Power Yoga or Ashtanga Vinyasa Yoga is an addon to any fitness exercise or can be performed as an individual exercise.
Yoga is usually slow compared to high-intensity interval training workouts such as “HIIT” or weight-lifting sessions. Yoga focuses more on being mindful and stretching out the body. Regular practice provides immense advantages. It’s very attainable, though, to include strength training into a yoga exercise too.
Power Yoga is the combo of an intense strength-training workout and slow, mindful yoga. Power yoga can be considered a more athletic form of yoga. Whereas bringing weights into the yoga exercise is not at all for everybody, it is suitable for regular people who workout. However, power yoga is not recommended for pregnant women.
To help you discover the magic of power yoga, we have created one small workout sequence below. The below routine takes only 15 minutes and will provide you with a total-body workout with strengthening and stretching benefits.
The 15-Minute Power Yoga Workout for Beginners starts with body stretches. Then it goes into strength moves and ends with stretching. You can start this exercise with Surya Namaskara A. If you do not know Surya Namaskara A, learn here.
The Sequence of 15-Minute Power Yoga Workout for Beginners
- Balasana: 5 breaths
- Adho Mukha Svanasana: 5 to 6 breaths
- UttanasanaPose: 5 to 6 breaths
- Surya Namskara: 3 reps
- Kumbhakasana: 10 to 15 seconds
- Chaturanga Push-Ups: 3 reps
- Urdhva Mukha Svanasana Pose: 1 full breath
- Utkata Konasana: 1 minute
- Anjaneyasana: 12 reps each side
- Bharadvajasana: 16 reps
- Setubandha Sarvangasana: 8 reps each side
- Maksikanagasana: 10 reps
- Supta Matsyendrasana: 20 reps alternating sides
- Uttanpadasana: 12 reps
- Ardha Utkatasana: 30 seconds each side
- Supta Matsyendrasana: 30 seconds
- Savasana: 30 seconds to 2 minutes
Note: One breath means a complete breath in and out.
These excerises can be performed, if you feel comfortable. You should not push your body to perform them without any certified instructor.