Yoga for advanced: 10 asanas of professional level

Occupations yoga gain the increasing popularity at observance of a healthy lifestyle. She can be engaged at any age, irrespective of a floor, weight and physical training. Gradually the set of exercises of yoga can be complicated and reached a certain professional level. In process of occupations it is possible to select harder and harder complex of performance of asanas demanding serious preparation. Let's get acquainted with technology of performance dozens of asanas for advanced.

Councils before studying difficult asanas

The professionals practicing yoga recommend to follow the following rules when performing difficult asanas:

1. To carry out sets of exercises with a regular frequency. Classes should not be given quickly or is stretched. After several months of regular trainings any will notice result — a good extension, improvement of health. But if to stop occupations for the long period (week, month), then the result comes down to zero, the extension gradually disappears, muscles weaken. Especially it is noticeable at people 25 years and at those at whom muscles are not especially elastic and hard stretch are more senior.
2. Performance of any asana needs to be segmented. Thus, any difficult asana needs to be studied, having broken it into several easier parts. Then it is easier to study it and to execute correctly.
3. To go from simple to difficult. At first it is necessary to study and master easier asanas which serve as preparation for difficult.
4. To study all nuances of yogovsky poses. The it is better to penetrate into fine details of exercise, the it is easier to present an order of performance of a certain asana and to execute it as it is necessary.
5. To give classes under control of the good mentor. The professional coach or the mentor on occupations of yoga can share the developed experience, correct mistakes in performance of asanas, give support at the spiritual level, will help to pick up an individual set of exercises also.
6. During performance of a difficult complex of asanas it is necessary to show care at a muscle strain that there was no strong pain. Loading has to be intensive, but not unhealthy.
7. To monitor the correct breath during performance of asanas.

Whether you know? The yoga practiced in the most ancient times. At excavation the seals existing during 3300-1700 B.C. were found in India. On them figures of people in certain poses of yoga were represented (asanas).

10 asanas of advanced level

Before performance of these difficult asanas it is necessary to warm and stretch muscles by means of a complex of simpler yogovsky poses. To begin to master difficult positions follows under the leadership of the experienced instructor who will explain their correct performance clearly and will help to avoid injuries.

Cola Bchairavasana (destroyer of the Universe)

Order of performance is as follows:

1. To sit down on surfaces, having kicked the bucket before itself (Dandasana).
2. To bend the left kolnenny joint. Then, having taken for the left anklebone, to attract closer to itself.
3. Exhaling, to lift and get the left hip for a neck, having slightly inclined the case forward that the shin was the outer side behind a neck at once.
4. To become straight that a back, the neck and the head were one line.
5. To put palms to each other before a breast as praying. A back part of the bent leg adjoins to shoulders behind. Try that the shin did not move from the place on a neck. The right leg is straightened on a surface, socks are tense on themselves. It is an intermediate position.
6. To separate palms and to move them on a rug near hips.
7. To turn to the left, resting both hands against a rug.
8. On an exhalation to tear off a body from a surface and to make two respiratory cycles.
9. Exhaling, to move the right hand on the right hip, having developed a body to the right. At successful deduction of balance to extend this hand over itself. Both hands (extended and basic) have to make one line.
10. To stand on couple of respiratory cycles. In this position the body weight is postponed for a palm of a straight left arm and an external part of the right foot, and not supporting leg is straightened and makes with a surface a corner 30 °.
11. To leave smoothly a pose, having lowered all extremities and having sat down on a rug.
12. To repeat actions, bending and placing the right leg for a neck.

Video: Cola Bchairavasana

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Eka Hasta Vrikshasana (a tree with a rack on one hand)

This asana is done so:

1. To occupy a handstand (Adho Mukh Vrikshasan).
2. Exhaling, to move body weight and to rise on the left hand, and right to tear off from a surface.
3. Balancing, to part in sides of a leg, keeping them directly. A free hand to take aside and too to balance with it. To try to be late it is a little in the executed rack on one hand.
4. To fall legs by a rug and again to repeat all actions, but the support will be served by already right hand.

Video: Eka Hasta Vrikshasana

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Pungu Mayurasana (wounded peacock)

Step-by-step performance:

1. Having sat down on knees, to part them a little and to place between them the right palm fingers from itself.
2. To give knees back, to put the left hand ahead of itself. To bend the right hand and to develop an elbow closer to the average line of a body.
3. To extend back direct legs together. To hold tensely.
4. Exhaling, to take away direct legs from a floor, leaning against a surface only a palm of the right hand, and left to pull forward or to place along a body. To stretch vertebras (since a neck) forward. To hold legs together parallel to a floor. To try to stiffen in this pose longer.
5. To execute this asana, leaning on other hand, after short break.

Video: Pungu Mayurasana

Whether you know? There is such direction in sport as yoga-sport. Especially this direction is popular in India and South America. Such sport competitions are held since 1989 on such positions: athletic yoga, artistic yoga, rhythmic yoga, acrobatic yoga, dancing yoga.

Shirsha Padasana (legs on the head)

To soften the surface pressure upon the head, it is necessary to use the rug put twice. Further to perform such operations:

1. To sit down on knees before the curtailed rug.
2. To connect brushes, having crossed fingers up to the end and having made by them a bowl. To lower palms on the curtailed rug before itself on edges (little fingers below), having strong linked fingers.
3. To tighten knees is closer to the head, lowering the top of the head in the center of the curtailed rug.
4. Having accepted a steady position of the head and having straightened legs, to move feet is closer to the head. Toes are turned to the head. Direct back.
5. To squeeze out a breast forward, extending with it a backbone. To record this pose, having made 3–4 respiratory cycles.
6. Exhaling, to tear off legs from a surface up, bending them in knee joints. Then to extend them up directly and to stretch toes in a ceiling. It is an intermediate pose of Salamba Shirshasan.
7. To place legs below behind the head, having bent knees.
8. Exhaling, to extend vertebras, to draw in buttocks, to move a little back and to lower feet on a surface, bringing closer toes to an occipital part of the head.
9. To slightly tear off the linked brushes from a surface and to make capture of toes by them.
10. To pull a breast forward and to stand at least for several seconds.
11. To raise feet over itself, and then to lower quietly on a rug. To relax muscles.

Important! Shirsha Padasana has the long list of contraindications. (Flu, pregnancy, spine injuries and other) new — cardiovascular diseases, a hypertension, thrombosis, diseases of eyes, violations of work of kidneys join the known bans.

Taraksvasana (a scorpion with a rack on palms)

This asana needs to be done before a wall, making the following actions:

1. To rise on half-meter from a wall and to be bent forward, having lowered hands down on width of shoulders.
2. To accept an intermediate asana Adho Mukh Shvanasana.
3. Then to move the left leg ahead of itself on 30 cm and, having bent it in a knee joint, to prepare for a push. The right leg remains swing.
4. To incline a body slightly forward that shoulders were under hands. Having raised the head and exhaling, to make the left leg a push from a surface, at the same time doing a move by other leg.
5. To accept a handstand, having extended feet to a ceiling — Adho Mukh Vnikshasan.
6. Exhaling, to bend knee joints and, having bent and having pulled a backbone, to try to place soles on the top of the head.
7. It is necessary to hold legs together, and to extend their fingers.
8. To record a pose for some time (it is possible up to 30 seconds).
9. To leave a position and to relax.

Video: Taraksvasana

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Supta Kurmasana (turtle)

It is carried out so:

1. To sit down, having put ahead of itself close direct legs.
2. Having bent knee joints, to move feet to itself, is closer to a body.
3. Exhaling, to bend the case forward, to move serially palms under knees and to extend hands, pushing them under them. Then to lower shoulders on a surface, having bent the case forward and holding palms down. To make a breath exhalation.
4. Exhaling, to pull a body, having extended a neck and having put on a rug first of all a forehead, then a chin and a breast. To straighten legs. Patellae are located near armpits, a back part of knees adjoins to a back part of the hands lying on a rug.
5. To gradually strengthen an extract, having put a chin with a thorax on a rug. Not to bend knees, and to press heels to a rug. To record a pose on several dykhaniye.
6. Having turned palms up, to get hands back. They should not be bent, it is necessary to hold straight lines that forearms were located at hips. Other position of a body remains. To breathe exactly.
7. To raise knees up, having a little bent them. To slightly tear off a breast from a surface and, having bent hands in elbows, to get brushes for a back, connecting fingers in lock.
8. To move feet closer to the head, binding anklebones.
9. Exhaling, to be pushed by the head in an interlacing of feet and to hang the head a forehead on a rug. The bound anklebones adjoin to a nape.
10. To be recorded in a pose (1–2 minutes). Will optimum change a rebaptism of anklebones for more uniform loading.
11. To leave slowly a pose and to relax muscles.

Video: Supta Kurmasana

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Garbkh Pindasan (embryo)

For performance it is necessary to make the following:

1. To sit down in Padmasana (lotus pose).
2. To put hands in intervals between hips and skreshchyonny shins, having directed them in the direction of itself so that it was possible to be bent quickly in elbows.
3. Exhaling, to tear off hips from a surface, holding shins on the bent hands in elbows and to take palms ears. At the same time it is necessary to keep balance, balancing on a tailbone.
4. To fix a position up to 30 seconds and to breathe quietly.
5. To fall down, to release hands and to straighten legs. To relax muscles.
6. To make a recross of shins, having put from above another and to make repetition.
7. For development of this asana Padmasan (lotus pose) and Lolasana (fluctuation pose) should work at first. Development of balance on hands in Padmasana will be the following step. Only then it is possible to pass to Garbkh Pindasana's development.

Video: Garbkh Pindasan

Whether you know? Archeologists at excavation found certificates that in the ancient time not only ancient Hindus, but also inhabitants of the disappeared civilization of Latin America were engaged in yogovsky practicians.

Yoganidrasana (yogichesky dream)

Step-by-step performance:

1. To lay down the person up on a rug. Having bent serially knee joints, to tighten legs and to place near the head, leaving them in the bent state. To breathe exactly.
2. Then two hands to take the right foot and to smoothly bring it for a neck, having placed behind a shoulder under the right hand. To breathe exactly.
3. To make the same manipulations on the other side of a body with the left leg, at the end having crossed a foot, fixing a pose.
4. To give hands for buttocks and to be linked by them in lock at a back.
5. To hold an asana 30 seconds.
6. Carrying out the return operations procedure, to return itself an initial state — to lay down on a rug.
7. To make repetition, having crossed other legs and having changed sequence.

Video: Yoganidrasana

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Tittibkhasana (glowworm)

The sequence of actions for this asana:

1. To rise, having become straight and to accept Tadasang's pose, having stretched hands to a ceiling. To put legs at the same time slightly less than width of shoulders.
2. To sit down, having bent knee joints and to bend a body forward, having arranged it between hips. To bend shoulders as low as possible, to make legs straight lines and to part in the parties, tearing off buttocks from a rug. Palms to arrange on a surface at an outer edge of feet, and at the same time patellae have to have top parts of hands from outer side. Legs and hands have to be closer to each other.
3. To gradually transfer the weight to palms and to lift feet from floor level.
4. On an exhalation to make legs direct, to part and pull, at the same time to pull their fingers on itself.
5. To direct inside of feet from itself, and external — to itself.
6. To make arms straight, and to tear off the central part of palms from a surface, well nestling on it fingers evenly to distribute loading at the edges of palms.
7. To round a back behind, to part shovels, pushing a breast to a spine column.
8. To look the raised head ahead of itself.
9. To hold on in an asana of 15-30 seconds. To breathe exactly.

Video: Tittibkhasana

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Sarvangasan II'S Niralamba (a rack on shoulders)

Before performance of this exercise it is necessary to knead area of a neck.

Performance step by step:

1. Lying on a rug, to make a rack on shoulders (Salamba Sarvangasana I) and to breathe a little exactly in it.
2. Then to extend hands on a surface behind the head, having accepted a pose of Niralamba Sarvangasan I. It is short to breathe in it.
3. Then to place palms along hips, having stretched brushes to knees (or for knees).
4. To be late, not to forget exactly to breathe.
5. After to put hands for the head and to return to the provision of a rack on shoulders, and then — in an initial position.

Video: Sarvangasan II N's Niralamba the initial stage of occupations difficult asanas seem exigeant, but you should not despair. Regular trainings and extension of muscles will allow to make great progress in yoga over time, and performance of difficult asanas will not be already difficult and unattainable process.

Important! In view of big load of an organism and of a spine column of some difficult asanas, it is necessary to refuse them at many problems with health — at infectious diseases, exacerbation of chronic diseases, high pressure, diseases and spine injuries, some illnesses of the musculoskeletal device, a hypertension and heart trouble. At pregnancy all these exercises are also forbidden.

Here a lot of things depend at most will and regularity of occupations. These asanas can improve state of your health, strengthen work of internals, strengthen and stretch muscles, but owing to big loads of an organism they are contraindicated at some problems with health.