Time: 45 minutes
Here are three advanced yoga poses for the skilled yogi. These poses require strength, flexibility, skill, and a lot of practice. Be careful not to strain and injure yourself, but once you have these down, you can accomplish anything!
Advanced Yoga Poses:
Start out by doing this advanced vinyasa flow to warm up, then do one repetition of the same vinyasa flow after each of these advanced yoga poses.
Crane Pose (Bakasana)
Starting in Mountain Pose, squat down so that your feet are a couple of inches apart and your hands are flat on the floor in front of you. Then, slowly shift your weight forward, bending your elbows, until your shins are resting the backs of your upper arms. Find your center of balance and slowly lift your feet off the ground until you have tucked your knees into your armpits, and your thighs are pressed against your torso.
Lord of the Dance Pose (Natarajasana)
Starting once again in Mountain Pose, shift your weight to your left foot and bring your right foot up to your buttocks so that you can grasp the top of your right food with your right hand in a basic quadriceps stretch. From there, use your hand to guide your foot as you lift it up, out, and away from your body. Try to make an “O” with the curve of your back, arm, and leg, while using your other arm for balance. Keep your head up, and use your core muscles to hold the position for 30 seconds, then return to Mountain pose and switch sides.
Forearm Stand (Pincha Mayurasana)
Begin in Dolphin pose, with your forearms and feet on the ground, and your hips in the air. Inch one foot forwards, closer to your head, leaving one foot behind. Bend the leg closest to your body, and then push off it, using the movement to bring your back leg up, quickly followed by your front leg. It is recommended that you practice this against a wall first, before attempting to do a Forearm Stand on your own.