Power yoga is a type of yoga that emphasizes the fluidity of movement within yoga, and can be a great cardio & strength building workout. Power yoga also has an extensive list of mental and physical health benefits. Challenge yourself with these power yoga poses for an active bodyweight workout.
Power Yoga Poses
Chair Pose on Toes
Stand with your feet hip-width apart, extend your arms overhead, and sink down until your thighs make a 45 degree angle with the floor. Lift your heels off the ground and rise onto the balls of your feet, then lower yourself back down. Do 30 of these Chair Pose “calf raises”.
Warrior 1 Pulses
Step one foot forward and sink into a high lunge, making sure that your front knee does not protrude over your toes. Use your glutes and quads to pulse up and down a few inches in Warrior 1, do this 30 times on each side.
Sit in the floor with your legs fully extended in front of you. Bend your knees so that your thighs make a diagonal with the floor, and lift your feet up while leaning back. Find your balance on your sit-bones, and fully straighten your legs. Hold for 1 minute.
Lay on your back with your knees bent, feet hip-width apart. Push your pelvis up, allowing your shoulders to rotate underneath you so you are resting on your shoulder blades, not your neck. Lift one leg towards the ceiling and find your balance. Lower your hips to the ground, the push them up as far as you can. Do 30 one-legged glute bridges on each leg.
Side Plank Hip Lifts
Starting from Plank Pose shift your weight to one arm, and rotate your body to the side. Engage your core and lift your hips upwards, extend your free arm overhead. Use your muscles to lift and drop your hips a few inches, do 30 hip lifts on each side.
Begin with your knees and forearms on the ground. Then extend your legs behind you, bringing your knees off the ground and resting on your toes and forearms. Engage your core so that your body makes a straight line- do not let your back curve down, or your butt stick up- and keep your head in a neutral position. Hold for 1 minute.
Similar to the bodyweight exercise “Superman”, lay on your stomach with your arms by your sides. Engage your core muscles and lift your legs, chest, and head off the floor. Your arms should not be on the ground, but off the floor and against your sides. Hold until failure.
Start in Downward Dog and move through to plank. Lower yourself down from plank to Four-Limbed Staff Pose, where your elbows are bent at 90 degrees, glued to your sides, and your chest is an inch from the ground. From there, push upwards into Upwards Dog. From Upwards Dog, roll over your toes and move your hips back into Downward Dog. One cycle of Downward Dog to Four-Limbed Staff Pose to Upward Dog is one Hindu push up. Do 30.