Focus On: Power Yoga
As you guys know, I’m a HUGE fan of power yoga. It’s one of my all-time favorite workout loves, and something I always come back to, even after a bit of a hiatus. Right now, I’m on a power yoga high as I’ve been recently reunited with the practice. In Tucson, I’ve had a bit of a tougher time finding a studio close to me (AZ Power Yoga is amazing, but really far from pretty much everywhere in Tucson), and finally found one I adore with an amazing teacher (aaaand it’s only $4! Skidoosh.)
I can’t believe I haven’t done a “Focus On” post for power yoga! No time like the present… nothing reminds you to stay in the present like an incredible yoga practice <3
[When I wrote this, I was writing from a participant’s perspective, not as a certified instructor. I’d been practicing yoga for 10 years, regularly for 5, and had taken a variety of classes around the US. Power yoga is by far my favorite, but I also enjoy Bikram and gentle hatha yoga from time to time.]
What is Power Yoga?
Heated vinyasa yoga is usually referred to as “power yoga”, in which you flow from one pose to the next using your breath. It’s a very athletic practice with a cardiovascular element, and you’ll also work on core strength and balance. You’ll still hold poses, but often they’re part of a series that you’ll add onto for the duration of the class. Sometimes power yoga can be VERY fast and furious, and the room is usually heated. Some studios are much hotter than others, going from a comfortable warmth to a scorching oven; you have to find the studio/instructor combo you like the most.
What Should I Wear to Power Yoga?
Always hydrate well the day before and up to your yoga practice. Some studios recommend practicing on an empty stomach- I’ll find that some fruit or half a bar is a good pre-yoga snack for me. You don’t want to feel uncomfortably full, but it’s also a little awkward to be the one in savasana with a growling, angry stomach. Wear something that you’ll be able to sweat buckets in, something that’s comfortable, and won’t enable you to flash your goodies in a variety of poses. I prefer the lululemon Boogie shorts and a tank but you’ll see any combination of clothing (or non-clothing, rather) under the sun- just wear what makes you feel good and that you don’t mind drenching in sweat!
Bring a water bottle, towel or mat towel to cover your mat
(unless you have a mat that doesn’t get slippery with sweat), mat (or you can borrow one form the studio) and shoes that can be easily removed. Most yoga studios ask you to remove your shoes outside the studio, so I find that slip-ons or flip flops are good options. I also like to wear my hair up and a headband, so I don’t have rogue, drenched tresses in my face. Another tip is to bring a set of clothes to change into, plus a baggie for your other clothes- driving home in a pool of sweat gives me the chills.
Pros of Power Yoga
-I always feel like a million bucks after an awesome power yoga class. I walk out of the studio, a happy, delirious yoga noodle and continue my day with extra clarity and optimism. I especially love the yoga pep talk that many instructors will give and I also LOOOOVE good assists with poses.
-Yoga has so many fantastic benefits including lower stress, improvements in sleep quality, flexibility, muscle strength/tone, increased sex drive (hubba hubba), and lung capacity, which can translate to better performance in other exercise modalities.
-Mental benefits. This is one of the main reasons I love yoga so much. I always feel like I’m one step ahead of myself (which is beneficial and extremely annoying at the same time), and yoga reminds me to sloooooooow down. It’s refreshing to go to a class and forget the to-do list at the door.
-Low cost options. Like I mentioned before, the class I love is $4, and there are a ton of other yoga specials I’ve noticed in Tucson (“power hours” which are $5, Groupons and Living Social deals for unlimited classes, etc.). Yoga can be very expensive, but I love that studios are making the practice more budget-friendly. If you don’t have a studio near you, there are a lot of fantastic DVDs and at-home options, but if you’re a beginner, I suggest taking a class with an instructor instead of trying to learn on your own (which can be a quick ticket to injury city).
Cons of Power Yoga
-Time commitment. Many power yoga classes are 90 minutes, which is too long for me including the commute and shower time; there’s no “save the gym hair” after a hot yoga class. Thankfully, I can take the 60 minute class, or do some of a DVD or podcast at home to fit in with my schedule.
-Just like anything else, the instructors and studio make all the difference in the world. I’ve practiced in inviting spaces with teachers who were kind, helpful and got into the depths of my soul with their savasana pep talks, and I’ve also practiced in a studio that smelled like hamsters with Yogini Queen of the Universe barking pose orders at me. It depends on where you go, so don’t let one bad experience taint a potentially amazing journey.
-Familiarity with the poses. Since many power yoga classes can be very fast-paced, I recommend power yoga to intermediate to advanced students who know the English and Sanskrit names for most of the poses (especially the more common ones like upward-facing dog, down dog, plank, chatarunga, warriors 1-3, chair pose, triangle, crow, and extended side angle).
What’s the difference between Bikram and Power Yoga?
You can read my Focus On post for Bikram here but the main difference is the structure of the class. Almost every power yoga class you attend will be different, according to the instructor. Bikram is the same every time. It’s a set order of poses for a set amount of time. For power yoga, the instructor has the freedom to craft the practice according to their personal direction for the class.
Do you love power yoga, too? Is it something you’d like to try?
I’d love to do a link-up of your favorite yoga studios (power or anything you love) near you, so we can share recommendations with each other!
Here are my favorites:
Orlando Power Yoga (Orlando)
Full Circle Yoga (Orlando)
The Yoga Room (OKC)
M Body Yoga (Jacksonville, FL)
Bikram Yoga of Jacksonville (Jacksonville, FL)
Yoga to the People (San Francisco)
La Jolla Yoga Center (San Diego)
Yoga Oasis (Tucson)
Hot Yoga on 4th (Tucson)
More yoga posts:
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Hi Gina! Great post, as always:) I just did both an burners and really enjoyed them. I had a bit of trouble with a few of the moves where you are lying down and your legs are off the ground, either lifting up and down or out and in. I have super tight IT bands and my hips kept “snapping” doing those moves. My abs are strong enough to do them but its painful for my hips. Any ideas/modifications for me?? Thank you!
I love power yoga! I think it’s actually my all time favorite form of cardio. I like to practice though in normal temps. I like building heat inside my body and working up a sweat. I feel like the extrrnal heat actually makes it harder to really give it my all and it’s not as intense as if I were really flowing intensely all on my own. It’s also a pain to be slipping and swimming in sweat on your mat. Been there. Not fun.
I’ve never tried it but I’m so interested in it! I’ve always wanted to like Yoga, but I’m more of a Pilates girl.
My studio in Connecticut where I’m doing my teacher training. Incredibly inviting environment and a few power classes offered throughout the week: http://www.bloomyogafitness.com/
My very first studio in Princeton, NJ. I would leave class with even the tops of my feet sweating like woah, and after each class all of the “stuff” from earlier in the day just didn’t matter: http://www.yogaabove.com/
NP Rock Yoga in New Paltz, NY!
I just started taking power yoga classes there and I’m completely in love!!! Maggie and Julie are amazing teachers and I always walk out of class so refreshed and soothed!!
Power yoga is my physical activity of choice and I tend to practice 4-5x week. You just can’t beat the way you feel after a yoga class!!
Fav studios:
Cleveland Yoga (Cleveland, Ohio),
Zuda Yoga (Sacramento, CA),
Salt Lake Power Yoga (Salt Lake City, UT).
AC Power Yoga (San Antonio, TX)
Amazing! I am surprised that you have not written about this before too!
I have a guide for creating your own home practice on my blog, for people who do not want to pay for class 🙂 http://urbanfruitbat.com/the-abcs-of-a-home-yoga-pratice/ <3
It can be difficult to find good yoga instructors and classes at most gyms, but Lifetime Fitness in Tempe has excellent instructors! While I loooove a good flow class, I’ve also discovered Yin Yoga – what a great stretch!
Is Power Yoga really cardio? I get that it raises your heart beat, but with proper breathing, your heart rate shouldn’t be at full speed.
it depends on your heart rate. some of the classes i’ve taken, my heart rate has been through the roof even with good breathing techniques because they’re so fast-paced
I actually juuust got home from a Vino & Vinyasa event hosted by lululemon and Exhale in Santa Monica, taught by my favorite instructor and great friend Elise Joan (she’s also a lulu ambassador)! She regularly teaches at Equinox Santa Monica and Exhale Santa Monica…obviously highly recommended!
Oh just to clarify, it’s Los Angeles, CA 🙂
Thanks for a great post!
I LOVE hot (power) yoga! It’s one of my favorite ways to exercise, for sure. I signed up for 10 for $10, which was 10 classes for $10 and fell in love. However, it expired and I don’t have $140 to spend on a monthly package. I’m devastated!
I have just recently started doing yoga at Corepower (http://www.corepoweryoga.com) here in Minnesota. I know it’s in a handful of other states as well, and love the variety of classes, from sculpt to hot power fusion. I’m hooked and it’s definitely my main way to work out! It really packs a punch in an hour. Only downfall is the cost.
it’s heard amazing things about CPY (i think they have one in atlanta?)!
I HIGHLY recommend CorePower if you have them in your area, I love it! We are lucky and have a TON of CPY studios in the Denver area so I can pretty much always find a class that works for my schedule.
CPY is definitely on the more expensive end. If you practice regularly though (3-4 times per week) some of the class packs break down to between $4-$8 a class. They also offer a student discount 🙂
hot power yoga has been my main form of fitness every since i moved to madison, wi & started law school almost three years ago. although i’m currently training for my second half (did my first one last spring), i credit the fact that i am the most fit i’ve ever been (even in high school when i was a competitive swimmer at the top of my game) to yoga. not only am i strong & toned, but mentally, i am also probably the healthiest i’ve ever been. my favorite studios are:
in the madison area:
dragonfly hot yoga (fitchburg & middleton – both towns right outside madison)
inner fire yoga
bliss flow yoga
perennial yoga
kaivalya yoga
in michigan:
muskegon yoga (in muskegon, mi)
the funky buddha (in holland & grand rapids, mi) – though they could use a lot of improvement (it stinks – no fans & some of their instructors are pretty bad)
& then of course, core power yoga, which is all over. i love the way they train their instructors to be so creative with sequencing. i am actually getting trained through them this summer after i graduate law school. yogi with a JD. that’s me 🙂
ok that picture is SO impressive! ..and i might have to check out the orlando location! 🙂
The Lululemon stores in my city all offer free 1 hr classes on Sundays!
I was actually just thinking about taking a Bikram class this weekend. I have tried both Power and Bikram and for some reason I sweat so much more and felt better after Bikram. Thanks for the focus on, you just upped my yoga craving even more!
Would love to try the hot yoga. It’s expensive in my neck of the woods but my doctor actually recommended I take (any kind) of yoga for stress relief (which helps control cholesterol? Who knew? And anxiety) so I’m looking to try it – soon.
there are tons of yoga studios in the los angeles area, but my fav for sure is bryan kest’s power yoga in santa monica. this is the studio where i took my first yoga class ever, and later i bought bryan kest’s power yoga dvd (http://www.amazon.com/Bryan-Kest-Power-Complete-Collection/dp/B0001WTWYC/) which is, at this point, probably the only yoga dvd i will consistently use. it is THE BEST. so old school, but so good.
i’ve also been to yogaworks in the LA area, which is a mix of different yoga, pilates, and other types of workouts, and it can be great, depending on the instructor.
My favorite studio is roots in Burlington MA
I give yoga the credit for my shoulders
I love Power Yoga. Since I increased the intensity of my other workouts I switched to a soft Vinyasa Flow. It’s my perfect active recovery. Unfortunately Yoga is very expensive here. So if you decide to have a gym membership, it’s almost impossible (at least for me) to also have a membercard at the Yoga Studio.
For anyone who ever travels to Switzerland I can recommend these 2:
spirit-studio.ch > Basel, Switzerland
airyoga.com > Zurich, Switzerland
I love yoga in any form! Sadly no power yoga classes in my current gym, I did do lots of those in my Denmark days though.
Maybe you know some good YouTube video’s with some power in their yoga as well?
I’d love that!
I second this request for youtube videos! Most I’ve tried are pretty chill and would love one that gets my heart pumping a little more.
Great post Gina! It can be very challenging to find the right studio for you. After trying many in Chicago, my absolute favorite is Om on the Range (http://www.omontherange.net/). I have tried 5-6 of their different teachers and they are pretty great. One of the best advice I give friends/clients when trying a new studio is to try and research the teacher training they have been through. It gives you a good insight into what they may have to offer.
Loooove yoga – of all kinds! – but power is really amazing. For those who may think it won’t burn many calories… SO wrong! I wore my heart rate monitor during a one-hour hot power class this week and burned 565 calories. Whoa! To me, the best part is it’s a fun workout that’s also giving you amazing mental and emotional benefits.
This was a very timely post for me! I recently re-started my yoga journey after several years off and it had been wonderful…until I had a somewhat disappointing experience last night with a new-to-me instructor who didn’t have the gentle yoga spirit that made me fall in love with the practice in the first place. I thought that maybe I was the one with the attitude problem, or that I just wanted trying hard enough, but it’s nice to know that “Yogini Queens of the Universe” are a thing. 🙂 I’ll keep trying till I know which instructors click with my style and which ones don’t.
I would love to try power yoga, or yoga in general. I think it would help me relax as well as help my flexibilty. I need to get on this!
Power yoga is my favorite! I love yoga in general, and I’m a much nicer person when I practice on a regular basis. I tend towards studios that are not so steamy hot, but warm enough to get your muscles limber without becoming overwhelming.
I recently moved to Chapel Hill, NC, and after trying several places, I’ve settled in at Blue Point Yoga Center (http://www.bluepointyoga.com/) in Durham – they have a great yoga power hour that I can go to straight from work – it makes it much easier to get motivated when the timing is convenient, and the studio is between me and home. I’ve been practicing for years now, and I love that I still learn something new in almost ever session.
Franklin St Yoga Center (http://www.franklinstyoga.com/) has a nice power yoga practice too.
I still miss my yoga studio in DC, Stroga (http://www.stroga.com/)
My usual studio (in metro-Detroit) is http://www.yogashelter.com. I usually go to two of the studios (one is close to home; the other close to work). My favorite studio in northern Michigan is yogarootspetoskey.com. The owner is amazing and inspiring and has become a good friend. I <3 Tiffany.
Gina! I love your post! I agree yoga can be expensive and you certainly have to find the right instructor to fully enjoy your practice. I live in Minnesota so hot yoga on a -20 degree day is fantastic! Usually most yoga studios will offer your first week free if you are a new student. I tried 3 or 4 different yoga studios this way and a varying amount of classes, all for free! And I finally found a class and instructor that is great! The best part is that the class is only $8! Love a good deal and great yoga! 😉
Hey Jolene,
What’s the studio you found that you like? I’m in the Twin Cities, and love CorePower, but don’t love the price 🙁
I am not sure what part of the cities you are in but the studio is in Woodbury. It’s called Yoga Fresh! I really like it!
I loved my old yoga studio. I didn’t do power or Bikram as I’m not a fan of heat but they had a Daily Yoga class which was a 90-minute, once a week self-guided class in which the instructor would walk around, make corrections, and suggest harder or easier poses as needed per person.
I moved this summer and now where I live, the closest studio is 45 minutes away, which is unrealistic because it’s winter and snowing way too much! I need break out the mat at home!
Power yoga is my yoga of choice! After doing it for so long, I don’t really like any other kind of yoga. My favorite studio is Pittsburgh, PA is Yoga Flow. http://www.yogaflowpittsburgh.com/ Unlike other studio’s around, they don’t get exceptionally crowded, the teachers are fantastic and they have $5 community classes on Sundays.
They also have showers in the studio which I haven’t notice at too many studios around here. It is soo nice if you have to run somewhere after class, so you don’t look like a hot mess!
Especially in the cold months here, nothing beats a lovely, sweaty yoga sesh 🙂
Great post! I LOVE power yoga. Two studios I’d recommend are:
Lotus Yoga (Jacksonville, FL)
Bikram Yoga Decatur (Atlanta, GA)
I have found that Bikram and Vinyasa style yoga “work me out” the most. They are so great for getting a good workout and also refreshing your mind and spirit.
If your in the southern metro of the Twin Cities, CorePower Yoga in Edina is my favorite studio – incredible Yoga Sculpt classes that are heated. Expensive though 🙁
Does anyone know of a good, affordable studio in the RTP / Morrisville / Cary area (North Carolina near Raleigh?) Loved the Blue Point Yoga site but the far side of the Duke campus is too far for regular classes. Thanks!
I love hot yoga, any variety. I believe the variety is important, in yoga, and in any work out routine. When I moved out of Seattle, where I’d been practicing at Hot Yoga of Laurelhurst I knew finding a good hot yoga studio would be a challenge. After a brief stint living in Renton, Washington I was lucky that Seven Hot Yoga opened the very day I moved there! It was an awesome studio for this 3 month transitional period in my life. Revive Hot Yoga opened about a year after I had moved to Bonney Lake, Washington and it is just what the neighborhood needed. I’m so thankful for the studio and Amelia and Brittney and all the other great instructors there!
I know what you mean, a good studio can be hard to find but like with all things perisistence pays off. That, and make the best of what you have, sometimes that means a good home practice!
http://revivehotyoga.com/
http://www.hotyogaoflaurelhurst.com/
http://www.sevenhotyoga.com/
I love love love power yoga but my wrists and forearms don’t. I’ve tried various variations for the poses that bother me over the last couple of years and I’m still left hurting after a few sessions. I love the way yoga settles my mind and calms me. I feel at my most productive after a week with two or three sessions (mostly podcasts but they are still great!). If I could find a podcast, or have one recorded, where there were no poses that bothered my wrists and forearms I’d be a very happy camper. Unlikely though.
I’m green with envy of all of you that can practice and enjoy the benefits. Do an extra sun salutation for me!
Great post, I LOVE yoga and have been practicing Ashtanga (which is a very strength-oriented power yoga style) regularly for several years now. I would add that if you are visiting a new studio, it’s good to arrive a few minutes early and ask about that studio’s norms. For example, my studio has a lot of very hands-on adjusting which might be surprising if you don’t expect it. Also, they ask that you not bring in water bottles because the teachers trip over them as they walk around to adjust. Oh, and a lot of places in my area have student discounts, so it doesn’t hurt to ask if it applies to you! Thanks again, love your blog!
I guess I should have given a shout out – Maya Yoga in Kansas City is my primary studio, and I also really love Urban Flow in San Francisco, which is a donation-based.
I’ll have to check out your San Diego studio suggestion, I live near it!
I def. agree that a yoga instructor can make or break a class. As a certified yoga instructor, I love assisting people into poses because I know when I take a class, it feels AMAZING.
Great post about yoga! I love yoga- obviously, since I blog all about it!
Hot yoga is definitely my favourite type of yoga. Though I think it’s important to note that power yoga doesn’t equal hot yoga- as there are a lot of places that you can still get a powerful yoga sequence, even if you don’t like the heat.
I definitely agree that the yoga studio, and even instructors at the same studio, make the biggest difference. Don’t give up just because you have 1 bad class!
I just started doing Bikram 2 weeks ago and I’m obsessed! I don’t have the budget for the monthly costs of a regular yoga studio membership right now, so here’s what I do to keep up the practice:
– Buying groupons or similar vouchers for 10 or 20 classes (which is awesome because i get to try out all of the studios around me and keep things fresh)
– Scoping out inexpensive community deals like drop-in classes on Sundays for $5
– Luckily, I work at a gym, and after i wouldn’t shut up about my newfound love, he arranged for an instructor to come in and give an hour class for all the employees on Tuesday and Thursdays! (best. boss. ever.)
I do have one question for everyone though – I am horribly indecisive and it took me two weeks to decide which yoga mat to get. I checked in every store and on amazon but everything was either too cheap with not-so-great reviews, or glowing reviews and a hefty price tag. I ended up caving and getting a Gaiam Eco-Friendly mat for $26 at Whole Foods (of all places). It’s still a bit slippery and I think it isn’t long enough. Any recommendations?
Question about today’s post: Why are there two pop up ads that appear shortly after loading the full post page? It’s for Nike (the same ad that appears on the side of the blog) and I’ve never had this happen when I’ve read your blog. I love love love reading your blog, and I know ads are necessary, but to be honest, the pop up kind are enough to encourage me to stay away from the blog. Is there anything you can do to stop these pop ups or know why they’re suddenly occurring? I literally read a few posts just yesterday and today the ads appeared.
The same thing is happening to me. I have to close two advertisements just to view the post which is sort of annoying? Not sure if you’re aware of it.
we’re in the process of fixing it right now!
xoxo
hey susan,
thank you so much for your comment. i addressed it in today’s post and just got off the phone with my contact. the designers will be fixing the footer ad and will get me the new code on monday so i can change it! sorry for the inconvenience and thank you for reading.
xoxo
Thanks for the update and for taking steps for fixing this issue. I know how much you adore your readers and this blog and I knew this was unusual. 🙂
Heated vinyasa/power yoga is my fave! I take it regularly at Pink Lotus in Woodstown and Swedesboro, NJ (close to Philly), and have heard another local studio, Dhyana Yoga, is amazing. They are in Haddonfield and also in Philly. Going to try aerial yoga at Transcend Wellness & Yoga in Chadds Ford, PA later this month! So many great studios in the greater Philadelphia area.
I am thrilled that you did a post on power yoga. I have been taking a heated power flow yoga class once a week for almost a year and I am in love!
It has helped my running tremendously (especially those hip stretches) and I recommend it for everyone!
Love Sweat and Soul Yoga in Boston, MA! (Sister studio is Back Bay Yoga that I’ve never been to but also heard is great). They have “Hip Hop Yoga” which is Power Yoga but set to hip hop/pop music. It’s awesome! I have a hard time getting into the mental aspects of yoga, but with good music I’m able to zone out and forget about the work-day
I love yoga. I haven’t done hot yoga, but I follow Tara Stiles and Kristin McGee right now via DVD and youtube. 🙂
I have been meaning to work more yoga into my routine, and this sounds like something I would love to try! Thanks for all of the great information, something to definitely keep in mind!
LOVE LOVE LOVE Bikram Yoga. Having been in the Navy, I have practiced at studios all over the place, but I currently practice at Bikram Yoga Irvine (Orange County, CA). I wasn’t able to practice when I was pregnant (heat + pregnant Shaina = bad idea) so I went to regular vinyasa classes and modified as needed. I was living in Pasadena (LA) at the time, so I loved Yoga Hop (classes to hip hop music!) and Yoga Kingdom Sanctuary actually offered a legit prenatal class that gave me a workout. That was the only one I found that I liked….most prenatal classes didn’t get my heart rate up like I wanted. I think they are mostly designed for women that didn’t have a consistent practice before getting pregnant, in which case gentle is good…but if you did already have a solid practice, it was more of a relaxation tool.
I loved this post!! I’m a HUGE power yoga addict!! Love it so much…life changing!
Yoga Vida in NYC is amazing. The best instructors, tons of classes to suit everyone’s scheduling, teacher training and two studios that radiate happy energy. I’ve been a devotee since they opened more than three years ago (time flies!) These are the guys that will inspire you to take yoga on as a way of life.
How many calories do you think you burn in one of those classes? I do just regular, non-heated, vinyasa and sometimes I feel like I’ve burnt a ton, while other not so much. I’ve estimated about 300 for 90 minutes… Does that sound right?
i think that sounds about right. i can never get my heart rate monitor to stay on long enough- it gets too slippery!
Thanks… that’s why I don’t wear mine!