Power Yoga: 5 foundational poses

The key to building your Power yoga practice is creating a solid foundation. You have to stabilize before you mobilize. As you make your strong foundation with these poses, you will start to build your strength and boost your overall power in your practice.

You can use your strength and stability on the mat to help you in other areas of life.

Downward Facing dog

A downward-facing dog is the foundation of your power practice. It is dynamic and relaxing at the same time. The whole body is engaged as the arms are toned, the legs lengthened and firmed, the spine released, and the shoulders opened.

You can reset your current position and recenter each time you return to Down Dog.

Lift your hips in an inverted V shape. Connect to your foundation by touching your hands and feet on the ground. From the four corners of both your hands and feet, root down and lift your core.

Press down from your core. Hug your leg muscles all the way to your bones, and then press your thighbones. Lift your tail, lengthen your back, and lower your head. Every time you return to this pose, your pupil’s gaze is at a single point – between your ankles or knees, your navel, etc.

By repeating the Down Dog exercise, you will gain power.

High Plank

High Plank increases strength and body integration. This pose Pose involves legs, arms, and abdominal muscles. It can be difficult, especially at first, but you can modify it by lowering your knees.

Press your heels back and reach the crown of your head in the opposite direction. Push your heels forward and reach your crown of the head in the other direction.

Stabilize your core by lifting your low belly to the top and building your inner fire. Firm up all your muscles and power your entire body.

Chair Twist

Yoga twists are designed to rinse and wring you from the inside. When you twist, you compress your digestive organs. You can then release the twist to flood your digestive organs with fresh blood and energy, which will help them function better.

When your organs have been cleared of excess toxins, you can focus your energy on improving your health and strength.

Put your feet together, and then grind down all four corners. Bring your hands up to your heart and lower your hips toward your knees. As you inhale, elongate the spine. Then, as you exhale, twist your tricep and hook it to the outside of the opposite thigh.

Keep your back low and your weight on your heels. As you twist, ride your breath into it. Each inhalation should be longer, and each exhalation should draw your navel towards your spine. Your prayer hands should be pointing toward your chest center. If it feels good, you can also lift your gaze to your top shoulder.

Repeat on the opposite side. Rinse and renew to feel the new energy rush.

Crow Pose

Crow is a game that requires core and arm strength, as well as the willingness to go outside of one’s comfort zone. Crow can cause students to feel a great deal of fear, especially if they are afraid of falling. However, you’ll only drop a few inches.

You can build your confidence by tackling your fears and overcoming them on the mat. This will help you to move into other poses off the mat.

Plant your palms shoulder-width apart on the mat and grind down with your knuckles. As you walk into a Down Dog, place your feet in the middle of your mat and stack your shoulders above your wrists. Bend your elbows to Chaturangas and place your knees on the backs of your arm bones as close as possible to your armpits.

Hug your belly and pull it in. Lift one foot at a time, starting with the tips of your fingers. Once you’ve lifted both feet, hug your heels towards your glutes and press your inner arches. Try to fly!

Child Pose

The power of pause. Child’s PoPosesPoseen the poPosehPoseost advanced yogis choose. Balasana (Child’s Pose) is a great way to reset, reorient, and recenter.

You can use the urge to push past your edge or the voice in your head telling you to “should” something as an opportunity to pause and create space in your body by using the power of breath. You can then re-enter the practice with all your power.

Spread your legs wide and bring your big toes together. Drop your forehead on the ground and extend your arms toward the front edge of your mat. Let your powerful, balanced energy flow over you as you breathe in steadily.

These poses can be used alone, or you can add them to your practice for more power and structure. As you gain strength, confidence, and control, you can expand and express yourself from your strong base.

Power yoga is a great way to boost your energy and use it to fuel your daily life.