Advanced Yoga: Complex Asanas

Complex Elements of Hatha Yoga

Advanced yoga asanas are recommended for expectant mothers who have extensive experience before pregnancy, whose well-being and physical fitness allow them to perform exercises designed for women with well-trained and flexible muscles.

High-Level Complexity Asanas

Virabhadrasana I:

The left leg bent at the knee is placed parallel to the mat, the right straight leg is stretched back, 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 the right leg bent.

Utthita Parsvakonasana:

From the previous pose with the right leg bent at the knee and the left leg extended back, turn the body at a right angle. Lean to the right side, while the left arm raises above the head and reaches towards the right foot.

Modified Prasarita Padottanasana:

Fingers rest on the lower back, with the back slightly arched, and straight legs spread wider than shoulder-width along the mat. Perform forward and backward bends. Placing hands on the floor between the legs, rock side to side, alternating bending of the legs at the knee.

Utkata Konasana:

With legs about a meter apart, squat until the thighs are parallel to the floor. Simultaneously lean forward and twist the torso slightly to the side, using hands to push against the knees.

Rocking Motions:

• After making a forward lunge (the other leg is stretched straight back), perform rolls with a straight back forward and backward several times and hold the stretch for 3-5 breathing cycles;

• With your legs spread as wide as possible along the mat, lower yourself onto your forearms and roll your body forward and backward.

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

Garudasana:

Performed standing, when the right leg is brought over the left and wrapped around it, while the left arm crosses with the right. The hip joints are aligned, and the elbows are at shoulder level. The pose is mirrored for the other arm and leg in the upper position.

Supta Virasana:

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

Baddha Konasana:

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

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

• once you’ve fixed the forward bend, contract your pelvic floor muscles as you inhale and relax them as you exhale.

Setu Bandhasana:

Knees bent and feet shoulder-width apart, from a seated position raise your pelvis to a horizontal position, arms are on the mat and the weight is supported by the shoulders or maintain the same pose with extended arms. Move the pelvis up and down in the asana.

You can do a full bridge pose with support from straightened arms and legs, if your physical condition and health allow.

Paschimottanasana:

Sit on a mat with straight legs spread apart. Lean the torso forward, grip the heels with your palms, and let the stomach rest freely between the thighs. In this position, relax and hold for several breathing cycles.

Parivrtta Janu Sirsasana Sirsasana:

Bend the right leg at the knee, with the heel pressed to the groin, and move the left straight leg to the side. Place the left hand on the right knee and lean toward the left leg, trying to touch the left toe with the right hand. Then repeat the movements with a bend toward the extended right leg.

Upavistha Konasana:

Sit on a mat with straight legs spread apart and try to lay your stomach on the mat. Keep your back straight with palms resting freely on the floor.

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

Malasana:

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

Sarvangasana:

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

Ending 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 slightly spread apart. If lying on your back is uncomfortable, you can lie on your side with a pillow between your thighs and the top leg bent at the knee.

Nuances of Proper Execution

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

2. It is beneficial to perform relaxation and rest exercises for the muscles between poses.

3. To perform poses from a lying position on the back, first carefully lie down on your side on the mat, 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.

Complex poses in yoga allow pregnant women to engage muscles thoroughly with adequate physical exertion appropriate to their level of physical fitness. A detailed high-level yoga course alternating basic poses with compensatory exercises is offered in the video tutorial on the website.