Power yoga: asanas for men (photo). Power yoga for beginners Power yoga exercises

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Power Yoga - Power Yoga

(Power Yoga) is one of the youngest fitness-oriented styles that combines movement and static, relaxation and concentration, balance and breathing techniques to build a beautiful and strong body. The foundation of the school is Ashtanga Vinyasa yoga, a rigid and dynamic technique proposed by the guru Pattabhi Jois in the sixties of the last century.

power yoga created for those who enjoy intense physical activity, like to test their strength and are not afraid of difficulties in practice. It is ideal for martial arts athletes, command types sports, athletics, surfing, running, as well as for people who have already acquired excellent physical shape and do not want to lose it.

Despite the fact that this direction has several levels of difficulty, classes will be difficult for a weakened and unprepared person, therefore, before starting practice, you should consult with an experienced instructor. Definitely not worth doing Power Yoga people with spinal injuries and heart problems.

Power yoga style features

In general terms, the method is very similar to Ashtanga Vinyasa Yoga. Given the fact that it is based on the two lower levels of the famous direction, and has no author's modifications, one cannot but agree with this. However, the practice of this style still has its own characteristics, allowing it to be considered an independent school.

power yoga focuses on the development of physical strength, flexibility and energy, it includes, above all, exercises for muscle loading and stretching. works more with the body shell of the student than with his consciousness. A harmonious emotional state, the development of concentration of the mind, getting rid of psychological blocks, tension and negative thoughts are only a consequence of successfully overcoming difficulties during diligent practice.

Unlike the technique Pattabhi Jois, this direction offers variability of sequences, shorter sets, somewhat simplified detuning of asanas and the absence of a bunch ujjayi-bandhi-drishti.

Power yoga pays special attention to breathing practices and the development of attention, since the latter are necessary condition when performing sequences interconnected by dynamic links (vinyasas) and performed at a fairly fast pace.

Start sequence ( Yoga Chikitsa) and average sequence ( Nadi Shodhana) proposed Pattabhi Jois, formed the basis of the levels of this direction.

According to Ashtanga Vinyasa Yoga, these are the most significant sequences for a beginner yogi and can take several years to master. However, due to the fact that each asana has several modifications, including for beginners, the practice becomes accessible and uncomplicated even for people without special physical training.

How is the lesson going?

Sequences consist of blocks of exercises that include dynamic loading, which alternates with relaxation and stretching. The latter involves those muscle groups that were involved in asanas. Each block is completed by dynamic Pranayama, which promotes recuperation after exercise and improves the flow of oxygen to the tissues.

All exercises and blocks are interconnected through vinyasas, thanks to which the practice is continuous and resembles a smooth dance from the outside. The style of the school does not use a fixed set of asanas, so each class can be quite different from the previous one.

Effect

This style creates a strong and flexible body that can withstand injury and increased stress. Regular exercises even out muscle imbalance, positively affect nervous system, improve the functioning of the heart and digestive organs, help get rid of excess weight and toxins that are excreted through the skin along with sweat.

Power yoga teaches maximum concentration, helps to get rid of stress and depression, develops willpower and relieves nervous tension.

Additional materials on this topic

The style that became the basis for Power Yoga: Ashtanga Vinyasa Yoga.
History of occurrence Ashtanga Vinyasa Yoga: Ashtanga Vinyasa Yoga.
History of occurrence Power Yoga: " ".

Article title	Author
Kundalini Yoga		10991
Children's Yoga		7774
Yoga for pregnant women	Ivan Sychev	5420
Power Yoga - Power Yoga		4860
Agni Yoga	Marchenko Natalia	4356
Jivamukti Yoga		3635
Yoga Nidra		3360
		3024
Iyengar Yoga		2795
Kriya Yoga		2672
Karma Yoga		2429
Yin Yoga		2410
Ashtanga Vinyasa Yoga		2271
		2040
Yoga Pilates		2039
Yoga of Patanjali		1789
Nadi Yoga		1786
Swastha Yoga		1706
Sivananda Yoga		1564
swara yoga	Swami Satyananda	1255
Baby Yoga - Yoga for babies	Rosanna Kalliabetsos	1246

Directions of Yoga

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Agni Yoga

Agni Yoga- this is a living spring, beating to quench the thirst of a new person of the sixth race, born on planet Earth. The new era of Aquarius brings the cleansing of our consciousness from selfishness and selfishness of egoism with all the shortcomings that accompany this sin. The renewed consciousness enters the new age of Maitreya, which gives us knowledge on the verge of a leap into the unknown. At a turning point in the development of the planet, the teaching of Agni Yoga was given from the heights of spiritual experience.

Ashtanga Vinyasa Yoga

The founder of this school is Shri Krishna Pattabhi Jois(born 1915), disciple of Krishnamacharya. This is a rather "severe" direction in terms of the requirements for the physical abilities of practitioners. This refers not to the requirements for flexibility, but for the general resources of the body (the degree of functional load). However, Pattabhi Jois does not want to adapt the system to the limited abilities of students, as, in his opinion, this will lead to a profanation of the method.

Baby Yoga - Yoga for babies

Baby yoga classes help parents learn to better understand the needs of their children. Parents or caregivers learn to read toddlers' "cues" by observing their reactions during activities. Loving treatment for toddlers in class includes dry massage, gentle sequences of yoga, ups and downs, support, which is pleasurable and relaxing and stretching for mom.

The practice of hatha yoga in this school is the performance of a small amount of asanas, cleansing procedures and pranayamas. The practice is mainly focused on therapeutic goals. However, a significant role is given to the concept Kundalini and dealing with this aspect of Indian metaphysics.

Choosing the direction and style of Yoga

Each of the currently existing styles has its own specifics, sets certain tasks for the practitioner and focuses on one or another aspect of yogic knowledge. The main task of a person who first discovers an amazing yoga world, consists in choosing the ideal technique for him, depending on personal preferences, the underlying goal and the state of health.

This set of exercises will take you only 12 minutes of free time! Feel a surge of strength throughout your body, pleasant warmth and lightness in your head. Try to give your body some precious minutes :)

1. Plank

This posture allows you to feel strong, it involves all the muscles of our body. But most importantly, the abdominal muscles are turned on to stabilize the spine.

Technique: place your knees and palms on the floor. Spread your hands shoulder-width apart. Straighten your legs and lift off the mat. Pull in your belly. Mentally draw a line from the crown to the tailbone, the back should be strong, straight. Legs are straight.

2. Chair Pose (Utkatasana)

This pose tones the whole body.

Technique: legs can be at the distance of the hips, and together. Bend your knees, placing your weight on your heels so that your knees don't go over your toes. Try to keep your pelvis in a neutral position. Press the stomach against the spine, and while inhaling, lift the ribs forward and up. As you exhale, raise your arms up, lining them up with your back. Do not press your shoulders to your ears.

3. Staff posture on four supports (Chaturanga Dandasana)

This pose is great for developing strength in the arms and chest.

Technique: from the bar, go to the very tips of your toes so that when you bend your arms, they are at an angle of 90 degrees. Press your stomach against your spine and bend your arms. The back is straight. If you feel that it is very difficult for you to be in it, then everything is correct. You can always make a simplified version from your knees.

4. Sage Vasistha Pose (Vasisthasana)

This pose stabilizes the core, trains the oblique muscles of the abdomen and the press.

Technique: from the bar, transfer the weight of the body to the right arm and right leg. Press the left foot to the right, and raise the left hand up. Don't lean on your hand or feet. Keep your pelvis straight. The left hand is in line with the right. Make an approach on the other leg.

5. Warrior Pose 2 (Virabhadrasana 2)

This pose strengthens the back of the legs and back.

Technique: From the plank, lunge with your right foot. Knee over the toe of the left leg, at an angle of 90 degrees, the left leg is straight and strong, remains on the toe. The pelvis is straight. Hands go up, palms facing each other. Repeat on the second leg.

6. Warrior Pose 3 (Virabhadrasana 3)

Pose for developing balance and strength! The perfect combination!

Technique: from a standing position, bend your knees, take your right leg back and up. With an exhalation, lower the body parallel to the floor, arms forward with palms facing each other. Straighten your legs. Hold the pose for as long as possible.

7. Crane Pose (Bakasana)

In order to strengthen the arms, shoulders and back, the simplest balance on the arms is bakasana. Feel strong inside and out.

Technique: sit on your toes, place your palms on the mat shoulder-width apart. Spread your fingers, spread your elbows slightly to the sides. Rest your knees on your armpits and lift your pelvis up. Don't round your back. Then shift your body weight forward onto your hands, and try to lift first one leg, then the other, then both legs. Engage your pelvic floor muscles and pull your belly in toward your spine.

Important points in the practice of power postures of Hatha Yoga: Teaching power postures often requires the personal guidance of a teacher (there are also contraindications: see below).

Strength poses are best practiced regularly (than 3 hours once a week, preferably 15 minutes every day), but not the same every day: either take a break for 1-2 days, or do other poses that load other muscles. Otherwise, there is a danger of "burning out", losing interest in the practice, especially if you are involved in it very energetically. You should not have a feeling of severe fatigue, loss of energy after class, throughout the day and the next day.
Practicing power poses strengthens the arms, shoulders, and back. It really opens the chest and improves posture - if you do not forget to do counter-poses so as not to close the chest, "pumping" only the pectoral muscles - in particular, do poses for power backbends: Shalabhasana (locust pose), Bhujangasana (cobra pose), Sarpasana (snake pose) and the like. The practice of power postures without compensation and strengthening of the back muscles can form a “boxer’s posture” with a clamped chest, which also affects the emotional state (“blocks” Anahata, etc.).
To relieve tension after performing one or another power posture, you can use a short (1-3 minutes, or 20-30 breathing cycles) Savasana; The greatest relaxation effect comes in Savasana if you meditate on the breath. At the same time, it is necessary to track this process in as much detail as possible, and to conduct a mental calculation, i.e. mentally pronounce “I inhale” or “I exhale”, and the number of inhalation or exhalation (for example, inhale for 27. Exhale for 27, inhale for 26, exhale 26, etc.), or read a mantra of a suitable length and serial number half-cycle of breathing (for example, "Ohm-1", "Ohm-1", "Ohm-2", "Ohm-2", "Ohm-3" ... etc.).
If you feel that it was not possible to qualitatively relax the worked and tense muscles in Shavasana, you can do a dynamic asana, like Marjari-asana (cat pose), which allows you to soften the muscles: in this case, the dynamic pose is performed half-heartedly, relaxed, with full attention to work (softening) of muscles. Breathing in the pose should not go astray, there should not be profuse sweating - these are signs of excessive tension in the pose. If breathing became very frequent, lost AFTER leaving the pose - the same thing, most likely you are “processing”!
Many power poses can be performed on a hold after inhalation. Inhalation is performed before entering the asana, entry and retention are made on a delay, exhalation is performed at the exit from the asana and ends at the moment of complete exit. This is followed by relaxed, natural breathing, without any intervention. When breathing is restored, you can do one or more approaches, or a counter-asana (compensation) and then move on to the next exercises. The appropriate counterpositions for the power asanas that you do can be suggested to you by the teacher in class.
It is important to remember that if you practice short, "strength" sets to a difficult asana, the corresponding muscles may begin to grow. At first, this may be necessary (for mastering asanas that you are not yet able to do - say, “pumping” the neck is needed for the safe practice of inverted poses), but in the future it may become undesirable, because. creates an unnecessary burden on the heart, requires more high-calorie food. In this case, it is necessary to switch from short strength approaches to a longer retention of a lightweight position in the asana (i.e. shift the emphasis from the strength component to endurance training), this “dries out” the muscles and makes the body slim and very strong, without a noticeable increase in muscle mass . This process is described in detail in the special sports literature.
In general, it is worth considering that performing a significant number of power asanas can form an “aggressive” hormonal background in a practitioner (whether it be a man or a woman). For example, performing power poses for squatting, such as Uttanasana (“squatting pose”), Kashtha Takshanasana (“chopping wood pose”) can increase conflict, reveal hidden aggression - both in men and women. Performing dynamic power postures (Druta Halasana, etc.) and complexes (Surya-Namaskar in many circles) actively increases Vata-Dosha (“Wind”), which can cause nervousness, conflict, disrupt the ability to concentrate - in this case, the complex must be performed with Drishti and in the state of Unmani, to compensate for the effect, Savasana, the practice of static postures and breathing exercises after that.
For each posture - including power - there is its own Drishti - a point for mental concentration (with the exception of Navasana - the “boat position”, in which you need to concentrate on the movement and tension of the abdominal muscles, as well as breathing). So, for example, for Lolasana (swinging pose), such a point is Anahata-chakra, for Kukkutasana (rooster pose) - Muladhara. By concentrating our mind's eye on Drishti, we achieve several goals at once: we make the pose physically more stable, we collect attention inside (without being distracted by how other practitioners in the class do the pose), we strengthen one or another energy center (chakra), discharge the flow of thoughts and thus saving mental energy.
Many power asanas require the concentration of strength only in some muscles, while the rest of the muscles should be as relaxed as possible - as much as possible without losing shape. Typically, the areas that need to be relaxed include the face, abdomen (when not "working" in the asana), shoulders, perineum, legs (unless, again, they are "working"). Many at the beginning of the practice of power poses are not able to track the tension in the areas that need to be relaxed. Then either a knowledgeable teacher can help you, or you need to try holding a pose for a long time - when a person begins to conserve strength in the utmost performance, the body naturally releases muscles that do not work to maintain shape, but strain "for company" with carriers. Power postures, paradoxically, can be effective in promoting relaxation. This is a property of muscles - if the muscle has worked well, tensed, then it is easier to relax it qualitatively. If you put several power poses at the end of the yoga complex, Shavasana usually goes deeper, it is especially good to use Naukasana (aka Navasana - “boat pose”) in this regard, because. it strains almost the entire body.
It is important not to power those asanas that do not require active muscular work, this is very difficult for beginners who find it difficult to perform almost any posture, and the difference between a posture that deepens through conscious relaxation and a power posture is not felt. Here the personal guidance of the teacher will help, and of course personal practice. In general, it's easy to remember that poses that put stress on the lower back or knees aren't done as strength poses, at least not in the beginning. For example, forceful impact in such poses as Paschimottanasana and Ardha Matsyendrasana, Pada Prasar Paschimottanasana is fraught with injury. In a number of other poses - for example, Bhujangasana - it is important to build a line of force along which muscular work will go (we stretch the body forward and upward), instead of indiscriminate "strength work" (no need to pull the body back into a deflection, this can overstrain the lower back). Strength work in a number of other asanas (Trikonasana, Virasana, Utthita Trikonasana) is generally gradually - with practice - replaced by competent traction work and the correct distribution of weight on the bone frame (muscles hang on the skeleton).
Never create "complexes" for personal practice of only power poses. Do not practice "thematic complexes" that affect only one muscle group or create only one direction of influence (only twists, only handstands, only handstands, etc.). Be sure to build power poses into the outline of ordinary practice - this allows you to make the impact on the spine and muscles complex and harmonious.
Do not neglect a full (5-15 minutes) Savasana at the end of the class, especially if it included power asanas. After a complex of asanas, Shavasana is practiced, then pranayama, and meditation (or mantra yoga) follow. If time permits, after a class with strength elements, it is good to do Yoga Nidra.
Thought control (Unmani mudra) means that we try to defuse the flow of thoughts during the practice of power poses, do not pronounce various aspects of the pose to ourselves, but simply do it, knowing how to do it. Letting go of mental chatter during a power pose is an indicator of mastery. If it is difficult to simply stop the mental leapfrog, you can count the breath or read a mantra, or distribute attention throughout the body. Helps in reaching Unmani in a power pose and Drishti - concentration on a certain point. These points are known by experienced teachers, and they are also listed in the reference literature.
Practice Vayargya (yogic detachment, unshakable calmness) in the practice of power postures. This means: do not allow the appearance of "sports anger" when performing such practices, do them "with a cool head" and without neglecting Unmani and Drishti. If you see how someone performs a power asana outwardly "better" than you - do not be upset, especially since you do not know what state the mind of this person is in. Don't brag about doing power asanas and don't show them to impress others, because this inevitably creates a misconception about the goals of yoga and makes you appear superficial.
If possible, avoid drinking water, especially cold water, during class (especially juice and sports drinks). If you are very thirsty in class, it is better to drink water BEFORE practice, for 15-20 minutes (preferably half an hour). And it is also good to wait at least half an hour after yoga practice, and only then drink as much as you want. The same, to an even greater extent, applies to food: it should take at least 3 hours after eating, before practicing yoga, and it is better to eat no earlier than an hour after its completion in order to “absorb prana”, to get the beneficial effects of exercises. Do not take a cool, especially cold shower after class - it is better to do this BEFORE the class (if there are no health contraindications).

LIMITATIONS to power practices. It is worth considering that there are a number of contraindications to performing power asanas, including usually they include: heart disease, high blood pressure, prolapse, spinal hernia or similar conditions, back pain of various origins. In general, for any serious back problems, power poses should be avoided until recovery. Women should not perform power poses during menstruation, or do it with caution; power poses are contraindicated in late pregnancy (it is better to consult a doctor).

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Currently, there are many different methods and methods for improving physical fitness and promoting health. One of these is considered to be power yoga (power yoga), which is an independent sports direction. The developer is Beryl Bender Birch, who back in 1995 proposed to practice unique asanas aimed at working out the muscular atlas of the entire human body. This direction differs from classical practices in its complexity and effectiveness in losing weight. About the benefits of this direction, and how power yoga is used for weight loss, read this article.

Power yoga is an optimal type of sports activity that is ideal for those who want to lose extra pounds and at the same time not torturing themselves with exhausting loads and strict diets.

The practice of yoga is a special physical activity that allows you to develop comprehensively and learn to live in harmony with the outside world. Power yoga differs from the classical teaching in that it combines elements aimed at achieving a specific goal - improving the body. This effect is achieved through the use of special techniques and alternating exercises (asanas), which contribute to the development of flexibility, plasticity, endurance and weight loss.

The huge advantage of this technique lies in its versatility, because power yoga is suitable for absolutely everyone. Despite the fact that the direction of power yoga was originally developed for the needs of people who prefer intense exercise, the practice is currently used to achieve completely different goals.

If you watch a video with power yoga training, you will notice not only the different ages of practitioners, but also the fact that power yoga has several stages of difficulty. Of course, at first glance, the subtleties of the implementation of one or another are almost imperceptible. This suggests that power yoga is very simple. However, having become acquainted with the practice closer, you can understand that there are asanas that are different in complexity. Therefore, everyone will be able to choose the most optimal exercise option for themselves, taking into account the individual characteristics of the body and the degree of physical fitness.

Practicing according to the method of power yoga, you can gradually create muscle mass, which will actively absorb and convert fat tissue into useful energy. This principle of yoga helps to lose weight, simultaneously increasing the relief of the body and making you slimmer. On average, by regularly doing this yoga, you can burn about 400-600 kcal per 1 hour of classes.

In addition, by practicing power yoga, you can experience, in addition to the effect of losing weight, other benefits:

strengthening the muscular atlas of the whole body;
improvement of the central nervous system;
creating a balance between practical skills and spiritual experience;
training of the vestibular apparatus, improvement of coordination of movements;
increase in flexibility, plasticity, grace.

To really experience all the benefits of power yoga, you need to know the main rule of training.

The most useful is the delay in the accepted asana for exactly 80 seconds. Practitioners note that having sustained stress in this period of time, you will be able to activate all the processes necessary for losing weight and general strengthening.

Well, in addition to this, in order to get the maximum benefit, it is important to monitor the performance of asanas, because not only the outcome of the training, but also the likelihood of injury depends on the correctness of the position taken. If the movements are played correctly, the risk of injury or sprains will be minimized.

A set of exercises

As previously mentioned, power yoga is suitable for absolutely everyone, regardless of age and fitness level. Beryl Birch has developed a system of power yoga exercises that represent several stages of difficulty. For example, the complex for beginners includes several effective exercises that are not difficult, but allow you to work out all muscle groups. With him, perhaps, it is worth starting training.

For newbies

Power yoga for beginners is represented by seven basic exercises:

Sumo wrestler asana. Starting position - standing straight with legs wide apart (about 85 cm) and feet turned to the sides. Having joined the palms at the chest in a greeting (namaste), you need to go down, bending your knees and turning your hips outward. After lingering at the maximum point for 80 seconds, also smoothly return to the starting position.
Warrior Pose. I. p. - standing straight with arms extended along the body. From this position, lunge forward with one leg, bending it at the knee until a right angle is formed, pointing the toe forward. The second leg rests with a full foot on the floor and remains straight. We raise our hands above our heads. In this position, you should remain for 80 seconds, after which you can return to and. n. and repeat the exercise for the other leg.
Asana of the Sage. I. p. - almost the same as in the previous case, only in it you need to lunge with your foot, crossing it with the second (see photo). The free hand rises up, forming a straight line with the hand in support. To do this, you will need to turn the body up a little, balancing on three points (an arm and 2 feet).
Asana of six points. The name of the asana indicates that the practitioner needs to take a pose, touching the floor with only six points of his body. I. p. to perform this asana - lying on your stomach on the floor with your hands resting your palms on the floor under your shoulders. From this position, the pelvis, chest and head are slightly raised. Thus, you stand in a stance, leaning on six points - palms, knees and toes.
. This asana is familiar to many. To perform it, you need to lie on your stomach, placing your palms at shoulder level. From this position, you need to raise the body, leaning on your elbows and socks. Straining all the muscles of the body (especially the abs and buttocks), it is necessary to stand in this position for 80 seconds, and then slowly lower to the floor.
Asana Boats. I. p. - lying on your back with arms extended along the body. Gently raising your head and bringing your chin to your chest, raise straight arms and legs about 10 cm from the floor. Try to stretch forward with your toes and arms, tensing the muscles of your whole body.
Asana Grasshopper. I. p. - lying on the stomach with arms extended along the body. Lifting your head off the floor, raise it so that the line of the neck extends the line of the spine. At the same time, lift your arms and legs 10 cm off the floor and try to stretch them back, stretching the body itself forward.

For beginners who are more or less familiar with the practice of yoga, you can use the complex of asanas suggested in the video as a power one.

Average level

Power yoga offers exercises of an average level of difficulty:

Asana Triangle. I. p. - standing with legs wide apart, feet are perpendicular to each other. Turning the body and one leg, as shown in the photo below, touch the heel with one hand, with the other, continuing a straight line, direct the top.
Asana Cobra. Lying on your stomach and placing your palms near your forearms, raise your body. Aligned to the formation of a natural deflection in the lumbar region, stay in a stand on straightened arms for about 80 seconds.
Asana of the King of Pisces. I. p. - sitting on the buttocks with crossed legs and feet pressed to the hips. Place your left elbow on your right thigh, fixing it, and bring your right hand back, turning your head and back at the same time.
Asana tree. I. p. - standing with arms extended along the body. Join your palms at chest level (namaste) and lift one leg, placing its foot on the thigh of the other leg. While balancing on one leg, stand as long as possible.

These are just some of the power yoga exercises that help you lose weight. Having decided to do this technique, remember that yoga can bring you closer to the desired result only if you train regularly. Therefore, try to correctly allocate your time and devote at least 30 minutes to yoga every day.

All people want to be healthy and strong, have a strong trained body, bulging muscles and harmonious weight and proportions. Someone believes that this can only be achieved with the help of persistent strength exercises with significant weights, some use steroids, while others prefer outdoor sports. But gravity has a bad effect on the state of the bone skeleton and wears out the cardiovascular system, chemicals slowly but surely kill the person who uses them, and excessive activity is not available. One of the directions of yoga comes to the rescue in all these situations - power, or power yoga. There are many videos on the Internet where fit and energetic people do simply unthinkable things with their incredibly flexible and strong bodies, holding themselves in the air with literally one finger.

The power of yoga will help not only to become stronger and more powerful, build strong muscles, but also strengthen the osseous and ligamentous apparatus, prevent joints from becoming enslaved and help the spine maintain a beautiful and healthy posture for as long as possible. Power yoga is useful not only for men, but also for women. Feasible exercises can form a moderately athletic, but still feminine figure, because power yoga does not use any additional equipment other than the weight of your own body. With the help of a video, a sufficiently trained person will be able to practice this type.

The history of the creation of this type of yoga

Power yoga was created in 1995 by Beryl Bender Birch. Many experts believe that this one is very reminiscent of Ashtanga Vinyasa. Be that as it may, power yoga is becoming more and more popular every year, gaining fans both in the USA and around the globe. The mass distribution of videos using the Birch method helps to attract even more supporters and admirers to this type of practice.

Her hallmark is the continuous execution of several exercises in a row, connected by a dynamic link. All this is accompanied by soft melodic music that helps the concentrated work of all muscle groups. Between groups of exercises, dynamic pranayama is performed, which allows you to quickly restore strength and regulate breathing.

The power of yoga is beneficial for both men and women. Men acquire a powerful muscular frame, strength and endurance, while maintaining the plasticity and mobility of the joints. This power yoga is radically different from other forms of exercise. With the usual "swinging of the muscles" one can achieve impressive results, but the person begins to resemble a sedentary mountain of muscles, and power yoga retains ease of movement and excellent grace along with the acquisition of significant muscle strength.

These exercises work differently on women than on men. For them, a power was developed. Strength training in conjunction with active movement quickly burns extra calories, forming an athletic, strong, but still feminine figure.

This type of exercise will require good physical preparation for the correct implementation of all exercises, an unprepared physically person and a beginner cannot immediately cope with this system. For men accustomed to physical activity, these classes will be much easier than for those who came, as they say, "from the street." But, judging by the video, people quickly adapt to the process of training and after several sessions they are actively drawn into the new course.

The practice of Beryl Burch includes several stages for different levels of training. There are video recordings of courses that allow sufficiently experienced and trained people to perform them on their own.

Combat yoga - perfect for men

Combat yoga arose as a type of martial arts among the ancient Indian warriors - the Kshatriya caste. As in most other countries, the warriors were a separate elite group, devoting a lot of time to training and preparing for hostilities. Men destined to become warriors were trained for this from childhood.

Combat yoga was designed for a swift attack and a tough, uncompromising attack. If the soldiers failed to stun and break the will to resist the men from the enemy army within a matter of minutes, the battle could be considered lost.

To date, this type of martial arts has not been preserved in its pure form, but has become part of numerous practices. The strength of yoga is also based on its principles, offering to perform all asanas actively and very dynamically, at a fast energetic pace, as if attacking an enemy. If we consider the movements in slow motion on the video, you will notice that the body moves very harmoniously, like in a dance.

Rimma Korionova and her book "The Power of Yoga"

Rimma was able to clearly demonstrate that yoga is not just for men. She came to the practice of yoga at a mature and conscious age and began to practice it not because of fashion or out of curiosity, but at the behest of the soul. Based on her experience and video exercises of other masters, Rimma Korionova formed her own system for yoga, on the basis of which she wrote her book.

It provides a detailed description of the exercises as Rimma herself understands them, with step-by-step photographs that allow even completely inexperienced people to understand the order of performing asanas. Each of the asanas has several options for performing, which will help people with different physical abilities and experience choose suitable ones for themselves.
But this is not limited to all the submitted material. This is not only a practical guide for yoga practice, but also an invaluable source of information about the history of practices and religious movements in India, presented in an easy and understandable way. This book is a harmonious combination of theory and practice, written by a person who knows all this from the inside, has been practicing and loving yoga for many years. The only thing this book lacks is the accompaniment of the author's video. But this meager shortcoming more than replaces the abundance of videos filmed by grateful students of Korionova, who practice according to her book.

You can find the book itself by clicking on the picture.