Are you looking for a challenging yoga pose? I can assure you this pose is not only challenging, but absolutely beautiful and energizing at the same time. I like to call it my “Yoga Power Poses.” Now, if you’re wondering what pose that means, it means any pose that energizes and strengthens your core muscles – specifically your lower back, oblique (front), and deep abdominal muscles. It’s the foundation of all “flow yoga” styles such as hatha and vinyasa.
Challenging Yoga Pose
If you’re looking for a challenging yoga pose, here are some tips for you: What are you trying to achieve? Are you looking to get a stronger core, or get you hips in a better position? Are you looking for balance or more of a flowing “flow” with your poses? These are things you have to ask yourself first when working on a pose, before you can successfully execute it.
The Mountain Pose
So, what are some poses you can do to help challenge your body? The most challenging yoga pose for me is the mountain pose. I find this one extremely difficult because I have to tilt my pelvis so far forward and my lower back has to be tilted so far backwards. In order to execute this pose correctly, I have to make sure that my shoulders are slightly bent at an angle that is above my heart.
The Cobra Pose
Other poses you can practice to help you prepare for challenging yoga poses include the dog and camel, the child’s pose, the cobra, and the up-down triangle. As you may remember, children love to do these two poses. In fact, they are so much fun that I have a rule that if my kids want to do them, then I have to get on the floor and do them with them! The cobra is challenging yoga pose for moms and dads to do. It stretches the muscles and tones the thighs, but is also really strengthening and energizing for the back.
A challenging pose for people who are new to yoga classes is the lord of fishes in Sirsasana (standing forward). This pose is very intense and will burn a hole in your butt. If you aren’t flexible, don’t practice this pose! It is a tremendous lift for your butt. A lot of students come to me after they have practiced this pose and are disappointed that they can’t do more, so I always tell them to try again and trust that they will have improvement.
What other pose can you practice to increase your internal mindset and internal readiness for challenging yoga poses? The best way to do this is to practice Sirsasana (making the “V” -shaped mark on your upper chest). You can either do the pose as internal practice or as a challenge. In internal practice, stand with heels on the floor and place your hands at the sides of your head. Breathe deeply and then move your arms up toward your sides as far as you can.
In the “challenge” pose, stand with your feet hip distance apart. Straighten your legs and make your stomach tighten as you bring your hips back towards your shoulders. As you inhale, breathe into your belly and expand your chest so that it covers your lower abdomen. Exhale while your shoulders contract and expand your chest. Bring your legs back to the starting position and repeat the yoga practice.
The final challenging yoga pose is Dandasana (inclined plane) which is the basic forward bend. Sit on the floor with your feet hip distance apart. Place both hands on the sides of your head and bend your knees to touch the floor.
Lift your shoulders as high as you rotate your upper body and open your chest. Hold this pose for as long as possible.