Proficiency in 5 Advanced Yoga Poses
Crossing the threshold from an intermediate to an advanced level in yoga represents a exciting leap forward. Amidst this evolution, the principles of mindfulness and deliberate progression continue to be our guiding lights. This is your guide through the realm of intermediate yoga poses to help you craft a purposeful sequence that aligns with your advanced aspirations.
In advanced yoga, you’ll encounter complex poses that demand increased flexibility, strength, and balance compared to intermediate poses. Advanced Yogi’s deeply integrate breath control (pranayama) with their poses, using it to enhance focus, balance, and energy flow throughout their practice. Importantly, advanced yoga is not an endpoint but an ongoing journey. Advanced Yogi’s continue to learn, evolve, and refine their practice, staying open to new insights.
View this as your official invitation to step onto your mat with revitalized purpose. As you engage with the upcoming postures, you are setting the foundation for an expedition into the core essence of advanced yoga practice.
With each deliberate inhalation and exhalation, liberate yourself from any doubts and warmly embrace the unfolding journey at a pace that resonates exclusively with you. As you advance, keep in mind that your practice serves as a reflection of your inner expansion and strong commitment.
Standing Split Pose Knee Bent (Urdhva Prasarita Eka Padasana Knee Bent)
Stretches the back of the legs, strengthens the thighs, and increases the flexibility of the spine. This is a very soothing pose that helps to calm the brain and relieves accumulated stress and tension. Improves balance. Strengthens your immune system. Improves circulation and digestion.
Start in mountain pose, bend at the hips and place both hands on the floor. Shift your weight onto the left foot and slowly straighten your right leg up and back. Grab the back of your left leg with your left hand and lay your torso on the left thigh. Stay in standing split pose for 30 seconds, return to standing forward bend, reverse leg positions and repeat.
Standing head to knee (Dandayamana Janushirasana)
Improves the flexibility of sciatic nerves, ankles and hip joints as well as strengthening and firming the abdomen and arms. Increases circulation to the liver, spleen, and pancreas.
Start from a standing position with your feet close to each other. Interlock all your fingers to create a platform where you will place your foot. Shift the weight of your body to the left leg and raise your right leg up by bending the knees. Lift up the leg to your highest level and lower your body so that it is easy to set the foot on the interlocked fingers. With your fingers below your foot and your torso bent forward, albeit slightly straighten the leg out so that it is parallel to the floor. If you do not get your leg to the parallel position do not force yourself to avoid injuries. Just go up to the level where you feel comfortable. Hold your foot at that position for a few breaths. Bend your arms and lower your elbows towards your calf, lower your entire upper body. Tuck your chin to your chest and round down so that your head is coming to your knee. The ideal position is where your head touches your knee but again this might be hard for many to achieve. Just lower your body to the level where you are comfortable. Hold the position for a few breaths and then alternate the legs. Ensure that you can feel a stretch on your lower back.
Headstand (Sirsasana)
Stimulates the nervous system, improves blood circulation to the brain, strengthens the upper body and core, enhances balance and concentration, and can have a calming effect on the mind.
Kneel on the floor and interlock your fingers, creating a cup with your hands. Place your forearms on the mat, forming a triangle with your hands. Your head should rest within the cup of your hands, with the back of your head cradled between your palms. Tuck your toes and lift your hips, coming into Downward Dog. Walk your feet closer to your hands to create an inverted V shape with your body. Slowly walk your feet towards your head, bending your knees as needed. The goal is to bring your hips over your shoulders. As your hips align with your shoulders, engage your core muscles and gently begin to lift one foot off the ground, then the other. Your knees will be bent at first. Once both feet are off the ground, focus on finding your balance. Keep your core engaged and maintain a firm foundation through your forearms and head. If you’re comfortable and balanced, gradually begin to straighten your legs towards the ceiling. Press through your forearms and actively engage your shoulder muscles to stabilize your position. Ensure your body is in a straight line from head to heels. Point your toes and engage your leg muscles. Breathe deeply and evenly as you hold the pose. Keep your gaze fixed at a point on the floor between your hands.
Crane Pose (Bakasana)
Strengthens arms and core muscles, improves balance, enhances focus, stretches upper back, aids digestion, boosts confidence, calms the mind, improves breathing, opens hips, engages dristi (gaze).
Begin in a forward fold (Uttanasana) at the top of your mat. Your feet should be hip-width apart. Bend your knees slightly and place your hands on the mat, shoulder-width apart. Spread your fingers wide and press your palms firmly into the ground. Lift your hips slightly, and bring your knees as high up your triceps (upper arms) as possible. This creates a shelf for your knees to rest on. As you shift your weight forward, lean into your hands. Your elbows will naturally bend. Engage your core muscles by drawing your navel toward your spine. This will help you lift your feet off the ground. Start by lifting one foot off the ground. Bring the foot close to your glutes. As you feel stable with one foot lifted, slowly lift the second foot off the ground. Balancing on your hands, engage your core and inner thighs to maintain stability. Gaze slightly ahead on the mat. Hold the pose for several breaths, keeping your core engaged and your breath steady.
Twisted One Legged Arm Balance Pose I (Sage Koundinya I)
Strengthens the spine, arms and wrists. Massages and tones the abdominal organs. Increases core strength. Improves digestion.
Begin in a standing position at the top of your mat. Engage your core and find a firm grounding through your feet. From standing, fold forward into Uttanasana (Forward Fold), bringing your hands to the mat or blocks. Your feet should be hip-width apart. Transfer your weight onto your hands as you shift forward. Bend your elbows slightly, bringing your right knee high up on your right triceps (upper arm). As you balance on your hands, engage your core muscles to stabilize your body. Keep your gaze forward. Begin to shift your weight forward as you engage your core and lift your left foot off the ground. Slowly extend your left leg straight out in front of you. Keep your foot flexed. Find your balance by engaging your core and using your breath. Maintain your focus on a point in front of you. Maintain the pose for several breaths, keeping your core active and your breath steady.
Conclusion
Advanced doesn’t mean doing the most extreme variation. Utilize modifications to ensure safety and alignment while you work towards more challenging expressions. Even as an advanced Yogi, there’s always something new to learn. We warmly welcome you to join our upcoming yoga retreat. Our experienced yoga instructor will expertly guide you through advanced sessions, offering personalized guidance to deepen your knowledge.
Approach your practice with a sense of curiosity and playfulness. Enjoy the process of growth and exploration. Remember, advanced yoga practice is about more than just physical poses; it’s a holistic journey of self-discovery and transformation. Embrace the challenges, honor your achievements, and continue evolving as a yogi.
We’re grateful you’ve accompanied us on this transition from intermediate poses to more advanced ones.
May this experience ignite a flame of perseverance as you tread this transformative Advanced path.
Namaste.