20 Minute Intermediate Power Yoga Routine

Who doesn’t want to stay fit and strong? All of us want that right! That’s why you see numerous workout videos flooding YouTube, huge posters advertising fitness training programs, and hundreds of promos in magazines or social media about weight loss, yoga classes, and strength-building exercises. 

But it’s not all about just strength and flexibility every time. After all, we’re not machines, we’re human beings who need much more than that. Something that leads us to an unexplored path of completeness beyond physical mechanisms. Yeah! We’re talking about overall growth that serves both body and mind. 

Are you also in search of a wholesome session?

Call Now to schedule your 20-Minute Power Yoga session!

What Makes Power Yoga Different?

You must have tried different cardio workouts or practised various yoga asanas. Unlike all these, Power Yoga is a perfect blend of mindfulness of yoga and the energy of a HIIT session.

It originated from the popular Indian Patanjali Sutra  “Ashtanga Yoga,” where Ashta means eight, and Anga means limbs. This practice focuses on a continuous flow of movement that connects both body and mind.

In contrast to traditional yoga or workout routines, where you pause and rest between postures, Ashtanga or Power Yoga(modern adaptation) encourages uninterrupted transitions. Instead of taking breaks, your body stays active and your mind remains focused, leaving little room for distractions. 

Power Yoga is more about mental endurance, along with physical balance and stability. It trains your mind to stay focused without losing concentration.

What to Expect During Your Power Yoga as A Beginner?

If you’re a beginner, don’t worry, your journey will start with simple warm-ups and foundational poses that will help you build strength, flexibility, and body awareness. 

As you progress to the intermediate level, you’ll be gradually introduced to more challenging postures and sequences. 

That’s the beauty of Power Yoga, it doesn’t overwhelm your body or mind. In fact, if you’re dealing with an injury, back pain, joint stiffness, or muscle strains, Power Yoga can do wonders..

Here’s the Secret– You don’t need a full hour of yoga sessions to feel energized and stress-free. A solid 20-minute intermediate power yoga session might be all you need to reset your body and mind.

How to Perform a 20-Minute Intermediate Power Yoga?

You might be wondering, “Can 20 minutes of yoga actually make a difference?” Absolutely. It’s all about intention and consistency. A focused 20-minute intermediate power yoga session can help to – 

• Wake up your muscles
• Elevate your heart rate
• Help you break a sweat
• Clear mental fog
• Improve posture and balance

So, let’s break down the 20-minute Power Yoga Session! Don’t forget to warm up for a couple of minutes before you start.

1. Sun Salutations (3 Rounds) – 4 Minutes

It’s a classic way to warm up and get your breath synced with movement by inhaling and exhaling in between.

• Flow through your downward dogs, planks, cobras, and forward folds. You’re supposed to move through these poses one after another, smoothly, not pausing for long.
• Once you’re comfortable with the movements, you can do the flow a little faster to raise your heart rate.

2. Chair Pose to Twisting Chair – (2 Minutes)

Hold chair pose for a few breaths, then add a twist to either side. This works your thighs, core, and balance all at once.

How to Do Chair Pose?

• Bend your knees.
• Lower your hips like you’re sitting on a chair.
• Keep your chest lifted and arms reaching straight overhead.

Now Add the Twist

• Bring your hands together in front of your chest (like a prayer).
• As you exhale, twist your upper body to the right and hook your left elbow outside your right knee.
• Stay here for a few breaths, then switch sides.

The twist targets your core and spine and improves balance. Plus, it’s great for digestion and detox, too!

3. Warrior Sequence – 5 Minutes

Flow through Warrior I, Warrior II, and Reverse Warrior on both sides. These poses build leg and core strength while opening the hips.

Warrior I

• Step one foot back, bend your front knee, and keep your back leg straight.
• Lift your arms overhead and face forward.

Warrior II

• From Warrior I, open your hips and shoulders to the side.
• Stretch both arms out parallel to the floor – one forward, one back.

Reverse Warrior 

• From Warrior II, flip your front palm up and reach it up and back, while your back hand rests gently on your leg.

Move smoothly from one pose to the next on your right side, then repeat the flow on your left side.

4. Plank Variations – 3 Minutes

You’ll move through different plank positions – high plank, side planks, and plank with leg lifts. This section is all about core strength and endurance. Feel the burn!

High Plank

• Start in a push-up position with your hands under your shoulders and your body in a straight line from head to heels.

Side Plank

• Shift your weight to one hand, stack your feet, and lift your other arm toward the ceiling. Your body should form a straight line on the side.

Plank With Leg Lifts

• Return to high plank. Now slowly lift one leg off the ground, hold for a second, then switch legs.

Keep rotating through these three variations. You don’t have to rush, as quality over speed is key here. Focus on your breath and keep your body steady.

5. Standing Balances – 2 Minutes

Try Tree Pose or Eagle Pose. Balancing helps improve focus and strengthens those smaller stabilizing muscles we often forget about.

Tree Pose

• Stand on one leg and place the other foot either on your inner thigh or calf (avoid the knee).
• Bring your hands together at your chest or raise them overhead.

Eagle Pose

• Wrap one leg around the other and cross one arm under the other.
• Sit slightly like in a chair pose while holding the twist.

Don’t worry, if you wobble in the beginning, it’s normal and is a part of the process. The more you practice, the better your balance becomes.

6. Boat Pose and Core Work – 2 Minutes

A few rounds of Boat Pose, Russian Twists, or low boat to high boat transitions will fire up your abs.

Boat Pose(Navasana)

• Sit on the floor, lift your legs up, and balance on your sit bones.
• Keep your spine straight and arms reaching forward.

Russian Twist

• From Boat Pose, clasp your hands together and twist your upper body from side to side.

Low Boat to High Boat Transitions

• Start in Boat Pose, then slowly lower your upper body and legs closer to the floor.
• Hold for a second, then come back up to the Boat.

You may not be able to keep your legs straight in the beginning. That’s okay, you can bend them a bit until you build more strength. It’s all about progress, not perfection!

7. Cool Down and Final Stretch – 2 Minutes

After all that movement, it’s now time to slow things down and let your body relax. Here we will move on to the final part of your power yoga session that helps release tension, stretch tired muscles, and reset your mind before you carry on with your day. 

Wind down with a forward fold, happy baby pose, and a quick seated meditation or Savasana to reset your mind.

Forward Fold

• Stand or sit and gently bend forward from your hips, reaching toward your toes.

Happy Baby Pose

• Lie on your back, bend your knees, and grab the outsides of your feet with your hands.
• Gently rock side to side.

Seated Meditation or Savasana

• Sit comfortably or lie down on your back.
• Close your eyes, breathe deeply, and let your body fully relax.

Even just a minute of stillness at the end can make your whole session feel more complete!

Note – These are not for beginners. So, please do not try them on your own unless you have practiced under a professional trainer at our yoga studio.

Ready to level up? Contact Us for your Power Yoga Routine!

Regular Workouts/Yoga Vs. Power Yoga

Aspects	Traditional Workouts/Yoga	Power Yoga
Pace	Moderate to slow	Fast-paced, continuous flow
Focus Area	Isolated muscle groups or basic poses	Full-body engagement in every session
Breathing Technique	Often overlooked in workouts and basic in Yoga	Controlled breathing(Ujjayi) is used throughout
Calorie Burn	Moderate	Higher
Mental Engagement	Can be minimal or meditative	High, requires mental focus and flow coordination
Strength+Flexibility	Either/or, depending on the practice	Builds both simultaneously
Breaks/Rest Periods	Yes, between sets or postures	Flow is continuous
Best For	Building muscle, relaxation, and flexibility	Cardio endurance, flexibility, and mindfulness
Time Efficiency	45-60 minutes	Effective even in 20 minutes
Injury Recovery	May need modification for joint or back issues	Gentle flow and alignment can aid recovery(with supervision)

Takeaway

Power Yoga is an amazing way to improve your mental and physical strength at the same time. It trains you to stay in the present moment. You also become aware of your mind’s activities all the time.

Moreover, you don’t need to be a “yoga person” to benefit from power yoga. You just need to show up with an open mind and a willingness to try. So, don’t wait for the right time to start. All it takes is 20 minutes, a yoga mat, and a commitment to yourself. Don’t forget to practice under professional guidance.

Yoga’s just the beginning—discover all our wellness solutions!
Pilates Classes	Cycling Classes	Aquatic Classes
Barre Classes	Studio X	HIIT Studio

Are You Ready to Power Up Your Yoga Game? Visit Sports West Athletic Club

If you are excited to start your Power Yoga journey and still have not found the right guidance, you’re at the right place. We at Sports West Athletic Club offer more than just yoga classes in Reno. 

It’s time to increase your physical and mental strength with our expert and certified trainers. We offer exclusive Power Yoga classes for people with intermediate and advanced experience levels. 

If you’re a beginner, don’t worry! We’ll start with the basic yoga classes, and then you can switch to our Power Yoga classes.

We are open 24/7. So, contact us anytime to schedule your classes.Call us at 775-348-6666 to experience the change!