Home Meditation & Yoga What is Power Yoga and How to Use It for Weight Loss?

What is Power Yoga and How to Use It for Weight Loss?


Power yoga is a term used to describe the vigorous fitness approach also considered as “Gym Yoga”. It is a Vinyasa style followed by people around the globe for better health, flexibility, to increase stamina, strength, stress buster and to improve the quality of life. This Yoga is closely related to Ashtanga method of yoga and has similar qualities. Practicing power yoga increases stamina by building internal body heat which transforms you inside out. The concept of power yoga originates by David Williams during 1990’s. David joins hands with the founder of Ashtanga Yoga K. Pattabhi Jois to introduce the concept of power yoga. India is the origin of Power yoga and later this concept was followed by Americans to achieve great health.

How Does Power Yoga help in Weight Loss?

Power yoga is an advanced form of yoga for whole body workout and popular as a weight loss workout due to its dual benefits of exercise regime and yoga. It works on core muscles and tightens core muscles which lead to weight loss. Power yoga is a perfect blend of cardio, aerobics and ancient yoga techniques to achieve great results.

Power yoga burns 250 to 380 calories per hour by deep breathing technique which heat up the body internally and helps you to flush out toxins and water weight. This form of yoga also improves the performance of the lymphatic system and body organs. Stress, indigestion, depression, lack of sleep and tiredness are the main causes for weight gain. Power yoga not only helps you to attain physical health but also improve your mental health.

Best Stress Buster

Regular practice of Power yoga helps to reduce stress. Doctors noticed that people who practice yoga have reduced the level of stress hormones. Self-regulation is the key to manage stress, control your urges and regulate your emotions. Power yoga is the best way to build strong self-regulation.

Improves Blood Sugar Level

Research has shown that practicing power yoga helps in controlling Blood sugar. The routine practice of power yoga lowers the insulin level in the patient’s body.

Helps to get better Sleep

Power yoga silently improves the sleep quality. Practicing Power yoga improves the level of Leptin hormone. The lower level of leptin hormone makes you eat more.


Counter use of many drugs and medicines leads to weight gains. Sometimes Diabetes medicines, birth control pills, anti-depression pills, Asthma, high blood pressure medicines and some cough syrups can also increase your weight. Practicing power yoga regularly detoxify your body and help you to banish various physical ailments.

Power Yoga Poses That Can Help You Lose Weight Fast

Here are some popular power yoga poses that help to shed extra pounds. You can practice these power yoga poses at home. Whether it is yoga or power yoga, it is advised to begin any yoga with basic Surya Namaskar. Surya Namaskar helps to warm up the body and prepare it for cardiovascular exercises.

Utkatasana or Basic Squats

Basic Squats

Utkatasana is also known as chair pose and help you to tone thigh muscles. To perform this asana stand straight in mountain pose. Now exhale and slowly bend your knees while keeping your thighs together. Lower your hips towards the heels and arms towards the floor.

Now inhale and raise your arms towards the ceiling with your neck straight.

Do 10-15 sets of Utkatasana daily for weight loss.

Virabhadrasana or Warrior Pose

warrior pose

Warrior pose is another demanding asana which requires core strength. This pose helps you to strengthen leg and back muscles. Daily practice is required to master warrior pose and this pose also tighten your abdominal muscles and promote weight loss. Here are steps to perform warrior pose. Stand straight in Tadasana with your legs wide apart. Now turn your right feet outward by 90 degrees and left feet inward by 15 degrees. Now exhale and lift your both arms sideways to shoulder height. Inhale and bend your right knee and turn your head to the right to look straight.

Now repeat this yoga posture on the left side. Do 10-15 sets of Virabhadrasana to achieve your desired weight loss goals.

Navasana or Boat Pose

boat pose

Practising Navasana helps to get strong arms, shoulders, legs and core. It seems to be very challenging pose but it can be practiced easily at home. Steps to perform Boat pose.  Get seated forward with your knees bent and feet flat on the ground. Place your hands on either side of the hips. Now keep your spine straight, lean your back slightly and lift your legs upward. Keep your thigh hugged together. Now lift your arms upward and make V shape. Stay in this pose for the count of 5 to 7 breathes.

Sirsasana or Headstand

Reference: WatchMojo

Sirsasana is not for beginners, you should perform this pose under experts supervision. Headstand pose has many health benefits and this pose increases the blood flow to the face, neck and head. One should not perform Sirsasana during a headache, suffering from hypertension and neck injuries. To perform Headstand, watch this video.


Dolphin pose or Ardha Pincha Mayurasana

Dolphin Pose

Ardha means Half Pincha that means Feathers and Mayur means Peacock. Ardha Pincha Mayurasana also known as Dolphin pose and in this pose body looks like inverted “V”. Dolphin pose helps to strengthen shoulder muscles, legs and core muscles. This power yoga pose can be practiced by beginners at home without any help.

Steps to perform Dolphin Pose

Start the pose by getting down on your knees and arms. Keep your forearms on the ground and ensure that your shoulders and elbows are in parallel line. Now exhale and raise your back and hips. Your legs should be straight and let your head hang freely. Stay in this position for 4-5 breaths. Now bend your knees to the ground and let your hips rest on your feet. Bring your arms alongside your hips and head down. Stay in this position for few seconds. Do 15-20 reps of Dolphin Pose daily for better core muscles and legs.

Other Health Benefits of Power Yoga

Power yoga not only helps you to lose weight but have a number of other health benefits.

  1. Power Yoga helps to boost the immune system.
  2. It improves mood and helps in fighting depression.
  3. Power Yoga eliminates toxins from the body and cures digestive system disorders.
  4. It helps to improve memory and concentration level.
  5. Power Yoga also helps to regulate hormones.
  6. Power Yoga improves lung capacity and helps to fight other respiratory conditions like asthma.
  7. Regular practice of Power yoga improves posture.
  8. Power yoga makes you happy internally.
  9. Power yoga is very beneficial for mental health.
  10. It helps to build confidence and self-regulation.

Now, start practicing power yoga to get in shape and build a healthy body.