On an exhale, lower your shoulders to about elbow height.On an inhale, move into high plank by shifting forward until your shoulders are stacked over your wrists.Press firmly into your hands and down with your heels as much as you can.Your head should be between your arms, facing your lower body. Start in Downward Dog with your feet hip-width apart, hands shoulder-width apart, fingers facing forward, and your hips pushed up into the air.Not pictured below: Savasana, Child's Pose, or whatever rest pose you prefer to finish it all off!.Crescent lunge, Warrior III, knee bend, lunge - 5 reps on each side.Active Child's Pose push-up/Downward Dog push-up - 10 reps of each move for 1 set.Eagle, lunge, back bend with eagle arms, Eagle - 2 sets on each side.Downward Dog, crescent lunge, open twist, Warrior II, crescent lunge, Downward Dog - 1 time on each side.Knee bend variation of Half Moon - 3 reps.Downward Dog, Warrior I, Warrior II, Reverse Warrior, Half Moon, Warrior II, Downward Dog - 1 time on each side.Downward Dog, Three-Legged Dog, knee to nose, knee across, Rockstar, knee to triceps, arm balance - 1 time on each leg.Downward Dog, Three-Legged Dog, knee to nose, knee across, knee to triceps - 1 time on each leg.Jump Switch Lunge - 3 sets of 30 seconds.Squat to stand/Crow Pose leg lift - 30 seconds of each move for 1 set.Warm-up: Downward Dog, high plank, low plank, Upward Facing Dog, low plank, Downward Dog - 3 to 5 times.Warm-up: Downward Dog, high plank, low plank, Upward Facing Dog, Downward Dog - 3 to 5 times.Warm-up: Downward Dog, high plank, low plank, high plank, Downward Dog - 5 times.Try this intense power yoga workout the next time you're looking for a way to stretch, strengthen, and feel like a badass all at once. "It can cause a shift in perspective in your day." And we all have days where we could really use that. "This is the perfect routine to make yourself feel like Wonder Woman, like you can conquer anything you set your mind to," Lyons says. You'll do lunges, balances, core work, and more-making this a total-body workout that's challenging, effective, and fun.Ĭhallenging, fast-paced power yoga workouts will definitely make you stronger, but they can also bolster your confidence and mental power off the mat. Then come moves and sequences that progress as the workout goes on, "building upon the core strength, stability, balance, and heat generated from the one before," Lyons says. It starts with an awakening sequence, which is a modified version of a Sun Salutation. The workout she created for SELF (below) follows a format similar to most classes at Lyons Den. "Power yoga is an efficient way to get everything in one: stretch, strength, sweat, cardio, and rejuvenation," she says. Her studio teaches a method called Baptiste Power Yoga. When I'm pushing myself, I am 100 percent focused on the task at hand-and I also feel really accomplished after.īethany Lyons, founder of Lyons Den Power Yoga in New York City, knows a thing or two about challenging, strength-building yoga. If I'm too unengaged physically, my mind wanders and I can't stay in the moment. Testing my skill and strength requires a ton of focus, and I find that a yoga workout that's more demanding is better at keeping my mind present. I prefer yoga that challenges me physically. Personally, I fall into that second category. For others, higher intensity gets them feeling strong and centered. For some people, relaxing, low-key poses will do the trick. It's great for stretching, refocusing your mind, and unwinding after a long day.
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