10 Yoga Poses to Advance Your Practice

“The longer we practice, the more refined yoga and what it means to us becomes, both on and off the mat.”– Kat Smith

Yogis who have devoted their lives to the science of Yoga very well understand the rewards of religious yoga practices. Over time, their practice matures and they gain consistency and flow in performing the yoga asanas with poise. Perhaps, it is time to move ahead in practice and theory both.

Enhance your yoga practices with these advanced yoga postures:

1. Firefly Pose ( Tittibhasana): Start the pose in a squat position with feet open little less than shoulder-width apart. Draw the trunk in between your legs by tilting the pelvis forward. Unbent the legs and lift the pelvis to the knee height. Rest the left upper arm and shoulders under the back of the left thigh above the knee and place the hand on the ground outside the left foot. Repeat this movement with the right hand as well. Extend the legs out. Keep the pelvis off and high on the floor so that the legs are parallel to the yoga mat. Outstretch the arms as much as manageable.

2. King Pigeon Pose (Kapotasana): Kneel on a yoga mat with an erect spine. Shorten the distance between your knees slightly narrower than hip-distance apart with your hands on the back of the pelvis. Tuck the chin to your sternum and lead the head and shoulders backward. Now widen the hands and reach them overhead to the ground behind you. Lift the head and elevate the hips to open the groins. Walk your hands to your feet to grab the ankles and expand the chest through inhalations.

3. Lord Of Dance Pose (Natarajasana): Stand tall on the yoga mat. Shift the weight to your right foot and raise the left heel to your left hip by bending at the knee. You can either grasp the left ankle with your left hand or you can stretch the right arm in the front parallel to the ground. The other option is to swing the right hand around behind the back to grab the inner left foot and to sweep the left arm back to hold the left foot.

4. Peacock Pose (Mayurasana): Come on your fours. Lean in the front direction. Press the hands on the floor with fingers towards the torso. Bend the elbows at a right angle. Slide the knees outside of the arms and rest the torso on the upper arms. Stretch the legs behind. Shift the weight forward and make the body parallel to the floor.

5. Shoulder-Pressing Pose (Bhujapidasana): Squat on a yoga mat with wide knees and feet less than shoulder-width apart. Incline the torso forwards between the inner thigh and raise the hips to make the thighs parallel to the floor. Hug the upper arms and shoulders against the back of the thighs and rest the hands on the ground. Straighten the arms and your feet will lift automatically.

6. Side-Reclining Leg Lift (Anantasana): Lie on the floor on your right side with legs straight. Flex the ankle. Press through the heel and use the foot to come into stability. Bend the right elbow and place the head in the palm. Extend the left arm parallel to the torso. Raise the left leg and pull the knee to your torso. Wrap the thumb around the fingers of the feet. Extend the leg upwards.

7. Frog Pose (Mandukasana): Begin in child pose. Walk the hands in front and under the shoulders. Turn the knees outwards so that the inner knees touch the ground. Your knees should be at 90-degree angle, feet out in the same direction, thighs parallel to the floor and ankles under the knee. Come down on your forearms and look forward.

8. Scorpion Pose (Vrschikasana): Begin the pose on the hands and knees. Lower the forearms to the ground with elbows shoulder-width apart. Slowly, come into an inverted-V position. Bend the knees and hoist the legs straight up. Gently fold the knees and arch your back with weight on the elbows.

9. Inverted Tree Pose (Ashvattha): Start in a downward-facing dog pose. Fold the right knee deeply and swing the left leg upward. Place the right foot on the inner calf of the left leg and look at the floor.

10. Lotus Pose (Padmasana): Sit on the floor with straight legs and back. Cross the legs in such as way that soles of the feet face upwards and ankles rest on the hip creases. The right foot will be on the left leg and vice-versa. Hands in Gyana Mudra on the knees. Soften the gaze.