Yoga Positions

In LoveToKnow Yoga’s article on yoga poses, we introduced you to some of the foundation asanas that you’ll encounter. As you become more experienced, these poses become more like transitional movements. So in this article, we’ll show some more advanced yoga positions.

Standing Yoga Positions

Many of these standing yoga positions require great concentration and deliberate intention. But, those two factors are what make these poses fun to master.

• The Warrior Pose I, also named Virabhadrasana I, is great for strengthening the legs, back, shoulders, and arms. It also works well for stretching the torso. There are three versions of the Warrior posture, all exhilarating to perform and achievable with regular practice. Just make sure to align your feet and knees properly to avoid injury.

• Nothing clears the mind quite like the Standing Forward Bend, known as Uttanasana. It’s also a great stretch for the hamstrings and hips, improves digestion and reduces fatigue. If you have a back problem, allow for a bend in the knees and just go down as far as you can without strain.

• Increase your balance with the Eagle Pose, or Garudasana. Okay, so it looks nearly impossible, but this is one that you can take in stages. This pose expands endurance and is a great stretch for the lower body. The key to holding the position is to focus on one point once you get yourself in place.

Mat Yoga Positions

Mat positions utilize a different prospective, and because you're often sitting or lying down, some poses seem simple. Many are, but let your body tell you how far you can go.

Modified Bridge Pose

• The Bridge Pose, also known as Setu Bandha Sarvangasana, is an active mat pose that provides stimulation and relaxation at the same time. Great for the legs and back, soothing to the mind, it’s a yoga position almost anyone can do. Never turn your head in this pose.

• Relieve pressure on the spine and internal organs with Bharadvaja's Twist, also named Bharadvajasana I. The position improves digestion, stretches the hips and back, and is a great stress reliever. Certain health conditions may prohibit practicing this pose, but talk with an instructor.

• As difficult as this might look, Bow Pose, also known as Dhanurasana, is quite accessible to most yogis at the intermediate level. Considered to be an incredible stretch for both the front and back of the body, it takes away the “computer hunch” and improves posture. Take caution if you have a lower back or neck injury.

Find a Class Near You

There are many benefits to advancing your yoga practice in a yoga class under the guidance of a certified yoga instructor.

• An instructor checks your form and protects you from injury by making sure you perform the yoga positions correctly.
• An instructor teaches you to incorporate certain modifications that assist you in easing into poses as your body adjusts.
• Your classmates and instructor are available to answer questions.
• Class and instructor interaction compounds the feeling of unity that yoga promotes.
• What you learn in class makes it easier to transfer that knowledge during your home practice with a DVD or video.

To find a class near you, check with a local fitness center, yoga studio, or spa. You can also visit the Yoga Finder website for additional information about local yoga classes.

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