Power Yoga: For the soul and the figure
Star coach Bryan Kest is considered the inventor of power yoga - in his studio in Los Angeles he teaches women like Madonna and Drew Barrymore. For us, his longtime colleague Andrea Kubasch (called Qbi) developed a program based on his method: The entire workout lasts about 45 minutes and can be carried out by both beginners and experienced students. If a position is too tiring for you, you can change at any time into the so-called child-care (see Warm-up). Please read how to breathe and what else to pay attention to. And then: have fun!
Yoga breathing
In yoga you breathe exclusively through the nose - so the air can be filtered by the fine hairs. And it's easier to find the point between "too much" and "not enough" for yourself. Those who breathe through the mouth, although more powerful, but can judge more difficult, if it does you a good, what you are doing right now. The rule of thumb is: breathe in when you look to the sky - exhale when the eyes are on the ground. Unless you hold one position longer: then, of course, keep breathing continuously. Never stop the air.
You need that
For the exercises elastic sports clothing that sits comfortably and does not pinch. In addition a non-slip pad, preferably a yoga mat. Also a blanket to cover during the deep relaxation.
As a general rule: After a meal, wait at least an hour to workout. All postures and exercises should feel good and in no case be uncomfortable or even painful.
How about "Evening Yoga"? Just the thing after a busy day. This and many other interesting topics can be found in the current ChroniquesDuVasteMonde BALANCE - now on the kiosk! And here you can go straight through.
Warm-up
child entertainment
Sit on your shins, your butt resting on your heels. Now bend the upper body forward and set your forehead on the ground. The arms are initially loose left and right next to the body, the palms face up. Now pull your shoulders to the floor and inhale and exhale about four times. Then stretch your arms forward, spreading your fingers wide. Come in with the inhalation in the quadruped.
Looking down dog
With the next exhale, open your toes and lift your butt upwards. The fingers are spread, the legs stretched hip-width, the palms press into the ground. Hold the position for a few deep breaths. Should it hurt a bit on the backs of the legs, bend the legs. Finally, bring your knees back to the ground and get into child care for a few breaths.
fours
Put your hands under your shoulders and your knees under your hips. Take a deep breath, put your back into the guided hollow cross, look to the ceiling. When breathing out, make the back round, chin to chest, neck relax. Repeat six times - then stretch the left leg back and bring the right arm forward. Make your back long, tighten your stomach. Inhale and exhale a few times, with the last exhale put your hand and knee back on the floor. Page change.
Spinal mobilization
Come back to the quadruped stand with the exhale. Stretch your left leg upwards - and then inhale, pull your left knee towards your nose, your back is round. Exhale, stretch the leg - inhale, knee to nose, round back. Repeat the exercise about five times. And make sure that your arms are always stretched - never bent. Return to the quadruped stand, repeat the exercise with your right leg, and finish in quadruped.
1st sun salutation
Looking down scorpion
Come into the child's posture for a few breaths - then inhale into the quadruped stand. Put your toes on and go into the dog looking down (see warm-up). When breathing in, lift your left leg up as far as possible and, with the exhale, set your left foot back on the floor. Page change. Then repeat the exercise with the left leg. This time, however, turn the left hip to the side and open upward, bend the knee and bring the heel to the buttocks. Put the foot down with the exhale. Page change. And repeat the exercise again.
forward bend
Starting from the dog who is looking down: As you inhale, slowly walk to the front of the mat, your hands are on the floor - if you want, you can bend your knees slightly. Hold this position for a few breaths. Then slowly roll up the upper part of the body in the mountain posture.
mountain
Tighten the thighs, lift the sternum and chin.As you inhale, stretch your arms up the sides, bend your upper body forwards as you exhale, and lower your hands to the floor again. Inhale, look up - exhale, walk in the plank, so take a step back and put on your toes, follow the second foot. Now kneel down, bend your elbows and drop your stomach.
cobra
From the prone position: When inhaling, tense the pelvic floor and enter the cobra - in other words, pull the shoulders back and down, tighten the buttocks and gently push up on the upper body. Breath in, breath out. Then lead the butt to the heels and go into the looking down dog. The position hold five breaths, come in the forward bend, the mountain position and the cobra. Repeat the sequence four times, ending with the hill setting.
2nd warrior sequence
forward bend
Stand upright in the mountain posture. When breathing in, bend your knees, swing your arms, and then lift them up. With the exhalation bend the upper body forward, put on the hands and legs - if possible - stretch. Inhale, look up - exhale, step back, pull second leg and get into the plank. Breath in and out deeply.
Cobra and dog looking down
Lower your knees, bend your elbows and lower your stomach. With the inhalation into the cobra (see greeting of the sun) go - exhale and come again into the looking down dog.
Warrior 1 and 2
As you breathe in, bring your right leg forward and cross the back foot - exhale. Inhale, stretch arms up and bring palms together above head (Warrior 1). Exhale, bend right knee, align hip to side. The right knee is above the right ankle, approximately at right angles. Stretch arms forwards and backwards, pull tailbone down and pubic bone up (Krieger 2).
Peaceful warrior
While inhaling, support the left hand on the left hip and extend the right arm upwards. Now bend the right knee deeply and push the lower back with the left hand towards the ground. The view goes up. Take a deep breath in and out - and get back to the Warrior 2 with stretched arms. Inhale, stretch the front leg - exhale, bend the front leg.
Extended, lateral angular position
Place the right forearm on the right front thigh. With inhalation, stretch the left arm over the left ear to the side upwards - for lateral stretching. The view goes up, pull both shoulders down. Press the right forearm into the thigh, turn the left hip towards the ceiling - thumb and forefinger of the right hand touch each other. Hold this position for a few breaths.
triangle
Come up with the inhalation and stretch the front leg. While breathing out, support the left hand on the left tibia, pull up the right arm and tighten the thighs. Hold the position for a few breaths. Inhale, come up - exhale, bend the front knee. Inhale and exhale. Then place your hands on the floor next to your right foot, place the right one next to your left leg and get into the plank. Inhale and exhale. Now come back to the cobra and repeat the sequence with the other side. Finally, take a few breaths in the child posture.
3. Rotational attitude
Three-legged dog looking down
Extend your arms forward, put on your toes, and come out of the child's posture into the looking down dog. With the inhalation stretch the left leg up - for the three-legged looking down dog. Exhale, make a big lunge forward with your left foot. Inhale, stretch the front leg and raise your eyes. Bend over the left stretched leg forward with the exhale. You can also put your hands on the tibia or just put on your fingertips. Pull the right hip forward, the left back - and tighten both thighs. Hold this position for five breaths.
Twisted prayer pose
As you breathe in, lift your gaze, exhale the front leg, and lower your right knee on the floor below your hips. Inhale, bring your hands into the middle of the middle of the chest - exhale, turn your upper body to the right, supporting yourself with your right elbow on the outside of your left knee. When inhaling, pull the stomach slightly inwards, turn it a little further when exhaling. With the inhalation, come back to the center, when exhaling both hands to the ground, put the rear foot. Inhale and exhale - and in the dog looking down. Repeat the entire rotation posture, but this time reversed. Finally, take a few breaths in the child posture.
Cool down
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Lie on your back, with your arms next to your body and your feet falling loosely to one side. If you like, cover yourself. Close your eyes. In deep relaxation, the energy that you have developed with the exercises is distributed throughout the body. Every muscle should relax now. The breath flows in and out through the nose. Stay as long as you like, but at least five minutes.Sometimes, relaxation is easier when you scan your body from toe to tip: inhale and feel the soles of your feet. Exhale, feel the tension. Inhale and consciously perceive the shins, and exhale the calves. So go through your whole body - and think about the facial muscles and the jaw.
ChroniquesDuVasteMonde: What does Power Yoga mean?
Bryan Kest: The name itself has no specific meaning - I called it that because it's a particularly powerful yoga form that benefits the body and mind in many ways.
ChroniquesDuVasteMonde: What exactly is it?
Bryan Kest: Above all, it helps to come to terms with yourself: Today, people do almost everything to look good and to feel better in this way. But at some point, outer beauty fades - so we should work to be happy with our inner self.
ChroniquesDuVasteMonde: Does that mean your workouts do not lead to a firmer body?
Bryan Kest: On the contrary! Power Yoga shapes the body in a very special way. The look becomes more natural. People should aim for happiness in yoga but not vanity. The positive side effect is then the change of the body.
ChroniquesDuVasteMonde: Do you have a motivation tip when the yoga exercise becomes exhausting?
Bryan Kest: Everything becomes easier when you can laugh and enjoy what you do.
ChroniquesDuVasteMonde: How does it feel to teach Madonna?
Bryan Kest: If you live in Los Angeles, celebs are part of everyday life: They come in my classes, but they are not more important to me than unknown students. I also do not give them private lessons. One day, Sting's wife asked me about it - and I said: said: No, you have to come to the studio yourself.
PDF-Download Power Yoga
Here you can download the instructions for the Power Yoga program for free as a PDF file.
The power yoga program on DVD
A yoga class in your living room!
On the "ChroniquesDuVasteMonde Fitness - Power Yoga" DVD you will find an extended program for beginners, advanced training exercises, short programs for morning and evening as well as a guided deep relaxation and the complete interview with Bryan Kest.
The power yoga DVD is available for 14.99 euros plus shipping costs in the ChroniquesDuVasteMonde shop.
Power Yoga: Instructions for the "backward bending"
Power Yoga: Instructions for the "plow"
Power Yoga: Instructions for the "warrior"
Power Yoga: Instructions for the "Tied Angle"
