Power Yoga


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Power Yoga

  1. 1. Power Yoga By Mili Motwani
  2. 2. Power Yoga <ul><li>Power yoga means practicing Astanga yoga </li></ul><ul><ul><li>With more powerful breathing techniques </li></ul></ul><ul><ul><li>Building substantial internal heat through Vinyasa, or moving fluidly from one posture to another </li></ul></ul><ul><ul><li>Power yoga is considered to be a very athletic form of yoga with postures that are physical, fiery and powerful </li></ul></ul>
  3. 3. Difference between Power Yoga and Yoga <ul><li>Main difference is the breath </li></ul><ul><ul><li>With each movement, In & out of a posture, is a prescribed inhalation or exhalation </li></ul></ul><ul><li>Power Yoga includes asanas, exercises and followed by a stretch – this entire set is typically known as an Exercise Module </li></ul>
  4. 4. De-mystifying Power Yoga <ul><li>Power Yoga basically consists of Surya Namaskar </li></ul><ul><ul><li>In which two new challenging positions </li></ul></ul><ul><ul><ul><li>Hip Hinge & </li></ul></ul></ul><ul><ul><ul><li>Tabletop are added </li></ul></ul></ul><ul><ul><li>It ensures a smooth transition from the standing position to the inverted position ( hamstring stretch) </li></ul></ul><ul><li>It strengthens the core muscles (Abs and Lower back) </li></ul>
  5. 5. Surya Namaskar
  6. 6. Two new positions in Power Yoga Hip Hinge Table top
  7. 7. Surya Namaskar in Power Yoga <ul><li>In the various Surya Namaskar position in Power Yoga </li></ul><ul><ul><li>We are doing strength and functional training </li></ul></ul><ul><ul><ul><li>Thus it is a combination of cardio and strengthening exercises </li></ul></ul></ul>
  8. 8. Hip Hinge <ul><li>Variations in this position </li></ul><ul><ul><li>Exercises which can be performed while holding on this position </li></ul></ul><ul><ul><ul><li>Shoulder Press </li></ul></ul></ul><ul><ul><ul><li>Shoulder stretch </li></ul></ul></ul><ul><ul><ul><li>Bicep curl </li></ul></ul></ul><ul><ul><ul><li>Bicep stretch </li></ul></ul></ul>
  9. 9. Table Top <ul><li>Variations in this position </li></ul><ul><ul><li>Exercises which can be performed while holding on this position </li></ul></ul><ul><ul><ul><li>Tricep kickback </li></ul></ul></ul><ul><ul><ul><li>Tricep stretch </li></ul></ul></ul><ul><ul><ul><li>Push and pull </li></ul></ul></ul><ul><ul><ul><li>Torso stretch </li></ul></ul></ul>
  10. 10. Hamstring position <ul><li>Similarly in every position of the Power Yoga Surya Namaskar </li></ul><ul><ul><li>We can do different exercise </li></ul></ul><ul><ul><li>Like in Hamstring position </li></ul></ul><ul><ul><ul><li>We can work on glutes </li></ul></ul></ul><ul><ul><ul><ul><li>By lifting one leg up and down </li></ul></ul></ul></ul>
  11. 11. A Typical Module
  12. 12. Power Yoga Module <ul><li>A module consists of </li></ul><ul><ul><li>Warm up </li></ul></ul><ul><ul><li>Surya Namaskar </li></ul></ul><ul><ul><li>Exercises </li></ul></ul><ul><ul><ul><li>Move fluidly from one posture to another </li></ul></ul></ul><ul><ul><li>Cool down </li></ul></ul>
  13. 13. Why warm up? <ul><li>Warm up is done generally to familiarize the body to the exercise </li></ul><ul><li>It assists in preventing injury </li></ul><ul><li>It improves person’s level of performance and accelerates the recovery process needed before and after the training </li></ul>
  14. 14. What is warm up? <ul><li>Warm up basically consists of stretches </li></ul><ul><ul><li>Stretches start from the toes and gradually progresses upwards </li></ul></ul><ul><ul><ul><li>For example for toe stretch it is holding in point & flex position </li></ul></ul></ul><ul><ul><ul><li>Calf stretch stand up on the toes </li></ul></ul></ul><ul><ul><ul><li>Ankle rotation </li></ul></ul></ul><ul><ul><ul><li>Shoulder stretch </li></ul></ul></ul><ul><ul><ul><li>Neck rotation </li></ul></ul></ul>
  15. 15. Benefits of warm up <ul><li>Direct physical effects </li></ul><ul><ul><li>Release of adrenaline </li></ul></ul><ul><ul><li>Increase of temperature in the muscles </li></ul></ul><ul><ul><li>Increase of muscle metabolism </li></ul></ul>
  16. 16. Yoga postures <ul><li>5 kinds of postures </li></ul><ul><ul><li>Standing, Seated, Twisted, Inverted and Supine or Prone </li></ul></ul><ul><li>These poses have accumulative effect on the body and so it is important they are practiced in the right order </li></ul><ul><li>Start with standing posture, seated posture are introduced next, followed by twist then inversions, prone and supine are done at the end of the practice session which should always be closed with relaxation </li></ul>
  17. 17. Advantages of the postures…1 <ul><li>Standing asanas build a strong foundation </li></ul><ul><ul><li>Help to develop strength, stamina and determination </li></ul></ul><ul><ul><li>Example – Tadasana, Tree pose, Warrior 1,2 & 3, Extended triangle pose </li></ul></ul>
  18. 18. Advantages of the postures…2 <ul><li>Seated asanas improve flexibility of the hips, knees and ankles </li></ul><ul><li>Reduce tension in the diaphragm and throat making breathing smoother </li></ul><ul><li>Example – Dandasana, Full forward bending, Head to knee pose </li></ul><ul><ul><li>Forward bends are beneficial for a good night sleep </li></ul></ul>
  19. 19. Advantages of the postures…3 <ul><li>Twist or Twisted asanas extend and rotate the spine </li></ul><ul><ul><li>Good for relieving back ache and stiffness in the neck and shoulders </li></ul></ul><ul><ul><li>Internal organs are stimulated – aiding in digestion </li></ul></ul><ul><ul><li>Example - Sukhasana </li></ul></ul>
  20. 20. Advantages of the postures…4 <ul><li>Inverted asanas revitalize the entire body system </li></ul><ul><ul><li>Brain is nourished by the blood that flows towards it </li></ul></ul><ul><ul><li>Example – Lying down angle posture, Shoulder stand, Head stand </li></ul></ul>
  21. 21. Advantages of the postures…5 <ul><li>Supine or prone asanas stretch the abdomen and increase flexibility in the spine and hips </li></ul><ul><ul><li>Some are restful while others strengthen the arms and legs </li></ul></ul><ul><ul><li>Example – </li></ul></ul><ul><ul><ul><li>Supine – Reclining hero pose, Prone leg stretch </li></ul></ul></ul><ul><ul><ul><li>Prone - Bow pose, Bhujangasana </li></ul></ul></ul>
  22. 22. Demonstration
  23. 23. Benefits of Power Yoga <ul><li>Power yoga bolsters flexibility, stamina and strength </li></ul><ul><li>Improves concentration </li></ul><ul><li>Releases tension </li></ul><ul><li>Develops good and proper posture </li></ul><ul><li>Tones the body </li></ul><ul><li>Bodily toxins are removed from the system </li></ul>
  24. 24. Some Contraindications <ul><li>Although anyone can practice yoga, it is important to realize that not everyone can do all the poses </li></ul><ul><li>Knee problem </li></ul><ul><ul><li>Reclining hero pose </li></ul></ul><ul><li>High B.P. </li></ul><ul><ul><li>Shoulder stand, Chakrasana, Table pose, Headstand </li></ul></ul>
  25. 25. Q&A
  26. 26. Thank you Contact : milimotwani@hotmail.com