With an array of poses ranging from simple to complex, yoga can be practiced by anyone and everyone – regardless of their ability. Most regular classes, however, tend to focus on the easier poses. While this is great for beginners, it can become a little boring for those that have been practicing for years.
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With the more challenging poses only suitable for experienced practitioners, instructors often refrain from incorporating them into their weekly class. If you often find yourself in this position, this article is perfect for you. Below, we explore a range of yoga poses for expert yoginis. With a need for extreme core strength and pristine positioning, these postures are only suitable for experienced practitioners. If in doubt, begin by practicing the postures under the guidance of a licensed instructor. Before starting, it’s worth purchasing some comfortable yoga clothes that don’t limit your movement.
Great for firming the abdominal muscles, Firefly Pose requires a high level of arm and core balance.
Keeping your feet shoulder distance apart, slowly move into a squatting position. Next, tip your pelvis forward and bring your torso between your legs. Making sure that your upper body is kept low, straighten your legs until you can lift your pelvis to knee height. Next, move your left shoulder and upper arm underneath the back of your left thigh; when this stage is complete, your arm should be resting just above your knee. Gently place your left hand next to the outside edge of your foot before repeating this process on the other side.
Using your core muscles, carefully lift yourself off the floor. Press your hands into the ground as you begin to tilt your weight off your feet and onto your hands, instead. Next, extend your legs out to the sides, keeping them as straight as possible. Inhale as you do so, making sure that your pelvis is kept high. Your legs should now be parallel to the floor. Gently pull your toes back toward your upper body and spread your feet apart. Keep the outer edges of your feet angled slightly back, while the inner edges remain angled forward.
Finally, straighten both arms and widen your shoulder blades. Doing so should lift your upper body higher as your back begins to round. You are in Firefly Pose. Hold the pose for as long as possible while breathing deeply.
Only appropriate for expert practitioners, the King Pigeon Pose is a deep backbend designed to stretch your spine and test your core strength.
To begin, kneel on the floor with your knees hip-width apart. Your shoulders, hips, and head should all be directly above your knees. Reach your hands behind you and place them on your lower back. Without pushing your hips forward, bring your chin toward your chest and begin to lean your head and shoulders back. With your shoulder blades back, lift your chest toward the ceiling. Once your chest is lifted, continue to tilt your head backward.
Bring your hands forward in front of your sternum. Next, reach them over your head toward the floor. To maintain balance, bring your hips forward as your upper body reaches back. As you drop back, try to keep your thighs at a 90-degree angle from the floor. Gently rest your palms on the floor, ensuring that your fingers are pointing at your feet.
Using the strength of your arms, raise your head off the floor and lift your hips. As you do so, extend your spine and carefully walk your hands to your feet. Bring your forearms toward the floor and hold your an-kles. Rest your elbows on the floor, positioning them so they are shoulder-width apart. Gently lengthen your neck and rest your forehead on the ground. As you inhale, expand your chest. When exhaling, press your lower-legs and forearms against the ground. You are in King Pigeon Pose. Hold the pose for 30 se-conds, remembering to breathe deeply.
A little less complicated than the previous two, Shoulder-Pressing Pose focusses less on core strength. Instead, the expert posture relies on correct positioning to be maintained.
To start, stand tall with your feet shoulder-width apart. Gently bend your knees until you are in a squat position. Bring your upper body forward until it is between your thighs. Next, lift your hips upward until your thighs become parallel to the ground. Move your left arm under the back of your left thigh. Place your left hand next to the outside edge of your left foot, keeping your fingers pointing forward. Once finished, repeat this process on the other side.
Pressing your hands into the floor, slowly tilt back to shift your weight from your feet onto your hands. Begin to straighten both your arms, lifting your feet off the floor as you gently shift your center of gravity. Use your inner thighs to squeeze your arms before gently crossing your right ankle over your left. Lift your chin upward and gaze straight ahead. You are in Shoulder-Pressing Pose. Hold the pose for around 30 seconds while practicing deep breathing. For those that enjoy a challenge, repeat the posture again with your left ankle on top, instead.
Whether you’ve been developing your skill for as long as you can remember or you’re just blessed with a heap of natural talent, the ability to perform these complex poses definitely makes you an expert yogini. For ease of movement, it’s worth picking up a pair of yoga shorts. We recommend the Ana Heart Romeo Shorts for a long-lasting solution.