Workout

Power Yoga

45 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Strength Flow

Power Yoga — popularised by Bryan Kest and Beryl Bender Birch in the 1990s as a Western adaptation of Ashtanga. Combines dynamic vinyasa flow with strength-buil…

intermediate~45 minYoga mat

#yoga#power yoga#vinyasa#strength#flow#intermediate#Bryan Kest

Workouts

WARM-UP

Sun Salutation A

2 rounds slow

Sun Salutation B

2 rounds, building heat

STANDING POWER SERIES

Warrior I → Warrior II (Right)

hold each 5 breaths, feel the burn

Extended Side Angle Right

reach front arm long, gaze up

Triangle Pose Right

front hand to shin or floor

Vinyasa (Chaturanga → Up Dog → Down Dog)

transition through flow

Warrior I → Warrior II (Left)

hold each 5 breaths

Extended Side Angle Left

bottom hand to block or floor

Triangle Pose Left

front hand to shin or floor

Vinyasa

transition

BALANCE & CORE

Warrior III Right

T-shape, arms alongside ears

Half Moon Right (Ardha Chandrasana)

bottom hand on block, top hip stacks

Warrior III Left

hold steady, breathe

Half Moon Left

rotate open

Navasana (Boat Pose)

3 × 15 sec, lower and raise legs

Plank Hold

forearms option OK, stack shoulders over wrists

Side Plank Right (Vasisthasana)

stack feet or stagger

Side Plank Left

hold strong

PEAK POSE

Crow Pose (Bakasana)

3 attempts, 10–15 sec holds — squeeze inner knees

COOL-DOWN

Pigeon Pose Right

full hip opener, fold forward if possible

Pigeon Pose Left

breathe into the resistance

Supine Spinal Twist (each side)

30 sec each

Savasana

earn it — total rest