15 Simple Must-Try Power Yoga Asanas For Beginners
Power Yoga is a practice of workout, breath control, relaxation, diet control, positive thinking, and meditation aimed towards developing harmony within the body, mind, and environment. However, power Yoga isn't a system of beliefs. The higher teachings of power yoga take you beyond techniques and show you a way to direct your energy in a productive way. Power Yoga is an ancient science that is thousands of years old. You can start practicing power Yoga with these 15 must-try power yoga asanas for Beginners.
1.Downward-Facing Dog/Adho Mukha Svanasana
This power yoga asana helps you reduce weight and is used mainly for weight loss. Start on your hands and knees, along with your hands stacked under your shoulders and knees under your hips. Straighten your legs as best as you can and then press your heels gently toward the bottom. Hold for 5–10 breaths.
2. Mountain Pose/Tadasana
Stand along with your toes together and heels apart. Tuck your hips in so that your tailbone is pointing down towards the ground. Put your hands in prayer position before your chest, or let them rest by your sides—all of these are commonly used variations. Hold for 3–5 breaths.
3. Crescent Lunge/Utthita Ashwa Sanchalanasana
Take a revolution with your left foot to begin in a staggered stance, keeping your feet apart. Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front to complete this asana.
4. Warrior II/Virabhadrasana II
Take a revolution with your left foot to begin in a staggered stance, keeping your feet apart. Point your left toes forward and switch your right foot so that it's perpendicular to your left foot. At the same time, twist your torso to the side so that your left hip is facing towards the front and your right hip is facing toward the rear. Hold for 1–5 breaths.
Start in a warrior position. Straighten your front leg. Then, reach forward together with your hands facing the floor.. Tilt your torso forward and rotate it to the correct side.
Rotate your arms to six and 12 o’clock positions. Rest your hand on your shin, or the ground if you can, and extend your arms and fingers towards the ceiling.
Hold for 5–10 breaths, then switch sides and repeat the pose.
6. Plank Pose/Kumbhakasana
Start with your knees under your hips and your hands flat on the floor directly under your shoulders. Lift your knees and extend your legs out behind you. You should now air your toes and your hands, along with your body forming a long line. Keep your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, and your core engaged. Keep your neck and spine in a neutral position by looking down. Hold this position for 3-5 breaths.
7.Low Plank/Chaturanga Dandasana
Start in plank pose with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, and legs extended. Slowly bend the way down to an occasional plank position by bending your elbows, keeping them tucked in near the side of your body, until they form 90-degree angles. Hold for 1 breath.
Typically, this pose is followed by an Upward-Facing Dog pose.
8. Upward-Facing Dog/Urdhva Mukha Svanasana
From Low Plank/Chaturanga, drop your hips right down to the bottom and flip your toes over so that the tops of your feet touch the bottom. It is also known as back bending yoga posture that strengthens the spine and the arms. This pose stretches the body and provides strength to the chest and abdomen muscles.However, it's important to perform it in the right way to avoid injury.
Start with a mountain pose with your toes together and heels slightly apart. Squeeze your foot and inner thighs together. The knee of your right leg should be clad and your right thigh should be facing down at a 45-degree angle. When you’ve found your balance, lift your hands to the prayer position before your chest, or up overhead if that feels better.. Keep your eyes focused on a fixed point before you to help stay balanced. Hold for 5–10 breaths, then switch sides.
Stand erect with your feet together. Grab onto the inner arch of your left foot along with your hand and slowly lift your foot toward the ceiling. At the identical time, reach your right arm forward and up toward the ceiling. Actively depress into the bottom along with your entire right foot as you start to open your chest and pull your lifted leg up. Keep your chest lifted.
11.Half Pigeon Pose/Ardha Kapotasana
From downward-facing dog, extend your left leg high and then bring your leg underneath your body. Place it before you, with your chin parallel to the mat. Extend your right leg straight behind you. Rest the best of your foot on the bottom. Keep your left foot flexed. try to keep your right hip as near the mat as you can. If it lifts off the bottom, bring your left foot a bit closer to your body. Stay upright for 3 breaths. Then, fold over and rest your head on the underside for 5–10 breaths. Repeat with the other leg.
12.Seated Forward Fold/Paschimottanasana
This power yoga asana helps you relieve stress, which reinforces the operation of the brain.Sit on the floor with your legs extended before you. Flex your feet while keeping your back straight. If you are able to, grab the skin of each foot, or your ankles or shins and hold for 2 breaths.
This power yoga asana is one component of the superbrain yoga asana that helps you relieve stress. At first, lay down on your back. After that, bend or fold your knees and keep your feet apart on the floor. Distance should be 10-12 inches from your pelvis. Hold this position for a few breaths.
To start the asana first sit on your knees with buttocks over your heels. Place your hand on the thighs and palms down. Maintain the position of thighs as shown within the above image. While exhaling slowly, bring your chest between your knees while swinging your hands forward as shown in the above image. Repeat this asana five to ten times.
15. Easy Pose/Sukhasana
Sit straight with the legs stretched before the body. Bend the left leg and place the left foot beneath the left thigh. Similarly, bend the other leg and place the correct foot under the left thigh. Rest your feet on the ground. Adjust the body and legs to induce comfort while doing the pose. Place the palms on the knees or thighs. Keep the shoulder relaxed and elbows bent. Close your eyes and relax. Take slow and deep breaths.