Power Yoga: Asanas, Benefits and Precautions

What is Power Yoga?

Power yoga is defined as brisk and potent fitness-based Yoga. Though a lot of people criticize Power yoga as gym-based yoga, it’s basically a unit built from the foundation of Ashtanga. It emphasizes the strength and flexibility of our whole body with intense and complicated yoga postures. Power yoga is also said as intense yoga where we apply high intensity and complication to the vinyasa yoga flow. It provides greater benefits for strengthening the body and increasing the flexibility of the body parts and these are playing a vital role in gyms globally. 

Health Benefits Associated With Power Yoga

  1. Enhances stamina thereby increasing flexibility
  2. Enhances mental focus
  3. Relieves tension and stress
  4. Release toxins through sweat. 
  5. Burns calories thereby aiding weight loss. 

Asanas and Sequences of Power Yoga

Power Yoga flow includes three stages – warm-up, advanced poses flow and meditation


Sukhasana– Sit in a comfortable position keeping your tip of the thumb joined with the tip of the index finger. Back of the hands resting on the knees and sitting erect with stretching the spine and shoulders away from the ears, relaxed. Keeping your eyes closed and body rooted to the ground with an uplifted spine, observing each inhalation and exhalation. Perform this for a minute by chanting “OM”. 

Advanced Power Yoga Flow

Side Plank – Come on the outside of the right foot and bend your left knee perpendicular to the ground. Extend your left arm up and eyes focusing on your left thumb. If you’re comfortable you can stack your right leg over your left leg. 

Surya Namaskar – Make sure your feet together and bring your palms to the chest with knees bent, hip forward and extend your palms up. You can also directly go for a backbend if you are comfortable but it may cause pressure at your back. If you are a beginner, look front or if you are practising yoga for days, you can look up to the ceiling. With an exhalation, bring your upper body gently for Padahastasana. Slowly bring your right leg back with gaze forward and fingertips down for Ashwa Sanchalanasana. It’s a highly active and alert position. Without changing the position of your hip, bring your left knee back for a plank. Bring your knee, chest and chin down with toes tucked for Ashtanga. 

Ashtanga is when eight limbs come into contact with your ground. Inhale and scoop up for Bhujangasana. Then, tuck your toes for the downward-facing dog pose, make sure you work on lengthening your spine and breathe there. With the flow move back in the order Ashwa Sanchalanasana and move back to Padahastasana. Extend your hands forward bringing your upper body parallel to the floor. Then, slowly come up with knees and back bent with hip forward (Hasta Uttanasana). Fall back to the downward-facing dog posture.

Dhanurasana – Lie down on your abdomen and gently lift your chest and shin off the ground. Grab your respective ankles and breathe there. 

Ardha Padma Paschimottanasana – Sit down on your spine and release your legs forward and bend your right knee, try bringing it closer to your navel. If you’re comfortable, try grabbing your right big toe with your right palm from the back and grab the outside of the left toe with your left palm. With an inhalation, lengthen your spine and bend down with every exhalation. If you’re not comfortable with this pose, you can just grab your left big toe/ankle/shin with both your palms. 

Marichayasana-A – Bend your right knee and bring your armpit close to your right shin with a wrap around your right thigh. Slowly take your left hand back and interlock your fingers. With every inhalation, look up and with every exhalation, bend down.


Lie down on your spine and relax well in Savasana. Breathe there and observe each inhalation and exhalation keenly and notice there are any blockages. Breathe well and relax your body and mind as well. Let your body and mind feel boosted and energetic enough to run the day smoothly. Then move for Sukhasana and relax well by breathing and meditating. 

Precautions for Power Yoga

It is advised not to perform power yoga if you’re not in good shape, pregnant and suffering from chronic physical ailments like diabetes or arthritis. It is best to consult a practitioner if you have any concerns about performing power yoga as it compiles strenuous forms of postures that if not performed correctly may lead to severe problems. 


Start now and add this power yoga practise into your routine as it is highly intense and gives good and quick results for your body. It helps in increasing the flexibility and shaping our body in a good way and these are modern yoga postures that are intense, unlike the traditional poses which are very easy to perform. Add this to your routine and you’ll see good results spilling out. 

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