Advanced yoga postures to challenge yourself –

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Although it looks easy and relaxing, the practice of yoga can be quite challenging — especially for those who are just starting out. The good news is that, with time, we start to master the postures, and that position that seemed impossible, is no longer. What to do in this case? Bet on more advanced postures, of course!

“With regular training and the perception of evolution, the practitioner can challenge himself to perform new postures, which will make him obtain better results”, says instructor Roberto Debski, a physician specialized in Integrative Medicine.

You just need to be careful, of course. Pay close attention to your body. “There should be no pain, excessive discomfort, malaise or limitations: these are symptoms that can reveal that the difficulty of the practice is beyond the capacity of the practitioner at the moment”, advises Roberto Debski.

advanced yoga postures

Want to test? The expert recommends three. “Advanced postures are difficult at first, and require dedication and constant training to make them possible. They must be done with guidance to avoid injuries.”

Tittibhasana (Firefly Pose)

Start with your body leaning forward, with your knees relaxed and your feet slightly wider than hip-width apart; From the inside of the legs, hold the back of the ankles with your hands and place the shoulders under the knees; Place your hands on the floor behind your heels, fingertips facing your heels, wrist creases straight, and knees bent. Make a shelf for your legs with your arms and sit on your upper arms and shoulders. You can bend your elbows slightly; Squeeze your thighs against your shoulders, look straight ahead, curl your big toes, and lift your heels off the floor, lengthening your legs. Take at least three deep breaths in this position.

Urdhva Dhanurasana (Wheel Pose)

“It is a less difficult posture than the previous one, but it presents a degree of discomfort and difficulty”, explains the specialist.

Start by lying on your back, with your knees bent and feet flat on the floor, hip-width apart; Bend your elbows and place your hands beside your head, shoulder-width apart, and fingers facing your shoulders; Pressing your feet and hands into the floor with equal intensity, lift your hips and straighten your arms. Keep pressing your feet into the floor, using your big toes, and move your toes away from your feet. Stay in this position and take at least three deep breaths.

Bakasana (Crow Pose)

– (Miriam Alonso/Pexels)

“It is a variation of the sitting balance pose, but with the legs bent and supported at the back.”

Direct your gaze forward and fit your knees into your armpits, making your chest open wide (keep your gaze in that direction throughout the execution); Support the palms of the hands parallel to the shoulders and wide open on the floor, with the thumbs aligned, pointing to each other; Throw the weight of your head and chest forward and lift your hips; Then, slowly bring the weight to the front of your hands and start lifting your hips even more; Press your knees against your triceps to stabilize your posture. Stay five to ten breaths in the asana.