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When your head is aching from sinus congestion and your nose is plugged up, going to yoga class is probably not the best option. If you are looking for a little more of a workout, simply complete a few rounds of Sun Salutations between each congestion-soothing posture. While these poses are good for these symptoms, 2 of these three postures are extremely advanced. Power yoga is a complete fitness regimen that can help Individuals stay fit physically and mentally, and become spiritually aware as well. The Surya Namaskar is a sequence of 16 power yoga poses that help activate all the muscle groups. According to research conducted at the Swami Vivekananda Yoga Anusandhana Samsthana, elderly people who practiced yoga on a regular basis took less time to fall asleep and slept soundly for a longer period of time.
The half moon pose is one of the power yoga asanas that bring relief from anxiety and fatigue. By practicing this pose on a regular basis, individuals experience relief from common ailments such as anxiety, menstrual pain, and fatigue. Ushtrasana is a challenging position that involves a deep bending of the back while kneeling down. A study examining the benefits of yoga on stress, conducted at the Vivekananda Kendra Yoga Research Foundation, found that individuals who participated in a two-day stress management program that included yoga sessions showed decreased breath and heart rates.
By practicing these four power yoga poses regularly, you can reap the benefits of a flexible and strong body combined with a relaxed and happy mind.
This entry was posted in Fitness and tagged power yoga asanas, power yoga workout by Zipheal Editorial Staff. We can all become a little stressed, worried or anxious from time to time; whether it is a small feeling or one that becomes debilitating. You do not need to be an advanced Yogi to complete these poses, just ensure that you listen to your body & do not partake in anything that does not feel right to you. About ThereseBeyond being the proud mother of Matthew and Miranda Kerr, Therese is a Holistic Health Advocate, Author, Speaker and Director of Divine by Therese Kerr. Some yoga poses may be more difficult to do if we struggle with flexibility, balance, arthritis, or are recovering from an injury. Enter your email address to subscribe to this blog and receive notifications of new posts by email. It may help you manage health conditions like depression, pain, sleep issues, fatigue, anxiety, mood disorders, and even cancer. Breathing Before we get into some beginner yoga poses, it’s important to understand breathing, which is an integral part of yoga practice.

Starting in Mountain Pose (see description below), raise your arms overhead while breathing in. Well, if you’re new to the world of yoga, then it may be helpful to brush up on the names for all those yoga poses that you may or may not be trying out in the near future. Rather than completely neglecting your yoga practice, opt for a minisequence at home to open up your chest and improve your circulation. Unlike traditional yoga poses, which use a slow-paced approach, power yoga poses are a series of dynamic moves designed to accelerate your heart rate. It consists of sixteen sequential poses that stretch your entire body and activate all the muscle groups. The pose involves balancing your weight on one leg, while the other knee is bent and its sole is placed flat on the inner thigh of the leg on which you’re standing. It involves balancing yourself on one hand and leg, while the other hand is up in the air and the other leg is perpendicular to the supporting leg. If at anytime you find during your practice that your breathing is labored, your clenching your jaw, biting your lip or stiffening through the body, ease out of your pose. To practice Brahmari Pranayama, sit comfortably, with your back tall & shoulders relaxed. Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips). Press your thumb down on the right nostril & breathe out gently through the left nostril. With an exhalation, rotate your torso to the right & wrap your left arm around the right thigh, with the back of the arm pushing the knee. Continue lengthening the spine with each inhalation, & twist a little more with each exhalation. Clasp the hands below your pelvis & extend through the arms to help you stay on the tops of your shoulders.
Keep your knees directly over the heels, but push them forward, away from the hips, & lengthen the tailbone toward the backs of the knees. Place your arms against your upper back & try to place your hands as near as possible to the shoulder blades.
Lift up your legs, one at a time, and see to it that the pelvis is placed straight over your back and your hands. Using props such as chairs, blocks, blankets, bolsters, straps, and the wall, will help you get into poses easily and safely. I think the best definition of yoga I’ve seen is that yoga is a state of mind … a way to connect with your body, mind, and spirit.

It’s been said that “if you can breathe, you can do yoga.”In yoga, the breath signifies your vital energy.
Lean forward and rest your head on the floor and let your arms rest on the floor so they're out at your sides.
The toes of the bent foot must point downward and your hands must be clasped right above your head.
This pose benefits several areas of the body including the ankles, thighs, abdomen, knees, and calves. We will use the ring finger & little finger to open or close the left nostril and thumb for the right nostril.
If you would like to strengthen the pose, put the foot of the bottom knee on the top knee & breathe into the pose. These beginner yoga poses are an awesome and easy way to get started if you’re a yoga novice.
Controlling your breathing during your yoga sessions can help you control your body and quiet your mind. Slowly raise yourself up and squat back as if you were sitting in a chair, while extending your arms overhead. Grounding the straight-leg thigh & bent-knee foot will help you lengthen your spine, which is always the first prerequisite of a successful twist.
Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward.
If you can learn to adapt yoga to your body, you will maintain a safe and healthy practice. During each pose, it’s important to focus on breathing through your nose slowly and deeply.In general, you should inhale when opening or unfolding your body, when you come out of a pose, raise your arms, or expand into a pose. Build up strength in the upper lower back and give space to your chest and shoulder muscles.
Your body should essentially form an upside down V with your butt sticking in the air and your back, legs, and arms straight. Slowly bring your legs back to the mat, one by one, stretch out your arms (lengthwise), away from you and slowly roll your back downward.

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