How do you move forward in your yoga practice on a daily basis? Exploring advanced asanas and how to get into them with patience
‚‚How is it possible that she gets into that position and I still don't?" I often hear from my students after yoga classes who try their best to compare themselves to others.
‚‚It's simple. It's not your time yet,'' I reply with a smile on my face and understanding for anyone who confides in me with a similar concern.
Yoga isn't about comparing ourselves or pushing our limits, but understanding our bodies and pushing ourselves spiritually, which requires patience and a challenging journey of self-discovery.
Yoga is more than the practice of asana - it is a lifelong journey of self-discovery, strength, patience, and resilience. Of course, as practitioners, we all eventually reach a point where we desire growth in our practice and often gravitate toward difficult, advanced asanas.
Whether it's inversions, hand balances, or backbends, mastering advanced postures requires commitment and, most importantly, respect for the current state of the body.
As a teacher and regular student of yoga, I have come to realize that these poses are not just about strength, but about a willingness to explore, listen and trust the body.
With this article, you'll learn some tips on how I move forward in my practice daily in a healthy way without burdening...
Step 1: Embrace the process with patience!
Advanced yoga poses can't be mastered overnight. I remember when I started practicing pincha maurasana (forearm stand), I thought I could master it in a few weeks. Reality: it took me months! And it was only when I broke free from the rush to "achieve" this position that I really started to make progress.
Tip: Approach each advanced asana as a process, not a goal. Set aside any time-related goals and focus on celebrating small improvements, such as gaining a little more control or stability. Real transformation happens when you commit to showing up every day, even if it's just for a few minutes.
Step 2: Master the basics
Every advanced position is built on a foundation of simpler positions. Take Eka Pada Galavasana (the flying pigeon position), for example. This position requires strong balance and hip flexibility, so the building blocks are the exercises in Warrior II, Tree Pose, and Pigeon Pose. Once you have developed strength and balance in these basic positions, you will find the transition into the full expression of the position much more accessible.
Tip: Take your time with the basic positions. If your goal is Pincha Mayurasana, practice Dolphin Pose and Chaturanga to strengthen your arms and shoulders. For Eka Pada Koundinyasana, focus on core exercises and hip-opening positions such as lizard pose in preparation. Strengthening these core elements protects your body as you progress.
Step 3: Follow step by step
Breaking down advanced asana into smaller, manageable steps makes it less intimidating. Consider the scorpion pose (Vrschikasana) as an example:
- Start with a forearm stand (Pincha maurasana). Practice against the wall until you are balancing comfortably in the middle of the room.
- Engage your core and back muscles. Spend time strengthening the muscles of the lower back and shoulders to support the arch needed for the scorpion.
- Work on flexibility. Scorpio requires deep back flexibility, so focus on positions such as camel pose and forward bend, to increase mobility.
- Use the wall for support. Try bending your knees toward your head with the wall for support to get the shape of the wall before moving into a loose version of Scorpio.
By focusing on each step, you will develop the mental stamina and physical readiness to achieve the full position.
Step 4: Respect your limits
In the pursuit of advanced asanas, it's easy to push too hard and too fast. I've experienced a few injuries from overdoing it, such as when I strained my shoulder while trying too enthusiastically to hold Pincha maurasana. This set me back a few weeks and reminded me that the body needs time to build up strength safely.
Tip: Listen to your body's signals. Discomfort is part of growth, but sharp pain is not. If you feel intense discomfort or hear popping, stop immediately. Yoga is a personal journey, and only you can know when you've crossed a healthy line. Include days of active recovery to give your muscles a chance to heal and adapt.
Step 5: Cultivate consistency
The frequency of your workouts is more important than their intensity. I've found that a regular but sustainable exercise plan has helped me develop muscle memory and increase flexibility over time. Even five minutes of focused exercise a day can make a significant difference over time.
Tip: Make it easy for yourself to exercise consistently by setting a time each day when you will exercise. Whether it's early in the morning or a few minutes after work, create a habit that fits your lifestyle. Use these times for "maintenance exercise" and focus on small exercises and movements rather than full-blown attempts at advanced asanas.
Step 6: Lean into the visualization
It may sound unconventional, but visualization can be a powerful tool. Many athletes use visualization to mentally practice challenging movements, which helps create neural pathways and strengthens the mind-body connection.
Tip: Take a few minutes each day to close your eyes and visualize yourself in an advanced position. Imagine every muscle being engaged, every point of balance. Imagine a feeling of stability, strength, and calm. Visualizing the position can give you confidence and a mental edge when you are ready to try it physically.
(One of my favorite activities that has greatly helped me to shift throughout my practice and continues to do so. One day I found myself quite naturally in a challenging position that I had been trying for months and suddenly, without thinking, I was there. Yes, I imagined myself in it and it just came naturally...)
Step 7: Stay open to learning and adjusting
Working on advanced asanas is a constant learning process. I love learning from others in workshops, getting inspiration from other teachers, and even going back to the basics with a new perspective. There is always something new to discover, whether it's a piece that fits a niche or a modification that makes a position more accessible.
Tip: Seek out advice from other teachers and lessons to gain new insights. If you're having trouble with a particular aspect of a position, try exploring a modified version of it. For example, if your goal is to balance in a handstand, try a variation with one foot still on the ground or against a wall. These modifications will allow you to gradually develop the necessary strength without risking injury.
Examples of postures for exploring patience
Here are some advanced poses and step-by-step instructions on how to perform them safely:
- From Crow Pose to Crane Pose: Start with Crow Pose, to strengthen your arms and learn to balance comfortably on your hands. Once you are stable, gradually raise your hips higher toward the Crane Position, which requires more core engagement and shoulder strength.
- Forearm Stand to Scorpion Pose: Start with Dolphin Pose, to strengthen your shoulders. Once you feel comfortable in the Forearm Stand, begin to bend your knees toward your head, using the wall if necessary.
- Pigeon King Pose (Eka pada rajakapotasana): This deep bend requires flexibility in the hips as well as openness in the shoulders. Start with the basic Pigeon Pose, then add a quadriceps stretch by reaching back towards the foot. Over time, you'll develop the mobility needed to brace your foot overhead.
Remember...the journey is the destination!
Advanced asanas bring a sense of excitement and challenge, but they are only one part of the yoga journey.
True progress in yoga is not measured by the postures we can achieve, but by the patience, humility, and self-awareness we develop along the way.
Each day on the mat is an opportunity for growth, not only physically, but mentally and spiritually as well.
Embrace each practice with gratitude, move forward at your own pace, and most importantly, enjoy every moment of your yoga journey...
Which difficult position are you working on right now and why? In what position did you feel unnatural despite your best efforts to achieve it?
Let me know your experience in the comments...
