4 Hatha Yoga Poses for the Advanced Hatha Yogis

So, you are all set to take the Hatha Yoga sessions a notch higher – advance as a Hatha Yoga practitioner. Hatha Yoga, the Birth-giver of most contemporary forms and the most ancient style of yoga to have ever touched the earth, is still the most vouched-for yoga form among yogis of various levels. If you are looking for upping the regular Hatha Yoga sessions and evolve further, then wait no more. Gear up to explore these four simply outstanding Hatha Yoga postures as the Advanced Hatha Newbie:


How to Perform:

    • Kneel on the mat with the upper body aligned and straight.
    • Take the right hand behind to grab the right ankle while smoothly bending the body
      Next, take the left hand behind to grab the left ankle. Your body shall form a smooth C-curve with this. Engage the core to support your body without exerting on the arms.
    • Deepen the arc to comfortably rest both palms on the floor.
    • Now, gently lower the upper body even further until your head touches the floor and is cupped between the feet. Make sure not to exert weight on the arms or the head. Focus on the core.

Benefits: This is an amazing yoga pose for stretching the entire body from the ankles, thighs, abdomen, chest, to the neck and the throat. The pose is highly effective in strengthening the back muscles while improving the overall posture of the body.

Contraindications: People suffering from high blood pressure or low blood pressure condition should not practice this pose. There is a chance of increased headache for people suffering from a migraine. If not performed safely, it can cause serious injury to the lower back and neck area.


How to Perform:

    •  Stand in Tadasana (or Mountain Pose)
    • Shift your weight on the right leg and carefully lift the left leg backward while slightly tilting the upper body toward the front in order to gently support this movement.
    • Hold the left leg with the left hand for balancing the pose.
    • Raise the right arm parallel to the floor with your gaze fixed on the front.

Benefits: An excellent yoga asana for deeply stretching the shoulder muscles, chest, thighs, and abdominal muscles. Ideal for strengthening the legs and feet while improving the balance and posture.

Contraindications: This is a safe yoga pose. However, extreme precaution must be taken while performing it as the practitioner may lose balance resulting in heavy injury. People suffering from soreness or injury anywhere in the body should avoid this pose.


How to Perform:

  •  Sit in Padmasana (Lotus Pose).
  • Bend your torso forward to let the head touch the floor.
  • Twist your wrist outwards and bend your elbows in the crease of your waistline.
  • Support the torso weight on the palms facing the floor.

Benefits: This yogasana provides an excellent tone to the abdomen and the forearms. It is ideal for the strengthening of wrists, forearms, torso, hamstrings, and thighs.
Contraindications: People suffering from any kind of strain or injury in the wrist or elbow are advised against performing this pose.


How to Perform:

  •  Lie on your right side, spine aligned with the hips, legs straight and aligned on top of each other.
  • Bend the elbow of the right arm to support the head.
  • Now, slowly lift the left leg high in the air until it is perpendicular to the groin
    Raise your left arm high in the air to touch the toes of the raised left leg. Feel stretch in the side abdomen and the thighs as you do it.
  • Grab the toe of the left foot between the thumb and the forefinger of your hand. Hold the pose for 30 seconds.

Benefits: The pose provides complete stretch to the hamstrings and oblique muscles while toning the abdomen.

Contraindications: This is a relatively safe yoga asana. People suffering from sciatica, spinal injury, lower back injury or slipped disc issues are not advised to perform this asana.

Take the advanced leap with these Hatha Yoga Postures under the guidance of a professional yoga instructor only.

4 Hatha Yoga Poses for the Advanced Hatha Yogis