January is here and with it comes a whole host of fitness challenges. Whether you’ve signed up for Yoganuary (practicing yoga every day of the month) or you have written down some personal fitness goals that are unique to you, we thought it would be fun to explore some of the more challenging poses yoga offers. Here are the four most complex yoga poses to try and master in 2021 with the help of a professional trainer. Can you check any off the list?
This is a deceiving pose as it looks easy to achieve but in reality, it requires oodles of flexibility and core strength. Done properly, this pose begins laid flat on your mat with your legs extended. Bring your hips up and move your legs up and over your head until your toes touch the top of your mat.
You can bring your hands to your back for added support or you can interlock your fingers and extend your arms towards the bottom of your mat. Tuck your chin into your chest, eyes facing up. This pose is all about hamstring flexibility and beginners will struggle to get their toes to touch the mat at first but with practice, you can achieve it. Press your arms into the mat to propel yourself into position and press your feet into the mat to lift the kneecaps and make holding this posture easier.
The Tripod Headstand with Lotus Legs
This is a posture only advanced yogis should attempt. The best way to attempt this pose is to split it into two halves. First work on achieving the lotus leg pose white in a sitting position. Then move on to master a straightforward headstand.
You can use poses like the plank and dolphin pose to strengthen your arms and core and prepare your body for the headstand. Once you have spent time working on the key areas of your body you can try beginner headstand variations such as headstand against the wall for a little extra support before trying Tripod headstand with lotus legs.
Yoga Sleep Pose
Harder than it sounds, Yoga Sleep Pose brings with it many health benefits if you can achieve it. Start by laying on your back and bring your knees into your chest crossing your feet at the ankles.
Slip your ankles over your head and bring your arms around the back of the body, securing your hands by interlacing your fingers behind your back.
One Handed Tree Pose
This has to be one of the most challenging balance poses for a yogi to master. It’s a one handed handstand so the first posture to master is the handstand itself.
Once in this position, you should hold it for five seconds before lifting one of your hands from the floor and letting the legs open out to the side. To come out of the pose safely, let your hand reconnect with the ground and bring the legs together before slowly curling the legs down to meet the floor.
It is important not to attempt any of these advanced postures without supervision. Always work with a qualified instructor when exploring advanced poses. Which challenging pose will you attempt to master in 2021?