18 Yoga Poses For Advanced


This article is divided into three pars like Yoga for beginners, Youga for Intermediate and Yoga for Advance level. Which work do you want to start given below.

For Advanced


1. Locust Pose Variation


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  • With your arms, lie on your belly at your sides.

  • Lift your arms off of the ground, turn your palms to face out and reach back with your thumbs.

  • Lift your chest, head and legs off of the ground.

  • Point your toes and reach your feet back.

2. Happy Baby


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  • Lie on your back, bend your knees and hold on to the outside edges of your feet.

  • Press your hands into your feet to bring your knees towards your armpits and stretch your inner thighs.

  • Keep as much of the lower back on the ground as possible.

3. High Prayer Variation


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  • Stand with your feet hips distance apart.

  • Interlace your fingers in front of you, flip your palms to face out and extend your arms alongside your ears with palms facing the ceiling.

  • Repeat with opposite clasp of the hands.

4. Spinal Rolling


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  • Pulling the knees up towards the chest limbers and stretches the hips and lower back.

  • The small of the back (lumber spinal area) is pressed into the floor.

  • From side to side, roll up and down and upon the lower back.

  • This loosens into the hip joint and massages and stimulates the lower back.

5. Bound Side Angle (Left)


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  • Standing at the front of your mat, begin in mountain pose. Turn to face the left side of your mat and extend your arms out at shoulder height.

  • Separate your feet about 3.5 feet apart, or as wide as your wrists.

  • Keep your right foot pointing towards the front of your mat and allow your left foot to turn towards the long side of your mat.

  • Bend your right knee so that it aligns over your ankle and points towards your center toes.

  • Keep your torso facing the left side of your mat and lower your right hand down to the earth.

  • Take your left hand behind your back. Weave your right arm under your front thigh in order to clasp your hands together behind your bottom thigh or near your low back.

  • Lean your upper body back in line with your leg.

  • Keeping the spine long, rotate the chest up as you roll the top shoulder back so that it stacks over the bottom shoulder.

  • Draw belly towards spine engaging the abdomen. Keep the collarbones wide and maintain a strong base in the legs.

  • BREATHE

  • Repeat with left leg in front.

6. Bound Side Angle (Right)


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  • Standing at the front of your mat, begin in mountain pose. Turn to face the right side of your mat and extend your arms out at shoulder height.

  • Separate your feet about 3.5 feet apart, or as wide as your wrists.

  • Keep your left foot pointing towards the front of your mat and allow your right foot to turn towards the long side of your mat.

  • Bend your left knee so that it aligns over your ankle and points towards your center toes.

  • Keep your torso facing the right side of your mat and lower your left hand down to the earth.

  • Take your right hand behind your back. Weave your left arm under your front thigh in order to clasp your hands together behind your bottom thigh or near your low back.

  • Lean your upper body back in line with your leg.

  • Keeping the spine long, rotate the chest up as you roll the top shoulder back so that it stacks over the bottom shoulder.

  • Draw belly towards spine engaging the abdomen. Keep the collarbones wide and maintain a strong base in the legs.

  • BREATHE

  • Repeat with right leg in front.

7. Cat Camel


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  • Sit on the floor with knees bent and feel flat.

  • Lean torso back 45 degree and place palms on floor under shoulders, finger facing out.

  • Bring left knee to chest and place left foot a top the right knee.

  • Bend elbows directly behind you and lift hips a few inches.Repeat it.

8. Gate (Left)


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  • Kneel with your hips above your knees, shins parallel to each other and tops of the feet on the ground.

  • Step your left foot out to the left side so that the leg is extended and toes point to the left and towards the floor.

  • Place your left palm on your left thigh and extend your right arm alongside the right ear.

  • As you side bend to the left, slide your left hand towards your left ankle.

  • Repeat on the right side.

9. Gate (Right)


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  • Kneel with your hips above your knees, shins parallel to each other and tops of the feet on the ground.

  • Step your right foot out to the right side so that the leg is extended and toes point to the right and towards the floor.

  • Place your right palm on your right thigh and extend your left arm alongside the left ear.

  • As you side bend to the right, slide your right hand towards your right ankle.

  • Repeat on the left side.

10. Warrior 3 (Left)


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  • Stand with your feet together and raise your arms alongside your ears.

  • Keeping your right leg straight and your chest lifted, step the left foot back so that the ball of the foot is lightly resting on the floor.

  • Slowly shift your weight into your right foot, hinge forward at the right hip crease and reach your chest forward as you float the left leg behind you.

  • Hung your outer hips towards each other and lift your belly/front ribs in towards your back.

  • Repeat balancing on left leg with right leg extended behind you.

11. Warrior 3 (Right)


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  • Stand with your feet together and raise your arms alongside your ears.

  • Keeping your left leg straight and your chest lifted, step the right foot back so that the ball of the foot is lightly resting on the floor.

  • Slowly shift your weight into your left foot, hinge forward at the left hip crease and reach your chest forward as you float the right leg behind you.

  • Hung your outer hips towards each other and lift your belly/front ribs in towards your back.

  • Repeat balancing on right leg with left leg extended behind you.

12. Modified Side Plank (Left)


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  • Start in a tabletop position on all fours with wrists over shoulders and knee above hips.

  • Step your right foot back and ground its heel so that the toes point to the right.

  • Pivot the left foot behind you so that the top of the foot is grounded and toes point to the left.

  • Stack the right shoulder above the left one as you extend your right arm to the sky.

  • Repeat with left leg entended and right shin grounded.

13. Modified Side Plank (Right)


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  • Start in a tabletop position on all fours with wrists over shoulders and knee above hips.

  • Step your left foot back and ground its heel so that the toes point to the left.

  • Pivot the right foot behind you so that the top of the foot is grounded and toes point to the right.

  • Stack the left shoulder above the right one as you extend your left arm to the sky.

  • Repeat with right leg entended and left shin grounded.

14. Child's Pose


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  • Start on your hands and knee in a tabletop position.

  • Bring your big toes together and sit back on your heels as you release your forehead to the floor.

  • Alongside your body, reach your arms and palms face up.

15. Seated Spinal Twist (Left)


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  • Take a comfortable cross-legged seat with your palms face down on your kneecaps.

  • As you exhale, twist to the left, bringing your left fingertips to the floor behind you and placing your palm on your left kneecap.

  • Inhale back to the center and as you exhale twist to the right, placing your right fingertips on the floor behind you and resting your left palm on your right kneecap.

16. Seated Spinal Twist (Right)


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  • Take a comfortable cross-legged seat with your palms face down on your kneecaps.

  • As you exhale, twist to the right, bringing your right fingertips to the floor behind you and placing your palm on your right kneecap.

  • Inhale back to the center and as you exhale twist to the left, placing your left fingertips on the floor behind you and resting your right palm on your left kneecap.

17. Accomplished Pose With Eagle Arms


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  • Sit with your knees bent out to either side and feet in front of your pubic bone, left foot in from of right.

  • Bend your elbows and hook the right elbow underneath the left.

  • Cross at the wrists so that your palms face in.

  • Lift your elbows and press your palms forward.

  • Repeat on second side with right foot in front and left elbow underneath.

18. Accomplished Pose With Eagle Arms


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  • Sit with your knees bent out to either side and feet in front of your pubic bone, right foot in from of left.

  • Bend your elbows and hook the left elbow underneath the right.

  • Cross at the wrists so that your palms face in.

  • Lift your elbows and press your palms forward.

  • Repeat on second side with left foot in front and right elbow underneath.




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