Hey there, so you mastered the basic Yoga Asanas?
Great! Now that you have crossed the first Level, we are here helping you to get through the next level with some more challenging yoga poses, which not only help you to rejuvenate your body but will also help you further in your yogic journey.
You should keep challenging your body to get the best out of it. Yoga is an excellent way to do so, as it not only works on your physical but also your mental/emotional health. It strengthens you inside out.”Yoga”, a Sanskrit word which means “to add.” It connects your body to the level of consciousness, which is very vast and full of energy.
I am sure you are here because you have already reaped the benefits of Yoga and want to further explore yourself in the Yogic field. So get yourself ready for the New challenge and a new transformation towards new you.
Let us began,
1) Lotus Pose also Known as Padmasana
Derived from two words (Padam –Lotus ) + (Asana- Pose) =Padamasana or lotus pose. In Chinese and Tibetan Buddhism, it is known as the Vajra Position. This is a cross-legged yoga posture which helps to meditate by the calming mind and to alleviate various physical ailments. It is said that, a regular practice of this posture aids in an overall blossoming of the practitioner.
Preparatory Poses before Doing Padmasana
- Half Twist Pose increases or Ardha Matsyendrasana flexibility and function of vertebrae of the spine. It increases oxygen supply to lungs and increases blood circulation to the pelvic region
- Head to Knee pose or Janu Shirasasana , a part of primary series of Ashtanga yoga. It gives a good stretch to your hamstrings, groin, and shoulders.
Do It Yourself
1) sit on the mat with legs stretched out in front of you and keep your spine erect.
2)start from right Knee, bend it and place it on the left thigh. The sole of the feet should point upward, and the heel is close to the abdomen.
3) Repeat the step with the other leg.
4) Now your legs crossed and feet placed on the opposite thighs. So place your hands in mudra position.
5) Make sure your head is straight and spine erect
4) Hold and continue with easy long breaths in and out.
Benefits Of Padmasana :
- It improves digestion
- Bring blood pressure under control
- Reduces muscular tension
- Good for pregnant ladies as it helps during childbirth
- Reduces Menstrual discomforts
2) Arm Balance Yoga Pose ( Ek Pada Koundinyasana )
A pose dedicated to sage Koundinya. This is a twisting yoga posture where you have to balance your body in the air with hands supporting your weight. It is a full body workout including your mind and soul because of its intensity and engagement of organs.
Some Preparation Before Performing Ek Pada Koundiyasana
- The Dolphin Plank Pose (Makara Adho Mukha Svanasana), which will provide strength to your legs and abdomen, and will protect the shoulder.
- High Lunge Pose also known Utthita Ashwa Sanchalanasana that strengthens the legs and the whole lower body, stretches the hips and groin, opens the chest, and strengthens the arms.
- Revolved triangle pose or Parivrtta Trikonasana that helps in both balancing and flexibility.
Do It Yourself
1) Start with Tadasana towards the right side.
2) Come to a squat, keep your knees together and lift the heels. Keep your hands in Anjali Mudra.
3) Breath out and bring your right upper arm to the outside of the left thigh, Pivot to the left
4) Look straight, chin aligned with the sternum
5) Rest your palms on the ground, wrist parallel to the yoga mat, shoulders width apart
6) Now come to Parsva Bakasana also known as Side Crow Pose.
7) Now, straighten the legs, engage the quadriceps. Push the right femur behind and press into the right toe mound.
8) Also, press forward with your left toe and create the legs of revolved triangle pose or Parivratta Trikonasana
9) Now this is Eka Pada Kaundinyasana
Benefits of Ek Pada Kaundinyasana :
- The abdominal organs get a massage due to the involvement that aids in their health. This also triggers the function of abdominal organs, cleanses them and provides the strength.
- It rejuvenates the back by releasing tensions and aches. This helps you achieve the correct posture, which is very important for health.
- It strengthens the core and shoulders.
- The stomach muscles are stretched in the pose that helps you to shed extra stubborn Fat.
- With the regular practice of this posture, you gain a better sense of body control.
3) Shoulder-Pressing Pose (Bhujapidasana)
As per the name, made out three words Bhuj (Shoulder) + Pida(Pressure)+ Asana(Pose) is the nineteenth pose of primary series and fourteenth seated pose. This pose has two versions: lifted, and bowed. The transition between these variations aids in developing coordination and strength.
- Prasarita Padottanasana or wide-Legged bend encourages the greater hip flexion required for Bhujapidasana.
- Marichyasana, a pose dedicated to Sage Marichi.
- Elephant’s Trunk Pose also is known as Eka Hasta Bhujasana strengthens the wrists and core. This arm Balance is an important transition building up to Bhujapidasana.
- Boat Pose or Navasan is core strengthener, setting up the foundation for Bhujapidasana.
- Malasana or Garland Pose.
Do It Yourself
1) Start by skating your feet a little less than shoulder width apart, knees wide.
2) Tilting your Torso between your inner thighs. Now, Keep your torso low, raise your hips until your thighs become close to parallel to the floor.
3) Tighten your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Repeat same for the right hand. Your upper back will round while doing this.
4) Now press your inner hand firmly against the floor and slowly began to rock your weight back, off your feet and onto your hands. Your feet will lift lightly off the floor as you straighten your arms. Carefully shift your center of gravity.
5) Next, squeeze your outer arms with your inner thighs, and cross your right ankle over your left ankle. Look straight and hold for 30 seconds. Then bend your elbow and slowly release your feet back to the floor with an exhale. This Completes Your BHUJAPIDASANA.
Benefits of Bhujapidasana
- Strengthens the arms and wrists
- Tones the belly and organs
- Improve balance
4) Two-Legged Inverted Staff Pose (Dwi Pada Viparita Dandasana)
It is an advance inverted asana which focuses on flexibility especially in the back. It is a combination of two asanas Urdhva Dhanurasan also called wheel pose, and Shirsana is known as famous headstand pose.
- Forearm Balance (Pinchy Mayur Asana) helped you to develop the stability and flexibility in your chest and shoulder that are so important in Dwi Pada Asana.
- Four Footed Pose (Chatush Padasana)helps you to open space in your front hip joints and groins, helping in pelvic actions that help you in Dwi Pada Viparita Dandasan
- Upward Bow Pose(Urdhva Dhanurasana) a backbend pose that will help you in developing and refining the opening in your pelvis and chest.
Do It Yourself :
1) Come into wheel, lay on the ground with feet on the mat. Place your palms on the mat overhead, with the fingertips pointing towards the shoulders.
2) Squeeze your hips and thighs and use your core to lift the body upward, releasing the neck and head back
3) Slowly release bend the elbow slowly bringing the head close to the floor.
4) Slowly releasing from wheel pose bend the elbow support the crown of the head with palms interlocking the fingers from behind. Now place your crown within these interlocked fingers for support.
5) Remain in Dwi Pada Viparita Dandasana, for about five breaths and watch for the deep stretch at the neck and the chest.
Benefits of Dwi Pada Viparita Dandasana
- Releases congestion by opening the chest
- Provides Mobility to spine
- Strengthens your shoulder muscles
- Reduces of abdominal fat
- Boost up self-confidence and emotional stability
I am sure you must be feeling more confident and strong after practicing these Yoga postures which seemed hard at the beginning. But as said, “The pain you feel today is the strength you’ll feel tomorrow” You master the most difficult task with your hard work and practice. So, with this thought, I wish you all the best for your next levels of Yogic Journey. Stay Motivated, Stay Healthy!