Experience the benefits of therapeutic movement. Elevate your knowledge and feel better. Discover pathways that decrease stress and anxiety as well as promote a sense of calm and well-being. Learn easy techniques you may implement immediately and that have a positive ripple effect in your life.
At Elements Yoga Therapy, my mission is to educate, empower and inspire my clients by using eastern philosophies and practices backed by western biomedical science.
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Izabela Marić, certified teacher of yoga and yoga therapy, ITEC alumni, certified Holistic Life Coach, founder of Verbasana yoga studio, president of the Croatian Yoga Association, B.Sc. Indologist. Namaste, my name is Izabela and I encountered yoga more than twenty years ago. I am a certified y…
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Welcome to Wellsilience As an Army wife, familiar with juggling the uncertainty of military life, I can tell you that what we put in and on our bodies makes all the difference. Not to mention how we treat those bodies and how we see ourselves through and in relation to them. Join me for tip…
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FAQs:
What is Hot Power Yoga?
Hot Power Yoga combines aspects of two popular modern types of yoga classes – Hot yoga and Power yoga – but the term encompasses a wide range of class structures and yoga styles. Like Hot Yoga, Hot Power yoga is practiced in a heated room to loosen muscles and encourage sweating. The room temperature is usually between 85 and 100 degrees Fahrenheit – a bit lower than some other styles of Hot yoga. Like Power Yoga, Hot Power yoga is a fitness-focused style that includes vinyasa linked with the breath and elements of Ashtanga yoga.
What is Hot Yoga?
Many people use “hot” and “Bikram” interchangeably. However, while all Bikram is hot, not all hot yoga is Bikram. Hot yoga is more intense yoga performed in a room heated above normal room temperature. It can range in temperature between 80–100°F (26.6–37.7°C). People practice Bikram yoga in a room at 105°F (40.5°C) with 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.
However, many studios now call it a hot yoga studio and have removed the name Bikram due to the founder receiving bad press. Hot yoga uses the concept of heat and exertion to release toxins through sweat. It is less strict with the heat and humidity. The postures — asanas — and sequence can vary from class to class, depending on the yoga instructor’s preparations. People trained in other styles can also facilitate hot yoga. Bikram-trained teachers can only conduct Bikram yoga.
What is Power Yoga?
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:
1. Strength-building. In power yoga classes, poses can be held for up to a minute, helping to build strength in the targeted muscle group.
2. 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.
3. 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.
4. 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.
Can Beginners Practice Power Yoga?
Because power yoga requires you to move through and hold challenging yoga positions, it is important that you already have some baseline strength before joining a class. It doesn’t hurt to also have a basic understanding of the standard yoga poses and Vinyasa flows because the classes move at a faster pace. For these reasons, it’s often not recommended for beginners. In addition, if you are pregnant, or have certain chronic medical conditions (heart disease, diabetes, arthritis, etc.), talk to your doctor before starting power yoga.
Is Power Yoga Considered Good Exercise?
Power yoga is incredibly good exercise as it is aerobic and rigorous. Through quick movements and long holds, power yoga is designed to increase your heart rate, strengthen your muscles and build endurance, as well as improve your flexibility and balance.
The cardio benefits of power yoga come from an increased heart rate. A 2018 study revealed that participant heart rates remained most often in the moderate and vigorous zones during a 45-minute power yoga class – exactly what you want if you’re looking to burn calories and tone muscles.
Does power yoga burn more calories? Indeed, it does. According to the American Council on Exercise, researchers found that 50 minutes of Hatha-style yoga burns 144 calories, whereas power yoga burns 237 calories. Other sources note significantly higher calorie burns for power yoga. Take all of that with a grain of salt, however. Different bodies burn calories at different rates due to body weight, genetics, metabolism, and more, but in general, the quick movements and higher heart rate associated with power yoga translate to a greater calorie burn.
Let’s not forget that practicing any type of yoga is good for you. A study published in the International Journal of Yoga concluded that engaging in 1 hour of yoga per day for a month provided a significant reduction in both blood pressure and body mass index (BMI) for research participants.
How is Power Yoga Different from Other Yoga Styles?
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:
1. 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.
2. 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.
3. 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.
4. 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 mats for a few minutes to cool down after an hour of exercise.
Who Should Avoid Power Yoga?
Before you take the plunge, keep in mind that power yoga is hard work and is not for everyone.
1. You aren’t in good shape. Power yoga, at a minimum, requires you to be moderately fit—otherwise, the physically intensive asanas (poses) can end up doing more harm than good.
2. You are pregnant. Certain asanas can potentially cause complications during pregnancy. (Instead, try prenatal yoga classes, which are gentle and designed for pregnant women.)
3. You suffer from a chronic physical ailment such as diabetes or arthritis
If you have any concerns, it's best to consult with your healthcare provider before trying power yoga or any form of strenuous physical exercise.
Who Invented Power Yoga?
The term "power yoga" became popular during the mid-1990s when two American yoga teachers who had studied with Ashtanga guru Sri K. Pattabhi Jois began to make what they had learned more accessible to Western students. They also wanted to move away from the rigid Ashtanga sequence, which is a set series of poses that are always done in the same order.
Bryan Kest, based in Los Angeles, and Beryl Bender Birch, based in New York, are most often credited with the nearly simultaneous invention of power yoga on opposite coasts. Both were part of the second generation of American Ashtanga students.
Kest originally learned from David Williams and Bender Birth from yoga guru Norman Allen. Williams and Allen were both among Jois's first Western students. Kest went on to study with Jois in Mysore, India. Bender Birch, who had previously done Sivananda, Kundalini, and Iyengar yoga, worked with Jois during his trips to the United States in the 1980s.
Bender Birch has said that when she started calling her classes power yoga, she still taught the Ashtanga sequence of poses. However, some conventional yoga teachers dismiss power yoga as a gimmick that undermines the holistic and spiritual foundations of the classic forms of the practice and places too much stress on physical exercise.
Benefits of Power Yoga
The health benefits of power yoga abound. Moderate aerobic activity—the U.S. Department of Health and Human Services recommends 2.5 hours a week—such as power yoga offers numerous benefits, including that it:
1. Relieves stress. Regular aerobic activity reduces levels of stress hormones (cortisol) in your body, as well as triggers biochemicals that relieve physical pain and elevate your mood. It’s not uncommon for people practicing power yoga to report feeling invigorated and elated after class.
2. Lifts immune system function. You get a nice little boost, in the form of increased immune cell circulation, with regular moderate-intensity workouts such as power yoga.
3. Improves sleep. Engaging in a good all-over exercise routine can help your body relax enough by the end of the day so that you can get a good night’s sleep.
4. Strengthens bones. Because a good deal of power yoga is weight-bearing, it can help make your bones stronger and help reduce your risk of developing osteoporosis.
5. Increases lung capacity. The cardio provided by power yoga can increase how much and how completely you can fill your lungs with air.
5 Power Yoga Poses
Power yoga focuses on using your body weight to build strength and when practiced regularly, increases your heart rate. It is this intensity that is credited with benefiting your skin from within and these are some of the poses to help you get started.
1. Ardha Chandrasana (Half Moon Pose)
A powerful standing pose, the Ardha Chandrasana has shown multiple benefits in relieving stress and indigestion. The side bend also improves your sense of balance and coordination. This, in turn, helps calm an overactive mind and keeps the gut healthy for the overall health of the skin.
2. Paripurna Navasana (Boat Pose)
An asana that you practice on your back, Paripurna Navasana is an invigorating pose that works out the abdomen area deeply. The pose stimulates your kidneys, thyroid glands, and intestines, bringing fresh blood to these organs. Psst… this pose also happens to be an excellent core workout, flattening your tummy while beautifying you from the inside out.
3. Chaturanga Dandasana (Plank pose)
While it might look easy, plank poses (whether you are doing it as part of a yoga or simple mat routine at home) are extremely beneficial for your body. The asana takes planking further and challenges your body to hold the posture, strengthening your core and increasing your metabolism rate. A good metabolism rate is crucial to maintain skin health; it makes sure all those midnight snacks aren’t getting to your skin, and much more!
4. Utkatasana (Chair Pose)
Power yoga forces your body to push itself and bring cardio-like benefits to your system. The Utkatasana is extremely beneficial for your heart, boosting fresh blood delivery throughout your body. If you want your skin to look healthy and plump, practice this pose regularly!
5. Salabhasana (Locust Pose)
All asanas performed on your stomach affect the skin in some form. Your abdominal organs are massaged while doing them and a happy gut is a key to healthy skin! The pose focuses on balancing your entire body weight on your abdomen, improving digestion and relieving constipation simultaneously. The internal detox process boosts skin glow from within and keeps it healthy!
How to Find a Yoga Class Near You
There are a few things to keep in mind as you begin your search for a yoga class that fits your schedule and your needs.
1. Try to find a studio or class that’s convenient for your home or work. You don’t want to get to yoga class to be a source of stress.
2. An online search could be a good way to see what’s in your area, as well as a way to find out what other people think of the studio.
3. Observe and try different classes. There are many, many styles of yoga, and lots of studios allow students to have their first class free.
4. Find a community of like-minded people where you feel comfortable and supported.
5. Make sure that the teacher is well-trained and qualified. Check out the credentials and what kind of training is required at the studio. Having a well-trained teacher is important, especially if you have physical limitations or a chronic health condition.
6. Don’t be afraid to experiment. Ideally, you should try out a few different teachers and styles.
7. Be consistent. Once you find a teacher or class that you love, commit to it. Stick with it and attend class a few times a week.
How to Get Started with Power Yoga
Power yoga classes are typically taught at fitness centers or yoga studios. When starting out, look for beginner or introductory classes, and ask your friends or co-workers for recommendations. You may not see classes listed as “power yoga” courses, but instead, they may be called Vinyasa yoga classes.
Before signing up, talk with the instructor or people working at the fitness center or studio to learn more about the power yoga class and what it includes. Also, find out what level of expertise or fitness is needed for the class.
If you’re new to yoga, you may want to consider an introductory class in Hatha yoga. This can help familiarize you with a variety of yoga poses and how to do them correctly.
If you’d prefer to practice power yoga on your own at home, there are many online videos you can stream and follow along. You may also want to try out a yoga app that you can download to your phone or tablet.
If you have a chronic condition such as heart disease or arthritis, have an injury, or you are pregnant, check with your doctor about whether power yoga is safe for you.
Sources:
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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