Yoga Classes with Michelle

Hatha Yoga

Advanced Yoga Poses

These poses are best approached with a strong, warm body and, ideally, the guidance of a qualified teacher. Build up gradually, use a wall and a spotter for inversions, and never push through pain.

  1. Crow Pose Bakasana

    Michelle demonstrating Crow Pose (Bakasana)

    SummaryA foundational arm balance that builds strength and confidence.

    StepsFrom a squat, place the hands shoulder-width on the floor and bring the knees high onto the backs of the upper arms. Shift the weight forward onto the hands, lift the feet, and round the upper back while gazing slightly ahead.

    BenefitsStrengthens the arms, wrists and core and develops balance and focus.

    Take carePlace a cushion on the floor ahead of you while learning, and take care with wrist issues. Build up slowly.

    Follow along, step by step

  2. Headstand Sirsasana

    Michelle demonstrating Headstand (Sirsasana)

    SummaryAn inversion that builds whole-body strength and steadiness.

    StepsInterlace the fingers and set the forearms down to form a stable base, crown of the head lightly on the floor. Walk the feet in, lift the hips, and draw the knees in before extending the legs slowly upward. Keep the weight in the forearms, not the neck.

    BenefitsStrengthens the shoulders and core and improves focus and circulation.

    Take careLearn against a wall with a qualified teacher. Avoid with neck or cervical issues, high blood pressure, glaucoma, or during pregnancy. The weight stays in the forearms, never the head and neck.

    Follow along, step by step

  3. Full Lotus Padmasana

    Michelle demonstrating Full Lotus (Padmasana)

    SummaryA classic seated pose for meditation and breathwork.

    StepsSit tall and place one foot on the opposite thigh, then the other foot on the other thigh. Let the knees settle toward the floor, lengthen the spine, and rest the hands on the knees.

    BenefitsCreates a stable, upright seat for meditation and calms the mind.

    Take careNever force the knees. The opening comes from the hips, not the knees. Sit in Half Lotus or a simple cross-legged seat instead if there is any knee or ankle pain, and come out immediately if a knee complains.

    Follow along, step by step

Advanced poses reward patience far more than effort. Keep building strength and mobility, respect what your body tells you on the day, and seek a qualified teacher for inversions and arm balances.