Yoga Poses, Yoga Flows, and Asanas for Strength & Power Athletes

Paul on Yoga. Paul on Yoga. Through my practice of Yoga, I have mastered techniques like the handstand and forearms balances. Yoga has brought me strength that I could never develop from weight lifting alone. When I teach private yoga lesson, I customize the lesson to the individual. Unlike other teachers who force you to conform to their program, we write a program designed for you.

When I started learning about yoga, I found it very difficult to find approachable poses.  Below are some common poses I use in the Standing balance category.  You will also find 4 sample flows I wrote for 4 different customers.

Extremely Effective Yoga Poses and Asanas for Strength and Power Athletes.

Yoga Flows and Sequences

Hip Opener - Intermediate
  1. Warmup
    1. Half Lotus with Kapalabhati Pranayama for 1 Minute x 3. Forced Exhale with natural inhale.
  2. Surya Namaskara A, Tail of Dog to, Ashta Chandrasana
  3. Surya Namaskara B – 3 Switches
  4. Sequence A
    1. Warrior II
    2. Uttithta Parvakonasa
    3. Crow
    4. Eka Pada Koundinyasana A
    5. Crow
    6. Malasana
    7. Crow
    8. Eka Pada Koundinyasana A
    9. Crow
    10. Malasana
    11. Prapada Utthita Pashva Pasa Upaveshana – Tip Toe Extended Leg to the SIde squat pose (P193 2100 Asanas)
  5. Sequence B
    1. Lizard Lunge
    2. Astavakrasana 8 Angle Pose
  6. Sequence C
    1. Utkatasana
    2. Garudasana – Eagle Pose
    3. Warrior III
    4. Utthita Trikonasana
    5. Prasarita Padottansana A & C
    6. Parsvottanasana
    7. Parivrtta Trikonasana
    8. Spread Arm Warrior I
  7. Sequence D
    1. Surya Namaskara A, Tail of Dog to, Ashta Chandrasana
    2. Parivrtta Ashta Chandrasana 3 Switches
    3. Adho Mukasana
    4. Eka Pada Rajakapotasana
    5. Urdhva Dhanurasana
    6. 1 Leg Urdhva Dhanurasana
  8. Sequence D
    1. Ardha Matsyendrasana – Half Lord of Fishes
    2. Gomukhasana (Cow faced Pose)
    3. Agnistambhasana – Fire Log Pose
  9. Sequence E
    1. Dandasana
    2. Paschimottanasana – West Intense Stretch – Seated Forward Fold
    3. Upavistha Konasana – Wide-Angle Seated Forward Bend
    4. Baddha Konasana – Butterfly
  10. Sequence
    1. Halasana
    2. Salamba Sarvangasana – Maybe put mat under arms
    3. Uttana Padasana – Extended Fish Pose
Inversions - Intermediate

  1. Virasana – Hero Pose with Ujjayi Pranayama
  2. Adho Mukasana – 2-3 Minutes
  3. Uttanasana – 1 minute
  4. Salamba Sirasana I. 2-3 Minutes
  5. Gomukhasana (cow faced pose) 10 Breaths per side
  6. Adho Mukha Asana – 2-3 Minutes
  7. Garudasana – Eagle Pose 10 Breaths
  8. Adho Mukasana – 2-3 Minutes
  9. Navasana – Boat
  10. Salamba Sirasana II. 2-3 Minutes
  11. Surya Namaskara B – 3 Switches
  12. Adho Mukha Vrkasana 3 holds
  13. Padangusthasana (big toe folded pose)
  14. Pada Hastanana (folded hand pose)
  15. Eka Pada Paripurna Vrishchikasana – One legged Stretched out Scorpion
  16. Malasana
  17. Crow
  18. Lolasana
  19. Crow
  20. Malasana
  21. Side Lunge with Raised Toe
  22. Malasana
  23. Side Lunge with Raised Toe
  24. Step Through
  25. Marichyanana C – Sage Marichi Pose
  26. Crossbody IT Band Foot hold
  27. Ardha Baddha Padma Paschimottanasana – Seated Half Lotus fold over pose
  28. Seated One Foot Big Toe Hold Pose – Eka Pada Padangusthasana
  29. Setu Bandha Sarvangasana
  30. Dhanurasana – Wheel Bridge
  31. Chakrasana – Toe Bridge Pose
  32. Urdhva Dhanurasana; 5-10 breaths (1 leg Bridge)
  33. Utthita Matsyasana – Extended Fish Pose
  34. Navasna
  35. Yogi Bicycles
  36. Firelog Hold with Toe Jam
Standing Balance - Intermediate
  1. Adho Mukha Svanasana and Urdva Mukha Svanasana back and forth 5 reps.
  2. Sequence A
    1. Tadasana
    2. Chandrasana
    3. Vrksasana
    4. Garudasana
    5. Ardha Baddha Padmottanasana (half bound lotus intense stretch pose)
    6. Utthita Hasta Padangustasana II
  3. Sequence B – All with strap
    1. Bound Side Stretch
    2. Utthita Hasta Padangusthasana I and I
    3. Parsvottanasana – Intense Side stretch
    4. Humble Warrior
    5. Prasarita Padottanasana A
  4. Sequence C
    1. Virasana
    2. Shin Stretch L
    3. 1 Leg Virasana
    4. 1 Leg Virasana with forward fold
    5. Anjaneyasana
    6. 1 Leg Couch Stretch
    7. 1 Leg Pigeon
    8. Lizard Lunge
  5. Sequence D
    1. Warrior II
    2. Utthita Trikonasana – 10 breaths
    3. Utthita Parsvakonasna
    4. Ardha Chandrasana 10 breaths
  6. Sequence E
    1. Tadasana
    2. Utthita Hasta Padangusthasana – 10 breaths
    3. Natarajasana – 10 breaths
    4. Garudasana – 10 breaths
    5. Parsvottanasana – 10 breaths
    6. Parivrtta Trikonasana – 5 breaths
  7. Sequence F
    1. Ardha Matsyendrasana -5 breaths
    2. Gomukhasana – 10 breaths
    3. Upavista Konasana
  8. Sequence G
    1. Dandasana
    2. Paschimottanasana
    3. Halasana
    4. Salamba Sarvangasana
    5. Uttana Padasana
    6. Savasana
  9. Sequence H
    1. Dandasana and Paschimottanasana 4 sets
    2. Sukasanana
Twisting - Intermediate
  1. Sukhasana- Ujjayi Pranayama
  2. Sequence 1
    1. Yogic Bicycles
    2. Jathra Parivartanansana
    3. Yogic Bicycles
    4. Navasana – Bow
  3. Sequence 2
    1. Surya Namaskara A
    2. Ashta Chandrasana
    3. Parivrtta Ashta Chandrasana – Revolved Side Angle Lunge Pose
    4. Revolved Triangle Pose
    5. Utkatasana
  4. Sequence 3
    1. Surya Namaskara B x 3
    2. Parivrtta Utkatasana
    3. Virabhadrasana B
    4. Utthita Parsvakosana
    5. Utthita Trikonasana
    6. Natarajasana – Dancer’s Pose
    7. Ardha Chandrasana- Half Moon
  5. Sequence 4
    1. Prasarita A and B
    2. Parsvottanasana
    3. Parivrtta Trikonasana
    4. Parivritta Parshavakonasana
      1. Add in bind
    5. Parivrtta Ardha Chandrasana – Revolved Half Moon
    6. Warrior 3
    7. Dancer
    8. Half moon
  6. Sequence 5
    1. Balasana
    2. Urdhva Mukha Pasana – Broken Table
    3. Revolved Squatting Toe Balance
    4. Bhujangasana – Cobra Pose
    5. Ustrasana – Camel
    6. Laghuvarjrana – Little Thunderbolt Pose
    7. Bharadvajasana C
    8. Marichyasana C
  7. Sequence 6
    1. Dandasana
    2. Paschimottanasana
    3. Parivrtta Janu Sirsasana
    4. Baddha Konanasa
    5. Eka Pada Sirsasana A – Elbow bind under knee
    6. Salamba Sirsasana I
    7. Halasana
    8. Salamba Sarvangasana
    9. Savasana


Yoga Poses and Asanas for Strength and Power Athletes

Sanskrit NameEnglish Name 1English Name 2Pose Type 1Pose Type 2Primary BenefitSecondary BenefitCommonalityDifficultyImportanceScaling TipsPronunciationEtymologyReferences
GarudasnaEagle PoseStandingYesShoulder OpenerHip OpenerUncommonIntermediateLowgah-rue-DAHS-annagaruda = bird of preyYoga Anatomy. P90-92
NatarajasanaKing of the Dancers PoseStandingBackbendQuadriceps and Hip Flexor StretchHeart OpenerCommonIntermediateMediumnot-ah-AHS-annanata = dancer;
raja = king
Yoga Anatomy. P93-95
UtkatasanaChair PoseAwkward PoseStandingAnkle MobilityShoulder MobilityVery CommonIntermediateHighOOT-Kah-TAHS-annautkah = awkwardYoga Anatomy. P78-79
UttanasanaStanding Forward BendStanding Forward FoldStandingForward BendLower Back MobilityHamstring MobilityUbiquitousBeginnerEssentialOOT-tan-AHS-annaut = Intense
tan = stretch
Yoga Anatomy. P80-81
Utthita Hasta PadangusthasanaExtended Hand to Toe PoseStandingHamstring MobilityHip StabilityCommonExpertLowoo-TEE-tah HA-sta pad-an-goosh-TAHS-annautthita = extended;
hasta = hand;
pada = foot;
angusta = big toe
Yoga Anatomy. P82-85
Virabhadrasna IWarrior IWarrior Pose AStandingStrengthLeg ConditioningHip ExtensionUbiquitousBeginnerEssentialveer-ah-bah-DRAHS-annavirabhadra = warriorYoga Anatomy. P95-99
Virabhadrasna IIWarrior IIWarrior Pose BStandingMobilityHip MobilityLeg ConditioningUbiquitousBeginnerEssentialveer-ah-bah-DRAHS-annavirabhadra = warriorYoga Anatomy. P100-102
Virabhadrasna IIIWarrior IIIWarrior Pose CStandingBalancePosture ControlUnilateral BalanceVery CommonIntermediateMediumWallveer-ah-bah-DRAHS-annavirabhadra = warriorYoga Anatomy. P103-104
VrkasanaTree PoseStandingHip OpenerBalanceLeg StrengthUbiquitousBeginnerMediumWallVrik-SHAS-annavrksa = TreeYoga Anatomy. P86-89
Utthita ParsvakonasanaExtended Side Angle PoseStandingStrengthLeg StrengthTwistingVery CommonBeginnerHighBlocksoo-Tee-tah marsh-vah-cone-AHS-annautthita = extended;
parsva = side;
kona = angle
Yoga Anatomy. P105-107
Parivrtta Baddha ParsvakonasaRevolved Side Angle PoseStandingTwistingStrengthTwistingUncommonMediumHighUse a strap or towel if you can clasp handspar-ee-VRIT-tah BAH-dah marsh-vah-cone-AHS-annaparivrtta =twist or revolved;
buddha = bound;
parsva = side;
kona = angle
Yoga Anatomy. P108-110
Utthita TrikonasanaExtended Triangle PoseStandingHamstring MobilityTwistingVery CommonBeginnerEssentialBlocksoo-TEE-tah trio-cone-AHS-annautthita = extended;
tri = three;
kona = angle
Yoga Anatomy. P110-114
Parivrtta TrikonasanaRevolved Triangle PoseStandingTwistingThoracic MobilityHamstring MobilityUncommonIntermediateMediumBlockspar-ee-VRIT-tah trio-cone-AHS-annaparivrtta =twist or revolved;
tri = three;
kona = angle
Yoga Anatomy. P114-116
ParsvottanasanaIntense Side StretchStandingForward BendHamstringCommonEasyHighStrap behind ankleparsh-voh-tahn-AHS-annaparsva = side;
ut = intense;
tan = stretch
Yoga Anatomy. P117-119
Prasarita PadottanasanaSpread Foot Intense PoseStandingForward BendLower Back MobilityHamstring MobilityCommonEasyHighUse blocks to get hands to the floor.pra-sa-REE-tah-pah-doh-tahn-AHS-annaprasarita = spread;
pada = foot;
ut = intense;
tan = stretch;
Yoga Anatomy. P121-122
UpavesanaGarland Pose, MalasanaPrying SquatStandingHip OpenerHip OpeningBuild Squat MobilityUncommonMediumEssentialUse a TRX Suspension Trainer or Band to provide supportoo-pah-ve-SHAS-annaupavesa=sitting downYoga Anatomy. P123-125
PadmasanaLotus PoseSittingHip OpenerHip MobilityCommonExpertMediumpod-MAHS-annapadma = lotus
DandasanaStaff PoseSittingForward BendCommonBeginnerLowdan-DAHS-annadanda = stickYoga Anatomy. P130-131
PaschimottanasanaSeated Forward BendSittingForward BendHamstringsLower BackVery CommonBeginnerMediumUse a StrapPOS-chee-moh-tan AHS-annaPascha = behind;
ut = intense;
tan = stretch
Yoga Anatomy. P132-133.

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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