Four Advanced Yoga Poses

Updated on December 1, 2017
TheresaAnn LM profile image

Theresa is the author of a book on essential oils and has been an advocate for alternative health therapies for 10 years.

Four Advanced Yoga Poses for Health and Wellness

Source

Yoga Offers Numerous Health Benefits

Yoga offers many great basic and advanced yoga poses that are beneficial to anyone who performs them. Most advanced yoga poses can be transitioned into from several preparatory sequences. Below, we will explore how to "flow" or transition into the following four advanced asanas or poses: Warrior I, Warrior II, Extended Triangle, and Half Moon.

Warrior I
Warrior I | Source

Advanced Pose #1: Warrior I

There are actually three different versions of Warrior Pose beginning with Warrior I or Virabhadrasana I. Warrior I works on strengthening the legs and opening up the chest and shoulders. From this pose, you can transition into what is known as the Warrior II.

How to get into Warrior I:

  1. Begin this pose from Downward Facing Dog. Bring your right foot forward until it reaches your right hand.
  2. Turn your left foot using the ball of your foot and place your heel back on the floor. Your foot should now be turned at a 45-degree angle.
  3. Next, bend your right knee until your knee is directly over your right ankle. This should form a 90-degree angle (or a right angle) with your calf and your thigh.
  4. Push your right hip back and the left hip forward so that your hips are square.
  5. Bring your arms out to the side and raise them up until your palms meet above your head. Bend back slightly so that you're looking up at your thumbs.
  6. Finally, let your shoulder blades slide down your back.
  7. Repeat on the opposite side.

From here, you can transition into Warrior II.

Warrior II
Warrior II | Source

Advanced Pose #2: Warrior II

Warrior II or Virabhadrasana II naturally follows Warrior I. You will remain standing for this pose. Warrior II strengthens your arms and your legs, opens up your chest and shoulders, and also helps to tone your stomach.

How to get into Warrior II:

  1. Begin with Warrior I. Bring both arms down until they are out straight and parallel to the floor. Your right arm should be out in front of you (with your right leg in front) and your left arm should be behind you (with your left leg back).
  2. Rotate your left hip back. Make sure to keep your right knee bent and your right thigh parallel to the floor at a right angle.
  3. Pull your stomach in slightly. Your shoulders should be directly over your hips.
  4. Concentrate on extending 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, gazing past your right hand.
  6. Your quads should be your foundation and your triceps should be supporting your arms.
  7. Repeat on the opposite side.

After you’re finished with Warrior II on both sides, you can transition into Extended Triangle Pose.

Extended Triangle Pose
Extended Triangle Pose | Source

Advanced Pose #3: Extended Triangle Pose

Extended Triangle Pose is also known as Trikonasana. This pose is done while standing and strengthens all of the major muscles in the legs (including your hamstrings) and helps to relax and open up your chest and shoulders. This pose is also good for relieving back pain.

How to get into Extended Triangle Pose:

  1. Once you are in Warrior II, bring your front leg forward (in this case, we'll use the right leg).
  2. Reach forward with your right arm. As you do this, draw the right thigh backward, tuck your right hip, and hinge at the waist.
  3. Next, extend your right arm and draw it down, placing it on your shin or on your right ankle. Do whichever one feels the most comfortable. You might even want to place your hand on the floor on either the inside or outside of your right foot.
  4. Your left shoulder should be directly above your right shoulder. Reach upward with your left hand 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 back so that the crease in your right hip becomes deeper. Your left hip should be directly above your right hip.
  7. Repeat on the opposite side.

From Extended Triangle Pose you can transition into Half Moon.

Advanced Pose #4: Half Moon

Half Moon or Ardha Chandrasana is an advanced pose that involves standing and balancing. This pose improves your balance, strengthens your thighs, and strengthens your ankles.

How to get into Half Moon:

  1. Beginning with Extended Triangle Pose (transitioning from the right-sided posture), create a slight bend in your right knee.
  2. Push off of your left foot, hinging at the waist, and gently rest your right hand on the floor in front of your planted 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 towards the sky. As you do this, slowly bring your left arm up so that your arm is extended toward the ceiling. Look up at the tip of your hand. Make sure you stack your hips.
  5. Repeat on the opposite side.

Advanced YogaPoses Feedback

    0 of 8192 characters used
    Post Comment

    • profile image

      Acomb 

      5 months ago

      I never knew I would get to gather a lot of information about the power of Yoga for the brain by reading this short-written article. After reading this, I am surely going to imbibe its knowledge into my daily Yoga practice.

      Looking forward to know more about the advantages of Yoga. Click https://shadesofyoga.com/

    • profile image

      Phoebe Thoms 

      5 months ago

      This article has taught me that Yoga for brain is important not only to keep your brain healthy, but to keep yourself in the most peaceful state of mind. The Yoga poses listed in this article are easy to perform on a regular basis.

      You can get a Yoga Teacher Training in Rishikesh and can learn about various forms of Yoga for your brain: https://arohanyoga.com/

    • profile image

      Sophia 

      5 months ago

      This article has taught me that Yoga for brain is important not only to keep your brain healthy, but to keep yourself in the most peaceful state of mind. The Yoga poses listed in this article are easy to perform on a regular basis.

      You can get a Yoga Teacher Training in Rishikesh and can learn about various forms of Yoga for your brain: https://arohanyoga.com/

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)