Advanced Yoga: Challenging Asanas

Complex Elements of Hatha Yoga

Advanced yoga asanas are recommended for expectant mothers with extensive experience practicing yoga before pregnancy, whose health and physical condition allow them to perform exercises designed for women with well-trained and stretched muscles.

Asanas of High Difficulty Level Complex

Virabhadrasana I:

The left leg bent at the knee is placed parallel to the mat, the right straight leg is extended back, hands with palms together are straightened and raised upwards over the head. Breathing is free, the back is straight, the asana is performed for a minute and repeated with the right leg bent.

Utthita Parshvakonasana:

From the previous pose with the right leg bent at the knee and the left one extended back, turn the torso at a right angle. Lean to the right, raising the left hand above the head and reaching with the palm towards the toe of the right foot.

Modified Version of Prasarita Padottanasana:

Fingers press against the lower back, the spine is slightly arched, and straight legs are spread wider than shoulder-width along the mat. Perform forward and backward bends. Placing hands palms down on the floor between the legs, rock from one side to the other, alternately bending the legs at the knee.

Utkata Konasana:

Spread your legs about a meter apart, squat down so that your thighs are parallel to the floor. Simultaneously lean forward and twist the torso slightly to the side, pushing your hands against your knees.

Rocking Movements:

• step into a lunge with one leg forward (the other leg stretched straight back), rock back and forth with a straight spine several times and hold the stretch for 3-5 breath cycles;

• with legs spread as wide as possible along the mat, lower yourself onto your forearms and rock your torso forward and backward.

If performing a middle split is feasible, exercises for a full split stretch can be done.

Garudasana:

Performed standing, when the right leg wraps over the left and twists around it, while the left arm crosses over the right. The hip joints are aligned, and elbows are at shoulder level. The pose is mirrored for the opposite arm and leg in the top position.

Supta Virasana:

From sitting on the heels of bent legs, with knees together and shins resting on the mat, the back slowly leans back onto a bolster made of a blanket.

Baddha Konasana:

• Sit with bent legs, joining the feet together at the outer side and trying to bring the knees to the floor, while the hands rest on the mat behind you;

• Grasping the feet with your hands, use your elbows to spread the knees apart while simultaneously leaning forward;

• Having fixed the forward bend, contract the pelvic floor muscles on inhalation and relax them on exhalation.

Setu Bandhasana:

Knees bent and legs shoulder-width apart, lift the pelvis to a horizontal position from a seated position, hands resting on the mat with support on the shoulders, or the same pose with support on extended arms. Perform pelvic movements up and down in the asana.

You can perform a full bridge with support on straightened arms and legs if your physical condition and health allow.

Paschimottanasana:

Sit on the mat with your legs extended straight out to the sides. Lean the torso forward, place your palms on your heels, and let your stomach rest freely between your thighs. Relax in this position for several breathing cycles.

Parivrtta Janushirshasana Shirshasana:

Bend the right leg at the knee, keep the heel close to the groin, and extend the left leg to the side. Place the left hand on the right knee and lean towards the left leg, trying to touch the left toes with the right hand. Then repeat the movements leaning towards the extended right leg.

Upavistha Konasana:

Sitting on the mat with your legs extended to the sides, try to lay your stomach on the mat. Keep your back straight and let your palms rest freely on the floor.

If the pose is comfortable, you can lower your forearms on the mat and place your chin on the clasped hands.

Malasana:

In a full squat with knees spread to the sides, place your hands in namaste and perform pelvic floor muscle exercises by squeezing them on the inhale and relaxing on the exhale.

Sarvangasana:

From a lying position, carefully lift your straight legs and pelvis upwards, with elbows on the mat and hands supporting your lower back. The support is on the shoulders, with toes reaching as high as possible towards the ceiling.

Finishing a practice consisting of complex yoga elements is beneficial with rest and relaxation in Shavasana, lying on your back with arms spread to the sides. For comfort, a pillow is placed under the knees and the legs are slightly spread apart. If lying on your back is uncomfortable, you can lie on your side, placing a pillow between the thighs and bending the top leg at the knee.

Nuances of Proper Execution

1. To prevent the back from rounding when performing asanas, it is recommended to sit on a pillow.

2. Between asanas, it is useful to perform exercises for resting and relaxing the muscles.

3. To perform asanas from a supine position, first gently lie down on your side on the mat, then turn onto your back.

4. The appearance of painful sensations or discomfort is a reason to exit the pose or postpone the session.

Complex yoga poses allow pregnant women to intensively work out muscles with adequate physical load corresponding to their fitness level. A detailed advanced level yoga course alternating between basic asanas and load-compensating exercises is offered in a video tutorial on the website.