Asana of the Month- January
Eka Hasta Bhujasana (One Hand Arm Pose)
If that one is not challenging enough - take it up a notch with Astavakrasana!
Astavakrasana (Eight-Angle Pose)
Astavakrasana is a very challenging pose. It's easy to get frustrated pretty quickly when trying to do Astavakrasana. Practicing and learning this pose however, can help you develop the very things that you may be lacking: not just physical strength and flexibility, but also patience and insight.
This pose is centered around one of the principals of alignment: Muscular energy. Muscular energy is a muscular contraction and with this act of engaging, contracting and pulling in you create an act of self love.
Suggested Prep Work
Flexibility in the hips and legs are necessary for this pose. Standing poses and forward bends, especially Marichyasana I (Marichi's Pose), will be helpful.
Toned muscles in the abdomen and lower back are two more requirements. Work on Paripurna and Ardha Navasana (Full and Half Boat Pose) and Jatara Parivartanasana.
To strengthen the upper body, try Adho Mukha Svanasana (Downward-Facing Dog), Adho Mukha Vrksasana (Downward-Facing Tree, a.k.a. Handstand), and Chaturanga Dandasana (Four Limbed Staff Pose).
Lolasana (Pendant Pose) is challenging in itself. It will bring the whole package together. Proficiency in all of these poses will give you a good start.