Advanced Yoga: Complex Asanas

Complex Elements of Hatha Yoga

Yoga asanas for advanced practitioners are recommended for expectant mothers with long-term experience of practice before pregnancy, whose health and physical fitness allow them to perform exercises designed for women with well-trained and stretched muscles.

Asanas of High-Level Complexity

Virabhadrasana I:

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

Utthita Parsvakonasana:

From the previous pose with the right leg bent at the knee and the left leg extended back, turn your torso at a right angle. Lean to the right side, while raising the left hand over the head, reaching the palm towards the right foot’s toes.

Easier version of Prasarita Padottanasana:

Fingers press against the lower back, the spine is slightly arched, legs straight and spread wider than the shoulders along the mat. Perform bends forward and backward. Placing your hands palms down on the floor between your legs, roll from one side to the other, alternately bending the legs at the knees.

Utkata Konasana:

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

Rollovers:

• By lunging forward with one leg (the other leg stretched straight back), roll forward and backward with a straight back several times and hold the stretch for 3-5 breathing cycles;

• Spread your legs as wide as possible along the mat, lower onto your forearms and roll your torso forward and backward.

If you can do a side split, you can perform exercises with a full split stretch.

Garudasana:

Performed standing, where the right leg crosses 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 other arm and leg in the upper position.

Supta Virasana:

From a seated position on the heels of bent legs, with knees together and shins on the mat, the back slowly reclines onto a blanket bolster.

Baddha Konasana:

• Sit with your legs bent, bringing the soles of your feet together and trying to touch the floor with your knees, with your hands resting on the mat behind you;

• Holding your feet with your hands, spread your knees with your elbows while leaning forward;

• Having fixed the forward bend, tighten as you inhale and relax as you exhale the pelvic floor muscles.

Setu Bandhasana:

Bend your knees and position your legs shoulder-width apart; from a sitting position, lift your pelvis to a horizontal position, with your arms lying on the mat, and support coming from your shoulders, or the same pose with support on extended arms. Move your pelvis up and down in the asana.

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

Paschimottanasana:

Performed while sitting on the mat with legs straight and spread apart. The torso bends forward, palms grasp the heels, and the stomach rests freely between the thighs. In this position, relax and hold for several breath cycles.

Parivrtta Janushirsasana Sirsasana:

The right leg is bent at the knee, heel pressed to the perineum, and the left straight leg is extended to the side. Placing the left hand on the right knee, lean towards the left leg, trying to touch the left toe with the right hand. Then repeat the movements with a lean towards the extended right leg.

Upavistha Konasana:

Sitting on the mat with straight legs spread apart, try to lay your stomach on the mat. The back should be kept straight, and palms rest freely on the floor.

If the pose is comfortable, you can lower your forearms onto the mat and rest your chin on the locked palms.

Malasana:

In a full squat with knees spread apart, place your palms together in namaste and perform pelvic floor exercises, contracting on inhalation and relaxing on exhalation.

Sarvangasana:

From a lying position, gently lift your straight legs and pelvis upwards, placing elbows on the mat and supporting your lower back with your palms. The support is on the shoulders, and toes stretch 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 legs are slightly spread apart. If lying on your back is uncomfortable, you can lie on your side, placing a pillow between your thighs and bending the top leg at the knee.

Nuances of Correct Performance

1. To prevent the back from rounding during asanas, it is recommended to sit on a cushion.

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

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

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

Challenging yoga poses allow pregnant individuals to intensely work their muscles with adequate physical load suited to their fitness level. A detailed high-level yoga course alternating main asanas and compensatory exercises is offered in a video lesson on the website.