Power yoga provides many benefits, making it a great addition to any practice. It combines the fluidity and breath awareness of vinyasa with the intensity and athleticism of cardio and strength training workouts. Knowing a basic power yoga sequence means you can take the practice with you anywhere you go, allowing you to build strength in a short amount of time with no equipment needed.
A Power Yoga Sequence to Take Anywhere
Power yoga is a highly diverse practice, with no specific poses or sequence to follow. The following power yoga sequence uses a combination of familiar beginner and intermediate poses to help you build strength. As you progress, you can get creative with the poses and sequences you try.
- Child’s pose (balasana): Taking a moment in child’s pose before beginning any yoga sequence is a great way to become present on your mat. Kneel on the floor and sit back on your heels. Fold forward, resting your torso on top of your thighs. Extend your arms forward, reaching towards the front of the mat.
- Sun salutations (surya namaskara b): Warming up with several flows of sun salutation b will help you prepare your body for the poses to follow.
- Chair pose (utkatasana): With feet hip-width apart, sink weight into the heels as you lower thighs to a 45 degree angle to the floor. Extend the arms overhead as you lengthen the torso.
- Standing forward bend (uttanasana): From chair, slowly straighten legs while folding the torso forward from the hip joints. Place fingertips or hands on the floor beside, or slightly in front of the feet. Relax your head and neck as you fold.
- Plank: Plant both palms on the ground and step both feet back into plank, keeping shoulders directly over wrists and torso parallel to the floor. Push the ground away with the hands and keep the head in line with the neck.
- Downward-facing dog (adho mukha svanasana): Push through the hands and arms as you send your tailbone towards the ceiling. Slowly straighten the legs and press the heels towards the ground as you create a v-shape with your body.
- Three-legged downward-facing dog (tri pada adho mukha svanasana): From downward-facing dog, raise one leg into the air while keeping the hips square towards the front of the mat.
- Knee-to-nose (Jaanu Naasikaa Adho Mukha Svanasana): Engage the core to slowly pull the extended leg towards the nose. Push through the hands, come up on the back toe, and round the upper back as you bring the knee in.
- Warrior 1 (virabhadrasana I): From knee-to-nose, step the foot to the floor, adjusting it forward if needed to create a deep lunge in the front leg. Turn the back foot out roughly 45 degrees, while keeping the back leg straight. Inhale as you raise your arms overhead to come into a strong warrior 1. Keep torso and hips squared forward.
- Vinyasa transition: From warrior 1, lower arms and place palms on the mat on either side of the front foot. Step back into plank and complete a vinyasa transition:
- Four-limbed staff pose (chaturanga dandasana): Lower slowly towards the floor from plank while keeping elbows tucked into your sides. Hover just a few inches off the mat.
- Upward-facing dog (urdhva mukha svanasana): Push your chest forward and up as you straighten your arms. Press the tops of your feet into the mat and lift the thighs off the floor. Keep arms aligned closely to the side of the body as you open your heart.
- Downward-facing dog (adho mukha svanasana): Press back into downward-facing dog.
- From downward-facing dog, bend knees slightly and step or hop to the front of the mat. Rise into chair and begin the strength-building sequence again on the other side of the body.
Repeat as many times as you’d like while ensuring a balance of work on the left and right side of the body.
- Corpse pose (savasana): End your sequence by lying on your back with legs separated to the width of the mat. Relax arms out to the side with palms up. Close your eyes and relax your breathing, while being mindful of your bodily sensations.
If you are ready to take your practice further after flowing through this power yoga sequence, check out Briohny Smyth’s Power Vinyasa. You will recognize several of the poses from this sequence in Briohny’s plan, giving you the opportunity to continue improving your technique.