ADVANCED YOGA ASANAS FOR CORE STRENGTH
Yoga is a popular practice that has been around for centuries. It is known to improve mental, physical, and spiritual wellbeing. There are several yoga asanas (poses) that cater to various requirements and necessities, and every pose has its own set of benefits.
Here we will discuss five yoga asanas and their variations. We will also look at their benefits and who should not practice them.
- Visvamitrasana
Visvamitrasana is a challenging pose that requires balance and strength. It is named after the Hindu sage Visvamitra and is meant to bring inner calm and balance to the body.
To do this pose, start by standing straight and then take a step back with your left foot. Next, bring your left hand to the floor and twist your torso to the right while extending your right arm over your head. Hold this pose for a few seconds and then switch sides.
The benefits of Visvamitrasana include improved balance, strength, and flexibility. It is not recommended for beginners or people with neck or shoulder injuries.
Variations include:
- Visvamitrasana II: It involves moving from the standing position to the full pose and then back to standing repeatedly.
- Bound Visvamitrasana: It involves binding the top arm behind the back with the bottom arm.
- Tittibhasana
Tittibhasana, also known as Firefly pose, is an advanced arm balance pose that requires core strength and balance.
To do this pose, start by squatting down with your feet together and placing your hands on the floor between your legs. Next, bring your shoulders forward and lift your feet off the ground while balancing on your hands. Finally, extend your legs straight out to the sides.
The benefits of Tittibhasana include improved arm and core strength, balance, and coordination. It is not recommended for beginners or people with wrist or lower back injuries.
Variations include:
- One-Legged Tittibhasana: It involves extending one leg out to the side while balancing on one arm.
- Tittibhasana II: It involves performing the pose with the legs extended behind the body instead of to the sides.
- Upavistha konasana Upavisthasana also known as Seated Straddle Pose, is a seated forward fold that stretches the hamstrings and opens the hips.
To do this pose, start by sitting on the floor with your legs extended out to the sides. Next, open your legs as wide as possible and keep your feet flexed. Finally, bend forward from the hips and reach for your feet while keeping your back straight.
The benefits of Upavisthasana include improved flexibility in the hips and hamstrings, improved posture, and reduced stress and anxiety. It is not recommended for people with groin or hamstring injuries.
Variations include:
- Upavisthasana Twist: It involves twisting to one side while keeping the opposite hand on the floor.
- Upavistha Konasana: It involves leaning to one side and reaching for the foot on that side.
- Pincha Mayurasana
Pincha Mayurasana, also known as Feathered Peacock Pose or Forearm Stand, is an advanced inversion pose that requires strength and balance.
To do this pose, start by placing your forearms on the floor and clasping your hands together. Next, tuck your chin into your chest and lift your legs off the ground. Finally, extend your legs straight up while balancing on your forearms and the top of your head.
The benefits of Pincha Mayurasana include improved balance, core and upper body strength, and improved focus and concentration. It is not recommended for beginners or people with neck, shoulder, or back injuries.
Variations include:
- Dolphin Pose: It involves starting in a downward-facing dog position and then walking your feet towards your head until your hips are over your shoulders.
- Scorpion Pose: It involves bending the knees and bringing the feet towards the head while balancing on the forearms.
- Vrischikasana
Vrischikasana, also known as Scorpion Pose, is another advanced inversion pose that requires strength and balance.
To do this pose, start by placing your forearms on the floor and clasping your hands together. Next, lift your legs up and bring them over your head until your toes touch the ground. Finally, straighten your legs and hold the pose for a few seconds.
The benefits of Vrischikasana include improved concentration, balance, and core and upper body strength. It is not recommended for beginners or people with neck or shoulder injuries.
Variations include:
- Forearm Stand with Bound Feet: It involves bending the knees and bringing the feet towards the head while clasping the ankles with the hands.
- One-Legged Scorpion Pose: It involves straightening one leg while keeping the other leg bent and extending it towards the sky.
In conclusion, practicing yoga asanas can greatly benefit one's mental, physical, and spiritual wellbeing. However, it is important to listen to your body and not push yourself beyond your limits. While these five poses and their variations offer a host of benefits, it is important to understand who should not practice them to avoid injury or harm. Always consult with a certified yoga instructor before attempting advanced yoga poses.
