8 Difficult Yoga Poses | HealthShots

Beginner yoga poses are designed to introduce people to the ancient practice of wellness. Once you have completed the simple movements, you can prepare for more challenging asanas or poses. Some yoga poses are difficult to perform because of their complexity, which requires a high degree of flexibility, strength, and balance. These are advanced yoga poses, which you can do to challenge yourself and at the same time reap their health benefits. If you want to try difficult yoga poses, start gradually with the help of a yoga expert. Make sure not to force your body, as this may cause pain or injury.

Challenging Yoga Poses to Challenge Yourself

People are often drawn to yoga because it offers health benefits. Yoga can relieve stomach problems such as constipation, according to research published in Body Therapy and Movement Journal in 2021.

In a 2016 review published in Journal of Orthopedics and RheumatologyYoga has been found to be effective in reducing lower back pain.

After performing the simple asanas, you can move on to the more difficult yoga poses to enjoy the health benefits. Here are some of the asanas you can do:

1. Paryankasana or sofa pose

• Start the yoga asana on the couch on your knees.
• Slide your feet out to the outside of your hips, keeping your knees together and your feet straight.
• Lower your upper body by placing your palms on the floor and your elbows for support, lying on your back with your legs bent and your toes pointed inward.
• Lie on the floor, interlace your fingers and place your palms on the lower part of your rib cage.
• Move your hands to the sides, use your palms and elbows for support, and lift your upper body.

“Paryankasana helps lengthen and strengthen the lower back and hips, improving flexibility and reduce lower back pain,” says yoga expert Dr. Hansaji Yogendra.

2. Halasana or plow position

• Keep your legs straight and lie on your back.
• Lift both legs in a semicircle above your head until they touch the floor behind you, with your toes pointed out and your palms pressed down.
• To release, lift your legs, lower your back, and return your legs to the starting position.

Halasana stretches the spine, shoulders and legs and stimulates the thyroid and abdominal organs. This helps aid digestion and improving metabolic function.

3. Dhanurvakrasana or bow pose

• Lie on your stomach with your forehead on the mat, your legs straight and your toes pointed.
• Grab your ankles, keeping your knees together.
• Lift your head, arch your spine and pull your legs up into a bow with your toes pointing up.
• Hold the position, then lower your head and relax your ankles.

Dhanurvakrasana strengthens the back, legs and torso, stimulates the digestive organs and increases blood circulation in the abdominal organs.

4. Sarvangasana or shoulder stand

• Lie on your back with your feet together.
• Lift both legs straight up.
• Raise your arms, hold your waist and push your body up.
• Place your hands to support your lower back and shift your weight onto your shoulders.
• Hold the position, then bend your knees toward your head and lower your hips onto the mat, helping yourself with your hands.

“This position improves blood circulation in the thyroid,” says the expert.

5. Ardha-Matsyendrasana or Half Lord of the Fishes Pose

• Sit with your legs extended to assume the Half Lord of the Fishes position.
• Bend your left leg, pushing your heel toward your perineum.
• Place your right heel next to your left knee.
• Rotate your torso to the right while holding your right ankle still with your left hand.
• Rotate further and bring your right hand behind your back, onto your left thigh, rotating your neck toward your right shoulder.
• Hold the position, then straighten your trunk and neck, bring your right hand back to the side and straighten your feet.

Ardha-Matsyendrasana improves spinal flexibility and strengthens the back and torso, stimulates the digestive organs and helps detoxify the body.

6. Padmasana or lotus position

• Sit with your legs straight.
• Bend your right leg, placing your heel at the root of your left thigh.
• Keep your left heel at the root of your right thigh.
• Place your left hand under your navel, palm facing up, and place your right hand on top.

Padmasana seems simple, but it is not. improves flexibility in the knees and ankles, promoting better posture and alignment. It also calms the mind and helps improve concentration,” says Dr. Hansaji.

7. Ushtrasana or camel pose

• Kneel on the mat, lean back and place your arms behind you with your fingers on the floor.
• Lift your hips, push your upper body up and let your neck fall back.
• Hold the position, then pull your upper torso back, straighten your neck and return to your knees.

“It lengthens and opens the chest and shoulders, improving spinal flexibility and posture,” says the expert.

8. Ganda bherundasana or chin pose

• To do the chin up pose, start in Downward Facing Dog Position or adho mukha svanasana.
• Roll forward into a plank position, bending your elbows.
• Roll forward and make sure your chin, shoulders, and chest are in contact with the yoga mat.
• Curl your left toes and grab the mat. Lift your right leg and bend your left leg.
• Support your right leg with your left foot and push it higher.
• Lift your left leg to meet your right leg.
• Extend both legs up, rotating your inner thighs toward each other and squeezing them together.

Strengthens your back, hips and legs while improving flexibility and balance.

Don’t rush through the steps or overextend yourself, as this can lead to strains and injuries. “If you don’t do these difficult yoga poses correctly, you could end up with pulled muscles and injuries,” says the expert.

When it comes to difficult yoga poses, it is essential to progress slowly and consciously. Do warm-up exercises to prepare your body for difficult yoga poses.