Yoga for advanced – learn the most difficult asanas!

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By systematically making progress in your yoga training, you can increase the load and perform more challenging postures. Here are some asanas that advanced yogis practice!


Otherwise known as the holly worm pose, it involves supporting the weight of the entire body on the arms while lifting the legs apart. It takes months or even years of training to complete the correct Titibasana, but it is one of the most impressive and grandiose asanas known in the practice of yoga.

Experts note that the Titibasana pose relies on an excellent sense of balance and strength in the muscles of the arms, wrists, and abdomen, which take the weight of the athlete’s entire body. Titibasana strengthens the muscles involved, improves coordination and sense of balance, and has a positive effect on the flexibility and suppleness of the thigh and hip muscles.

Salamba Sirsasana

This position is one of the most demanding and popular in yoga. Standing on the head with support is a body position that is commonly associated with yoga training. This is not a coincidence, because Salamba Sirsasana requires high physical fitness, systematic training and proper coordination of the whole body.

Although at first glance it may appear that the pose involves standing on one’s head, in reality the weight of the body is supported only by the arms. For this reason, yogis preparing to perform this asana must work on the strength of their arms, abdominal muscles and legs, which should remain in a straight line.

Salamba Sirsasana brings many benefits to the body, including relieving headaches or migraines, strengthening the lungs and respiratory capacity, stimulating the nervous system, reducing water in the legs, and aiding digestion.

Vasisthasana B

This exercise for advanced yogis is based on the ability to maintain good balance and the strength of the muscles of the entire body. While performing this asana, the athlete rests one leg and one hand on the ground, while the rest of the body must be kept in a straight upward stretched position. The other arm and leg should be joined together in the air so steadily that the athlete is able to maintain balance and control over the entire body at all times.

Regular performance of this position strengthens all muscle parts, improves flexibility and joint elasticity, opens the hips, builds a sense of balance and quality muscle tissues, especially abdominal and arm muscles.

Peacock Pose

In addition to supporting your body weight on your bent arms, straight arms or legs, you can also try supporting most of your weight on your wrists and elbows. Peacock pose requires a lot of muscle strength and full motor coordination, as the slightest mistake can lead to a painful injury.

Peacock Pose involves leaving the hands on the ground with the fingers facing the feet and lifting the whole body with their help. In the classic version of this asana, the legs remain straight, but more advanced practitioners can also bend them in the air and cross them. Some yogis master the peacock pose so proficiently that they can perform it using only one hand.

Lotus Flower

Unlike the previous items, Lotus Flower does not require a lot of physical strength or motor coordination. Its difficulty lies in the time you need to devote to its execution. Correct execution of the pose is possible only when the athlete’s body is ready for it. It requires many months of training and proper regularity which prepares flexibility, extensibility, openness of muscles and joints to perform the pose. Lotus flower is an asana that helps to quiet the mind, relax the body and maintain proper spinal alignment, but it requires a lot of training and patience.

Featured photo: Freepik

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