advanced yoga poses
Advanced Yoga Poses
Yoga is a fascinating fitness routine that rejuvenates not only the body, but also the mind and the soul. If you are already a firm believer in the goodness of yoga, then you may want to know more about its advanced poses.
- Stand with your knees bent at shoulder distance. Place your arms flat on the ground. Bend yourself while doing this.
- Balance your bent knees on the back of your forearms. Start lifting your head while moving yourself forwards and balancing the weight of your body on your forearms.
- Lift your feet above the ground so that only your arms are touching the floor.
- Stand in the tree stance, on your left leg and then move your right leg from the resting position on the inner thigh to place the ankle of the right leg on the left knee.
- Bend forwards, resting your palms on the ground, and bending your left leg. Now move your right leg in such a way that the toes of your right leg are wrapped around your upper left arm.
- Then try to position your body in such a way that your elbows are bent and heels are touching the ground. It should look like you are coming out of a push-up.
- Now this is the tricky bit, where you will have to balance the weight of your body on your upper half, while lifting the left leg off the floor. The shift in weight has to be gradual as you straighten your left leg. Your right leg will continue to be hooked around your left arm.
- You can the repeat this with other side.
- Perform the downward facing dog and then go into a down dog split, in which you will have to take the right leg upwards. Now bend the right leg at the knee and move it forward, outside the right hand.
- Now, bring both your legs towards the floor slowly, one at a time, keeping the right leg bent at the knee. Let your left leg be completely touching the floor, in a split like stance. Keep your upper body straight.
- Now repeat the same on the other side.
- Stand straight and then move into the utkatasana stance or the chair posture. In this pose, your body needs to look like you are sitting on a chair with your arms extended outwards.
- Shift your body weight onto your right leg. After that lift your left leg and wrap your left thigh around your right thigh, with your left foot around your right calf.
- Bring your hands in front of your body and wrap your right hand around your left hand and then join your palms.
- Repeat the same on the other side.
- Kneel on the ground placing your thighs exactly perpendicular to the floor.
- Now, move your right leg forwards, stretching it out, ensuring that the heel of the right foot rests on the floor.
- Once you are able to balance yourself on this position, slide your right leg forward, stretching out your left leg behind you. Continue this till you have completely stretched out your left leg as well.
- For this pose, you need to start the stance from the tadasana pose, wherein you stand straight with your feet together and your arms outstretched above your head.
- Bend your left leg at the knee and hold the inside of your left leg with your left hand. Now move your left foot upwards towards the ceiling. As you do this, move your right hand upwards and upper body forward. Hold this position and then repeat with the other leg.
- Do the trikonasana, with your left foot facing sideways. Now relax your right leg slightly and bring your right hand down. Move your left hand, a foot ahead of the right hand, with the palm flat on the floor.
- Straighten the right leg, while moving the left leg to reach a position parallel to the floor.
- Once you have balanced yourself, turn your torso to the right side and stretch your right hand upwards. Repeat this on the other side.
- Start by sitting in the cross-legged position and then bend the right knee. Once you have bent your knee, hug it to your chest.
- Unbend your left leg and outstretch it. Lift up the right leg holding it with your left hand. Your right hand has to be wrapped under your right knee. Lift your right knee as high as possible. The left hand should be placed outside the right foot.
- Straighten your right leg as much as possible while taking your left hand behind your head. Repeat on the other side
- Stand facing a wall. Place your palms flat on the floor. Now bend your elbows so as to form a right angle between your forearms and upper arms.
- Now move into the downward facing dog stance, which has been explained earlier in this article. Move your feet as close to your hands as possible.
- Bend one of your legs at the knee and using this bent knee as a crutch, kick up the other leg. Your head has to stay off the floor at all times. If you are able to get both your legs upwards, you should try to remove your feet from their balance on the wall.
- Kneel down on the floor with your hands placed on the ground, just underneath the shoulders and the knees under the hips.
- Place your forearms on the floor and interlace the fingers of both hands. Place your head on the floor, on your interlaced fingers.
- Move into the downward facing dog position and move your feet towards your head, until your hips are over your shoulders.
- Now try to kick your leg upwards. Try to balance out the weight between your forearms, shoulders, neck, and head.
- Take a squatting position with your legs wide apart. Place your palms flat on the floor under your feet.
- Bend your elbows backwards and start shifting your weight to your forearms. Now lift your feet off the floor taking them parallel to the ground.
- Once you have straightened your legs completely, straighten your arms making them perpendicular to the floor.
- For this stance, you need to start from the forearm stand that has been described earlier.
- Once you have achieved the pose, start bending your knees. Now lift your head, while bringing your feet near your head. Obviously to bring your feet close to your head you will need to do a back-bend. Ensure that you keep your knees apart and your toes together.