Yoga should not be classified as a "simple" form of exercise. The muscle involvement, concentration, control, and balance required for collaborative operation are as challenging as breathing. But people can gain significant muscle tone and endurance from continuous yoga practice.
Whether you are an ordinary yogi or someone just starting to practice, you want to get more benefits both physically and mentally. Advanced yoga postures can help build larger muscle groups and even strengthen your body better than standard four-post support.
Next, share 12 advanced asanas and explain their practice methods and areas in detail. Let’s see how many have you unlocked?
Chin upside down
Benefits: stretches and strengthens the wrists, biceps and upper arms; opens the chest and throat area.
Starting from the plank pose, slowly lower the chest and chin onto the yoga mat. Using your core, hug each other's inner thighs and lift one leg, then the other.
Compass style
Benefits: opens hamstrings , chest and buttocks muscles.
Start sitting and see if your right leg can go over your right shoulder. Place your right hand on the ground, and then grab your right foot with your left hand. Open your chest, press your right foot into your left hand, and straighten your right leg behind you.
Crow pose
Benefits: opens the hips; strengthens the core, arms and wrists.
Starting from the wreath pose, with the big toes together, place the knee on the triceps . When you feel stable, lean forward and use your core strength to lift your inner thighs up and move closer to each other. Tighten your core and lift your toes up toward your hips.
Octagonal
Benefits: Participate in the posture all over the body.
This posture can strengthen and lengthen all parts of the body from head to toe, especially the inner thighs, back, arms and wrists. Sit up and wrap your right leg around your right shoulder. Then put the left leg in front of the right hand. Hook your ankles, lean forward to lift your hips, and hold for a few breaths. Then repeat on the other side.
Forearm upside down
Benefits: strengthens the arms, core, shoulders and back; improves circulation.
Start with dolphin pose. Place your gaze between your wrists, lift one leg and jump up to lift the other leg. Once stabilized, start using your core, press your forearms into the ground, open your chest, and your feet toward your head.
Headstand
Benefits: relieves stress, calms the mind, stimulates lymphatic system , strengthens the core and back.
Interlock your fingers, keep your elbows shoulder-width apart, and place the top of your head on the mat. Press your forearms into the ground, then raise your knees and walk your feet toward your face. Begin to lift one foot, then the other foot. Place your knees above your hips, and then slowly straighten your legs.
Mermaid style
Benefits: stretches the thighs, buttocks, quadriceps, chest and buttocks muscles; opens the upper back.
Starting from the single-leg down dog pose, place the right knee next to the right wrist, enter pigeon pose, twist to the left, put the left foot into the curved elbow, and then stretch back Right hand, interlocking with left hand.
Dance King Pose
Benefits: stretches the shoulders, core, chest and quadriceps; strengthens the core.
Standing, inhale, bend and raise your right leg backwards, grab your right ankle with your right hand, and extend your left arm forward. Straighten your left leg, lean forward, wrap your left hand around your shoulders, grab your right foot, exhale, pull your right foot to the top of your head with both hands, relax your neck, and look forward.
Side crow pose
Benefits: strengthens the upper body, core and buttocks muscles; lengthens the hamstrings.
Bring your knees together and point to the right to see if you can put your right hip on your right elbow and the left side of your leg on your left elbow. Lean forward, tighten your core, and lift your feet off the ground.
side plate variant
Benefits: opens the hamstrings.
Starting from the side plank position, raise the buttocks and see if you can grasp the big toe with two fingers. Then, stretch your leg up and fold it over your right hip.
Double angle to tripod headstand
Benefits: stretches the hamstrings and back; strengthens the arms, back and core.
starting from the double angle,Put your head on the ground and put your hands on the ground. Make sure your elbow is above your wrist. You can move your knees to your bent elbows, or use the strength of your core and inner thighs to stretch your legs to the side and lift them up.
Wild to Wheeled
Benefits: Opens the flexors of the chest, back and hips.
Start with wild style. Continue to raise your hips until you leave enough space in your upper back to place your right hand down on the ground, and then turn your left fingertips to face your feet. Enter the complete wheel style.
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