30min
Strength
Standing Yoga for Leg Strength
Revisit Chair, Triangle and the warrior poses in a half-hour practice with a squat, seated fold and rest.
Beginner · 21 poses
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Power Yoga
Śakti (strength)Say it: SHUCK-tee
An athletic, fitness-focused style of flowing yoga that builds strength, stamina and heat.
- IntensityVigorous
- PaceFast and continuous, with strength holds and challenging transitions.
Power yoga brings the strength and stamina of Ashtanga into a freer, fitness-focused format. Expect to sweat: classes move quickly, include strong holds and often feel more like a workout than a quiet practice — while still using the breath to guide the movement.
What is Power Yoga?
Power yoga is a vigorous, fitness-oriented style of flowing yoga that grew out of Ashtanga. It is not a set sequence — each teacher creates their own strong, athletic flow.
Origins
In the 1990s American teachers who had trained in Ashtanga, including Beryl Bender Birch in New York and Bryan Kest in Los Angeles, began offering vigorous classes without the fixed Ashtanga sequence. The name ‘power yoga’ helped introduce yoga to gyms and people who thought of it as purely gentle. Today the term is used widely, and classes vary a lot.
What happens in a class
A dynamic, workout-style flow, often to music and sometimes in a heated room. Sequences vary with the teacher.
- Quick centring and ujjayi breathing.
- Several rounds of sun salutations to build heat.
- Standing flows with lunges, warriors and chair pose.
- Core work and arm balances, with options offered.
- Cool-down stretches and twists.
- Short Savasana.
Pace: Fast and continuous, with strength holds and challenging transitions.
Who it suits
A good fit for
- Fit, active people who want a challenging workout
- Athletes wanting strength and mobility in one session
- Those who enjoy upbeat, energetic classes
Take care if
- Not ideal as a first class if you are new to exercise
- Heated classes need extra care with hydration — avoid if pregnant, or with heart or blood-pressure conditions, unless your doctor agrees
- Avoid pushing through fatigue; poor form under fatigue causes injuries
Benefits
Power yoga builds muscular strength and endurance, especially in the core, legs and shoulders, while improving flexibility. Its pace raises the heart rate, giving it a cardiovascular element that slower styles lack.
Poses you will often meet
Your first class
- Try a level 1 power class or a slow-flow class first.
- Take rests whenever you need — Child’s Pose is always allowed.
- Drop your knees in plank and chaturanga.
- Drink water before and after, especially in a heated room.
What to bring
- A non-slip mat
- A towel and water
- Breathable, fitted clothing
Context
A Western style developed in the 1990s from Ashtanga by teachers including Beryl Bender Birch and Bryan Kest. It is not one fixed sequence or certification.
Practise Power Yoga
45min
Strength
Standing Yoga for Leg Strength
A longer standing practice with repeated warrior poses and balancing work, followed by a gradual return to the floor.
Beginner · 24 poses
Safety
Practise with care
Power yoga is demanding. Warm up properly, choose knee-down options until you are strong enough, stay hydrated, and stop if you feel dizzy or unwell. Seek medical advice before heated classes if you have heart or blood-pressure conditions or are pregnant.
Educational guidance, not medical advice. Classes vary widely between teachers — ask about the level and pace before you join.
Questions
Is power yoga good for weight loss?
It is one of the more energetic yoga styles and can support weight management as part of an active lifestyle and healthy diet.
What is the difference between power yoga and vinyasa?
Both flow with the breath. Power yoga is usually faster, stronger and more fitness-focused; vinyasa ranges from gentle to strong.
Is power yoga hot yoga?
Not necessarily. Some studios teach power yoga in a heated room, but many do not.
Can beginners do power yoga?
Reasonably fit beginners can, especially in a level 1 class. If you are new to exercise, start with a slower style.