Power Yoga: The Total Strength and Flexibility Workout [Paperback]

Beryl Bender Birch (Author)

Book Description

Release date: January 17, 1995

THE OFFICIAL YOGA PROGRAM OF THE NEW YORK ROAD RUNNERS CLUB

Power Yoga is a unique combination of dynamic breathing and strong, flowing movement, which creates a high-heat, high-energy workout. Unlike any other yoga program, Power Yoga is a choreographed sequence of postures that flow into one another, building strength, unwinding tight joints, and loosening muscles. Beautiful photographs and clear instructions guide you through this effective and popular routine.

Based on the classical and original yoga system called astanga, Power Yoga is a complete mind and body workout that develops concentration and reduces stress. With its focus on mindful breathing and body heat, Power Yoga goes beyond the relaxation benefits of traditional yoga to offer a route to health and fitness that athletes of all levels will embrace.

Editorial Reviews

Amazon.com Review

Tens of thousands of athletes know Beryl Bender Birch, Wellness Director for the New York Road Runners Club, as the teacher who showed them that yoga could protect them from injuries and improve their athletic performance. In Power Yoga, the first book on astanga yoga, a unique form of hatha yoga designed to build strength and stamina, Birch brings the ancient spiritual and physical practice to the West. Through anecdotes, detailed instructions, and hundreds of illustrations, Birch provides a total workout plan that's perfect for elite athletes, weekend warriors, and people just starting a fitness program. The Power Yoga workout combines dynamic breathing with a series of strong, flowing movements that create a high-heat, high-energy workout. "It (Power Yoga) will work on your body, your mind, your whole self," says Birch. The end result is a stronger, more flexible body; increased endurance, discipline, and self-awareness; and better overall health and fitness. -- Ellen Albertson

From Publishers Weekly

This book is intended for people who seek or possess a vigorous, disciplined approach to physical conditioning and mind-body integration. Birch, wellness director and yoga teacher-in-residence of the New York Road Runners Club, is an athlete and a teacher of athletes. "Sports," she says, "don't get us into shape. In fact, sports get us out of shape." Birch teaches astanga yoga, a rigorous series of positions that flow into one another in a prescribed order, linked by breath and awareness; the author claims that athletes can counteract, heal and prevent injury, tightness and misalignment through committed astanga yoga practice. Here she also introduces the philosophy of yoga to newcomers. She has a light touch, and treats us to autobiographical narrative, as well. Birch offers detailed cautions and adaptations for various levels of strength and flexibility. Both she and the yoga tradition speak to the importance of being yourself. Nonetheless, some readers may find Power Yoga narrowly prescriptive or severe. However, Birch's credibility supports her passionate advocacy. This is an important book for the yoga community, as well: a thoughtful exposition of one of several major yoga movements that have developed from the work of Krishnamacharya, one of this century's great yogis. Photos not seen by PW.
Copyright 1995 Reed Business Information, Inc.

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Product Details

• Paperback: 288 pages
• Publisher: Touchstone (January 17, 1995)
• Language: English
• ISBN-10: 0020583516
• ISBN-13: 978-0020583516
• Product Dimensions: 8 x 0.7 x 9.2 inches
• Shipping Weight: 1.5 pounds (View shipping rates and policies)
• Average Customer Review: 4.4 out of 5 stars  See all reviews (53 customer reviews)
• Amazon Best Sellers Rank: #74,942 in Books (See Top 100 in Books)

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Most Helpful Customer Reviews

39 of 40 people found the following review helpful

5.0 out of 5 stars Wonderful source of inspiration. November 30, 1999

By Liz Sedley

Format:Paperback

This book is an excellent guide to astanga yoga. For beginers, or experienced practicioners.

If you're looking for an exercise routine, you can't do better than this.

Astanga yoga builds strength, flexiblity, stamina, discipline and mental quiet. It won't change your life overnight. But bit by bit as you start to feel healthier, and better about your body, the way you perceive the world changes as well. But everything comes very slowly, as it should.

23 of 23 people found the following review helpful

5.0 out of 5 stars Great Book! April 8, 1999

By A Customer

Format:Paperback|Amazon Verified Purchase

This book is a must have for anyone interested in realigning their body and overcoming injury. While most of us will never duplicate some of the more difficult poses, with practice - most of them can be achieved. The author makes it very clear that mastering this yoga work is not done quickly or easily. Do not buy this book if you are not willing to work hard. This book is geared mainly toward preventing and recovering from injury - realigning the body thru strength and stretch work. There is quite a bit of text dealing with injury and misalignment - explaining the benefits and process of healing. Also explained in great detail is the proper breathing technique for this practice. The breath is an important part of *heating up* the body. This heat enables the body to perform the stretch work safely. The only complaint I have about this book is that the picture labeling is difficult to follow. If the book is reprinted, this should be addressed.

31 of 33 people found the following review helpful

4.0 out of 5 stars A Useful Guide to Power Yoga December 11, 2000

By K. Fromal

Format:Paperback

I purchased Power Yoga after attending classes at my gym, since I wanted a yoga workout that I could do at home. This book certainly has served that purpose, and it following the workout increased my strength and flexibility tremendously. The pictures are very helpful in getting into the various poses from the series. There is also a great deal of information in the book concerning yoga history and practices which was interesting for a beginner. The biggest problem that I have had with the book is that I think that it would be very difficult for someone who had never taken a yoga class with a live teacher to understand what is called for by some of the positions. I believe that this book is best used as a home supplement to taking a yoga class with an experienced teacher who can guide the student through the asanas (postures) and help correct them if need be. The book also does not really discuss meditation before or after a workout, which I have found to be tremendously relaxing.

31 of 35 people found the following review helpful

2.0 out of 5 stars too much fluff January 19, 2002

By Mark

Format:Paperback

This book could have been half as long if Birch wasn't so interested in talking about herself. For the most part, this is book about why Birch practices yoga.

Certainly there is a lot of quality content here, but it is sparse and has been covered more thoroughly by other authors (Schiffmann and Farhi for philosophy, Kraftsow for yoga therapy, and David Swenson for asanas).

The program which Birch recommends is basically a watered-down ashtanga yoga workout in the primary series, with a few embellishments.

When this book was initially released, it would have been a very valuable addition to any yogi's library. However, with the current selection of books and videos covering this subject, it has become obsolete and unneccessary.

11 of 11 people found the following review helpful

5.0 out of 5 stars fantastic if you take the time to read & practice June 18, 1999

By A Customer

Format:Paperback

This book has changed my life. If you take the time to read her instructions, this book will teach you, step by step how to properly practice astanga yoga.

Beware -- many of the positions are impossible to start off with, that's why she includes several work arounds for those not flexible enough to hold the positions yet. These workarounds are what prevent you from getting hurt and gradually teach your body to be able to do all the difficult positions.

Since starting astanga, I am becoming as flexible as when I was a child and stronger than during my years of weight lifting. My running, posture and sleeping have also improved as has my sense of general well being.

I cannot recommend this book highly enough. It is almost as good as having a personal trainer with you as she walks you through every single position and transition between positions.

11 of 11 people found the following review helpful

5.0 out of 5 stars Does the best job of breaking down the Primary Series October 16, 2003

By T. Allen

Format:Paperback

As a previous reviewer said the Primary Series should not be learned solely through a book. This book does the best job of breaking down most of the difficult poses, offering great modification poses to help work a person into the pose that's part of the series. For instance the half bound lotus forward bend is by not means an easy pose (at least not for me). Bender offers beginner and intermediate modifications to help you work to the full version of the pose. She does this throughout the book giving the reader a chance to build up his/her endurence while he/she is learning the series. I used this book in conjunction with Julie Pegrum's "Ashtanga Yoga: The Complete Mind and Body Workout" Book. Together they are the next best thing to going to class. Overall, I have seen nothing better that helps a person learn the Primary Series, and at the same time, making finishing it semi-attainable.

10 of 10 people found the following review helpful

5.0 out of 5 stars Power Yoga - The Total Strength and Flexibility Workout November 26, 1999

By [e-mail]

Format:Paperback

This book is excellent. It really helped me to further my practice at home. It has a lot of helpful information. Now that I'm teaching Power Yoga, I recommend it to my students.

16 of 18 people found the following review helpful

4.0 out of 5 stars 4 stars June 17, 2001

By A Customer

Format:Paperback

This book is one of the few books out there to deal with the ashtanga system. It is very readable; I personally enjoyed the author's personal, conversational style of writing. The pictures and text describe the postures very well, and the author is good at stressing that one should work within their limitations. I don't think anyone should buy this thinking that they will be able to practice ashtanga on their own at home, without any outside instruction. Maybe you would do alright if you were already familiar with basic yoga postures; even then the vinyasa (the linking or "flow" postures) is still very difficult, and, in my opinion, impossible to do without "live" instruction. The book probably works best as an adjunct to classes.