Are you looking for a workout that combines strength, cardiovascular conditioning, flexibility and mental discipline? If so, power yoga could be your ideal jam.  No two power yoga sessions are alike. However, they all share the potential to get your heart rate cranking like a sprinter’s without any impact. They can also sculpt your body without weights — although some teachers might use creative props in their classes.  This style combines an element of calisthenics, making it challenging even for dedicated athletes. Are you ready to develop flexible strength? Here’s what you need to know about power yoga.  A Brief History of Power Yoga  Power yoga draws its origins from Ashtanga and the teachings of Sri K. Pattabhi Jois but varies from the structured series of poses known in this practice. Western minds credit two practitioners with its near simultaneous creation — Bryan Kest and Beryl Bender Birch. They were both second-generation ashtangis, one based in Los Angeles, the other in New York.  From there, multiple teachers played with the techniques used to invent unique styles. Today, most gyms use the term “power yoga” to let practitioners know they aren’t in for gentle Hatha or Yin. Your guide designs your flows for intensity, and you’ll leave your session feeling sweaty and spent.  What Makes Power Yoga Unique?  What makes power yoga unique from practices like Ashtanga and vinyasa, which also offer intense challenges? One difference is the sequence — unlike Ashtanga, you’ll do different poses in each class instead of a fixed series. Power yoga differs from vinyasa in that you may hold stationary poses for a considerable time instead of flowing more quickly from one to the other. Your guide may interject static holds in between vinyasa flows to sculpt muscle.  One of the founders, Birch, employed eight axioms to describe the practice’s purpose. They are:  It is best to combine strength work with stretching.  Strength work and flexibility complement each other — developing one will assist in the other.  Sports create tight, short muscles that require lengthening to build true strength.  Sports injuries develop from imbalances that accumulate over time along with loss of motion and agility.  The same principle of using heat to make iron flexible also applies to muscles.  Training pauses do not correct muscular imbalances.  Easing into the practice of yoga is best.  Stretching is not a warm-up but integral to strength-building exercises.  Although power yoga classes will get you sweaty, you’ll notice that there aren’t any beginner options. Instead, your guide will strive to integrate you into class at your pace, giving you tips to accommodate your growing abilities.  What this means to you is that you must be patient with your progress. Power yoga typically won’t use the intricate flows seen in vinyasa — you’ll focus more on the basics. However, you might have to observe a class or two before feeling fully comfortable jumping in and trying the moves.  Power Yoga Moves to Incorporate in Your Workout Today Are you interested in trying some power yoga moves to build flexible strength today? You can try these poses anytime and anywhere. If you typically lift weights, try adding these exercises into your rotation and see how they impact your overall muscular development.  1. Chaturanga A chaturanga is essentially a pushup — with a few notable exceptions. Instead of elbows out, you keep them tucked into your body, working your triceps. They’re great for blasting that underarm area so that you don’t keep on jiggling long after you stop waving.  Begin in a pushup position — a straight plank. Holding this pose alone works your core, but you also want to target your arms. Shift your body weight slightly by leaning forward on your toes, projecting your shoulders to the front a tiny bit and bend at the elbows. Lower until your shoulders nearly rest on your hands and your torso hovers about an inch off the ground.  From here, you can do a chaturanga pushup and return to a plank position — a few of these will tone your triceps like few other exercises. You can also push into an upward-facing dog, one of the core moves in a typical sun salutation-style vinyasa.  2. High Lunge High lunges really burn your legs. You can also add variations that engage your core. In most power yoga classes, you’ll get into this move through a vinyasa, so perform a sun salutation until you get to downward-facing dog step.  From there, do a three-legged downward dog — or down-split, as some instructors call them — pulling one leg through and placing it between your hands. Rise to standing with your front leg bent at a 90-degree angle and your back leg relatively straight, keeping a slight knee bend to protect that delicate joint.  From there, you can blast your quads and hamstrings with a stationary hold — how long can you go? You can also lift and lower yourself vertically, feeling your leg muscles and core engage as you struggle to balance. A little twist adds extra core work and balance challenges.  3. Boat  Navasana or boat pose is a great core blaster. To perform a classic version of the move, you balance on your hip bones, lifting your legs and torso into a “V” shape. Extending your legs and pointing your toes increases the intensity of this move, although the most important element is to maintain a straight spine.  Therefore, you have variations to protect your lower back. The easiest method is to bend your legs at the knee, keeping your calves parallel to the floor. What if you have severe tenderness in the low-back area, as many do? Lie flat on your back, elevating only your shoulders and heels off the floor — you might even find this variation tougher on your core while gentler on your sore spots.  Power Yoga: Flexibility and Strength Do you want a workout that combines strength with flexibility? If so, power yoga may offer the ideal one-two punch for your lifestyle.  Try adding some power yoga moves to your conventional gym workouts today. Better yet, step into your nearest class and gain mental discipline while toning your body. 

Exercise is known to be a great way to stay fit and healthy. Although sometimes, people can take it to a certain level where it does more harm than good. Exercise addiction can display similar traits to those with other addictions. Here is an overview of exercise addiction and what to look for in yourself or your loved ones.  Exercise Addiction  An unhealthy obsession with exercise andl fitness leads to exercise addiction. Some traits that may show up include:  Obsessing over the behavior Continuing behavior even when causing harm Engaging even when not wanting to Performing the behavior as a secret  The release of chemicals in the nervous system makes the action feel like a reward. Apart if the addiction may be dependent on the pleasure you feel. Weight loss or other health conditions can occur when exercising too much.  Causes  The neurotransmitters released while using drugs are the same as when you exercise: endorphins and dopamine cause feelings of joy. When exercise is over, they will fade away. You will want to keep triggering these feelings by exercising more.  It usually starts with a wanting to get involved with fitness but can steam from other disorders. Eating disorders like anorexia nervosa or bulimia can lead to an unhealthy obsession with working out on top of the disorder. Other conditions like body dysmorphia and body image issues can spark the addiction.  Symptoms Symptoms to watch out for include: The buzzed feeling after working out Feeling withdrawal-like symptoms after long periods of inactivity The uncontrollable desire to exercise  Making time for exercise and reducing other activities because of it Long periods of preparation and recovery from exercise Can’t stick to a reduced exercise routine Who is at Risk? Many people feel pressure to stay fit for a variety of reasons. If you are overweight and are striving towards weight loss and unhealthy regime can cause exercise addiction. People with eating disorders and body image issues tend to use exercise in addition to their conditions or to help ease them. People with a previous addiction to other things like alcohol and drugs may use exercise to fill the void and create a new obsession. Since the same chemicals are released, they seek their fix in another form.  There is a timeline of phases that show how someone develops this addiction. Here are the four phases.  Phase 1: Recreational exercise. When exercise is meant to increase health and fitness, you find pleasure in activity while improving your quality of life.  Phase 2: At-risk exercise. When you increase the frequency and intensity of workouts, the main reason is to reduce stress and increase self-esteem.  Phase 3: Problematic exercise. You begin to organize your life around exercise. Irritability and mood swings can come if the routine is disrupted and they tend to do more training alone.  Phase 4: Exercise addiction. Life now revolves around working out. The workouts keep increasing in intensity and frequency. It disrupts other areas of life and only exercise to reduce withdrawal symptoms.  Treatment Similar to other behavioral addictions, cognitive behavioral therapy (CBT) or motivational interviewing is usually recommended. It helps since the technique recognizes the effects created by the addiction. When the behavior is identified, the problem motivates the person to get treatment and control the thoughts related to the obsessive nature.  Professionals can create strategies to manage the addiction and reward from or lower levels of exercise.  The Bottom Line Like any other addiction, it takes time to overcome them. It will take a lot of mental and physical dedication to treat, but it will be worth it in the end. 

 Everyone loves the look of a toned muscular back. Not only does it look great, but it is important to build strength in all areas of your body. When you head to the gym, you should include one day of lifts that focus on strengthening the back. If you aren’t sure what to include on that day, here are the three best back workouts for your routine.  Choosing Your Workouts Keep some things in mind when deciding what back workouts will be best for you. First, you should structure your workouts to get the maximum benefits of each. It is best to pick compound movements for the beginning of your training since they involve multiple joints, targeting other muscles and using the most energy.  Next, you should pick workouts that you enjoy doing. One of the main reasons people build muscles is by staying with a consistent routine. Finding exercises you want to do will excite you to step into the gym on your back workout day.    1. Lat Pulldown The lat pull-down is a great exercise that trains your lats, biceps and traps all in one. This is a great option since it is essentially a reverse pull-up, so if you are a beginner, it can help you build strength to do so in the future.  To perform this workout, you will pick an attachment of a wide grip, neutral or single arm attachment. Stand up and grab the attachment while keeping your thighs snug under the pad with your feet flat on the floor. Pull the bar to your chest to at least under your chin.  Imagine you are pulling your elbows to the ground for a mind-muscle connection. Repeat the movement for eight to twelve reps. It is best to pick a weight that has you feeling tired with only one of two reps left in your tank once completed. 2. Single Arm Dumbbell Row    The single-arm dumbbell row allows you to focus on one side of the back. This means you can lift more weight on each side than if you were doing a barbell row. Since you are allowing yourself to use more weight, you will be able to reach progressive overload quicker and increase the chances of gaining muscle.  For this movement, you will hold a dumbbell in one of your hands and bend over, putting the opposite hand and knee on a flat bench. Keep the other foot planted and extend your arm with the dumbbell to the floor. Keep your back neutral and lift the dumbbell back towards the side of your torso. Repeat the movement for the desired amount of reps. This workout is best towards the middle or end of your lift.  Since the dumbbell is working against you, you may notice it is difficult to grip, especially if it is a higher weight. Using grips is a great idea to help you increase your weight or hold onto the weight better.  3. Seated Cable Row Cables are excellent since they keep consistent tension on your muscles each rep. Sit on the pad with your feet shoulder-width apart. Use the “V” attachment and lean back with your arms fully extended in front of you. Pull the attachment toward your belly button and control the movement back to the starting position.  It is best to add this exercise near the end of your back day and use a higher rep range. Focus on the range of motion instead of weight for this exercise.  Takeaway Like any muscle group, building strength takes time. You will notice a change in a couple of months with the right workouts and hard work. 

Are you one of the folks who habitually skips out on the stretch portion of your workouts? Maybe you want to build muscle but don’t have the money for a gym membership or to stock a home fitness center. Hot power yoga might be the answer to your prayers. This workout style combines flexibility and strength for a calorie-torching workout that helps you build lean muscle.  What are the benefits of this unique exercise style, and what should you know before your first class? Learn how you can combine sweat and strength with a hot power yoga workout that will get you in shape for the summer.  What Is Hot Power Yoga?  Hot power yoga combines the best of two distinct styles: power yoga and hot yoga. Both these forms arose relatively recently, making combining the two a natural fit.  Hot yoga builds on the teachings of Bikram Choudury who brought the practice to Hollywood in the 1980s. Traditional Bikram classes mimic the environment on the Indian subcontinent by practicing in a room heated to 105° Fahrenheit with 40% humidity. However, many modern hot power yoga teachers don’t dial up the temperature quite as much.  Power yoga arose nearly simultaneously on the east and west coasts. Bryan Kest brought the practice to Los Angeles, and Beryl Bender Birch used similar techniques in New York. The practice builds on the teachings of the great Ashtangi Sri K. Pattabhi Jois and focuses on building agni fire or heat in the body through strong vinyasa movements followed by powerful stationary holds.  Power yoga already brings the heat — hot power yoga dials up the external temperature. The result is one scorcher of a workout that will leave you feeling internally cleansed and ready for the day.  5 Unique Benefits of Hot Power Yoga What are some of the unique benefits of hot power yoga? Check out these fabulous advantages.  1. Combines All Three Fitness Components in One  You need a combination of strength, cardiovascular and flexibility training for a complete fitness program. That’s an awful lot to squeeze into your week, especially if you work long hours.  However, this workout combines all three aspects of complete fitness into one. The combination of vinyasa flows and power holds elevates your heart rate, while moves like chaturanga and high lunges tone your upper and lower body. Of course, it’s yoga — so you get a terrific stretch, too.  2. Doesn’t Require Equipment to Build Strength  Maybe you don’t have much of a budget for workout equipment. That’s no excuse for skipping fitness — the only tools you need for hot power yoga are a mat and a towel, although you can invest in blocks and straps if you like.  Perhaps you hesitate to lift weights out of fear of gaining bulk. Do you want that lean, swimmer’s look? Hot power yoga can help you achieve a sculpted physique that’s lean and mean.  3. It’s Suitable for Those Who Need Low-Impact Activities  Even though hot power yoga is intense, it is still low-impact. You always have options, such as stepping back into plank instead of hopping.  Therefore, this activity is perfect for people with arthritis who crave a hardcore workout that doesn’t put undue pressure on their hips and knees. You’ll also strengthen surrounding muscle tissue, which helps support creaky joints.  4. It’s the Perfect Way to Cross-Train  Rest day doesn’t mean all-day Netflix and Nintendo. Are you seeking the ideal cross-training activity? Hot power yoga is the perfect activity to squeeze in between your lower and upper body strength training days if you want to add variety to your weight-lifting addiction.  5. It Introduces You to Yoga Principles  Many people who take these classes are there for the workout, not spirituality. However, you’ll still learn several yoga principles that may encourage you to expand your practice into a more reflective, nearly religious experience.  What You Should Know Before Going to a Hot Power Yoga Class  Hot power yoga offers oodles of benefits, but there are some precautions you should know about before you attend your first class.  Talk to your doctor: This is intense exercise. Furthermore, it’s done in a heated room. People with heart conditions need to take extra precautions, so talk to your doctor to find out if this regimen is right for you and get tips for your unique body.  Talk to your guide: Every yoga guide is different. Some take a very hands-on approach, adjusting you in various poses. However, you might not appreciate a stranger’s touch if you have sensory-processing issues or a trauma history — let your guide know your preferences.  Go early: Arriving early gives you a chance to talk one-on-one with your guide, who can recommend modifications for tricky moves.  Relax and observe: Don’t worry about perfecting the moves at first or following everything perfectly. After all, it’s hard to see the guide when you’re bent in a forward fold and facing the back of the room. Do what you can, but observe the rest until you feel confident. Be patient: I know we keep repeating it, but hot power yoga is intense. You might struggle through your first few classes and will still experience the burn years into your practice — so don’t get discouraged if you feel challenged. Why Hot Power Yoga Is Perfect for Summer  Hot power yoga is fabulous any time of the year. However, it’s especially sweet in summer. Why? You can take your practice outdoors.  Pay attention to atmospheric conditions — but let Mother Nature guide your practice. Instead of remaining at home, head to your favorite nature area to soak up some vitamin D-producing sunlight and let the day’s heat relax your muscles.  Sweaty Summertime Strength With Hot Power Yoga  Do you want to get sleek and strong for summer? Hot power yoga could be your ticket.  This modern variation on the ancient practice gives hardcore exercisers the intense experience they crave. Build sweaty summertime strength with hot power yoga. 

If you live near the water, odds are you’ve thought at least once about trying out a canoe. The people who paddle regularly make the activity look so graceful and effortless. What you may not know is how good canoeing can be for your overall physical and mental health.  You can start this active hobby easily with a boat, paddles and a life vest — you can even rent the equipment at first to minimize your initial investment. Practice alone for a peaceful workout or join in with a friend or two and make it a social event. No matter how you get started, slow or fast, alone or with a friend, you stand to gain many health benefits from canoeing. 1. Better Cardiovascular Health  Canoeing is primarily an aerobic activity, meaning it works your lungs and heart with extended physical exertion. While working on this hobby, your cardiovascular system must work harder to pump blood and oxygen to keep up with the increased and prolonged demand on your body. With continued cardio exercise, your heart and lungs will naturally grow stronger and healthier.  2. Increased Upper Body Strength Most of the power required to paddle your canoe comes from your arms, back and shoulders. Consistent use of these muscles will increase their strength over time. As you continue this hobby, you'll find you can row for longer in harsher conditions without as much muscle fatigue.  3. More Stable Core Another essential muscular component for canoeing is a strong and stable core. The muscles all along your torso help you twist to paddle and help you keep the canoe from tipping as you navigate the water. Your core health will improve as you hold good posture and use your core to stabilize yourself.  4. Improved Joint Mobility Activities like weight lifting and jogging can be harsh on delicate joints. Canoeing is a low-impact exercise, so it doesn’t use jerky movements or repetitive impact with hard surfaces. If you already struggle with joint health, an activity like this can be a good entry back into an active lifestyle. And for anyone, it's an easy way to work on your joints’ flexibility and strength.  5. Significant Calorie Burn Even though canoeing is easy on your joints, it’s tough on fat. This fairly simple and straightforward exercise can lead to a significant calorie burn. Since paddling combines the perks of cardio and strength workouts, you’ll benefit from two types of fat-burning potential.  As in a walk or jog, you’ll burn immediate calories by increasing your heart rate for prolonged periods. At the same time, the muscle-building portion allows you to continue burning calories long after as your muscles repair themselves.  6. Lowered Stress Finally, simply spending time out in nature can be therapeutic. The sun on your skin, the cool water flowing by and the rhythm of your paddle going up and down can lull anyone into a calmer, brighter mood. It melts away your stresses and encourages mindfulness. You’ll leave the water feeling much better than when you entered — guaranteed.  Make Canoeing Part of an Active Lifestyle While canoeing is a fantastic activity with a myriad of health benefits, you shouldn’t focus all your energy on it. The problem you’ll run into is a disproportionate focus on your core and upper body. You need your legs a bit for canoeing, but far less than every other part of your body. Instead, make canoeing just one part of an overall active lifestyle. Add peaceful nature walks to spare your joints or strengthening exercises to boost muscle.

Who said you can’t work up a sweat doing yoga? You’ll shimmer plenty in a hot yoga class, and it won’t all be from the room temperature. Many such classes offer plenty of intensity for serious athletes looking to improve their on-field performance. However, it’s still gentle and accessible enough for ordinary mortals in search of a mind-body workout that leaves them feeling cleansed.  What should you expect if you have never gone to a class before? What are the origins of this style and its health benefits? Here’s what you need to know about hot yoga as you prepare to work up a sweat on your mat.  The Origins of Hot Yoga  Hot yoga has relatively recent official roots, although the practice began thousands of years ago — long before indoor air conditioning. Bikram Choudbury brought many of the techniques to the rich and famous in the United States, although he got his international start teaching in Japan. There, he sought to reproduce the conditions on the Indian subcontinent by cranking up the heat in the studio, letting the island nation’s natural humidity do the rest.  While Bikram classes demand temperatures of 105-degrees Fahrenheit and 40% humidity, today’s hot yoga teachers interpret the term more flexibly. Many don’t crank the thermostat much over 95-degrees Fahrenheit — which is still plenty warm for working up a sweat.  Unlike Bikram, hot yoga classes don’t follow a set sequence. Instead, teachers are free to use any combination of poses or asanas and pace classes to meet their participants’ needs. Some teachers encourage rapid, vinyasa-style movements to keep your heart rate elevated, while others implement more power techniques, holding poses like warrior for considerable time to burn out your muscles.  What are the benefits? Practitioners believe that sweating helps you cleanse your body of toxins, although western science refutes this claim. However, that’s not to mean you won’t reap perks. Your liver and kidneys do much of the work of cleaning your body, and regular exercise helps them function at their peak — so you do indirectly rid yourself of the bad stuff more effectively with regular practice.  Additionally, you’ll achieve all three components of total fitness in most classes. Rapid vinyasa transitions between poses activate your cardiovascular system, while holding static strength builds muscle. Flexibility is a natural byproduct of doing yoga, and the heat may assist the process by loosening up your muscles and ligaments more than a cooler room.  What to Expect From a Hot Yoga Class  Hot yoga classes vary in intensity, with their one shared characteristic being high room temperatures. However, most instructors who embrace this style keep you moving. Therefore, you can expect your class to range in intensity from a medium-level Hatha class to an energetic Ashtanga session.  You will get sweaty. If you don’t like being seen in public with your hair sticking up on your head in funny places or rings forming beneath your arms, you’ll need to shower when you finish. Most sessions in traditional gyms last an hour, while those in private studios may go 90 minutes.  However, like many yoga classes, you’ll find participants of all levels. This inclusive activity welcomes anyone of any fitness ability. You can modify any pose that makes you uncomfortable to suit your unique body.  Tips for Getting the Most Out of Your Hot Yoga Class Are you ready to start your hot yoga journey? Here are seven tips for getting the most out of your hot yoga class.  1. Talk to Your Doctor Although talking to your doctor is sound advice before beginning any exercise program, it’s particularly crucial when starting your hot yoga journey if you have a heart condition. That’s because your heart rate increases by ten beats per minute when your internal temperature rises by one degree, amplifying the stress on this organ.  Therefore, get your physician’s okay first if you take blood pressure medication or other prescriptions to manage a cardiovascular condition. Learn how to listen to your body and stop if you experience dizziness, lightheadedness or discomfort.  2. Talk to Your Instructor It’s always smart to arrive at your first class a few minutes early to chat with your guide. You’ll get a much better understanding of how they run their class and what intensity to expect.  You’ll also get a chance to voice your needs. Let your guide know about any physical restrictions you have that may require modifications. Furthermore, some teachers take a hands-on approach, maneuvering you into different postures. Let them know if you prefer not to be touched.  3. Invest in the RIght Gear Hot yoga means that you can slip and slide on the wrong mat, and most gym-provided models will leave you skating. It’s always best to bring your mat to class to avoid sharing germs with others. Once you see how damp you get, you’ll consider it a worthy investment.  Look for mats designed with non-slip surfaces. Some materials become grippier with use, making them ideal for hot yoga classes.  4. Bring Plenty of Water and Towels  Sweat dehydrates you more quickly. Please bring plenty of water with you and sip often, even if your guide doesn’t provide break times.  Furthermore, you’ll likely need more than the one tiny gym towel most facilities provide. Bring a few extra — if nothing else, they make lying in savasana more comfortable when you finish your routine by keeping your back off your sweaty mat. 5. Mindfully Tune In  Even people without heart conditions can get a bit lightheaded in a hot yoga class. The risk increases if you have an empty stomach, although many students prefer to practice before breakfast to make moves like twists more comfortable. Please, mindfully tune into your inner experience and take a break at the first sign of dizziness.  6. Keep Safety First  It might sound funny to say you have a hot yoga injury. However, the number of people visiting hospital emergency rooms for such harms has increased by 70% in recent years because of the growing interest in the practice.  Challenge yourself but don’t push beyond your limits. If a move seems too difficult, or you start slip-sliding away, come out of the pose and regroup instead of risking injury. 7. Relax and Have Fun  Finally, hot yoga, along with the other forms, invites you to relax and have fun. You won’t be an expert at first, and that’s okay. Go at your pace and take pride in getting a little better each time you hit the mat. If you make a mistake, you’re in good company, so laugh it off and move on to the next pose.  What to Know About Hot Yoga  Hot yoga is a fabulous way to work up a sweat. Although you won’t directly perspire your toxins away, you will improve your health.  If you want to feel drenched and pleasantly drained after your workout, give hot yoga a try. The right gear and attitude will help you find joy in your practice. 

What’s your vibration? If you hope to raise it, you might want to try kundalini yoga.  Kundalini yoga isn’t quite as physical as other styles, although you will still flow through asanas as part of complete kriyas. However, many refer to this form as the most powerful. It’s even considered dangerous by some practitioners because of its ability to release energy and potential stored deep within the body.  Are you curious to learn more about this spiritual yoga style? Here’s what you should know about unfurling the energy within through kundalini yoga and tips for starting your practice.  The History and Philosophy of Kundalini Yoga Kundalini yoga originates in antiquity, with the first mention of the practice appearing in ancient Vedic texts. Original gurus passed the knowledge through word of mouth, in methods similar to those used to educate Jesus and the Buddha. The yogi Bhajan brought it to America in the late 60s, where it acquired a following in places like Los Angeles and New York.  Kundalini yoga includes the following six primary components: Opening chant: This creates the correct mood and mindset for your practice.  Pranayama: This focuses on breathwork with coordinated spinal movements to stretch while practicing breath control.  Kriyas: Kriyas consist of a combination of poses, breath work, mudras (hand positions), mantras and meditation.  Relaxation: You rest after each kriya to absorb the effects.  Meditation: Generally a guided version to cultivate awareness.  Closing chant: Honoring your practice.  One key difference between kundalini yoga and other forms is the emphasis on sounds or mantras. Unlike styles like Ashtanga, where practitioners speak Sanskrit, kundalini chants are performed in the Sikh language, Gurmukhi. Some common ones include:  Sat Nam: I am.  Ong Namu Guru Dev Namo: I bow to the divine teacher within.  Ong So Hung: Creator, I am thou.  Kundalini translates to “coiled snake” in Sanskrit. It believes everyone has a serpent of energy at the base of their spine. This practice strives to unfurl it and send the power upward through your seven chakras or energy centers running from the bottom of your spine through the crown of your head.  What to Expect From a Kundalini Yoga Class  Kundalini yoga classes typically take place in dedicated studios and retreat centers. Your guide should take the time to introduce you to the various components of the different kriyas. All of the following elements must come together as you perform each kriya to create the desired effect of releasing your potential energy trapped within:  Asanas refer to traditional yoga postures, many of which mirror those used in Hatha and other styles. You don’t perform quite as many in a typical kundalini class, and you must coordinate your movements with the other elements for them to work.  Mantras: Prepare to chant — a lot — in your first kundalini class. Your guide will instruct you how to let the sounds reverberate through your body to produce healing and enlightenment.  Bandhs: Similar to Bandhas in the Astanga tradition, these refer to body locks and bindings.  Pranayama: Breathing techniques. It is essential to follow the correct breathing pattern as you practice the asanas in kundalini.  Mudras: These refer to hand gestures that seal in the energy.  Meditation: Contemplation and relaxation occur throughout your kundalini practice, although you will go through a guided version at the end to help you attain deeper enlightenment.  3 Tips for Starting Your Kundalini Yoga Practice What are some tips for starting a successful kundalini practice? Here’s what you should know.  1. Wear White White clothing helps to protect your aura. Think of how wearing white clothing on a summer’s day is typically the coolest choice because it reflects the sun’s rays instead of absorbing them. Wearing white during your practice likewise deflects outside energies to allow you to go deep inside yourself. It also protects your aura against the negativity of the outside world.  2. Find the Right Practice You won’t find kundalini yoga listed on the class schedules of many mainstream gyms. You’ll need to find a dedicated studio using a worldwide directory to locate licensed teachers.  Fortunately, you can also begin your kundalini practice solo, although it’s advisable to do so under the tutelage of an experienced guide. You’ll find free videos on YouTube and an online listing of classes and programs for those who want to elevate their practice through a subscription.  3. Keep an Open, Spiritual Mindset Kundalini yoga isn’t only about releasing the coiled energy within to activate your chakras. It’s also about getting in touch with the higher power inside yourself — which is why some practitioners consider it potentially dangerous. Without guidance, it’s easy to fall prey to destructive energies, thoughts and behaviors.  Keep an open mind with the highest spiritual good as your goal. The only way to attain true personal enlightenment is to recognize the divinity inherent in all living things, cultivating a sense of gentleness, compassion and gratitude in your words and deeds.  Kundalini Yoga — Attaining Enlightenment Through Energy Release What would you do if you could maximize your potential? Kundalini yoga provides the tools to release the energy trapped within.  Begin your kundalini journey and explore the magic that can happen when you combine movement with intention, sound and breath. You’ll nurture your physical self through gentle movement while attaining spiritual enlightenment. 

Are you looking for a workout that combines strength, cardiovascular conditioning, flexibility and mental discipline? If so, power yoga could be your ideal jam.  No two power yoga sessions are alike. However, they all share the potential to get your heart rate cranking like a sprinter’s without any impact. They can also sculpt your body without weights — although some teachers might use creative props in their classes.  This style combines an element of calisthenics, making it challenging even for dedicated athletes. Are you ready to develop flexible strength? Here’s what you need to know about power yoga.  A Brief History of Power Yoga  Power yoga draws its origins from Ashtanga and the teachings of Sri K. Pattabhi Jois but varies from the structured series of poses known in this practice. Western minds credit two practitioners with its near simultaneous creation — Bryan Kest and Beryl Bender Birch. They were both second-generation ashtangis, one based in Los Angeles, the other in New York.  From there, multiple teachers played with the techniques used to invent unique styles. Today, most gyms use the term “power yoga” to let practitioners know they aren’t in for gentle Hatha or Yin. Your guide designs your flows for intensity, and you’ll leave your session feeling sweaty and spent.  What Makes Power Yoga Unique?  What makes power yoga unique from practices like Ashtanga and vinyasa, which also offer intense challenges? One difference is the sequence — unlike Ashtanga, you’ll do different poses in each class instead of a fixed series. Power yoga differs from vinyasa in that you may hold stationary poses for a considerable time instead of flowing more quickly from one to the other. Your guide may interject static holds in between vinyasa flows to sculpt muscle.  One of the founders, Birch, employed eight axioms to describe the practice’s purpose. They are:  It is best to combine strength work with stretching.  Strength work and flexibility complement each other — developing one will assist in the other.  Sports create tight, short muscles that require lengthening to build true strength.  Sports injuries develop from imbalances that accumulate over time along with loss of motion and agility.  The same principle of using heat to make iron flexible also applies to muscles.  Training pauses do not correct muscular imbalances.  Easing into the practice of yoga is best.  Stretching is not a warm-up but integral to strength-building exercises.  Although power yoga classes will get you sweaty, you’ll notice that there aren’t any beginner options. Instead, your guide will strive to integrate you into class at your pace, giving you tips to accommodate your growing abilities.  What this means to you is that you must be patient with your progress. Power yoga typically won’t use the intricate flows seen in vinyasa — you’ll focus more on the basics. However, you might have to observe a class or two before feeling fully comfortable jumping in and trying the moves.  Power Yoga Moves to Incorporate in Your Workout Today Are you interested in trying some power yoga moves to build flexible strength today? You can try these poses anytime and anywhere. If you typically lift weights, try adding these exercises into your rotation and see how they impact your overall muscular development.  1. Chaturanga A chaturanga is essentially a pushup — with a few notable exceptions. Instead of elbows out, you keep them tucked into your body, working your triceps. They’re great for blasting that underarm area so that you don’t keep on jiggling long after you stop waving.  Begin in a pushup position — a straight plank. Holding this pose alone works your core, but you also want to target your arms. Shift your body weight slightly by leaning forward on your toes, projecting your shoulders to the front a tiny bit and bend at the elbows. Lower until your shoulders nearly rest on your hands and your torso hovers about an inch off the ground.  From here, you can do a chaturanga pushup and return to a plank position — a few of these will tone your triceps like few other exercises. You can also push into an upward-facing dog, one of the core moves in a typical sun salutation-style vinyasa.  2. High Lunge High lunges really burn your legs. You can also add variations that engage your core. In most power yoga classes, you’ll get into this move through a vinyasa, so perform a sun salutation until you get to downward-facing dog step.  From there, do a three-legged downward dog — or down-split, as some instructors call them — pulling one leg through and placing it between your hands. Rise to standing with your front leg bent at a 90-degree angle and your back leg relatively straight, keeping a slight knee bend to protect that delicate joint.  From there, you can blast your quads and hamstrings with a stationary hold — how long can you go? You can also lift and lower yourself vertically, feeling your leg muscles and core engage as you struggle to balance. A little twist adds extra core work and balance challenges.  3. Boat  Navasana or boat pose is a great core blaster. To perform a classic version of the move, you balance on your hip bones, lifting your legs and torso into a “V” shape. Extending your legs and pointing your toes increases the intensity of this move, although the most important element is to maintain a straight spine.  Therefore, you have variations to protect your lower back. The easiest method is to bend your legs at the knee, keeping your calves parallel to the floor. What if you have severe tenderness in the low-back area, as many do? Lie flat on your back, elevating only your shoulders and heels off the floor — you might even find this variation tougher on your core while gentler on your sore spots.  Power Yoga: Flexibility and Strength Do you want a workout that combines strength with flexibility? If so, power yoga may offer the ideal one-two punch for your lifestyle.  Try adding some power yoga moves to your conventional gym workouts today. Better yet, step into your nearest class and gain mental discipline while toning your body.