This power yoga flow uses the same Asanas from the most basic Sun Salutations sequence, and modifies the intensity level to give you a powerful morning yoga workout. Any budding yogi who is familiar with the Sun Salutations Vinyasa flow should be able to do this beginner power yoga flow.
Sun Salutations… supercharged!
Power Yoga Flow:
Do this power yoga flow sequence five times to complete the full power yoga flow.
1) Mountain Pose (Tadasana):
Start by standing with your heels slightly apart, big toes touching, back straight, head up, and arms down against your side.
2) Upward Salute (Urdhva Hastasana):
From Mountain Pose, raise your arms out and above your head, and bring your palms together. Look up at your hands, and feel the nice stretch throughout your body. Lift your heels off the ground and rise onto the balls of your feet, balancing on your toes.
3) Half-squat (Utkatasana):
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 five of these half-squats before continuing.
4) Standing Forward Bend (Uttanasana):
Lower your heels back down, exhale and slowly roll your spine down, folding over your legs. Try to touch the ground, letting your head hang, but keep your legs straight.
5) Plank Pose (Uttihita Chaturanga Dandasana):
From your forward bend, plant your palms on the ground and hop your feet back. In your plank, lift one leg and bring the knee to your elbow, then replace the leg and switch sides. Do this 5 times on each side before moving on.
From Plank, repeat the following power yoga Chaturanga flow five times:
6) Four-Limbed Staff Pose (Chaturanga Dandasana):
Using your arm strength, exhale and slowly lower yourself from Plank Position so that your elbows are at a 90 degree angle and your chest is a few inches from the ground. Keep your back straight, knees off the ground, and upper arms pinned to your side.
7) Upward-Facing Dog (Urdhva Mukha Svanasana):
Inhale and straighten your arms while rolling over your toes so that the top of your feet are resting on the ground. Bring your pelvis down and your chest up, keeping your knees and hips off the ground.
8) Downward-Facing Dog (Adho Mukha Svanasana):
Exhale and push your weight backwards, raising your pelvis until your back and legs are straight, making a triangle with the ground.
Relax here until you are ready to move your hips down & chest forward into Plank pose, and do another round of Chaturanga push ups. If you have finished your five Chaturanga push ups, hop your feet forward into standing forward bend, and straighten up to mountain pose.