Seasoned yogis know that flexibility is a journey that evolves over time. If you’re an experienced yogi looking to take your flexibility to the next level, you’re in the right place. In this blog post, we’ll delve into five advanced yoga poses that will challenge your flexibility and deepen your practice. Remember to warm up properly and respect your body’s limits as you explore these poses.
Warning – Warm up for at least 15 minutes before even attempting any of these poses! For warm ups or help in these poses check out Lakora Live – where we have 30 minute classes to help you increase your flexibility to be able to do poses like this eventually!
Wheel Pose (Urdhva Dhanurasana):
- Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands by your ears, fingers pointing toward your shoulders.
- Inhale, press into your hands and feet, and lift your hips and chest toward the ceiling.
- Straighten your arms and legs as much as possible, creating an arch with your spine.
- Hold for 3 – 5 deep breathes.
- Wheel Pose opens up the chest, shoulders, and hip flexors, enhancing both spinal and shoulder flexibility.
King Pigeon Pose (Raja Kapotasana):
- Begin in a kneeling position.
- Slide your right knee forward and extend your left leg behind you.
- Bend your left knee and reach back with your left hand to hold your foot.
- Inhale and lift your chest, arching your back.
- Keep your hips facing forward
- Hold for 3 – 5 deep breathes.
- King Pigeon Pose stretches the quadriceps, hip flexors, and opens the chest and shoulders.
Monkey Pose / Splits (Hanumanasana):
- Start in a lunge position with your right foot forward.
- Extend your right leg straight ahead and slide your left leg back, lowering your hips.
- Keep your pelvis square and your toes flexed.
- Hold for 3 – 5 deep breathes
- Monkey Pose is the ultimate hamstring and groin stretch, enhancing flexibility in the legs.
Scorpion Pose (Vrischikasana):
- Begin in Downward-Facing Dog.
- Lift your right leg high and then bend your knee, opening up your hip.
- Aim to touch your right toes to your left shoulder or head.
- Hold for 3 deep breathes.
- Scorpion Pose requires advanced shoulder and hip flexibility, challenging your entire body.
Compass Pose (Parivrtta Surya Yantrasana):
- Sit with your legs extended in front of you.
- Bend your left knee out to the side, like a crossed leg position
- Bring your right knee up to your chest and slide your right arm on the inside of the leg to grab the outside of the right foot or ankle. Lift as high as possible.
- Eventually you can switch the hold on the foot. bring your left hand to the right foot and your right hand to the ground.
- Start to straighten the right leg as much as possible, keeping the chest open
- Compass Pose is an intense stretch for the hamstrings and hips, demanding advanced flexibility.
By incorporating these challenging poses into your practice, you can take your flexibility to new heights. Remember to warm up thoroughly, practice patience, and use props if needed to support your practice safely. With dedication and mindfulness, you’ll find these advanced yoga poses not only enhance your flexibility but also deepen your connection to your body and your yoga practice. Keep exploring and evolving on your yoga journey. Namaste!
No where near these poses yet? That’s ok. Join our live classes (options are given for beginners/ intermediate yogis) and gain flexibility so soon your body can start achieving poses like these above!