Advanced Yoga Poses

Benefits of these advanced yoga poses...

• strengthens and stretches back, neck, and legs

• boosts the energy of internal organs by a natural massage

• helps in low back and leg pain

Scroll to the end for details on Ayurveda and Astrology.

Paschimottanasana - Seated Forward Bend

1. Start by sitting on the floor, legs together and straight in front of you

2. keep the backs of your legs on the floor at all times

3. keep your sitting bones on the floor with equal weight on each

4. Keeping the spine and neck straight, exhale, bend forward from the hips toward the feet

5. grasp the thighs, shins or toes

6. relax the neck, keep the sacrum tucked in and breathe

7. hold the pose for a few seconds to a couple of minutes.

   
   

   

   
   

8. To modify, on the inhale, lift and straighten your back, neck, and arms

9. again, hold for a few seconds and return your head toward your thighs

10. when complete, come to a standing position.

More Advanced Yoga Poses
Standing Forward Bend Pose - Uttanasana

Click on the yoga charts below for details...

1. Start on yoga Mountain Pose, Tadasana.

2. spread your legs comfortably spread, just over a hip width

3. inhale, either clasp your hands behind your back, or place them on the left leg

4. exhale, bend forward from the hips toward the left foot and leg

5. lengthen your lower back and sacrum as you do so

6. hold the pose for as long as you desire, breathing in and out deeply

7. when ready, exhale up into standing, and breathe

8. repeat for the opposite side.

Halasana - Plow Pose

1. Start by laying face up on the floor

2. bring the knees to the chest

3. exhale, use your weight and arms to softly push yourself onto your upper back and shoulder area

4. either hold onto the legs, lay your arms flat on the floor, or place your palms on your lower back for stabilization

5. when ready, straighten the legs

6. breathe and relax into the pose.

7. A variation of this yoga asana is to move the extended legs apart a distance.

8. Keep within your comfort level.

9. Each time you practice Halasana, you may move the legs apart further

10. when complete, slowly bring the legs back toward the chest

11. roll back onto your back. Relax and breathe.

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