Today, power yoga has become especially popular, which is no less effective for building a beautiful body than interval or functional training. The secret is long-term static exercise, which strengthens muscles and improves the body's endurance.
We have compiled for you a selection of the most effective strength asanas, by performing which you can not only tone your muscles, but also lose weight.
Modern interpretation
If in India yoga was practiced mainly by the stronger sex, our contemporaries believe that the ancient theory is intended exclusively for women.
The spread of this opinion is facilitated by advertising videos and posters in which the main characters are representatives of the fair sex.
There is a strong belief among men that yoga is muscle stretching and meditation. However, it should be borne in mind that nothing is permanent in the world, and even ancient teachings change and develop. Several new directions have appeared in yoga intended for both women and men.
By attending yoga classes, you can see in practice that attention is paid not only to stretching, but to balance asanas (postures) and strength exercises.
Power yoga or power yoga: features of the direction
Unlike classical teaching, power yoga is aimed more at working with the practitioner’s body than at improving his consciousness. In training, the emphasis is on the development of physical abilities: endurance, flexibility, strength. Overcoming tension and harmonizing the emotional state are the result of successfully mastering the elements of practice, but are not the direct goal.
By practicing power yoga, the practitioner improves his spiritual and volitional qualities, but this is not the immediate goal of this direction
Power Yoga: Flexible Strength, Beginning and Development
The power direction of yoga is based on a dynamic and rather rigid system called Ashtanga-Vinyasa yoga. American Beryl Bender Birch, who mastered this style under the guidance of its founder, guru Pattabhi Jois, offered her vision of yogic practice. She adapted her teacher’s methodology, turning it into a tool for improving the body, understandable even to those who are far from the tenets of classical teaching.
American Beryl Bender Birch offered the world a yogic direction that is understandable and close to people not familiar with classical yogic teachings
Power yoga is based on the two lower levels of Ashtanga Vinyasa yoga, but has distinctive features that give it the right to position itself as an independent school.
- The priority goal of power yoga is the development of physical indicators: strength, flexibility, endurance, as well as normalization of body weight.
- Unlike the basic teachings of Pattabhi Jois, the sets here are shorter, and the sequence of elements in them varies: each subsequent session may be different from the previous one.
- Compared to Ashtanga Vinyasa yoga, building asanas according to Beryl Bender Birch’s method follows a simpler pattern.
Power yoga classes are built from elements that provide strength. They alternate with relaxation and stretching of the muscles involved. At the end of the block, breathing exercises are performed to restore strength. All elements are connected to each other by vinyasas - dynamic connections.
Regular power yoga classes help build a strong, flexible body that can successfully withstand increased stress. Practitioners' weight is normalized, muscle imbalance disappears, and the functioning of the nervous, digestive, and cardiovascular systems improves. Power yoga develops strong-willed qualities and the ability to concentrate, and helps relieve nervous tension.
The result of regular power yoga classes is a strong, flexible, resilient body.
Who might this yoga be suitable for?
The variability of power yoga makes it possible for people with different levels of fitness to practice it. There are lightweight complexes for beginners.
Great care should be taken when engaging in this type of practice in old age. To avoid health problems, it makes sense for such people to pay attention to other styles of yoga.
Contraindications to the practice of power yoga are cardiovascular pathologies, mental disorders, joint and back injuries, high blood pressure, and the postoperative period. Not all elements of power yoga complexes are suitable for pregnant women.
Power yoga is varied, so people with different levels of fitness can practice it.
Contraindications
A complex of asanas used for thousands of years has proven its effectiveness.
However, there are a number of diseases for which yoga is not recommended. This:
- Hypertension;
- Heart diseases;
- Oncological diseases;
- The first six months after a stroke;
- Inguinal hernia;
- Pathologies of the endocrine system.
If you feel any ailments during the training period, you should consult a doctor so as not to cause harm to the body instead of benefit.
The benefits of yoga for women's health
When they talk about a healthy lifestyle, they mean the absence of bad habits, sports and proper nutrition. Yogis prefer a common sense approach: reason, moderation and tolerance towards themselves and others, so the practices are useful in several directions at once.
Stress relief, depression relief and relaxation
Nerves are an organ like any other. They may get sick. Yogic practices have a beneficial effect on the functioning of blood vessels, the brain, and muscles, relieving tension, chronic fatigue, and helping to reveal the internal reserves of the body. The blood is filled with oxygen, shortness of breath and headaches go away.
Slender figure and beautiful posture
There are no fat yogis. Healthy and clean food combined with exercises that get rid of extra pounds and centimeters. When performing asanas, the same number of calories are burned as during active strength training. The body becomes flexible and pliable, the skin tightens, and the weight loss process takes place without exhausting stress and strict diets.
Hormonal background and reproductive system
The first thing women notice at the beginning of practice is relief from menstrual pain and normalization of the cycle. By increasing blood circulation in the pelvis, the work of the adrenal glands, pituitary gland, and hypothalamus is stimulated. Estrogen levels decrease and thyroid function stabilizes. There is a significant improvement in the quality of sexual life.
Some asanas can increase libido and can prolong orgasm. In yoga, there is a special set of women's practices for conceiving a child and even treating infertility.
Deep sleep
Special evening exercises have a calming effect on the nervous system, help relax muscles and ligaments, and relieve pinching of the cervical and lumbar spine. They should be performed step by step, right on the bed.
Pranayama - proper breathing combined with relaxing poses allows you to fall asleep in a few minutes.
Extension of youth
Scientists have known for a long time that practices can not only slow down the aging process, but also reverse it. Inverted asanas stimulate brain activity, strengthen bones and joints, and relieve psychosomatic disorders: nervous tremors, tremors of the limbs, disorientation. Some exercises and meditative practices help restore vision, hearing, and smell.
Communications
At work, at home or with friends, we usually discuss what worries us: problems, worries, taking on the burden of other people's troubles. During group yoga classes, communication occurs only in a positive way, which greatly contributes to the formation of a holistic perception of the world and a good mood. Practices help you find peace of mind and a zest for life.
Equipment
If you decide to do yoga, you should take care of appropriate clothing. If we perceive the ancient teaching as a sport, then the attire should be sporty.
Since any type of yoga involves a lot of stretching, men’s clothing for yoga should meet the following characteristics:
- Be soft;
- Made from stretchable fabric;
- A person should feel as comfortable as possible in it.
Manufacturers of yoga clothing make it from cotton with the addition of elastane. True followers of the teaching use T-shirts, shorts, pants, jackets only from natural materials, because one of the rules of yoga is the rejection of everything artificial.
And one more thing - you should definitely purchase a special mat, but on which some poses will be performed.
6.High lunges
From the top of the mat, take a large step back with your left foot. Keep your hips and shoulders aligned with the front of the mat.
Your stance should be long enough that your front leg is at a 90-degree angle. Place your knee over your ankle and align the center of your knee with the second and third toes of that foot. Lift your lower abdomen up and forward from your front leg, and make sure your torso is vertical and perpendicular to the floor. Lift your back leg with your hip toward the ceiling and point your heel toward the wall behind you.
If you have a block handy, hold it between your hands and raise your arms above your head. The block should be in its widest position. Squeeze your hands on the block and imagine that you are trying to lift it to touch the ceiling.
If you don't have a block, imagine that you do have one and do the same. As you inhale, press down with your front leg, straightening it. As you exhale, return to the bent leg position. Repeat, moving with your breath, 5-10 times before moving to the other side.
Benefits of yoga
Exercising according to the ancient Indian method brings the following benefits to men:
- Increases strength;
- Increases endurance;
- Develops flexibility;
- Improves well-being;
- Normalizes sleep;
- Relieves stress and depression.
In addition to the above, a number of exercises have a beneficial effect on the gastrointestinal tract, increase concentration and male strength.
Let's take a closer look at how different yoga poses benefit men.
Effect of exercise
Increased movement dynamics accelerates the heart rate and improves blood circulation.
- Each asana requires a lot of strength, the muscles become stronger and the body becomes more resilient and elastic.
- The need to move from one position to another improves coordination of movements and affects the functionality of movements.
- Additionally, most power yoga poses require balance, which helps strengthen the deep muscles and stabilize the body.
- Regular training increases strength and endurance, promotes weight loss and improves body flexibility.
Types of asanas
The most popular poses with which experts advise starting classes include the following:
- Downward facing dog;
- Bent over dove;
- Lizard;
- Halasana;
- Bridge.
Restrictions
- Initial preparation is required.
- Before starting strength exercises, they require adjustment by a specialist in each specific case.
- Only a power yoga instructor can choose the right exercises and work with the training of external and internal muscles.
- It is illogical to start strength training without going through the initial stages.
Dog
The pose in which man's best friend lowers his muzzle down is considered the main one in yoga. With the help of this asana, the elasticity of the arm muscles, the mobility of the shoulder joints are developed, the spine and calf muscles are stretched.
The exercise is performed as follows:
- It is necessary to rest your feet and hands on the floor;
- Pushing off the support with your hands, part of the body weight is transferred to your legs, while the neck and shoulders remain relaxed;
- Since the priority is to stretch the back muscles and not the legs, if you need to bend your legs, do not consider it a mistake.
The most important thing in this pose is to try to straighten your back as much as possible.
Vinyasa or sequence of asanas and breathing
“Movement - breathing” is called vinyasa and gives the body exceptional lightness and strength. Smooth combined asanas, the alternation of which one after another establishes the rhythm of breathing, is another characteristic of these poses. It's safe to say that the intense variation of Vinyasa is a bit of a "dance" that doesn't get boring and is never boring. Although during practice you need to follow the teacher step by step, the given rhythm does not allow you to delve into your own “here and now.” Yoga video sessions and practices have been developed that you can use to practice on your own at home.
The aesthetic consists of dance-like movements that are closely related to the rhythm of breathing.
Unlike such forms as classical hatha and vinyasa, here great importance is attached to smooth transitions between exercises.
Fast and intense
The term "strength" comes from the fact that this form, much more than the other, increases the level of energy perception and is much more fitness oriented and consists of dynamic elements.
- This is an intense and fast-paced session that makes you sweat a lot.
- Power yoga for weight loss is an intense and dynamic form of burning calories and shutting down the body's emotional reactions.
- Strength asana is more than a workout—it's an art form that allows us to rediscover our relationship with our own bodies.
Pigeon
This pose allows you to develop the muscles of the hip joints. The asana is especially beneficial for men who lead a sedentary lifestyle.
Exercise provides several benefits:
- Improves blood circulation in the groin area;
- Develops spine flexibility;
- Allows you to relieve tension accumulated during the working day.
Step by step it will look like this:
- You need to take a downward-facing dog pose.
- The right leg rises and the whole body stretches.
- We take a “step” with the right knee to the right palm.
- The foot of the right leg is moved to the left so that an acute angle is formed at the knee.
- The left leg moves back so that it becomes possible to move closer to the thigh.
- The left foot is rolled over the outer thigh and the pelvis is in a closed position. The largest pelvic bones point forward.
- If the previous movements did not cause any difficulties, then at the next stage the elbows are placed on the floor. First left, then right. The fingers are joined into a lock.
- The forehead falls on the “lock”. You can rest a little in this position.
- The arms are extended forward and the stomach drops onto the thigh.
- Exit from the asana is carried out in the reverse sequence of movements.
Important! There should be no feeling of discomfort or pain when performing the exercise.
Advantages and disadvantages
The benefits of power yoga are:
- Strengthening balance sheets
- Development of flexibility
- Muscle development
- Improvement of internal organs
- You can lose weight with regular exercise
- Strengthening the nervous system
The disadvantages of this direction include:
- Difficulty of exercises
- Beginners should only study under the supervision of an experienced teacher
- If performed incorrectly, injury and damage may occur.
- Power yoga is recommended for men and people with good physical fitness
Lizard
And this pose is also used to relieve tension in the pelvic area. This is done as follows:
- A low lunge is made with the right leg and at the same time the palms rest on the floor at shoulder level.
- The right foot turns outward.
- The knee of the right leg is moved to the side, and the body is lowered towards the mat.
- The forearms are lowered to the level of the elbows.
Those who want to complicate the exercise should squat their pelvis as close to the floor as possible.
1.Forearm plank
Get on all fours and lower your elbows to the floor, placing them shoulder-width apart. Interlace your fingers and tuck your little fingers inward to avoid putting pressure on them. Strengthen your forearms the entire length to the base of your wrist and extend your legs one by one back, keeping your toes tucked. Position your torso parallel to the floor and look at your thumbs. Lift your belly button towards your spine and, resting on your elbows, imagine that you are trying to pull your elbows and legs towards each other. Hold for 1 minute or longer.
Plow pose
This asana is also called “halasana”. According to reviews from experts and men who have used this yoga exercise, it has a beneficial effect on male potency, helps restore male strength and improves the quality of sexual life. The pose is performed as follows:
- The starting position is to lie on your back.
- Then the legs and lower back slowly rise.
- The toes rest on the floor.
- Hands support your back.
Important! Legs should be straight. You should lean not on your shoulders, but on your upper back. You should hold this position for up to twenty seconds. The exercise is repeated two to three times.
“Plow” normalizes blood flow in the pelvic area, affects the adrenal glands and thereby activates the formation of sex hormones.
After the exercise, men feel cheerful and energized.
It should be noted that the “plow” pose is contraindicated for hypertensive patients and people suffering from displaced intervertebral discs.
Yoga that adds energy
In contrast, other types of practice give peace and relaxation (many people think about a bath, aromatherapy massage and even sleep). After a yogic session of power yoga, you feel energized, even if you had a hard time. The principle at work here is: The more energy is used, the more is returned.
Power yoga exercises are the ideal way to achieve great looks, maximum flexibility and longevity. It is characterized by the following elements:
- exercises involve your own body weight.
- powerful breathing, which determines the rhythm of training and the duration of one position (usually the asana takes no more than 5 breaths);
- quick and smooth transitions between asanas, similar to dance;
- incorporating Pilates and fitness movements into the sequence of exercises.
Bridge
This asana is ideal for people leading a sedentary lifestyle. The lower back is strengthened, heaviness is removed from the legs, and the thyroid gland is stimulated.
The exercise is performed as follows:
- You need to lie on your back.
- The knees are bent and the feet are at shoulder level.
- The arms are extended along the body, and the fingers touch the heels.
- While resting your feet on the floor, you should, while inhaling, raise your hips up and round your spine.
- The legs and buttocks tense to lift the hip upward as much as possible.
There are many more different poses, but experts recommend starting to practice yoga using the exercises described above.
Who is it suitable for?
Power yoga develops breathing well because the exercises are performed at a fast pace. This type of yoga is suitable for many people:
- If you love physical activity and enjoy it.
- Athletes who practice martial arts.
- Women who want to lose extra pounds.
- It is most preferable for men seeking to build and strengthen muscles and shape their body contour.
Photo of a yoga complex for men
Reviews from women
Alina, 30 years old: “I go to yoga and the pool, I bought a subscription for three months. I am completely satisfied that there are no restrictions. Practices help you relax after work and improve your mood.”
Maria, 28 years old: “I’ve been going to yoga for the second year. The club is warm, smells good, you can see that the staff takes care of the props and exercise equipment - everything is clean. I have problems as a woman, heavy loads are contraindicated, but yoga is what I need. And my figure tightened and my stretching improved.”
Inna, 36 years old: “I like the instructors at La Salute. I’ve been going for three years now, I started from scratch. During this time, I lost almost 20 kilograms, and not a single muscle ever hurt. I signed up for fitness with Konstantin, the doctor examined me and gave me nutritional recommendations. But after several training sessions, the instructor himself recommended yoga to me, and I went to Olesya Samsonova. I always thought it was boring, but no. For beginners it’s great; if it doesn’t work out, the coach patiently explains.”
