Power Yoga Workout: Is a power yoga workout a “real” workout?
The following advanced power yoga workout uses power yoga poses & moves to strengthen & awaken your core, arm, and leg muscles. Power yoga also has an awesome list of health benefits– including some that no other physical activity can do.
You may even be familiar with some of these power yoga workout moves: Chair pose is similar to a squat, half-squat is close to a SIFF squat, boat pose is similar to V-Ups, and so on. If you don’t want to do the full power yoga workout sequence, then try incorporating one or two of these power yoga workout moves into your usual bodyweight workout plan.
Power Yoga Workout
Do 3 rounds of these power yoga poses to complete this power yoga workout sequence.
Power Yoga Workout Poses for your Core:
From a full plank pose (like you are about to do a push up) shift your weight to one side and lift your free arm overhead. Find your balance, and extend your free leg up to touch your raised hand, then lower and replace it. Repeat these side leg lifts 20 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. This is half-boat pose. Find your balance on your sit-bones, and fully straighten your legs. This is full-boat pose. Without letting your feet touch the ground, move between half-boat and full-boat pose for two sets of 25 repetitions.
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, then alternate lifting one foot off the ground at a time. Do two sets of 25 leg-lifts in dolphin plank pose, resting in between sets.
Power Yoga Workout Poses for your Legs:
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.
Chair Pose Calf Raises
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”.
From Chair pose, stay on your toes as your use your leg muscles to bend your knees and lower yourself down in a controlled manner until your buttocks make light contact with your heels, then straighten back up. Make sure to keep your torso upright as you descend and ascend. Do 20 of these half-squats (these are also known as SIFF squats).
Power Yoga Workout Poses for your Arms:
Hindu Push Ups
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.
One Legged Bridge
Get into your bridge pose, and center your weight on your hands and one foot. Lift your “open” foot overhead, attempting to straighten your leg and point your toes. Hold for 10 seconds, then switch legs. Do this until you have completed one minute of one-legged bridges on each leg.
This will help you build the shoulder strength needed for the more challenging yoga handstands and shoulder stands. Start in downward dog pose, with your heels at the base of a wall. Lower yourself down onto your forearms, leaving your feet where they are. From here, slowly start to walk your feet up the wall, starting with one leg, slowing shifting the weight load from your feet to your forearms. Aim for a 90-degree shoulder stand (make an “L” with the wall).