Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
Think how many “new” poses we’d never see if it weren’t for social media. Here, Two Fit Moms co-founder Masumi Goldman (aka Masumi_G) shares a few of her favorites.
In the inspirational world of Instagram, creativity runs rampant, and traditional poses morph into new, interesting, and unusual shapes. Without this social media platform for yogis to meet and share with one another, there are so many pose variations I may have never seen. Here are six of my favorite “new” poses inspired by the virtual yoga community around the world. Try them to add some excitement and variety to your practice in 2015.
Elephant’s Trunk Pose, Variation
Eka Hasta Bhujasana
Like arm balances? Here’s a new one to try. It starts out innocently enough as Elephant’s Trunk Pose (Eka Hasta Bhujasana), then transforms into this funky shape when the top leg (which usually hooks over the shoulder) straightens and the bottom leg wraps around an arm.
Look familiar? Also try Kathryn Budig’s Eight-Angle Shoulder Hug
Bow Pose, Variation
If the elusive overhand grip is part of your practice, attempt this variation of Bow Pose (Dhanurasana), which comes complete with an arm scarf.
Also try Kathryn Budig’s step-by-step tutorial to Flip the Grip
Standing Split, Variation
Urdhva Prasarita Eka Padasana
This looks like a Standing Split variation, but it makes the most sense to start in Lizard Pose. From there, wiggle your front shoulder under your knee. If that’s comfortable, rise back up onto your hands and begin to straighten the front knee while simultaneously lifting the back leg. Once you find your balance, bend the lifted leg and reach for your foot with the opposite hand.
See also 6 Peak Poses for the New Year
Tripod Egg, Variation
Once you’ve mastered the Tripod Egg Headstand, challenge yourself by pressing the forearms together and turning the hands away from each other so your inner wrists touch.
Try the rest of Two Fit Moms’ Inversion Preps for Beginners
Compass Pose, Variation
Parivrtta Surya Yantrasana
When you’re ready to take your Compass Pose into a whole new dimension, give this variation a try. Here, you’ll plant both hands on the ground and lift the hips off the mat like in Upward Plank Pose (Purvottansana).
Want another hybrid pose? Try Kathryn Budig’s “Big Daddy” Visvamitrasana
Fallen Angel Pose, Variation
Devaduuta Panna Asana
Is it an inversion, an arm balance, or some hybrid of the two? You decide. Start in Fallen Angel pose, and then lift the bottom knee from the triceps. Feel free to stay in a hovering version of Fallen Angel or straighten the lower leg, pointing the foot the same direction that you are facing.