Any time that you are interested in using a power yoga sequence, it is best to use the sequence that will achieve the best results for your needs at the time. There are several sequences and flows to consider. Each sequence takes about 10 minutes to complete. These do take practice, balance and concentration to complete. Always begin these workouts with a warm-up set of stretches first. Some of these sequences are lengthy, so it is ideal to select one to three poses per segment of the sequence to fit it all into a 10-minute period of time.
The Ashtanga sequence is one of the most physically demanding. This sequence often goes past the 10-minute mark. To keep the sequence down to 10 minutes, reduce the breath counts that each pose is held for and use only the most effective poses. Complete a full Ashtanga sequence in a class and adapt the routine at home to fit your schedule.
Begin this flow with sun greeting poses. This helps focus the mind and relax the body to take on the more demanding poses. After two cleansing breaths, transition into standing poses, such as the tree, to work the leg muscles and lower back muscles simultaneously.
Follow the standing poses up with pressure and angle poses. Some of the poses to include in this portion of the sequence include navasana, dandasana and chakrasana.
After two different poses in the pressure and angle pose section, perform the noose pose. Hold this pose for 5 breaths and transition into the heron pose.
Finish this sequence up with at least three relaxation poses. The ideal options in this category include the fish, the wheel and the corpse. It is also ideal to work in some leg extension cooling down exercises along with cleansing breaths.
Baptiste Power Sequence
This is an easy full sequence to shave down into a 10-minute power workout. Start the flow with the child’s pose. This is an opening and warming up exercise that begins centering the mind and body for the workout.
Complete the sequence as follows:
- Sun greetings
- Warrior poses – include the gorilla, warrior and crescent lunge poses
- Balancing – use the flamingo pose here
- Triangle series – extended angle stretches are ideal
- Back bending – include just one back bend, which can be combined for the inversion portion.
Finish this sequence out with hip opening, forward bends and cleansing meditation. This sequence works the entire body without causing fatigue.
Stress and Insomnia Sequence
Stress often leads to restlessness and insomnia. Performing a quick sequence before bed helps relax the body and mind. The result is falling asleep faster and getting a better night’s sleep.
The proper order of poses here is:
- Reclined supported backbend
- Supported reclined bound angle
- Mountain brook
- Legs up the wall
- Supported wide angle forward bend
- Supporting Savasana
It is important to perform this sequence in this exact order. The body relaxes in an organized fashion through low-impact poses.
Hatha sequences are designed to have a simple beginning, intense middle and relaxing end. The poses in this sequence work the entire body, helping to gain flexibility and strengthen muscles. Most instructors use a standard hatha order including cleansing breath exercises and a warm-up pose or two. Following the opening exercises, you begin with sun greeting exercises and flow into standing poses for balance and arm extension poses. Most sequences include inversions, twists and bends before closing with a period of meditation.
Meditation is used in most sequence and flowing routines. These power routines only hold poses for a few breaths, rather than relaxed workouts that use breath counts up to 50. Each sequence is designed to assist with extension of all of the body muscles while alleviating stress with varying poses. Consider trying all of the sequences above and switching them around in a workout plan.