Advanced Yoga Poses for Flexibility

Yoga is an ancient discipline that originated in the country of India. The practice involves the mental, physical and spiritual discipline. It combines different Asanas or poses, breathing techniques or Pranayama, and meditation. The poses involved in yoga can vary depending on the level of difficulty. There are postures that are good for beginners and some are more advanced than the others.

Benefits of Yoga

Aside from the benefit of becoming flexible, there are a lot of other benefits from practicing yoga religiously. Yoga helps fuel body fire that helps the metabolic system and weight loss. It also restores the hormonal imbalance that helps the body get normal weight. It also helps balance cortisol in the body which can help one from eating too much.

Yoga is a good way to reduce stress by controlled breathing, meditating, and doing poses. It helps strengthen someone emotionally and helps the body produce more serotonin. It calms the mind and body which also helps with anxiety and depression. Studies also support that practicing yoga every day can reduce and even cure insomnia.

It is good for the heart. It is good for blood circulation which helps unblock the arteries and since yoga also helps control stress level in the body, blood pressure is also controlled. Yoga also helps improve concentration and allows one to think better. Providing mental stability to the people and the body’s cognitive function is improved which helps them recall and retain more information.

Yoga is good for flexibility. With regular practice of yoga, it helps the muscles stretch and allows the range of the body’s movement to increase. It helps loosen tight muscles and strengthen them. With religious practice, it would make difficult advanced yoga poses easier.

advanced yoga poses for flexibility

7 Advanced Yoga Poses for Flexibility

1. Utthita Trikonasana (Extended Triangle Pose)

How to do it:

Start by standing in Tadasana. Separate feet for about 3 to 4 feet apart. Lift both arms to shoulder level, palms down. Slightly turn the left foot to the right while keeping the right foot at 90 degrees. Bend the hip joint while extending the torso over the right leg. Stretch the spine and keep the heels firmly on the floor. Rest the right hand on the floor while keeping left arm stretched towards the ceiling. Keep head in a neutral position or look at the left thumb. Hold the pose and repeat on the other side of the body.

2. Tittibhasana (Firefly Pose)

How to do it:

Start by doing a squat with legs separated shoulder distance apart. Angle the pelvis forward while putting the torso between both legs. Straighten the legs enough to lift the pelvis. Push left arm and shoulder away from beneath the left thigh. Place left hand on the floor close to the edge of your foot. Do the same for the right side. Lift body off the floor and shift the center of gravity. Shift weight onto your hands and keep the thighs as high as possible. Stretch legs outwards keeping it straight and parallel to the floor. Straighten the arms and lift head forward. Hold the pose and release with an exhale.

3. Ardha Baddha Padmottanasana (Half-bound Lotus Standing Pose)

How to do it:

Start by standing with feet close together. Gently move the right knee up slightly to the side. Grab the ankle with both hands and tug the right heel towards the left of the abdomen. Rest the right ankle on top of the thigh and hold the right foot with the right hand. Lift left arm upwards and bend forward. Rest the left palm on the floor. Hold the pose and repeat on the other side.

4. Ardha Chakrasana (Half-wheel Pose)

How to do it:

Stand straight with feet close together and arms on the side of the body. Balance weight on both feet and stretch both arms towards the ceiling with palms facing the other. Push the pelvis forward and gently bend backward. Keep arms straight and lift the head up with chest towards the ceiling. Hold the pose and release on exhale.

5. Urdhva Mukha Paschimottanasana (Upward Facing Forward Bend Pose)

How to do it:

Start with a seated position. Bend both knees and hold on your toes. Lean back to the tailbone. Straighten legs and hold the body in a folded position so that the thighs and torso are close to each other. Touch feet with palms and stretch heels towards the ceiling. Lift chest and face up while compressing the shoulder blades. Balance body while on the sit bones. Hold pose and release.

6. Natarajasana (Lord of Dancers Pose)

How to do it:

Stand in the mountain pose. Bend the knees and raise the left foot with heels towards the left side of the buttocks. Shift weight to the right foot, keeping it firm and strong. With upright torso, grab the left foot from the outside using the left hand. Keep the lower back relaxed. Extend left thigh so that the left foot is lifted. Stretch right arm forward and hold the pose. Repeat on the other side.

7. Anantasana (Side-reclining Leg Lift Pose)

How to do it:

Rest on the floor with the right side of the body. Press right heel towards the floor and use this to balance the position. Bend right arm and rest head on the right palm. Stretch the armpit by stretching the right arm outwards. Point toes on the left foot upwards and bend the left knee towards the torso. Reach the toes on the left leg with the left hand and grip using the thumb and fingers. Extend the left leg upwards, keeping it straight. Hold the pose and repeat on the other side.

7 advanced yoga poses

Advanced Yoga Reminders

Before doing advanced yoga, make sure that the mind and body are prepared. The preparation for advanced yoga may take time and will need discipline. One should already be familiar and trained on initial and intermediate yoga before moving to advanced yoga.

Advanced yoga is for people who have already practiced the first two levels and has gained a balanced level of health. If the individual is still having problems in the body, they should still focus on simple yoga routines.