Many may think that yoga is a simple exercise and does not affect fitness. This is not true at all, and some yoga exercises make it one of the most difficult exercises.
You need to engage your body muscles, focus, balance and balance when doing most yoga exercises. And also pay attention to the way you breathe. These, along with the complexities and complexities of yoga, show how difficult and challenging this exercise can be.
Although you may not have much trouble performing some exercises, there are some exercises that are really difficult to perform. They count and put a lot of pressure on your body. In this article, we want to introduce and review these exercises.
Here are 15 advanced yoga moves that will challenge your body a lot and take your exercise program to a new level. If you are a yoga practitioner and you want to increase the pressure of your exercises, go to the following exercises to face new challenges and progress further. Stay tuned with us.
1. Standing on the chin
Benefits: Stretching the chest and strengthening the arms and wrists
To perform this movement, first sit in a plank exercise position, then lower your chest and chin toward the yoga mat. Now tighten the thigh muscles, move one leg up and then lift the other leg. In this position, your legs should be straight up and your hands and chin should be on the ground.
2. Compass movement
Benefits: Stretching the chest, hamstrings and buttocks>
To perform this movement, first sit on the mat, then place your right foot on your right shoulder. Now place your right hand on the ground and hold your right foot with your left hand. Tighten your thigh muscles, open your chest, and try to stretch your right leg behind you by pressing your right leg to your left. Then do the same cycle for the left foot.
3. Crow movement
Benefits: Stretching the hips and strengthening the abdomen and arms p>
To perform this exercise, first be in the position of Scott Yoga; Keep the soles of your feet flat on the floor and bend your hips as low as possible. Now place the palms on the floor and place the knees on the backs of the arms.
Try to keep your balance and gently raise the toes so that all your weight is on the palms. Bring the toes of the feet together and gather. You need a lot of stability and balance for this exercise, so be sure to tighten and keep the central muscles, thighs and arms.
4. Eight Angle Movement
Benefits: Strengthen the whole body
To do this exercise, first sit on a yoga mat. Now place your right foot on your right shoulder. Then stretch your left leg in front of your right hand. Clasp your ankles, bend forward, keep your palms on the floor, and try to lift your legs off the floor by tightening your thigh and abdominal muscles. In this situation, you should keep only your hands on the ground and keep your balance. Finally, do the same for the other side of the body.
5. One-legged crow movement
Benefits: Strengthen the upper body
Move the crow, keep your balance, then slowly try to stretch your right leg up behind you. In this exercise, be sure to tighten and engage the central and upper body muscles so that you do not lose your coordination and balance. Maintain this position, then do the same for the left foot.
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6. Standing on the forearms
Benefits: Strengthen the upper body
Now move your legs toward your chest, then lift one leg and extend it upward with the other leg at the same time. Try to keep your balance and use your core muscles. When you have perfect balance and coordination, bend your knees so that the toes move towards your head. Maintain this position and keep your body steady.
7. Standing on the head
Benefits: Increase relaxation
To perform this movement, first hold your head with your hands, then place your head on the floor and keep your forearms on the floor. Now press your forearms to the ground and lift your knees and move your legs towards your head. . Remember to support your head with your hands and keep your body still and motionless.
8. Lizard movement
Benefits: Strengthens legs
There are many types of lizard movements. To perform this form of lizard movement, first place your hands on the ground and bend your left leg in front of your body. The left knee should be at a 90 degree angle. Move your right foot back and keep its knee bent.
Now, with your right hand on the ground, rotate your upper body and hold the toe of your right foot with your left hand. During this movement, keep your body steady and feel the tension inside the muscles. Finally, repeat the same cycle for the other side of the body.
9. Mermaid Movement
Benefits: Strengthen legs and back>
To perform this move, first sit on the floor and stay still. Then move the knee of the left foot backwards, bend it and hold the sole of the left foot high. Now stretch your arms above your head, lock your hands together, and then hold the elbow of your left hand behind the toe of your left foot. In this position, both knees should be bent and the right elbow should be above the head.
Maintain your body position just like in the picture, then do the same for the other arm and leg.
10. Dancer movement
Benefits: Strengthen the whole body
To perform the dancer's movement, first stand up straight and place your weight on your right foot. Then hold the sole of the left foot with your left hand and move the left foot to the back of the body. The left knee should be bent.
Now bend your upper body forward and extend your right hand in front of your body. Try to move your left foot back and forth and at the same time stretch your upper body and keep your balance. Pause for a few seconds, then do the same with the other hand and foot.
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11. Crow movement from the arm
Benefits: Strengthen the upper bodybody and the left knee should be on the right elbow. Bend your upper body and tighten your abdominal muscles. Maintain this position, then move your knees to the left and repeat the same cycle.
12. Plank from armpit and leg lift
Benefits: Hamstring stretch p>
First, sit in a plank exercise position from the armpit; Place one hand and foot on the floor and move the other hand and foot up. Now stretch your upper arm completely and bring your upper leg to the ceiling. Try to bring these hands and feet together and hold your toes. Spread your legs as wide as possible to stretch and soften your leg muscles. Pause for a moment, then slowly lower your arms and legs and repeat this cycle for the other arm and leg.
13. Standing and holding the legs
Benefits: Stretching the legs and strengthening the abdomen
To perform this movement, first stand and keep your body straight. Then stand on your right foot and put all your weight on it. Now lift the left foot, bend the knee and hold the toes with your left hand. Then hold the thumb of the left foot with the toes of the left hand and extend your foot to the side of the body.
Tighten the central muscles and thighs during this exercise to have more balance and coordination. Finally, repeat the same cycle for the right foot.
14. Tripod movement
Benefits: Strengthens the whole body
Then lift your legs gently and bring your knees up to the ceiling. Tighten the muscles of the abdomen and thighs and maintain this position with perfect balance and coordination.
15. Wild existing movement
Benefits: Stretching the chest, back and hips
To perform this exercise, you can first position the dog downside down or plank from the armpit, then place one hand on the floor, bend one knee, extend the other leg And stretch the upper arm and bring it to the back of the body. Finally, move your neck back and forth on the floor.
In this position, your body should remain motionless as shown. Now try to put both feet and both hands on the ground, keep your knees and elbows bent and raise your hips and keep your abdomen facing the ceiling so that your body looks like a bow and arches. This condition is known as arc motion. Maintain this position to relax and soften the muscles of the body.
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yoga is one of the most popular sports all over the world. It has been used for thousands of years to improve the health of mind and body, and experts have proven its unique benefits.
By practicing yoga regularly, you can improve body flexibility, strength and muscle strength Increase the health of the joints of the body, improve the balance and coordination of the body, prevent back pain and injuries, strengthen your cardiovascular and respiratory systems, get rid of stress and mental problems, and also detoxify the body. And help lose weight.
yoga has a variety of exercises that can be suitable for anyone with any fitness. Simple yoga exercises are great and effective for those who want to finally increase their physical activity. If you are an athlete and do these exercises for a long time, you may want to increase your level of exercise. In such a situation, you can go to the advanced exercises, 15 of which we have introduced.
Try to increase the level of your exercise program with the help of these exercises and challenge your body more in order to face bigger improvements. . Of course, remember to follow safety tips, do the movements correctly, and consult a doctor before starting the program and be aware of your physical condition.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .