What Is Power Yoga? Power Yoga Benefits and Common Poses

Power yoga is a fast-paced cardiovascular workout focused on building strength and flexibility in the body through high-impact yoga postures. The definition of power yoga varies depending on where you practice, but there are some core characteristics that most power yoga classes have in common:

• Strength-building. In power yoga classes, poses can be held for up to a minute, helping to build strength in the targeted muscle group.
• Aerobic workout. Power yoga is typically focused on increasing heart rate and burning calories through a full-body workout and is sometimes referred to as gym yoga.
• A blend of Vinyasa-style poses. At least half of the asanas (postures) in a power yoga class come from Vinyasa yoga sequences, where you link breath to movement.
• Aligns with Ashtanga yoga. Ashtanga yoga is a very specific series of poses that flow together in an ordered sequence. While power yoga is more varied and yoga instructors have the freedom to sequence their classes as they want, many Ashtanga postures are practiced in power yoga classes.

A routine power yoga practice has many health benefits. This style of yoga can help increase flexibility, build muscle tone and strength, and promote a more active lifestyle. Yogis can gain a strong sense of connection to the physical body through the postures in power yoga. This connection between breath, mind, and body can help alleviate stress and improve mental wellbeing and physical fitness.

Since there isn’t a set structure for poses, power yoga instructors typically pull poses from various other yoga and blend them into a challenging workout sequence. In a power yoga class, you are likely to practice poses like:

1. 1. Chaturanga Dandasana. Chaturanga Dandasana (commonly known as four-limbed staff pose) is a low-plank pose that involves using the palms and toes to keep the body parallel to the ground while keeping the elbows at a 90-degree angle alongside the body, similar to a push-up. The pose helps build strength and prepares yogis for more advanced flows and arm balances. In a traditional Vinyasa-style sequence, Chaturanga pose follows a high plank and precedes an upward-facing dog. The pose activates core strength and back muscles, quadriceps, and spinal muscles and engages the triceps and biceps, wrists, and pectoral muscles. Chaturanga also engages the shoulder and upper back, including the serratus anterior and posterior and the trapezius and rhomboids.
2. 2. Warrior poses. The warrior poses are static standing poses known to increase concentration and build strength in the legs, torso, and spine. This series of asanas, which include warriors I-III, humble warrior, and reverse warrior, help fully expand the chest, open the heart, encourage deep breathing, and relieve tension in the shoulders and back. Building a strong foundation in the warrior poses can tone the ankles and knees and develop fortitude in the quadriceps and openness in the hamstrings.
3. 3. Arm balances. Crow pose is a foundational arm-balancing pose that builds strength in the arms and the abdominal muscles. This pose challenges students to focus on balance and face their fear of falling. Crow pose is typically the first arm balance that students of yoga will master before tackling other more advanced and challenging arm balances like handstands. There are also many variations of crow pose that power yoga instructors may teach students as soon as they can do full crow pose.

Even though power yoga is a blend of different styles of yoga with a focus on the physical workout, it has some distinctive characteristics that are different from other styles of traditional yoga:

• Less focus on calm and restoration. Power yoga classes typically have loud, upbeat music, and the yoga teacher walks around the room, vibrantly cueing students and ramping up the energy.
• Structure-free poses. While styles like Bikram and Ashtanga yoga have a set series of postures, power yoga classes vary widely depending on the studio, gym, and instructor.
• May combine yoga with other aerobic movements. Unlike other yoga forms, power yoga may incorporate different types of exercise into the class, such as sit-ups, squats, and even light weights that can be used to build strength in the poses.
• Less focus on meditation. While meditation, breath quality awareness, and mindfulness are paramount in most types of yoga, power yoga is more focused on the physical workout. There will usually be a Savasana at the end of the class, where yogis lay on their mat for a few minutes to cool down after an hour of exercise.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

Unroll your mat, get a MasterClass Annual Membership, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.