10 MINUTES POWER YOGA SEQUENCE FOR BEGINNERS
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LEARN BEGINNERS POWER YOGA STRETCHES that take 10 minutes of your day! Follow these power yoga poses to achieve better strength and flexibility. @
Are you short of time to do something which is favorable for your body? Don’t worry. We have the 10 minute power Yoga workout ready for you! This is an easy exercise, which is convenient and can be done at home in a short span of 10 minutes! It pays attention to strengthening the body, flexibility of the limbs and improving balance. This power yoga workout leaves you feeling refreshed and alive. It is very effective when performed early in the morning, to get you up and running.
Power Yoga workout for beginners is based upon teaching the new comers about how to learn yoga under the expertise of a trained instructor. He can teach you each technique, which would guide you to learn yoga asanas perfectly, without causing harm to yourselves.
* Let us have a look at the steps involved in the power yoga workout for beginners:-
# Goddess Squats:
Step 1: Start with standing with your legs shoulder width apart.
Step 2: Now lift your hands above your head while inhaling and then bend down while exhaling by squatting. Repeat for 30 counts.
Step 3: Once you are done with the 30 counts, start pulsing and again lift up while inhaling for 10 repetitions and stop. Relax.
Downward dog (Adhomukha Svanasana):
Step 1: Start by placing yourself in the downward dog position with your shoulders locked and clench the lower abs and upper abs.
Step 2: Now lift your right leg up and then bend the knee towards the head. Inhale while lifting and exhale while lowering the leg.
Step 3: Repeat this process on the other side too for 10-20 times each side and relax in the child’s pose (Balasana) for 15 seconds.
# Downward dog to lunge (Ashwasanchalana):-
Step 1: Stat by getting yourself into the downward dog position.
Step 2: Now lift your right leg up and then get it forward in between the arms and pulse the left leg 3 times.
Step 3: Then take the right leg back and forward.
Step 4: Repeat the same process for the left side. Inhale lift and exhale pulse down. Once 10 counts are over, come back to the
downward dog position.
# Standing to Lunge:
Step 1: Start with your legs hip width distance apart.
Step 2: Inhale while lifting the hands up towards the ceiling and while exhaling bend your hands down touching the floor.
Step 3: Push your right leg back and then forward. Repeat this process for 10 times each for each leg.
# Cat Pose:
Step 1: Start with placing yourself in a cat pose by getting down on all your fours.
Step 2: Lift the right leg parallel to the floor. Now lift the leg in that position as your inhale and exhale while getting the foot down.
Step 3: Then go on to rotating the right leg remaining in the cat pose. Do these 10 times clockwise and 10 times anticlockwise.
Step 4: Once the rotations are over, lift the same leg up towards the ceiling like you are pushing something. Do this 10 times.
Step 5: Repeat the same exercise with the left leg and relax.
Step 1: Lie down on your back with the hands placed over the head.
Step 2: As you exhale bring your hands forward touching the feet and then inhale while you go back to the starting position.
Step 3: Repeat for 10 counts and relax.
# Benefits of power yoga:
1. Strong immune system: Power Yoga improves the immune system. It effectively flushes out the harmful toxins from your body, making you healthier and less prone to diseases.
2. Stamina: It also stimulates stamina, power and flexibility, which aids in preventing injuries.
3. Improves posture: This exercise improves your posture and relieves you of any kind of a back pain.
Try the 10 minute Yoga workout out, on a daily basis and feel the difference!
* Instructor : Svati Patangay is a certified yoga and pilates instructor and a third degree Reiki healer. She has also successfully healed kids with autism.
* She can be reached on:
* Instagram: yogic_healers
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