Online Gym Guide

A professional-level yoga routine is designed for experienced practitioners who want to further refine their practice, challenge their limits, and deepen their spiritual connection. This routine includes a combination of advanced poses, meditation, and pranayama (breath control) techniques. It is recommended to practice this routine 4-6 times a week for optimal results.

Duration: Aim for a 75-90 minute session, allowing ample time for each component of the practice.

**1. Centering and Pranayama (5 minutes)

  • Begin by sitting in a comfortable cross-legged position or on your heels with your eyes closed.
  • Perform advanced pranayama techniques such as Anulom Vilom (alternate nostril breathing) or Kapalbhati to calm the mind and energize the body.

**2. Warm-Up and Sun Salutations (10 minutes)

  • Start with dynamic stretches and a series of Sun Salutations to warm up your body.
  • Incorporate advanced variations of poses during Sun Salutations, such as Wild Thing, Side Plank, or Handstand transitions.

**3. Standing Poses (15 minutes)

  • Practice advanced standing poses like Warrior III (Virabhadrasana III), Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana), and Revolved Triangle (Parivrtta Trikonasana).

**4. Balancing Poses (10 minutes)

  • Challenge your balance with poses like One-Legged King Pigeon Pose (Eka Pada Rajakapotasana), Crow Pose (Bakasana), and Firefly Pose (Tittibhasana).

**5. Inversions (15 minutes)

  • Explore advanced inversions like Scorpion Pose (Vrschikasana), Forearm Stand (Pincha Mayurasana), and Handstand Press (Adho Mukha Vrksasana Press).

**6. Backbends (15 minutes)

  • Practice advanced backbends such as King Pigeon Pose (Raja Kapotasana), One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana), and Dwi Pada Viparita Dandasana (Upward Bow Pose).

**7. Pranayama and Meditation (10 minutes)

  • Focus on deep breathing, controlling the flow of prana (life force), and enhancing your meditation practice. Try Bhramari Pranayama or Chakra Meditation.

**8. Seated Poses (10 minutes)

  • Incorporate advanced seated poses like Lotus Pose (Padmasana), Compass Pose (Supta Parivrtta Surya Yantrasana), and Dandasana (Staff Pose).

**9. Cool Down and Relaxation (5 minutes)

  • Wind down with seated forward bends, gentle twists, and hip openers.
  • Finish with an extended Shavasana (Corpse Pose) to relax and integrate the benefits of your practice.

This professional-level yoga routine provides a comprehensive practice that encompasses advanced poses, pranayama, meditation, and relaxation. As you become more proficient, you can customize this routine by adding or modifying poses to meet your specific goals and preferences. Ensure that you practice safely and listen to your body at all times. If necessary, consult with a qualified yoga instructor for guidance.

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