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30-Minute Full-Body Power Yoga for Strength

30-Minute Full-Body Power Yoga for Strength — video by SarahBethYoga Play · 29:16

Video by SarahBethYoga on YouTube · Open on YouTube

A strength-focused power yoga class: down dog hops, chair pose twists, hollow-body core work, crescent lunge to warrior 3 and half moon, chaturanga push-ups, forearm and side planks and floor bow, then a cool-down stretch.

  • 29 min
  • Intermediate
  • Moderate impact
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. From child's pose, hold a strong high plank, lower all the way down to low cobra, then press back to down dog. 0:38
  2. Hop from the back of the mat to the front and back with soft knees, then fold with the hands clasped behind you. 1:58
  3. Chair pose with knees together, sitting back so you can still see your toes, plus a prayer twist to each side. 3:19
  4. Hollow body on your back, shins level or legs at 45 degrees, then slow alternating leg lowers, lower back flat. 5:16
  5. Right side: knee-to-elbow taps from down dog, then crescent lunge, airplane, warrior 3, half moon and warrior 2. 8:40
  6. Chaturanga push-ups on the knees: lower halfway with the elbows grazing the ribs, then press back up. 10:45
  7. Left side: knee-to-elbow taps, crescent lunge, airplane, warrior 3, half moon, warrior 2 and reverse warrior. 11:48
  8. Chaturanga push-ups again, keeping the neck in line with the spine; modify or skip if your form slips. 13:47
  9. Forearm plank, then a side plank on each side with an optional star, then a floor bow. 15:08
  10. Harder plank set: forearm plank leg lifts each side, side plank hip pulses each side, then floor bow again. 17:55
  11. Last down dog, then hop forward to gorilla pose, knees bent and hands slid under the feet. 20:52
  12. Bridge with an optional shoulder clasp, then lie back with the soles together and knees falling open. 21:59
  13. Figure four on each side, happy baby, then a lying twist to each side, relaxing rather than straining. 23:18
  14. Savasana: legs long and feet falling open, arms by your sides with the palms up. 26:20

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • In plank, keep one straight line from heels to head and lift between the shoulder blades
  • Drop to the knees for chaturanga push-ups and keep the elbows grazing the ribs
  • In chair pose sit back far enough that you can still see your toes

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 7 takes load

  • Shoulders takes loadplanks, knees-down push-ups, down dog, side plank
  • Elbows takes loadchaturanga push-ups, forearm plank
  • Wrists & hands takes loadplank, chaturanga, down dog, hops back
  • Lower back takes loadfloor bow, plank holds, hollow body
  • Hips takes loadcrescent lunge, warrior 3, half moon, chair pose
  • Knees takes loadchair pose, lunges, hops, warrior 2
  • Ankles & feet takes loaddown dog hops, one-leg airplane and half moon
  • Neck moveshollow body with shoulders lifted
  • Upper back movesfloor bow, chest opener, hollow body, twists
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Knees-down push-ups, bent-knee hollow body, rest in child's pose, skip any section

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by SarahBethYoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety