The formula for a successful life is simple! You must be healthy, strong and keep fit and in good shape. However, in endless stresses, a working routine and a fast pace of everyday life, it can be quite difficult to implement. Power yoga comes to the rescue. This is one of the modern directions based on ancient Eastern practice, which has a powerful positive effect on the human body. We will understand its features and technology.
History
There are many ways to strengthen the muscles of the body. Weight training, chemicals and active sports are affordable options. However, the first method quickly wears out the musculoskeletal system, the second does more harm than good, and the third has an age limit. As an alternative without side effects, a special set of physical and breathing exercises has been developed. Subsequently, he received the name "power yoga" (or power yoga).
The destination was created by the American Beryl Birch in 1995. Due to the emphasis on performing power asanas, it is often correlated with the ashtanga-vinyasa system. In a fairly short period of time, power yoga has spread throughout the world. Her complexes today are included in special wellness programs in Russia.
A characteristic feature of this practice is the continuous execution of a series of exercises interconnected by a dynamic link. To make classes more focused and focused, they are accompanied by smooth, quiet instrumental music. Dynamic ligament is understood as pranayama, designed to restore physical strength and a quiet rhythm of breathing.
Benefit
The main goal of power yoga is to strengthen the muscular frame and the bone-ligamentous apparatus. The dynamic execution of exercises prevents the joints from becoming entrenched and allows the spine to be flexible and maintain a healthy, beautiful posture. Balance exercises improve coordination. In general, practice has a positive effect on the cardiovascular and nervous systems. It can be performed every day, it does not cause emotional fatigue, on the contrary, it increases the general tone and mood.
Do not forget about the external effect that power yoga produces. Exercises are regular and with a gradual increase in the number of approaches and the degree of load form an athletic figure. In this case, no additional shells are required, with the exception of the weight of one's own body.
Instead of diet
Practice is equally beneficial for women and men. It is not for nothing that this direction has been defined as “power yoga for weight loss”, since active exercises, coupled with proper breathing, quickly remove extra pounds, giving the female figure more grace, flexibility and femininity. It is noteworthy that yoga does not exist on its own, individually, but extends its practice to a healthy diet. The advice of competent instructors will help not only in the correct execution of exercises, but also in the formation of a healthy diet.
For men
Power yoga affects men a little differently than women. The emphasis here falls more on the development of the muscle frame and increase endurance. Plasticity, joint mobility are improved. So gradual healing effect and different from other types of physical exertion power yoga. Exercises of usual muscle pumping turn a man into a static relief mountain, the practice of power yoga, on the contrary, retains the flexibility of the body, ease of movement, with the accompanying acquisition of noticeable muscular strength.
disadvantages
Having familiarized with the huge list of useful properties of power yoga, everyone will probably want to plunge into this wonderful practice. However, there are certain shortcomings, or limitations, in this area that must be reckoned with. The first is preparation. Strength exercises, no matter how simple they may seem from the side, are quite complex and require specialist correction. Only a power yoga instructor can help to start working correctly not only with the external, but also with the internal muscles.
It should also be remembered that yoga is a difficult practice. It consists of several stages of revealing one’s spiritual and physical abilities. Therefore, proceeding immediately to power yoga, bypassing the initial skills of hatha yoga and pranayama, is simply illogical.
Expectation
If, nevertheless, a decision has been made to begin power yoga classes for beginners, then you need to set yourself up, what you should expect in such training. Pranayama is focused on the practice of deep breathing with the stomach, the physical side is on the inclines and bends, push-ups, squats, bar and lunges.
Complex for beginners
The creator of the direction, Beryl Birch, specially developed several stages, or difficulty levels, which correspond to different physical characteristics of practitioners. So, power yoga for beginners includes a set of seven exercises, gradually working out various muscle groups. First, the load goes to the muscles of the legs.
Sumoist Pose
Technique : put the legs wide (70-90 cm), turn the feet to the sides, connect the palms at the chest level in namaste (eastern greeting). Bend your legs at the knees and drop down. The hips turn outward.
Warrior pose
Technique : take a step-lunge forward. The front leg bends to a right angle, the back leg is straight, the heel is pressed to the floor. We bend our hands, we direct our elbows back. Palms clenched into fists. The main thing in this exercise is to evenly distribute body weight. Repeat the same on the other leg.
Now you can proceed to training triceps.
Six point pose
Technique : take a pose while lying on your stomach. Raise the pelvis above the floor, the emphasis is on the knees. Hands along the body are bent at the elbows. The palms should be under the shoulders. The body case is torn off from the floor by 5-10 cm. Thus, the position is based on six points: socks (2), knees (2) and palms (2).
We turn to exercises for the muscles of the hands and the deltoid muscle.
Sage Pose
Technique : make a wide lunges forward with the right foot. We bend over and put on the floor perpendicular to the left hand. We turn the body to the right, while turning the right foot to the right, and put the left foot on the outer edge of the foot. To balance, with your right hand we stretch up, tighten the abdominal muscles and push the pelvis forward. We do the same exercise on the other side.
Now the exercise covers the muscles of the forearm and abdomen.
Strap
Technique : lie on your stomach, bend your elbows. They should be exactly under the shoulders. Raise the body, pelvis and legs above the floor. The fulcrum is the elbows and socks. The stomach is pulled and tightened buttocks. From the side, the body and legs should be in a straight line.
And crowned with a set of exercises to strengthen the muscles of the abdomen and back.
Boat pose
Technique : lie on your back, lift your straight legs and body at the same time about 10 cm. The lower back is firmly pressed to the floor. Hands reach for the legs, tensing the abdominal muscles.
Grasshopper pose
The technique is similar to the previous exercise: lie on your stomach, raise your legs and body at the same time. The neck continues the line of the spine (without kinks). Pull your arms back and up, hold your legs together.
Throughout the complex, breathing should be kept rhythmic and deep. In time, the exercises take no more than 15 minutes. After completion, you need to drink water and lie down for a few minutes in a relaxing shavasana (corpse pose).
Recommendations
This type of exercise requires some physical preparation. Therefore, it is very difficult for beginners to cope with the load at first. More comfortable in this practice are men and women who, before starting classes, led an active lifestyle or engaged in power sports. But still, do not be scared if there is no such base. Power yoga with a moderate build-up of stress is focused on quick adaptation and entry into the desired rhythm. Today there are a lot of videos, course records, allowing experienced people to perform power yoga complexes on their own.