On your mats - get set - go! Yoga for advanced practitioners

More flexibility, strengthening of the supporting muscles and a better general sense of well-being. These are just three of the positive effects that yoga has on our bodies. 

Yoga is an Indian practice that is thousands of years old and consists of breathing techniques, physical exercises and meditation. In a previous blog, we have already introduced you to the perfect exercises for beginners and all those who want to become one. Today we are going one step further and showing you more exercises for advanced users.

Now it's time: On the mat - get set - go!

To the exercises

Before you start, it is important that you prepare a yoga mat or another soft, non-slip surface. You will also need comfortable, preferably rather tight-fitting clothing in which you can move easily. Take off your socks, as yoga exercises are best done barefoot. Create a pleasant atmosphere. Whether it's calm music or candlelight - find out what relaxes you the most. Once you've prepared everything, you're ready to start!

Warm-up exercise: The sun salutation (Surya Namaskar)

Just like last time, we start today with the sun salutation. This sequence of movements strengthens the centre of the body and prepares us for the exercises to come. Let's get started:

1. Start in a standing position with both legs hip-width apart on the floor. Your shoulders are relaxed and you are looking forwards.
2. Take a deep breath and raise your hands upwards as you do so. Bring your palms together above your head.
3. Now exhale forcefully and fold your upper body forwards (forward bend), your hands reach towards the floor.
4. Now take another deep breath and rest your palms on the mat as you lunge backwards. Then bring the second leg up.
5. As you exhale, lower your upper body in a controlled manner and keep your elbows close to your torso.
6. During the next breath, pull your chest slightly upwards and support yourself on your palms (small cobra).
7. As you exhale, lean upwards again and bring one leg forwards so that your foot is between your palms. Then put your foot back again.
8. Breathe in and lift your pelvis so that your body forms an inverted V (downward-facing dog).
9. As you exhale, bring your feet to your hands and return to the forward bend.
10. Now roll up vertebra by vertebra and bring your hands back together above your head.
11. Breathe out forcefully one last time and lower your palms in front of your chest.

Repeat this sequence as often as you like until you feel sufficiently warmed up. Then you can continue with the stretching exercises!

Stretching exercise 1: The triangle (Trikonasana)

The triangle is a wonderful exercise that stretches the entire side of the body, opens the side of the chest and gently massages the organs. It also strengthens the muscles of the lower back, abdominals and buttocks. The starting position is a straddled standing position with the arms hanging down. Then one arm is raised above the head and the body is stretched to the other side. It is not important how far you bend downwards. It is more important that you do it correctly and that you remain in the stretch for some time. 30-60 seconds is ideal. Then repeat the exercise several times.

Stretching exercise 2: The swivel seat (Arda Matsyendrasana)

This exercise massages the abdominal organs, especially the intestines. It also helps with back pain and tension. Start by sitting on your heels. Support yourself on the floor with your hands and straighten your pelvis. Place your right foot next to your left buttock, lift your left foot and place it next to your right knee. Bring your right arm round to the right behind your back. Hold your left ankle with your left hand and bring your left arm along your left leg. Apply gentle pressure with the upper body and turn as far as possible and comfortable to the right. Hold for 30-60 seconds and repeat on the other side.

Strength exercise 1: Parsvakonasana

This popular exercise builds strength in the legs, lateral flexibility, balance and stability. Sit on the mat with your legs wide apart and a firm stance. Turn your left foot slightly inwards and your right foot outwards at a 90-degree angle. Raise your arms straight until they are parallel to the floor. Now bend your right leg until it forms a right angle. The upper body bends sideways over the right leg until the outstretched left arm touches the floor. The palm of the hand is next to the foot. The left arm forms an extension of the upper body and is stretched out. The gaze is directed upwards.

Strength exercise 2: The Crow (Bakasana)

This exercise for advanced users is all about good balance. The starting position is a squat. The hands are placed shoulder-width apart, the fingers are spread and the arms are close to the body. By rocking forwards slightly, the weight is now shifted onto the toes and the stability of the arms is tested. Bring your knees as far as possible towards your armpits. The centre of the body is activated. Now bring your entire body weight onto your arms with a slight swing and lift your feet off the floor. The more body tension, the better the balance can be maintained.

Closing pose: The death pose (Savasana)

As we already know from last time, we should leave each session calm and relaxed. For this reason, we will also end today's yoga session in the death pose. Lie on your back and keep your arms and legs stretched out next to your body. Now relax your muscles and breathe in and out deeply. Now hold this position for a few minutes.

And it's that simple. Do something good for your body and mind with these exercises. We hope you enjoy trying them out.