Power Flow Yoga – Its Poses and Benefits

Do you think that yoga is slow-paced and boring? Well, Power Flow yoga is here to change your mind. Derived from the traditional Ashtanga yoga, the Power Flow yoga is the most athletic form of yoga practice. It is a dynamic, challenging, and sweaty way to experience all the benefits that yoga has to offer. Pace yourselves as we guide you through the different Power Flow yoga poses, their advantages, and some tips.

Power Flow Yoga

Power Flow yoga, or power yoga, as the name implies, is about growing strength and endurance. It’s also a fantastic type of yoga for burning the calories. Earlier known as “Yoga for Athletes”, it is now popular among all ages and genders.

It is a type of yoga that emphasizes the breath-synchronized movement. This means that you will move from one pose to another while inhaling or exhaling. The result is a flowing, continuous practice that is physically and mentally challenging.

So, Power yoga is more dynamic than meditative because it involves awareness and focuses on your breathing. A typical power yoga class may seem more strenuous than a tranquil, attentive, and calming yoga session.

How to Get Started with Power Flow Yoga?

If you are a beginner, start with an introductory Power yoga class. However, sometimes, it isn’t easy to find the Power Flow classes, so search under the name of “Vinyasa yoga”. Both Vinyasa and Power yoga are derived from Ashtanga yoga and thus serve the same purpose.

As a beginner, in these classes, the instructor will guide you step-by-step through the different Power Flow yoga poses. In an introductory course, you can expect to spend more time on each pose and receive more detailed instructions on how to do each pose correctly.

As you become more comfortable with the Power Flow yoga poses and your breathing, you can move on to a more advanced class. The instructor will guide you through a faster-paced practice with fewer instructions than in an advanced course. In some studios, you will be eventually asked to use light weights to increase the intensity apart from just the body-weight exercises.

At Home Power Flow Poses

If you are a person who prefers to exercise at home or if there are no power yoga classes available nearby, don’t worry! We have some poses for you. Here there are two types of a sequence of postures, one is beginner-friendly, and the other is for the advanced levels:

Easy Power Yoga

  • Tree pose – 1 to 2 minutes
  • Half Moon Pose – 30 secs to 1 minute
  • Locust Pose – 30 secs
  • Boat Pose – 30 secs
  • Camel Pose – 30 secs to 1 minute
  • Plank Pose – 20-30 secs
  • Downward Facing Dog Pose – 1 minute
  • Chair Pose – 30 secs
  • Figure 4 pose – 1 minute
  • Corpse pose – 2-3 minutes

Advanced Level

  • Tree pose – 2 minutes
  • Child’s pose – 30 secs
  • Downward Facing Dog – 1 minute
  • Sun Salutation – 2 reps (each side)
  • Rag Doll – 30 secs
  • High Plank – 30 secs to 1 minute
  • Upward Facing Dog – 1 breath
  • Chaturanga Push-Ups – 3 reps
  • Squats – 15 reps ( with weights 2 lbs)
  • Lunges With Biceps Curls – 20 reps each side (with a weight of 2 lbs)
  • Lawnmower Rows – 20 reps each side (with a weight of 2 lbs)
  • Chest Fly – 10 reps
  • Oblique Twists – 16 reps
  • Glute Bridges – 10 reps
  • Leg Lifts – 15 reps
  • Crunch With Oblique Twist – 20 reps (with a weight of 2 lbs)
  • Figure Four – 30 secs
  • Reclined Spinal Twist – 30 secs
  • Corpse pose – 1 – 2 minutes

These are just examples of how you can practice the Power Yoga by combining the different poses and doing them in a flow. Feel free to add or change the sequence to adapt to your comfort.

What Are the Benefits of Power Flow Yoga?

There are many benefits of the Power Flow yoga, including the following:

1. Improves Your Flexibility and Range of motion

Since it was created to increase the flexibility of the athletes’ stiff muscles, there is no doubt that it increases your range of motion. The continuous flowing of breathing and movement will increase the blood flow to your muscles and eventually make them more flexible.

2. Builds Muscle Strength

It does not only helps in toning your muscles but also builds your muscle strength. As you move from one pose to another, you are using your body weight for resistance training. Research suggests that Power yoga can help in improving your bone density.

3. Improves Your Cardiovascular Health

Power yoga can help in reducing the risk factors for cardiovascular diseases. During exercise, getting your heart rate up helps your body to transport blood and oxygen more effectively to your muscles and internal organs. This, in turn, it makes your heart pump faster and increases your heart strength.

4. Reduces Stress and Anxiety

The continuous flow of movement in the Power yoga helps to distract your mind from stressful thoughts. The deep breathing involved in each pose also helps to calm your mind and ease your anxiety.

5. Increases Your Endurance and Stamina

Power yoga is a form of aerobic exercise that helps increase your endurance and stamina. Even moving from one position to another doesn’t mean that you don’t have to hold the pose. The challenging posture requires you to engage your muscles for an extended period, which helps build your endurance.

6. Aids in Weight Loss

If you are looking to lose weight, Power yoga can be helpful. Since it is a form of cardio exercise, it helps burn the calories and reduce fat. In addition, the strenuous poses help tone your body and build your muscle, which also aids in your weight loss.

7. Boosts Your Mood

The end of an exemplary Power yoga session comes with a lot of sweat and a feeling of accomplishment. This, along with the release of endorphins, makes you feel happy and satisfied. This is why it is recommended to exercise whenever you feel sad or anxious.


In conclusion, Power Flow yoga has many benefits and can be a great addition to your fitness routine. It is essential to listen to your body and modify the poses as needed. If you are new to yoga, taking a class or two is recommended before trying it on your own. Remember to focus on your breathing and move mindfully from one pose to another.

About the author

Navkiran Kaur