A BASIC PROGRAMME FOR POWER YOGA

 Spend a few minutes relaxing and centring.

Warm up by moving all parts of the body in conjunction with regular diaphragmatic (Ujaii) breathing with gentle retention of the pelvic floor, lower abdomen and slight throat constriction.

Sun Salute for 5 - 10 minutes  – versions A and B.

Standing postures:

Toe Hold

Triangle

Reverse Triangle

Long Stretch

Reverse Long Stretch

Splits series for inner thighs / hips

Hamstring Stretch

Balancing toe hold

Awkward Pose – Standing chair

Hand Balancing Crow

Standing Hero Balance / Stretch

Sitting Stiff Pose

Forward Stretch

Bridge

Alternate Leg Stretch

Twist

Boat

Crab

Forward Stretch (repeated)

Dead Man Pose

Shoulder Stand or alternative

Plough

Headstand or alternative

Lotus or similar sitting posture for Ujaii breathing

Rest in Dead Man Pose

Derek Osborn                                                                         c. 050130