Yoga has been around for a long time, and it’s safe to say that there are many ways to practice it. However, while the basics are fairly common knowledge, the yoga world is full of advanced techniques that might be more difficult for the new yogi to master. Here are three such advanced practices and how you can use them to improve your yoga wellness.
1. Yoga Nidra
Yoga Nidra is a special type of meditation that involves deep relaxation beyond yoga basics. It takes your mind through several stages, from wakefulness to sleepiness, while the body remains completely still. The goal of Yoga Nidra is to reach a level of deep rest that is superior even to sleep. After practicing this technique, you will feel refreshed and ready to take on the day—no need for an afternoon nap.
To get into Yoga Nidra pose:
- Lie flat on your back with your arms at your side.
- Close your eyes and try to clear your mind of all thoughts.
- Begin taking deep breaths through your nose and exhaling slowly through your mouth.
- Concentrate on how the air feels as it enters and leaves your body and how nice it is to relax in this position.
Slowly begin moving your awareness through your body parts, starting with your toes and working up to the top of your head. Pay special attention to any areas that feel especially tense or uncomfortable. Then, imagine all of that tension melting away as you focus on relaxing each muscle group.
2. Headstand
The headstand, also called “Sirsasana” or “Salamba Sirsasana,” involves taking your body into an inverted pose. This pose effectively reverses the effects of gravity on the body to improve your blood flow. However, the headstand requires a great deal of focus and flexibility along the upper body, hamstring, and shoulders. When not done correctly, it can cause a snap of the spine and tragic injuries.
To get into the proper position for this pose, begin by sitting on your heels with your knees touching. Then, place your hands against the ground about shoulder-width apart with fingertips facing inwards.
Move into a pushup position. But instead of bending at the elbows, gradually walk your feet up towards your head. Straighten out your legs until only your shoulders and head are touching the ground. As you shift more weight onto your shoulders and head, lift one leg up and then the other until you are fully in a downward pose.
3. Downward Facing Dog
The downward-facing dog requires you to use your leg muscles to raise your hips while stretching your arms and lengthening your spine. It is a great pose for building upper body strength and improving flexibility in the shoulders. The pose also provides a pleasant stretch for the hamstrings, making it ideal for sciatica victims.
Start on all fours with your hands slightly in front of your shoulders and get into a downward-facing dog pose. Your knees should be directly beneath your hips, with your toes pointed forward. Exhale while lifting your knees away from the floor and engaging the hamstring muscles. This will help to straighten out your legs.
Your knees don’t need to be completely straight, so don’t overdo it and strain them. All you need is to keep a curve in the lumbar spine than it is to have a completely straight back leg. This can make a tremendous difference in how much tension you feel in your lower back.
Once you’ve lifted sufficiently, press back into your thumbs and index fingers (or fat pads between fingers). Next, keep the palms flat on the floor, press heels toward the floor, then press through the balls of your big toes while you lift the kneecaps away from the floor.
The Bottom Line
These three yoga techniques require a lot of focus, patience, and persistence to master. Practice them safely and often, and you’ll be amazed at how quickly you’ll see results.
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