Yoga has many definitions, but Yoga is more than just about the practice, it is a feeling you take with you forever to maintain your calm. It is, in fact, a joyful activity to reunite the souls!
In this uptight world of social upheavals, emotional outbursts, and stubborn attitude, gain some flexibility in your life by practicing the ancient art of Yoga. Advance your understanding of yoga asanas by adopting a dedicated approach of self-practice and determination.
As much as the feeling of finally mastering a pose will give you sheer happiness of victory, but more importantly, the learning process will heal you from within. To stand out in your yoga class and really show that you excel in your work, you need to put extra efforts to make your mark. This is why we have come up with the steps and benefits of our top 7 advanced yoga poses. Let’s go through them.
Top 7 Advanced Yoga Poses
- Firefly Pose (Tittibhasana)
This pose is not as challenging as it appears it’s all about the balance and strength between your arms, legs, and core.
Steps:
Come into a forward bend pose or Uttanasana, squat your feet and keep your legs apart. Then, straighten your legs enough to lift your pelvis. Now, place your arms parallel to each other on the floor, your elbow should brush your inner-thigh. Stretch and lift your legs above the ground, pointing them up from your shoulders away from each other, and balance to hold the position.
It stretches the inner groin and back torso, strengthens your arms, and sharpens your focus. Apart from that, daily practice of the asana leads to the development of a sense of balance and improves digestion.
- King Pigeon Pose (Kapotasana)
It is a seated back bending asana, suggested for intermediate students.
Steps:
Kneel, and keep your knees closer to each other. Inhale, and move your chin towards the sternum. By pushing your hips up and forward, then lean back your neck and shoulders as far as you can stretch. When your chest is lifted at its maximum, you can release your head back. Remember to keep your thighs perpendicular to the floor. Your palms and fingers should touch your feet as you place your crown on the ground.
This pose stretches the entire body and improves your posture. Also, one who indulges in its daily practice, experiences stable blood pressure, better blood circulation, calm mind and relief from stiffness in the neck shoulders and back.
- Peacock Pose (Mayurasana)
It is a hand balancing Hatha Yoga asana which energizes your body organs. The peacock symbolizes love and immortality.
Steps:
Bend your knees and sit on the ground. Now, place your palms parallel right below your abdomen, on the floor. Then drop your head forward, and by using your core strength, lift your lower body up from the ground. Keep your legs together, and elevated further up from the rest of your body.
Mayurasana tones up your abdomen improve digestive system and strengthen your forearms and wrists. It fights diabetes, infections, and piles. Another major benefit of this asana is that daily practice results in the opening of the Manipura Chakra.
Read More: 7 Incredible Health Benefits of Mayurasana (Peacock Pose)
- Pose dedicated to Sage Koundinya (Eka Pada Koundinyasana)
It is suggested that first master crane poses before trying this.
Steps:
Squat and place your hands on the floor next to the thigh of the left. Then, twist the torso to the left. Bend the elbows slightly and stretch your legs straight. Shift forward and rest the left thigh on the right arm. Now, keep your legs stretched right opposite to each other. Switch sides!
This pose re-energizes the spine and improves metabolism. The pose also enhances the sense of balance and strengthens the shoulders, wrists and arms.
Read More: Top 5 Health Benefits of Eka Pada koundinyasana
- Scorpion Pose (Vrschikasana)
It is an inverted asana in modern yoga.
Steps:
Start by balancing in a forearm stand. Now bend the knees and lift your head up. Then move your body in a deep, C shaped position towards your head. Your feet should touch each other even if knees are separate. Take your toes to the crown of your head. In order to break through, move one leg at a time to the floor.
Better endurance level, smooth blood circulation in body and mind. It gives flexibility and balancing skills to your body. The asana is also works as a cardio workout and increases perseverance and balance.
- Bound Angle Headstand Pose (Baddha Kona Sirsasana)
Steps:
Begin with Balasana/Child’s pose, and interlock your fingers to create a strong base to place your head. Now, lift up your lower body and rest your head vertically on the ground. Then balance to bend your knees to join the feet like you are doing Namaste. Concentrate between your eyebrows and breathe.
It helps to open the Ajna chakra (third eye awakening). Regular practice of the asana leads to improved focus, better blood circulation, strengthened arms, shoulders and spine as well as activation of the different energy points.
- One-Legged Wheel Pose (Eka pada Chakrasana)
Steps:
Lie down flat on the ground and come into the Chakrasana pose. Then slowly lift one leg up in the air, and keeping the other one fixated on the ground. Bring your leg up as straight as possible by flexing your toes. Interchange legs as you breathe.
This pose helps relieves stress, anxiety, and depression. Also, the pose helps in the strengthening of the belly muscles and thighs and stimulates the digestive system.
Read More: Top 7 Health Benefits of Eka Pada Sirasana (One leg behind head pose)
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