1. Advanced Sun Salutations or Surya Namaskar
Challenge yourself with this high-intensity sequence. Sun salutations are typically performed at the beginning of a yoga routine as a warmup. This series links your breath and movement with rhythm. This advanced sequence is for the practitioner looking to take their sun salutations to the next level. It raises your heart rate by incorporating jumping transitions, which can be tougher on the joints. Proceed with care.
2. The Warrior Pose or Veerabhadrasana
Opens the chest, abdomen, psoas, and ankles. Creates space for deeper breathing. Stretches thighs, calves, and ankles. Some schools of yoga have this pose with your hands together, looking up at your thumbs. Not recommended for those suffering from high blood pressure, heart problems, or those with knee or ankle maladies.
3. Triangular Pose or Trikonasana
Strengthens and lengthens the lower body and abdominals. Opens the chest to allow for deeper breathing. Is thought to help lower back pain. This pose is said to relieve stress and anxiety. Use a block underneath your bottom hand to make this easier. To deepen, draw your shoulder blades down and together and lean back as if there was an imaginary wall behind you. Not recommended for those with low blood pressure, or those suffering from headaches or diarrhea, or with knee, ankle, back, or neck maladies.
4. Upward Plank or Purvottanasana
Strengthens arms, wrists and legs, opens the tops of feet as well as the chest and shoulders, which allows for deeper breathing. Is said to alleviate fatigue and depression. To deepen the pose, make sure your feet are flat on the ground. Avoid this pose if you have wrist maladies, such as carpal tunnel syndrome. If you have neck injuries, do not let your head fall back. Take caution when practicing this pose.
5. The Boat Pose
Strengthens abdominals, back, hips, thighs, and neck. To make this easier, take your hands behind your head to support your neck. Not recommended for pregnant or menstruating women, or those suffering from neck or back maladies, insomnia, asthma, heart problems, headache, diarrhea, headaches, or low blood pressure.
6. The Bridge Pose
Stretches the spine, abdominals, hips, back, and chest. Strengthens thighs and glutes. Is alleged to alleviate lower back pain. Promotes relaxation and alleviates stress. Is thought to improve digestion. Improves posture and confidence. Is This pose is said to be helpful for asthmatics. For a more advanced variation, lift one leg toward the ceiling. Not recommended for those suffering from neck or back maladies.