Burn 250 calories while strengthening and stretching from head to toe with this power yoga workout…
Yoga is already great for reducing stress, improving flexibility and getting you leaner and fitter, but power yoga takes it to another level. A blend of resistance work and yoga, it’s a dynamic type of yoga focusing on strength and endurance.
What is power yoga?
Unlike the slow and steady speed of some yoga sessions, this 25-minute circuit picks up the pace to deliver full-body results.
There’s less of an emphasis on the more spiritual aspects, such as meditation or breathing techniques, and more of a focus on getting a full-body workout that will not only leave you feeling flexible and limber but also strong and grounded.
You can expect to work every muscle from your head to your toe, including all of the tiny stabilising muscles that you may sometimes ignore.
Top tips for this power yoga workout
Repeat this power yoga sequence four times, making sure you do one circuit on your right side followed by another circuit on your left side. Hold each pose for 30-60 seconds and try to breathe consistently as you perform each move.
CHATURANGA
Benefits: Chaturanga, also known as a low plank, is great for strengthening the entire upper body, especially your wrists, triceps, abs and lower back.
REPS: Hold for 15 seconds.
- Start in a press-up position with your hands on the floor, shoulder-width apart.
- Lower half-way down, so your elbows align with your shoulders.
- Be sure to keep your bottom down, core engaged and your body in a straight line.
HIGH PLANK
Benefits: High plank will take the pressure off your triceps whilst still working your core, shoulders and upper back.
REPS: Hold for 30 seconds.
- From chaturanga, push up so you’re at the top of a press-up position, making sure your legs are extended behind you and you’re pushing through your heels.
- Activate your core by squeezing your glutes and tucking in your tummy. This will help your hips stay lifted.
- Hold this position (don’t forget to breathe and squeeze) for 30 seconds.
CRESCENT LUNGE
Benefits: This is a great lower body and posture-enhancing exercise, which works the thigh and calf muscles while maintaining a strong core.
REPS: Hold for 60 seconds.
- From high plank, step your right leg forward so it’s bent at a 90° angle and ensure your left leg is straight out behind you.
- Keeping your hips forward, lift onto the ball of your back foot and bend your back knee so it’s close to the ground.
- Your arms are overhead and your palms are touching. If comfortable for your neck, gently tilt your head and gaze toward your thumbs.
- Engage your abs and activate your core to help keep your balance and hold for 60 seconds. Repeat on the other side on the next round.
LOW LUNGE TWIST
Benefits: Strengthens the legs, opens the hip flexors and relieves any tension in the lower back.
REPS: Hold for 30 seconds.
- From the crescent lunge pose, place your palms firmly on the floor. Lift your back knee off the floor so you’re in low lunge with a straight back leg.
- Shift your weight to your left hand and extend your right hand up towards the ceiling, allowing your gaze to follow your hand.
- Repeat on the other side on the next round
DOWNWARD DOG
Benefits: Helps straighten the spine, relieving pain and tension in your lower back, and strengthens your arms
REPS: Hold for 30 seconds.
- From the low lunge twist pose, return to a low lunge position, with both hands on the floor either side of your front foot.
- Press all of your weight into your hands while you raise your bottom towards the ceiling.
- With your bottom still high, let your head drop and tuck your chin in towards your chest.
- Get comfy in this pose by bending your knees just a bit, or by rocking back and forth on your feet and hands. Move slowly until you feel a stretch in your upper back, shoulders, hamstrings and calves. Hold for 30 seconds.
CALF PEDALS
Benefits: Pedalling your feet from left to right is a nice dynamic movement that will really stretch the calf muscles, whilst strengthening the shoulders.
REPS: Alternate legs for 45 seconds.
- From downward dog, walk your feet in a few inches until the soles of your feet are flat on the floor.
- Bend your right knee and push weight through your left heel.
- Pedal your feet, from the left foot to the right foot, for45 seconds. You should really feel the calf muscles stretch.
COBRA
Benefits: Stretches the abs and lower back, whilst strengthening the glutes, shoulders and neck
REPS: Hold for 30 seconds.
- From the calf pedals, bring your shoulders forwards and into a high plank position, Gently lower your body to the floor, so you’re laying face down and your hands are flat by your shoulders.
- Press the tops of your feet and the palms of your hands firmly into the mat.
- Lift your chest off the floor, keeping your lower body pressed firmly downwards.
- Push your hands up and back, stretching your neck and gazing upwards.
- Hold for 30 seconds, then release back to the floor.
Repeat the circuit again, but this time do the crescent lunge and twisting lunge on the other side.
Click here for a stretch and flexibility workout from Nicki Pettit – perfect for staying mobile on rest day!
By Lucy Miller
