Are Yoga Poses Divided into Levels? How to Determine Your Current Level After Years of Yoga Practice?

In 2016, the State Sports Commission officially included yoga in fitness projects and selected 108 postures from thousands of yoga postures, printing a small booklet titled "Fitness Yoga 108", and also launched the yoga teacher qualification examination in 2016, issuing professional certificates, marking the formal recognition of this ancient culture by China's official authorities.

In this booklet, the Sports Commission divided yoga into 5 levels based on the difficulty of the postures. Each level 1-4 has 24 postures, and the 5th level has 12 postures, totaling 180 postures.

Let's take a look at the details of yoga postures.

Level 1, 24 postures, picture below

Level 2, 24 postures, picture below

Level 3, 24 postures, picture below

Level 4, 24 postures, picture below

Level 5, 12 postures, picture below

Many friends may have noticed that higher-level postures are easy to do, but lower-level postures may be difficult to perform. If you are not interested in participating in various yoga competitions held by the State Sports Commission or obtaining yoga teacher professional certificates, take a look.

This is not the main focus of my article, I want to share is the details of some yoga postures in this booklet.

Just tell you the exercise method, please cooperate with the picture details to understand together.

1, Standing Forward Bend, Level 3 of Level 2

Stand on the front edge of the mat, the beginner's feet are separated as wide as the pelvis, the knees and toes point in the same direction

• Inhale, raise your hands above your head,
• Exhale, arm forward bend, body
• Hold for 3-5 breaths
• 2, Camel Pose, Level 6 of Level 3

Feet are separated as wide as the pelvis, kneeling on the mat. Legs are perpendicular to the ground, hands hugging the hips

• Inhale, spinal extension
• Exhale, tailbone, head and neck lead the spine upward and backward, hands alternately grab feet heels
• Hold for 3-5 breaths, return to center.
• 3, Side Twist Pose, Level 10 of Level 3

Stand on the mat, feet wide apart.

• Right foot is externally rotated 90 degrees, left foot slightly inward
• Adjust the pelvis to keep the spine straight
• Inhale, hands side stretch
• Exhale, arms lead the body to the right side, left hand on right foot outer side, right hand points to the sky in the direction of the right fingers, look at the right fingers.
• Hold for 3-5 breaths, practice the opposite side
• 4, Warrior Three Pose, Level 15 of Level 3

Mountain Pose stand on the front edge of the mat, right foot step back a small step, shift the center of gravity to the left foot

• Inhale, hands up above head
• Exhale, arms lead the body forward, at the same time, raise the right foot upwards to make the body into a straight line. The sole of the foot hooks or straightens.
• Hold for 3-5 breaths, arms lead the body back to the side.
• 5, Seated Pigeon Pose, Level 2 of Level 4

Sit on the mat, feet open to the sides as much as possible.

• Inhale, extend and stretch
• Exhale, rotate the pelvis, the body is bent forward to its extent.
• Hold for 1-2 minutes.
• I would like to draw your attention to the picture: "legs are externally rotated"

6, Wheel Pose, Level 8 of Level 4

Lie on the mat, feet open to the sides as wide as the pelvis

• Bend knees, feet pressing against the ground
• Bend elbows, palm on top of shoulders, fingers pointing towards the shoulder direction
• Inhale, feet press on the ground, hands push the body off the ground.
• Exhale, hold for 3-5 breaths, return to the original position.
• Interested friends can challenge one by one and see how far you can go!

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