Yoga / Advanced Yoga Poses![]() If you've mastered basic backbends, inversions, and the balancing postures, you might be ready to tackle some of the more advanced yoga poses. Various Advanced Yoga Poses Bird of Paradise The Bird of Paradise is a standing pose that improves balance, strengthens the legs, and works the groin and hamstrings: Begin in Bound Extended Side Angle Pose, keeping the binding intact. Turn your gaze toward the floor and step forward with your back foot so that your feet are parallel at the front of the mat. Shift your weight onto your free, unbound leg. Slowly bring yourself up to a standing position, lifting the bound leg up with you. Extend the bound leg to a straight position, lifting your gaze over the opposite shoulder. To release the pose, slowly lower the bound leg to the floor, step the free leg to the back of the mat, and reverse the process you used to come into the pose. Repeat on the other side. Wheel Pose The Wheel Pose is an advanced backbend that improves spinal flexibility, strengthens the arms, and stretches the chest and shoulders: Lie down on your back in a prone position. Bend the knees, bringing the soles of the feet parallel to each other on the mat, close to the buttocks. Bend the elbows and bring the palms of the hands underneath the shoulders with the fingertips pointed towards your feet. Inhale, press down into the palms, and slowly lift the hips off the floor. Bring the crown of your head to the mat and pause for a second or two. Straighten the arms as you lift your head off the floor, keeping your legs parallel. Reach your chest toward the wall behind you, and begin to straighten the legs. To come out of the pose, tuck the chin into the chest and slowly lower yourself down. Rest, allowing the knees to fall together. Scorpion Pose Scorpion Pose is an inversion pose that strengthens the shoulders, abdominals, and back: From forearm stand, bend your knees. Lift your head and bring your feet close to your head into a deep backbend, allowing the knees to separate but keeping the toes together. Bring your feet to rest on your head. Monkey Pose Monkey Pose is a seated pose that will stretch the hamstrings and groin: Start in a kneeling position with the thighs perpendicular to the floor. Bring the right leg straight in front of you and rest the heel on the floor. Keeping the right leg straight, slide the right heel forward until you are as close to a split position as possible. The right leg should be straight and the left leg should be as straight as you can make it. Keep the hips parallel and facing forward. To come out of the pose, bend the right leg and bring it back toward the body. Hold the pose for five to 10 breaths and repeat on the other side. Don't Rush Into Advanced Poses Advanced yoga poses require a higher degree of flexibility and strength, skills you naturally develop by practicing yoga faithfully for an extended period of time. To avoid injury, make sure you feel completely ready before you tackle these challenging and somewhat difficult poses. Arrange to work one-on-one with an instructor, learning each advanced posture in stages. |
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