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Learn Advanced Yoga Poses

Updated on December 27, 2015

Learn Advanced Yoga Poses

There are many different poses in yoga. While all of the poses are very beneficial, they aren’t all the same when it comes to difficulty and the benefits you get from them. IN fact, yoga has poses that can easily be done by beginners and then yoga also has poses that are for people who have been doing yoga for a while.

These are advanced poses. There are four such poses described below. These poses begin with a Downward Facing Dog pose and then they build on each other. Most people know what this is. If you don’t then review the beginning yoga poses to find out.

Pose #1: Warrior I

The Warrior I pose is also known by the name Virabhadra’s Pose. There are actually three different versions of the Warrior pose. The pose that’s about to be described is usually known as Warrior I.

From this pose you can go into what is known as the Warrior II pose.

The Warrior I pose works on strengthening the legs and opening up the chest and shoulders.

Here’s how the Warrior I pose is done:

  1. You need to begin the Warrior I pose from the Downward Facing Dog pose. From this pose you want to bring your right foot forward until it reaches your right hand.
  2. With your left foot, rotate the foot using the ball of your foot and then place your heel back on the floor. Your foot should now be turned at about a 45 degree angle.
  3. Now bend your right knee until your knee is directly over your right foot. This should form a right angle ( or a 90 degree angle) with your calf and your thigh.
  4. Push your right hip back and the left hip forward so that your hips become square with each other in the front.
  5. Bring your arms to the side and then raise them up until your palms meet above your head. Then bend back slightly so that you’re looking up at your thumbs.
  6. Finally, just let your shoulder blades slide down your back.

You should now repeat the Warrior I pose by doing everything the opposite way. This will allow you to work the opposite side of your body.

From here you can move on to the Warrior II pose.

Pose #2: Warrior II

The Warrior II pose naturally follows the Warrior I pose. After this pose you can move onto the Trikonasana pose.

You remain standing for this pose. It works on strengthening your arms and your legs, it opens up your chest and shoulders, and it also helps to tone your stomach.

Here’s how this pose is performed:

  1. Begin with the Warrior I pose. Then bring both arms down until they are out straight and even with the floor. Your right arm should be out in front of you and your left arm should be in back of you.
  2. Open up your left hip toward the back. Make sure to keep your right knee bent and your right thigh parallel to the floor.
  3. Pull your stomach in slightly. Make sure your shoulders are directly over your hips.
  4. Concentrate on reaching through your hands all the way to the end of your fingertips and beyond.
  5. Your head should be turned so that you’re looking forward over your right hand.
  6. Your quads should be supporting your legs and your triceps should be supporting your arms.

Once you’re done with this then repeat the process doing the opposite so that the other side is worked too.

After you’re done doing the Warrior II on both sides then you should move into the Trikonasana pose.

Pose #3: Trikonasana

The Trikonasana pose is also known as an extended triangle pose.

This pose is done while standing and it strengthens all the parts of the legs (including your hamstrings) and it also helps to relax and open up your chest and shoulders. This pose also can help relieve back pain.

From this pose you can go into the Revolved Half Moon pose.

Here’s how you do the Trikonasana pose:

  1. Once you are in the Warrior II pose, you want to bring your front leg forward (in this case we’ll use the right leg).
  2. Now reach forward with your right arm. As you do this, pull the right thigh forward and tuck your hip as you move forward.
  3. Next you want to drop your right hand down and place it on your shin or your ankle. Do whichever one feels the most comfortable. If you can you might even want to place your hand on the floor either inside or outside your right foot.
  4. Your left shoulder should be directly above your right shoulder. Reach upward with your left hand right through your fingertips. Don’t reach with your left shoulder. Let your shoulder stay firmly in the socket.
  5. Turn your head toward your left hand and look up at your fingertips.
  6. Push your right thigh muscle up so that the crease in your right hip becomes deeper. Your left hip should be directly above your right hip.

Once you are done with performing this pose on one side, switch to the other side. Then move on to the Revolved Half Moon pose.

Pose #4: Revolved Half Moon

This is an advanced pose that involves standing, balancing, and twisting. This pose cleanses the organs, improves your balance, strengthens your thighs, and strengthens your ankles.

This pose follows the Trikonasana pose (extended triangle pose).

  1. Beginning with the Trikonasana pose, loosen your right knee and place your right hand on your right hip.
  2. Place your left hand flat on the floor about a foot ahead of your right foot.
  3. Slowly straighten your right leg while lifting up your left leg at the same time. You want to straighten your left leg and lift it until it’s parallel to the floor.
  4. Twist your torso to the right. As you do this, slowly bring your right arm up so that your arm is extended toward the ceiling. Look up at the tip of your hand. As you do all of this, make sure your hips stay square with the floor.

You can now repeat this pose but do everything to the other side. This will work the other side of your body.

After you’re done with all 4 of these advanced yoga poses you should do a relaxing pose that will allow you to collect your thoughts and relax before ending your yoga session.


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  • profile image

    yoga business 7 years ago

    Love the forearm balance picture. Great lens.

  • Raymondho profile image

    Raymondho 7 years ago

    Great lens!. I have been doing yoga for about 15 years and your list of Adv. Poses are spot on I mean these are difficult and are classical Yoga … other people's idea of Adv Yoga poses like inverted head or handstands, splits, scorpion, side balances etc, I class them more as gymnastics ( having said that I do those poses as a physical challenge but thats all …