10 Advanced Yoga Poses
Take Your Practice to New Heights
Yoga is a journey of growth, and if you're looking to elevate your yoga practice even further, exploring advanced yoga poses can take your body, mind, and spirit to new heights.
Whether you've been practicing for years or you're just stepping into the world of advanced yoga, these poses offer a way to deepen your flexibility, strength, and focus.
Below, we will guide you through ten advanced yoga poses designed to challenge and inspire you to push beyond your comfort zone.
Monkey pose
Sanskrit Name: Hanumanasana
advanced, seated, groundingMonkey Pose is a deep hamstring stretch that resembles the splits. This advanced yoga pose stretches the quads, hamstrings, and hip flexors.
It is a wonderful test of flexibility and balance and requires patience and consistent practice.Benefit:
Monkey pose improves balance, stability and flexibility of the hips and pelvic girdle. Tones, stretches and strengthens the leg muscles. Enhance the feeling of grounding and balance the nervous system.
Keys:
The shoulders and neck should be relaxed, and the body weight centered.
How to do it:
- Start in a low lunge with your right foot forward and both hands on the floor.
- Gradually extend your right leg forward while sliding your left leg back.
- Keep your hips square and breathe deeply to allow your muscles to stretch.
Tip: Use blocks under your hands if you need extra support.
Cautions:
Injury of the tailbone, hips, pelvis, knee or ankle. Pregnancy.
Level:
advanced
Type:
seated
Quality:
grounding
Wide Angle Seated Forward Bend
Sanskrit Name: Upavistha Konasana
advanced, forward-bend, calmingThis pose challenges hip flexibility and helps open the hamstrings. It's an excellent way to calm the mind while stretching the entire lower body.
Benefit:
Wide Angle Seated Forward Bend Pose stretches the hip joints, inner tights, calves and hamstrings. Stimulates and detoxify the kidney. Also strengthens the spine.
Keys:
Legs pressing on the floor, thighs rolling inward, pelvic anterior tilt, spine long, crown reaching forward. Lower back problems, lack of flexibility sit higher up to maintain proper back alignment, do not open the legs to wild.
How to do it:
- Sit with your legs spread wide apart.
- Lengthen your spine as you hinge forward from the hips.
- Reach your hands toward your feet or keep them on the floor in front of you.
Tip: Bend your knees slightly if you feel tension in the lower back.
Cautions:
Knees, hips, hamstring, neck or lower back injury.
Level:
advanced
Type:
forward-bend
Quality:
calming
Half Bound Lotus Standing Forward Bend
Sanskrit Name: Ardha Baddha Padmottanasana
advanced, forward-bend, balancingThis advanced yoga pose combines balance, flexibility, and strength. It stretches the hamstrings and challenges your stability while requiring a strong focus.
Benefit:
Half Bound Lotus Standing Forward Bend stimulate digestions, improves blood circulation, stretches calves, hamstrings and back, ankle and hip flexibility. Improve the balance.
Keys:
Bottom leg straight, hips at the same level, long spine, body weight forward, palms press.
How to do it:
- Stand tall and lift your right foot, placing it on your left thigh in a lotus position.
- Reach your right hand behind your back to grab your right big toe.
- Hinge forward from the hips, reaching your left hand toward the ground.
Tip: If necessary, maintain a slight bend in the standing knee or keep your both hands on the floor.
Cautions:
Blood pressure, knee and hip injuries.
Level:
advanced
Type:
forward-bend
Quality:
balancing
Locked Lotus Pose
Sanskrit Name: Baddha Padmasana
advanced, forward-bend, groundingThis is an excellent pose for improving hip flexibility while calming the mind. It's a variation of the classic lotus position that requires both flexibility and focus.
Benefit:
Locked Lotus Pose relax the nervous system. Stimulate the digestive process. Alleviates shoulder, arm, and back pain. Massages the abdominal organs. Stretch the back muscles.
Keys:
Knees and buttocks on the ground, inner thighs engage, spine long till the top the crown, scapula retraction.
How to do it:
- Sit in a lotus pose, with each foot resting on the opposite thigh.
- Reach both hands behind your back, aiming to grab your toes.
- Keep your chest lifted and breathe deeply.
Tip: If you can't reach your toes, focus on keeping your spine straight and breathing steadily.
Cautions:
Hips, knee, ankle and shoulder injury, do not strain the neck.
Level:
advanced
Type:
forward-bend
Quality:
grounding
King Pigeon Pose
Sanskrit Name: Eka Pada Rajakapotasana
advanced, back-bend, energizingKing Pigeon Pose is a deep backbend that opens the chest, shoulders, and hip flexors. It requires both flexibility and strength, making it an iconic advanced yoga challenge.
Benefit:
King Pigeon Pose brings body awareness, opens the chest and improves the posture. Back and core Strengthening, Hips Flexibility.
Keys:
Hips on the floor at the same level, Mind the front knee and lower back, Shoulders and chest opened, back extention.
How to do it:
- Begin with the right leg at a 90-degree angle.
- Bend your back knee and reach your hands overhead, grabbing your back foot.
- Lift your chest and gaze upward while maintaining your balance.
Tip: Use a strap to help reach your foot if it feels too far away.
Cautions:
Neck, back, hips, knees or ankle injuries. Shoulder dislocations.
Level:
advanced
Type:
back-bend
Quality:
energizing
Wheel Pose
Sanskrit Name: Urdhva Dhanurasana
advanced, back-bend, energizingWheel Pose is a full backbend that strengthens your core, legs, and arms. It's a powerful yoga pose for building overall body strength and opening the chest.
Benefit:
Wheel Pose develops and tones all the body muscles. Stretches and lengthens the spine. Beneficial for depression. Improves confidence and boosts energy.
Keys:
The pubis should be lifted upward, the palms and feet firmly pressing and pushing the floor away, and the chest open.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands beside your ears with your fingers pointing toward your shoulders.
- Press into your hands and feet, lifting your body off the ground into an arch.
Tip: Engage your quads and glutes to help protect your lower back.
Cautions:
Wrist, elbows, shoulders or spine injury.
Level:
advanced
Type:
back-bend
Quality:
energizing
Headstand Pose
Sanskrit Name: Sirsasana
advanced, inversion, energizingHeadstand is often called the king of all yoga poses. It requires shoulder strength, core stability, and a sense of calm. Practicing a headstand can help improve circulation and focus.
Benefit:
Headstand Pose strengthen the arms, shoulders, back muscles, legs. Stimulate heart and diaphragm. Build awareness, decompress the spine, stimulate the crown chakra.
Keys:
Same cues as Salamba Sirsasana, in addition, use the palms here to push the floor away and lighten the weight on the cervical. Keep the elbows above the wrists. Mind the cervical. Use the wall if needed till you find enough strength and balance. Preferably learn the pose with a competent teacher.
How to do it:
- Start on hands and knees, press your hands firmly, elbows bent, and shoulders aligned.
- Rest the crown of your head on the mat and slowly walk your feet in closer.
- Lift your legs overhead, keeping them straight.
Tip: Practice near a wall for support if you're new to headstands.
Cautions:
Neck and back injuries, blood pressure, headaches.
Level:
advanced
Type:
inversion
Quality:
energizing
Half Headstand Pose
Sanskrit Name: Urdhva Dandasana
advanced, inversion, balancingThis variation of headstand is a fantastic way to build up the strength and balance needed for a full headstand. It offers an opportunity to practice inversion while staying close to the ground.
Benefit:
Half Headstand Pose strengthen the arms, shoulders, back muscles, legs. Stimulates heart and diaphragm. Build awareness, decompress the spine, stimulate the crown chakra.
Keys:
Use the lower arms and shoulder muscles to push the floor away, hips above shoulders, heels in line with hips, core and inner thighs engaged. Use a wall if necessary until you find enough strength and balance. Preferably learn the pose with a competent teacher.
How to do it:
- Start in Salamba Sirsasana.
- Exhale, engage your core, and lower your legs until they are parallel to the floor.
- Hold the position and maintain core engagement.
Tip: Keep your shoulders active to protect your neck.
Cautions:
Mind the cervical, neck, shoulders, wrists, elbows or spine injuries.
Level:
advanced
Type:
inversion
Quality:
balancing
Lotus Shoulderstand Pose
Sanskrit Name: Padma Sarvangasana
advanced, inversion, calmingThis advanced yoga pose combines the benefits of the lotus pose and shoulder stand. It helps improve balance, focus, and flexibility while increasing blood flow to the upper body.
Benefit:
Lotus Shoulderstand Pose stretches the spine, neck and shoulders. Core and Legs Strengthening. Metabolism Regulating. Balance improvement. Lower abdomen internal organ massage.
Keys:
Lift up from the shoulders to the tip of the tailbone to lighten the pose and the chest compression. Pelvis above shoulder heels above hips. Back of the neck long.
How to do it:
- Lie on your back and lift your legs into a lotus position.
- Press into your shoulders and lift your hips off the ground, supporting your back with your hands.
- Hold the pose and breathe deeply.
Tip: Focus on keeping your neck relaxed and your weight evenly distributed on your shoulders.
Cautions:
High blood pressure, ankle, hip, knee, shoulders or neck injuries.
Level:
advanced
Type:
inversion
Quality:
calming
Lotus Peacock Pose
Sanskrit Name: Padma Mayurasana
advanced, arm-balance, balancingThis arm balance combines a lotus pose with a challenging balance. It strengthens the arms, shoulders, and core while improving focus and determination.
Benefit:
Lotus Peacock Pose strengthens arm, shoulder and back muscles. Improve balance, focus, digestion and relieve constipation.
Keys:
Finger pointing backward, elbows pressing on the lower abdomen, shoulder, hip and knees on one line, gaze forward.
How to do it:
- Begin in lotus pose and place your hands on the floor in front of you, fingers pointing toward your body.
- Lean forward, shifting your weight onto your arms.
- Lift your legs off the ground, balancing on your hands.
Tip: Keep your core engaged to maintain stability throughout the pose.
Cautions:
Ankle, knees, hips injuries. Avoid during pregnancy or with high blood pressure.
Level:
advanced
Type:
arm-balance
Quality:
balancing
Embrace the Challenge, These advanced yoga poses offer a powerful way to enhance your yoga practice and discover new levels of strength, balance, and flexibility. Incorporating these poses into your practice is an incredible way to challenge your body, sharpen your focus, and elevate your mind-body connection.
While these poses may seem daunting at first, consistent practice, proper technique, and patience will guide you toward mastery. Remember, yoga is a journey of self-discovery, so honor where you are and celebrate every milestone along the way.
As you explore these advanced postures, embrace the growth and balance they bring—not just on the mat but in life.
If you're excited about diving deeper into advanced yoga, consider joining our 300-Hour Yoga Teacher Training in Bali.
This comprehensive program is designed to help you master advanced techniques, refine your teaching skills, and embrace the full depth of your yoga practice.
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