Coined in the late 1990s, Power Yoga is an umbrella term for the broad number of vigorous, strength-based yoga disciplines developed and popularized in the West. These practices are modeled after the traditional Ashtanga Yoga method; however, while the Ashtanga sequence is comprised of four predefined asanas, or yoga postures, the sequences of Power Yoga vary depending on the class. The accessible and flexible nature of this contemporary style is thus contributed for bringing yoga into American gyms.
History
Although it’s difficult to ascertain the exact origin of Power Yoga, there are two American yogis often credited with its invention: Bryan Kest of Los Angelos and Beryl Birch of New York. Both of these teachers studied under Indian Yogi Sri K. Pattabhi Jois, the primary proponent of the Ashtanga method.
Soon after its arrival in the United States, Power Yoga became a vastly popular practice, most likely in response to its contemporary, aerobic approach to yoga. According to Beryl Birch, the aforementioned yogi and best-selling author of Power Yoga, “[It] was something Americans could relate to and know that they’d get a good workout.”
Health Benefits
The high temperatures maintained in Bikram Yoga increase blood flow and spawn muscular relaxation; and while the temperatures maintained in Power Yoga may not be as hot, the physically-challenging nature of this style results in increased body temperature as well, thus posing many of the same health benefits as hot yoga. Both of these disciplines generate an immense amount of sweating, the benefits of which make them efficient forms of physical therapy.
In practicing Power Yoga, one may better his or her ability to control the functions of the autonomic nervous system, or ANS. More specifically, the individual learns to lower their heart rate while exercising through the combined use of deep breathing techniques. As a result, Power Yoga techniques reduce stress, which is an imbalance of the ANS (IAYT).
Similar to aerobic exercise, this particular style of yoga increases oxygen absorption and lowers the resting heart rate. It also increases energy, strength, stamina, posture, flexibility, and weight loss. Furthermore, the vigorous variety of poses helps to improve muscle tone in the back, quadriceps, hamstrings and abdomen.
YIP’s Tips
- Know your limits—Start slow and try not to overexert yourself!
- Do your Power Yoga in the morning—AM exercise promotes sleep and weight loss!
- Practice breathing techniques—You’ll get the most out of this style of yoga if you can breathe properly during the poses!
Primary Postures
| Sanskrit Pose | English Pose | |
|
1 |
Padangusthasana | Big Toe Pose |
|
2 |
Pada Hastasana | Hands Under Feet Pose |
|
3 |
Trikonasana | Triangle Pose |
|
4 |
Parivritta Trikonasana | Revolved Triangle Pose |
|
5 |
Utthita Parsvakonasana | Extended Side Angle Pose |
|
6 |
Parivritta Parsvakonasana | Revolved Side Angle Pose |
|
7 |
Prasarita Padottanasana | Wide Leg Forward Fold |
|
8 |
Parsvottonasana | Side Intense Stretch |
|
9 |
Utthita Hasta Padangusthasana | Extended Hand to Big Toe |
|
10 |
Ardha Baddha Padma Uttanasana | Half Bound Lotus Intense Stretch |
|
11 |
Utkatasana | Fierce Pose |
|
12 |
Virabhadrasana I | Warrior Pose |
|
13 |
Virabhadrasana II | Warrior Pose II |
|
14 |
Dandasana | Staff Pose |
|
15 |
Paschimottanasana | West Intense Stretch |
|
16 |
Purvottasana | East Intense Stretch |
|
17 |
Ardha Baddha Padma Paschimottanasana | Half Bound Lotus Pose |
|
18 |
Trianga Mukaikapada Paschimottanasana | One Leg Folded Back, Forward Pose |
|
19 |
Janu Sirsasana | Head to Knee Pose |
|
20 |
Marichyasana | Ray of Light Pose |
|
21 |
Paripurna Navasana | Boat Pose |
|
22 |
Adho Mukha Vrksasana | Handstand |
|
23 |
Bhujapidasana | Arm Pressure Pose |
|
24 |
Kurmasana | Tortoise Pose |
|
25 |
Supta Kurmasana | Reclining Tortoise Pose |
|
26 |
Garbha Pindasana | Embryo in the Womb Pose |
|
27 |
Kukkutasana | Rooster Pose |
|
28 |
Baddha Konasana | Bound Angle Pose |
|
29 |
Upavista Konasana | Wide Angle Seated Forward Fold |
|
30 |
Supta Konasana | Reclining Angle Pose |
|
31 |
Supta Padangustasana | Reclining Big Toe Pose |
|
32 |
Ubhaya Padangustasana | Both Big Toes Pose |
|
33 |
Urdvha Mukha Paschimottanasana | Upward Facing Paschimo |
|
34 |
Setu Bandhasana | Bridge Building Pose |
|
35 |
Urdvha Dhanurasana | Upward Bow Pose |
|
36 |
Paschimottanasana | Intense Stretch |
|
37 |
Savasana | Corpse Pose |
|
38 |
Salamba Sarvangasana | Shoulderstand |
|
39 |
Halasana | Plow Pose |
|
40 |
Karnapidasana | Ear Pressure Pose |
|
41 |
Urdvha Padmasana | Upward Lotus Pose |
|
42 |
Pindasana in Sarvangasana | Embryo Pose |
|
43 |
Matsyasana | Fish Pose |
|
44 |
Uttana Padasana | Intense Stretched Feet Pose |
|
45 |
Sirsasana | Headstand |
|
46 |
Balasana | Child’s Pose |
|
47 |
Baddha Padmasana | Bound Lotus Pose |
|
48 |
Yogimudrasana | Energetic Lock Pose |
|
49 |
Padmasana | Lotus Pose |
|
50 |
Tolasana | The Uplifting or Scales Pose |
|
51 |
Savasana | Corpse Pose |