Practice Reached A Plateau? These Simple Tricks Will Help You To Nail Advanced Asanas

After a year or so of practice, you might notice that you’re not making the leaps of progress that you did when you first started yoga. Sure, you can get into bakasana easily enough, but handstands just ain’t happening. Here are some tiny adjustments that will make a big difference to your practice!

Halfway lifts 

It’s easy to rush through this pose, especially when you’re on your eighth vinyasa. In a halfway lift, keep your back and legs straight – even if it means not touching the floor. This will get your back muscles much more warmed up than rounding your back.

Roll that spine

Make every transition count – instead of unconsciously transitioning from Downward Facing Dog to High Plank, use a rolling motion through the vertabrae to increase spine mobility.

Don’t jump back unless you can float

Yeah, we know. It looks super impressive. But jumping back into chaturanga can be harmful unless you’re able to pivot your weight forward and float your legs back gently instead of thudding to the mat. Protect your shoulders from the shock of the jump and work on your upper body strength first!

Push, push, push in Downward Facing Dog

Ah, old reliable. The relief of Downward Facing Dog after a gruelling series is unimaginable. But don’t get complacent! This asana has a host of strengthening and flexibility benefits as long as you push the floor away, keep your core active and your legs engaged. Even if you have just done a Half Moon series (anyone else screaming inside during these?!).

Stay engaged in Trikonasana

So when you’re next to the uber yogi who can touch their toes in Triangle Pose, it can be intimidating to move your hand higher up your leg. But once you’ve reached the sweet spot, you’ll notice the side of your torso and core will switch the heck on like never before. If Trikonasana feels easy, something isn’t right. This pose should have you mentally repeating words that Grandma would be appalled at.

Prepare to revamp your practice – don’t be surprised if you suddenly find sun salutations a killer. Just remember it’s all the the name of good practice (even when the cramp makes you want to scream)!

 

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