An Ancient Discipline Provides New Tools for Better Muscle
Power yoga consists of six progressively more difficult series of linked postures, and a typical class lasts 90 minutes to two hours and takes place in a well-heated studio. Posture (or asana) and breath control (or pranayama) are the building blocks of any power yoga session, but breathing is important above all. Synchronizing breath with movement is usually the most challenging initial aspect.
Developing Strength and Focus with Power Yoga
Mastering power yoga synergy begins with a cycle of movements known as the Salutation to the Sun, and the first cycle is also an excellent example of power yoga’s physical benefits. In a well-heated, quiet space, position yourself in an flat area using an exercise mat and familiarize yourself with the postures of the Sun Salutation:
Mountain Pose – With your hands at your side, focus on lengthening your spine into correct posture while breathing in and out deeply. Keep our head slightly tucked down into your chin.
Arm Flap – Begin by stretching the palms, thumbs away from fingers. Slowly inhale while extending your arms sideways up and over your head. Relax your neck by keeping your shoulders down and wide.
Forward Bend – Bring your hands towards your hips as you exhale. Bend your knees and rotate the torso from the hip area, and feel the lengthening along your spine and the stretching in your hamstrings.
Lunge Preparation – As you start to inhale, bend your knees further until your stomach is touching your thighs, and place your fingertips on either side of your feet, parallel with your toes.
Lunge – As you continue the same inhalation, bring your right foot back to a lunge position while keeping your left knee bent directly over the left heel. Now bring your left foot back next to your right to assume a “push-up” position. Hold the breath, and feel the stretching action in your hips, groin, or thigh areas.
Four-Limbed Stick Posture – Exhaling, and keeping your hands by your feet, extend your left foot back next to your right. Stretch through your elbows and keep your body aligned straight as you lower yourself down. Hands, chin, knees and toes should be touching the floor, while keeping the stomach raised above it.
Transition to Cobra – Continuing to exhale, slide your feet away from you, one at a time. Keep your toes extended.
Cobra – Inhaling slowly, with hands in place as you pull the floor towards you to activate your triceps, keeping the elbows bent and no more than shoulder width. Lift your chest and extend your arms, raising your head, shoulders and chest. The rest of the body is flat on the floor.
Downward Facing Dog – Move onto your hands and knees and lift your hips while exhaling. Adjust your foot position to within three to six inches, and isolate the stretch in your hamstrings by raising your lower body to form a high peak with your buttocks, while keeping your knees bent. With palms still flattened to the floor, stretch your elbows and lift your chest. Keep your head aligned with your arms.
Lunge – Assume the lunge position again but now in reverse, bringing your left foot forward between your arms while inhaling.
Preparation for Forward Bend – Begin to exhale, and bring the right foot forward aligned with your left. Keep knees bent, hands on floor, stomach touching thighs.
Forward Bend – On the same exhalation, repeat the forward bend of step number three.
Arm Flap – Inhale and repeat the arm extension of step number two.
Moountain Pose – Exhale and lower your arms to attention posture, completing the circle of the Salutation.
The Sun Salutation can also be used to warm up your body for your regular workout, or as a cool-down after that workout to keep your body from tightening up. You can master the poses either by putting them together within the flow of the sequence, or practicing each pose separately.
Building Muscle, Restoring Balance
It is the breath of yoga, or Ujayi breathing, working in coordination with your flow and posture, which creates the body heat achieved in power yoga. Exhale gently but completely from your diaphragm area, breathing only through your nostrils. Then inhale long and deeply. Additionally, narrow your throat as your airflow passes up and down, and whisper a light “ahh” sound with each inhale or exhale.
Power yoga offers a restorative balance and can also be a first-class workout—you build a great sweat and you build strength all over your body. For many fitness enthusiasts, especially men, going to the gym means training mainly just the biceps, lats and chest. Power yoga works the entire network of the body—the toes, the feet, the hands, the fingers as well as the shoulders, lats and biceps.
