Hatha Yoga has a variety of positive effects Effect on your health: You become familiar with your body, work on the definition of your muscles and develop strength and power. Your balance and your flexibility will improve and your posture will become more upright.
As an advanced learner, you are also already in the Able to hold strenuous positions for a long time. You have a strong Body tension and even breathing technique. Your coordination has improved Yoga exercises for beginners have improved and you have slowly become more flexible. Yoga student who fundamentally asanas Once you have mastered the technique, it makes sense to gradually integrate more progressive exercises, to challenge your body and mind.
In this article I will introduce you to three classic ones like crisp yoga exercises for advanced practitioners.
Who is it suitable for?
More and more people are discovering yoga as a holistic A counterbalance to the stressful working life, where they enter another world and leave all everyday burdens behind.
Good to know: Hatha Yoga is part of a complex phased plan, which consists of a total of eight consists of: mental self-control, cultivation, posture, Control of breathing, attention, concentration, meditation and Contemplation. Therefore, the exercises are not suitable for beginners. If you have not practiced each stage sufficiently, you may find that feel overwhelmed, because they are not done one after the other, but in part simultaneously. Start with exercises for beginners to slowly familiarize yourself with the individual steps to approach.
Kakasana – Crow
The exercise Kakasana is also called the crow pose. It requires a high degree of balance, strength, and equilibrium. Squat and support your arms between your knees. Bend your arms to the sides outside, place your knee on it and lift your feet from the floor so that only your Hands touch the floor.
The exercise looks difficult, but after a few attempts However, it is easy to perform. It strengthens wrists, arms, shoulders and back. In addition, the exercise strengthens the hip and abdominal muscles and makes they are more flexible and supple.
With practice, you may become accustomed to your physical Limits will come, but you will learn how to deal with your fears can.
After you have breathed in and out between five and ten times, Slowly leave the position by bringing your feet closer to the floor.
Kapotasana – Pigeon
Kapotasana - also called pigeon pose, stretches the hip and Back muscles, which relieves tension in the back area. From the quadruped position you can easily get into the pigeon position.
Push your right knee forward and place it between arms. Then pull your left leg far back so that it from the knee to the foot on the floor and is located directly in front of the thigh of the left leg the sole of the right foot is located. your upper body and breathe in deeply. As you exhale, bend your Arms and upper body forward and touch the floor with your forehead. After you have stayed in this position for a few breaths, stretch your arms forward until you can feel the stretch in your upper body. Then return to the starting position, take the quadruped stance and change sides.
Purna Dhanurasana – the full bow
The posture of the drawn bow is a very intense Backbend in the prone position. This asana is called a bow because our body in this position symbolically like a bow being drawn.
The starting position is the abdominal relaxation position with forehead on Floor. Bend both knees and grasp your Instep. Contract your pelvic floor and inhale and lift your head from the Floor. Press your shins against your hands so that your Lift your upper body and thighs a little more off the floor. Exhale. and pull your inner ankles together, stretching your legs even further upwards. Try to feel the spaciousness in your chest. Stay for a few breaths.
To come out of the pose, exhale and bring your legs Slowly lower yourself to your buttocks and release the hand position. To balance, push yourself into the position of the child.
Tip
As always, even for advanced users: be patient and pay attention to be in harmony with yourself. Many Hatha Yoga exercises are very demanding, so listen to your body and perform all asanas slowly and controlled to prevent injuries.
Recreate the exercises and into your program. Make sure that you do not overexert yourself and Increase the difficulty of the exercises step by step. You will see that The exercises are challenging throughout, but with a little practice you can This way you will be able to enjoy the Challenge.
With the right yoga mat, you can fully immerse yourself in your exercises. Especially for these exercises, you should make sure you use a non-slip mat . This also creates a perfectly separate space for yourself – where you can fully develop and focus on the exercises. Have fun trying it out!
