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A Daily Physical Yoga Practice – Power Yoga by Baron Baptiste

Below is a yoga set based on one of Baron Baptiste’s 90 minute Power Yoga set which I have been practicing daily.  I am going to assume you are already a fairly experienced yoga practitioner and know these poses, correct alignment and breath. After doing some research it seems the breath can either be 5 breaths per pose (with the exception of 1 breath per pose in Sun Salutations) or 1 breath per pose with the exception of 5 breaths or more where noted (I find this bring the practice down to 45 min to an hour). I am gaining very noticeable benefits from this practice, as it is quickly bringing more strength and flexibility to my body.

Practice wisely.

Learn more by purchasing the book: Baron Baptiste – Journey Into Power : How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life With Yoga

or the DVD’s:

Baron Baptiste – Journey into Power: Power Vinyasa Yoga, Level 1
Baron Baptiste – Journey Into Power Level 2

 1. Integration Series 

Child’s Pose – Balasana

Downward Facing Dog – Adho Mukha Svanasana

Rag doll – Uttanasana 

 

2. Sun Salutations: Awakening 

A – Repeat 3-5 times 

Samasthiti

Mountain pose – Tadasana

Standing forward bend – Uttanasana

Halfway lift – Urdhva Mukha Uttanasana

Jump back

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Jump forward

Halfway lift

Standing forward bend

Sweep up to mountain pose

Samasthiti

B – Repeat 2 times, 3rd round add Warrior II

Thunderbolt – Utkatasana

Standing forward bend – Uttanasana

Halfway lift – Urdhva Mukha Uttanasana

Jump back

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Warrior I, right foot forward – Virabhadrasana I

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Warrior I, left foot forward – Virabhadrasana I

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Jump forward

Thunderbolt – Utkatasana

3rd round:

Standing forward bend – Uttanasana

Halfway lift – Urdhva Mukha Uttanasana

Jump back

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Warrior I, right foot forward – Virabhadrasana I

Warrior II – Virabhadrasana II

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Warrior I, left foot forward – Virabhadrasana I

Warrior II – Virabhadrasana II

Plank/high push up – Dandasana

Low push up – Chaturanga Dandasana

Upward facing dog – Urdhva Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana

Jump forward

Thunderbolt – Utkatasana

Vinyasa to Downward Facing Dog

 

3. Warrior Series: Vitality 

Right leg up to the sky, bend knee, roll open hip 5 breaths

Crescent lunge, right foot – Anjaneyasana

Revolving crescent lunge – Parvrtta Alanasana

Revolving crescent lunge bind

Extended side angle, back foot flat – Utthita Parsvakonasana

Extended side angle bind

Plank/high push up – Dandasana

Side angle plank, spin heels to the right – Vasisthanasana

Vinyasa to Downward Facing Dog

Left foot to the sky, bend knee, roll open hip 5 breaths

Crescent lunge, left foot

Revolving crescent lunge – Parvrtta Alanasana

Revolving crescent lunge bind

Extended side angle, back foot flat – Utthita Parsvakonasana

Extended side angle bind

Plank/high push up – Dandasana

Side angle plank, spin heels to the right – Vasisthanasana

Plank/high push up, Vinyasa to standing forward bend

Thunderbolt

Prayer twist to the right – Parivrtta Utkatasana

Prayer twist, arms extended

Relax to rag doll, toe/heel hip width

Thunderbolt

Prayer twist to the left – Parivrtta Utkatasana

Prayer twist, arms extended

Relax to rag doll, toe/heel hip width

Gorilla, 5 breaths – Padahastasana

Release hands to floor

Crow – Bakasana

Shoot legs straight back

Plank/high push up, to Vinyasa A

Jump forward

Roll spine up

Mountain pose

  

4. Balance Series: Equanimity 

Eagle pose right, left, right, left – Garudasana

Samathiti

Standing leg raise right – Utthita Hasta Padangusthasana

Standing leg raise right to the side 

Release in front and extend, bend right knee

Airplane – Dekasana

Lower leg, Mountain pose

Samathiti namaste

Standing leg raise left

Standing leg raise left to the side

Release in front and extend, bend left knee

Airplane

Lower leg, Mountain pose

Samathiti

Dancer’s pose preparation right

Dancer’s pose (Dancer’s pose full extension, Full Bow) – Natarajasana

Dancer’s pose preparation left

Dancer’s pose (Dancer’s pose full extension, Full Bow) – Natarajasana

Repeat Dancer’s pose right and left

Samathiti

Tree pose namaste right

Tree pose arms extended

Tree pose namaste left

Tree pose arms extended

Samathiti

Vinyasa B with Warrior I & II, straighten leg to..

 

5. Triangle Series: Grounding

Triangle pose right – Trikonasana

Twisting triangle, hips squared forward – Parivrtta Trikonasana

Vinyasa B with Warrior I & II

Plank/high push up

Triangle pose left

Twisting triangle, hips squared forward

Helicopter arms up to face sidewall

Standing straddle forward bend, feet 4-5 ft apart – Prasarita Padottanasana A

Standing straddle bend, half way lift – bend forward – half way lift

Hands on hips and come up halfway, arms extended come up all the way

Reverse namaste forward bend – Parsvottanasana

Pivot to right, step back foot in a little, square hips, bend forward

Pivot 180 and repeat

Plank/high push up

Low push up

Upward facing dog, 5 breaths

 

6. Back bending Series: Igniting

Downward facing dog, 5 breaths

High push up and lower to floor, 5 count

Rest

Locust 2 times, rest between – Salabhasana

Rest

Bow pose or full Bow 2 times, rest between – Dhanuarasana

Rest

Downward facing dog

Camel – Ustrana

Child’s pose or Downward facing dog

Repeat Camel

Downward facing dog

Child’s pose

Downward facing dog

Jump through arms to sitting cross legged

Lie on back

Bridge pose, hold 5 breaths, lower – Setu Bandhasana

Wheel, tuck chin to lower (do not bring knees to chest) – Urdhva Dhanurasana

Repeat wheel pose 3 to 6 times

Gentle twist, both knees to one side, 5 breaths, switch

Supta Baddha Konasana

 

7. Abdominal Series: Stability

Knees into chest and squeez

Scissor legs, flex feet

60/30 lift press through balls of feet

Rest in Supta Baddha Konasana

Knees into chest and squeez, rock back and fort, side to side

Abdominal twist, exhale twist, inhale center, 10 breaths

Reach everything up to ceiling 10 count

Rest in Supta Baddha Konasana

Come to sitting position

Boat pose, boat crossed ankle lift, 3-5 times – Navasana

Rest in Supta Baddha Konasana

 

8. Inversion Series: Rejuvenation 

Knees to chest

Shoulder stand, 10 breaths, Sarvangasana

Plow, 5 breaths – Halasana

Deaf man’s pose, 10-20 breaths or hold 1 min – Karnapidasana

Slowly roll out, hands to knee, roll up and back 5 times

Roll up to hands on floor

Jump back to low push up

Upward facing dog

Downward facing dog

  

9. Hip Series: Opening

Step right foot forward

Half pigeon 5 breaths – Adho Mukha Eda Pada Rajakapotasana

Double pigeon 5 breaths – Dwapada Rajakapotasana

Half pigeon again to downward facing dog

Step left foot forward

Half pigeon

Double pigeon

Release to sitting position

Frog 25 breaths – Bhekasana

Come out lying forward for a few breaths

Lie on back pulling legs to chest

 

10. Forward Bending series: Release

Come to seated and scoot to middle of mat, leg extended out front

Seated single leg extension right, 5 breaths – Janu Sirsasana

Seated single leg extension left, 5 breaths

Both legs out in front

Seated forward bend, inhale halfway lift, exhale fold forward, 10 breaths – Paschimottanasana

Tabletop, 5 breaths, lower to seated – Purvottanasana

Fish pose – Matsyanasan

Release lying on back

 

11. Surrender to Gravity Series: Deep Rest

Dead bug pose, 5 breaths – Urdhva Mukha Upavista Konasana

Hugs knees to chest

Supine twist, right knee over center

Supine twist, left knee over center

Release to floor, relax

Savasana, 10-20 minutes

Keep eyes closed, roll to right side in fetal position

Come up to cross leg namaste

“Om” 3 times

Hands to third eye, center of forehead and invite the light

“Namaste,” an acknowledgment of the light in ourselves and in all those around us.

 

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  1. Why Practice Yoga?

The Wandering Yogi