Extreme yoga poses are intended for advanced practitioners. They are challenging and require maximum flexibility and balance. These poses should not be attempted by beginning yoga students who may be at risk of straining or injuring themselves.
Sleeping Thunderbolt
The sleeping thunderbolt pose is an advanced asana aimed at stretching the neck and toning the thyroid and nerves. It is also beneficial for the respiratory and digestive systems. Kneel on the floor with your knees together, feet apart. Lower your buttocks to the floor between your knees. Lean backward, lowering your elbows to the floor. Arch your back so the top of your head rests on the floor. Place your hands on your thighs. Hold for one minute.
Bird of Paradise
The bird of paradise pose opens up the hips and stretches the legs. Kneel on all fours, with your hands shoulder-width apart. Draw your right knee forward until it is behind your right wrist. Draw your right shin and foot below your left hip. Straighten your left leg out behind you. Walk your hands backward until your hips are lowered to the floor. Hold for 30 seconds to one minute, then walk your hands forward and lower your elbows to the floor. Hold for 30 seconds to one minute.
Firefly Pose
This pose requires strong core body strength. It is good for stretching your back and hips. Squat with your feet slightly less than shoulder-width apart. Place your right arm and shoulder as tightly underneath your right thigh as you are able and repeat with the other side. Place your hands on the floor on the outside of your feet, fingers forward. Shift your center of gravity so you are lifting yourself off the floor. Stretch out your legs as straight as you can. Straighten your arms and lift your head to look forward. Hold for at least 15 seconds.
Crane Pose
The crane pose, also sometimes called the crow pose, strengthens the arms, upper groin and wrists. Squat with your feet slightly apart. Your knees should be wider than your hips. Your hands should be flat on the floor, shoulder-width apart. Lean forward on the balls of your feet and take the weight of your body onto your hands. Push your tailbone down to your ankles and shift more weight forward until your feet raise form the ground. Tuck your knees as tightly as possible into your armpits. Raise your head. Hold for 15 seconds to one minute.
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