor and hold the pose. Engage the core and biceps, and ground down through the tops of the feet. Press back up to a high push-up and release.
About this Author
Desiree McKenzie has more than 10 years’ writing experience. She specializes in parenting, yoga, spirituality, health and wellness. McKenzie’s portfolio includes informational fact-based and research articles for websites like LIVESTRONG. She received a Bachelor of Arts in communications from The College of New Jersey and is a certified yoga teacher.
