Time: 50 minutes
Advanced your mental and physical well-being with this advanced yoga routine. These four advanced yoga poses that will test your flexibility, strength, and balance.
Cody’s Advanced Yoga Routine:
Start out by doing this advanced vinyasa flow to warm up, then do one repetition of the same vinyasa flow after each of these poses.
Begin by kneeling with one foot and one knee on the ground, then slide your front heel and back foot outwards, until your legs are straight in front and behind you. Keep your hands on the ground to help support your weight, if you cannot do a full monkey pose (split) yet.
Begin by kneeling on the floor, with your forearms firmly planted on the ground and your palms pressed together. Curl your toes under your feet, and push upwards to raise your hips in the air. Actively press your forearms into the floor as you straighten your legs and back, and relax your shoulders away from your ears as much as possible.
Lay with your stomach on the ground and your arms at your sides. Bend your knees and bring your heels in towards your behind, then grasp either your heels or ankles with your hands. Inhale and lift your heels away from your behind, and upwards, while your simultaneously raise your upper body and look upwards. Try to keep your knees close together, and your thighs off the floor.
Begin in Downward-Facing Dog, then bend your elbows so that your palms and forearms are resting on the floor. Then bend and bring one leg forward closer to your body, leaving the other leg extended for stability. Take a few practice hops, and when you feel ready, hop and sweep your extended leg upwards, quickly bringing your other leg up with it. Exhale deeply and look down at the floor from this position, engaging your core muscles to hold for at least 30 seconds. You can practice this pose with a wall if you have difficulty balancing.