So, you’ve become quite the yoga enthusiast and you’re ready to take your practice to the next level. Well, you’re in luck! In this article, we’re going to explore a variety of advanced yoga poses that are specifically designed for experienced practitioners like yourself. These poses will challenge your strength, flexibility, and balance, pushing you to new heights on your yoga journey. Get ready to take your practice to a whole new level of zen!
Headstand Variations
Supported Headstand
The supported headstand is a fundamental inversion pose that helps you build strength and balance. To perform this pose, start by kneeling on the mat and interlacing your fingers, keeping your elbows shoulder-width apart. Place the crown of your head on the mat and lift your hips, walking your feet towards your head. As you find balance, slowly straighten your legs, engaging your core and keeping your gaze between your hands. Remember to keep your neck relaxed and avoid any strain.
Forearm Stand
The forearm stand, also known as Pincha Mayurasana, is an intermediate inversion pose that challenges your upper body strength and core stability. To get into this pose, start in a dolphin pose with your forearms and palms pressing firmly into the mat. Walk your feet towards your elbows, lifting one leg at a time towards the ceiling. Engage your core and find your balance, keeping your legs straight and your gaze forward. Remember to engage your shoulder blades and maintain a strong foundation with your forearms.
Handstand
The handstand is an advanced inversion pose that requires a combination of strength, balance, and flexibility. Begin this pose by placing your hands shoulder-width apart on the mat, fingers spread wide. Kick one leg up towards the ceiling, using your momentum to lift your other leg off the ground. Engage your core and press through your fingertips, finding your balance and keeping your legs straight. It is essential to practice this pose against a wall or with the guidance of a qualified instructor to avoid injury.
Tripod Headstand
The tripod headstand, or Sirsasana II, is an advanced inversion pose that builds strength in your upper body and improves focus and concentration. Start by placing your hands on the mat, fingers spread wide, and elbows bent. Lower the crown of your head onto the mat in front of your hands, creating a tripod shape with your head and hands as the base. Lift your knees off the ground, straightening your legs and engaging your core. Find your balance and breathe deeply in this pose. It is crucial to practice this pose under the supervision of a knowledgeable instructor to maintain safety.
Inversion Poses
Shoulderstand
The shoulderstand, also known as Salamba Sarvangasana, is a foundational inversion pose that stimulates the thyroid gland and improves circulation. Start by lying on your back, arms alongside your body, palms facing down. Lift your legs off the ground, supporting your lower back with your hands. Engage your core and gently elevate your legs towards the sky, keeping your body in a straight line. Extend your legs towards the ceiling, supporting your lower back with your hands, elbows tucked in. Maintain a mindful breathing pattern and avoid any tension in your neck.
Plow Pose
The plow pose, or Halasana, is an intermediate inversion pose that stretches the spine and calms the nervous system. Begin by lying on your back with your arms alongside your body, palms facing down. Lift your legs off the ground, raising them towards the ceiling. Use your core strength to slowly lower your legs overhead, aiming to touch the ground with your toes. Keep your hands on your lower back for support, or interlace your fingers and extend your arms along the mat. Stay in this pose for a few breaths, feeling the stretch in your neck and spine.
Feathered Peacock Pose
Feathered Peacock Pose, or Pincha Mayurasana, is an advanced inversion pose that strengthens the shoulders, arms, and core muscles. Start by coming into a dolphin pose, with your forearms and palms pressing firmly into the mat. Walk your feet towards your elbows, lifting one leg at a time towards the ceiling. Engage your core and find your balance, slowly straightening both legs and keeping your gaze forward. Maintain a steady breath and focus on keeping your shoulders engaged and stable throughout the pose. Practice this pose with caution and under the guidance of an experienced instructor.
Handstand Scorpion
Handstand scorpion is an advanced inversion pose that combines strength, balance, and flexibility. Begin by coming into a handstand against a wall. Once you are stable, bend your knees and slowly bring your heels toward your head, arching your back and extending your chest forward. As you gain confidence and strength, you can work on straightening your legs in the scorpion position. It is essential to practice this pose with the guidance of an experienced instructor and to ensure you have developed the necessary strength and flexibility in your shoulders and back.
Backbends
Camel Pose
Camel pose, or Ustrasana, is an intermediate backbend pose that opens up the chest and stretches the hip flexors. Begin by kneeling on the mat with your knees hip-width apart. Place your hands on your lower back with your fingers pointing down. Inhale as you gently arch your back, leaning back and bringing your hands onto your heels. Extend your chest forward and keep your neck relaxed. Ensure that you engage your core to protect your lower back. If it’s comfortable, you can drop your head back, but be mindful of any strain on your neck.
Upward-Facing Bow Pose
Upward-Facing Bow pose, or Urdhva Dhanurasana, is an advanced backbend that strengthens the back muscles and opens the shoulders and hips. Begin by lying on your back with your knees bent and feet hip-distance apart. Place your hands beside your ears, fingers pointing towards your feet. Press into your hands and feet as you lift your hips off the ground, extending your arms and legs. Keep your thighs parallel and engage your glutes and core. Lift your chest and head, looking back between your hands. Breathe deeply and hold the pose for a few breaths before releasing.
Wheel Pose
Wheel pose, or Urdhva Dhanurasana, is an advanced backbend that strengthens the back, opens the chest, and stretches the hip flexors. Start by lying on your back with your knees bent and feet hip-distance apart. Place your hands beside your ears, fingers pointing towards your feet. Press into your hands and feet as you lift your hips off the mat, extending your arms and legs. Engage your core and lift your chest towards the ceiling. Keep your thighs parallel and breathe deeply. Hold the pose for a few breaths, gradually working towards increasing the duration with consistent practice.
King Pigeon Pose
King Pigeon Pose, or Kapotasana, is an advanced backbend that opens the chest, shoulders, and hip flexors. Begin by coming into a low lunge position with your right foot forward. Slowly lower your back knee to the mat and slide your left leg back, lowering your hips towards the mat. Extend your left arm overhead and reach your right arm back, bending your right knee and reaching for your right foot or ankle. Lift your chest and gaze forward, keeping your hips square. Breathe deeply and hold the pose for a few breaths before repeating on the other side.
Twists
Marichyasana III
Marichyasana III, or Sage Twist, is an intermediate seated twist pose that improves digestion and spinal mobility. Begin by sitting on the mat with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left thigh. Keep your left leg extended and your left foot flexed. Inhale and lengthen your spine, then exhale as you twist towards the right, placing your right hand behind you for support and hugging your right knee with your left arm. Gaze over your right shoulder and breathe deeply. Repeat on the other side.
Bharadvajasana
Bharadvajasana, also known as Bharadvaja’s Twist, is a seated twist pose that stretches the spine and massages the abdominal organs. Start by sitting on the mat with your legs extended in front of you. Bend your knees and shift your weight onto your right hip, bringing your left foot to the outside of your right hip. Inhale and elongate your spine, then exhale as you twist towards the left, placing your left hand on your right knee and your right hand behind you for support. Keep your gaze over your left shoulder and breathe deeply. Repeat on the other side.
Noose Pose
Noose Pose, or Pasasana, is an intermediate seated twist pose that stretches the hips, shoulders, and spine. Begin by coming into a squatting position with your feet slightly wider than hip-distance apart. Bring your palms together in front of your chest, and twist towards the right, placing your left triceps against the outside of your right thigh. Hug your arms together and lengthen your spine. Keep your gaze forward or over your right shoulder. Breathe deeply and hold the pose for a few breaths before repeating on the other side.
Sage Twist
Sage Twist, or Marichyasana III, is a seated twist pose that stretches the spine and improves digestion. Start by sitting on the mat with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left thigh. Keep your left leg extended and your left foot flexed. Inhale and lengthen your spine, then exhale as you twist towards the right, placing your right hand behind you for support and hugging your right knee with your left arm. Gaze over your right shoulder and breathe deeply. Repeat on the other side.
Arm Balancing Poses
Crow Pose
Crow pose, or Bakasana, is an intermediate arm balancing pose that strengthens the arms, shoulders, and core muscles. Begin by squatting down with your feet hip-width apart and place your hands on the mat shoulder-width apart, fingers spread wide. Bend your elbows slightly and bring your knees onto the backs of your upper arms. Shift your weight forward, engaging your core and lifting your feet off the ground. Keep your gaze focused on a spot on the mat in front of you. Breathe deeply and hold the pose for a few breaths before coming back down.
Side Crow Pose
Side Crow pose, or Parsva Bakasana, is an advanced arm balancing pose that challenges your core strength and arm stability. Start by squatting down with your feet hip-width apart and place your hands on the mat shoulder-width apart, fingers spread wide. Twist your torso to the right and place your left tricep against the outside of your right thigh. Lean forward and lift your hips, shifting the weight onto your hands. Engage your core and lift your feet off the ground, balancing on your hands. Keep your gaze focused and breathe deeply. Repeat on the other side.
Firefly Pose
Firefly pose, or Tittibhasana, is an advanced arm balancing pose that strengthens the arms, wrists, and core muscles. Begin by standing with your feet hip-width apart and place your hands on the mat shoulder-width apart, fingers spread wide. Bend your knees and bring your shoulders inside your knees, placing your hands on the mat. Extend your legs forward, lifting your hips and torso parallel to the ground. Engage your core and lengthen your legs, pointing your toes. Keep your gaze forward and breathe deeply. Practice this pose with caution and under the guidance of an experienced instructor.
One-Legged Lizard Pose
One-Legged Lizard pose is an advanced arm balancing pose that requires strength, balance, and flexibility. Start in a plank position with your shoulders directly over your wrists. Lift your right foot off the ground and bend your knee, bringing it towards your right outer wrist. Place your right knee on your right tricep and slowly shift your weight forward, lifting your left foot off the ground. Engage your core and find your balance, keeping your gaze forward. If possible, extend your left leg straight, parallel to the ground. Breathe deeply and hold the pose for a few breaths before repeating on the other side.
Hip Openers
Lotus Pose
Lotus Pose, or Padmasana, is a seated hip opener that promotes flexibility and calmness. Start by sitting on the mat with your legs extended in front of you. Bend your right knee and bring your right foot towards your left hip. Then, bend your left knee and bring your left foot towards your right hip. Rest your hands on your knees or place them in a mudra position. Align your spine and keep your gaze forward. If this pose is uncomfortable or inaccessible, you can modify it by sitting cross-legged or using props for support. Breathe deeply and relax into the pose.
Supine Cow-Face Pose
Supine Cow-Face Pose, or Supta Gomukhasana, is a reclined hip opener that stretches the hips, thighs, and chest. Start by lying on your back and cross your right knee over your left knee, stacking your knees on top of each other. Flex both feet and slide your heels towards your hips. Interlace your fingers and reach your arms overhead, pressing your palms towards the mat. Keep your shoulders relaxed and your gaze towards the ceiling. If this pose is challenging, you can modify by placing a prop under your hips or legs for support. Breathe deeply and stay in the pose for a few breaths before switching sides.
Half Frog Pose
Half Frog Pose, or Ardha Bhekasana, is a hip opener that stretches the front of the hips, quads, and chest. Begin by lying on your stomach with your legs extended behind you. Bend your right knee and slide your right hand underneath your leg, palm facing up. Lift your right foot towards your glutes, pressing your shin into the mat. Rest your left forearm on the ground, perpendicular to your body. Keep your right shoulder relaxed and maintain a neutral spine. Breathe deeply and hold the pose for a few breaths before switching sides.
Double Pigeon Pose
Double Pigeon Pose, or Fire Log Pose, is a seated hip opener that stretches the outer hips and glutes. Start by sitting on the mat and cross your right shin over your left shin, stacking your shins on top of each other. Flex your feet and slide them towards your hips. Press your palms into the mat for support and sit tall with your spine elongated. If this pose is challenging, you can modify by sitting on a prop or using blankets under your hips. Breathe deeply and stay in the pose for a few breaths before switching sides.
Splits
Front Splits
Front splits, or Hanumanasana, is an advanced pose that requires flexibility in the hamstrings, hip flexors, and groin. Start by coming into a kneeling lunge position with your right foot forward. Gradually slide your right foot forward, extending your leg as far as it feels comfortable. Keep your left knee on the ground and your hands on either side of your hips for support. As you deepen the stretch, ensure that your hips remain square and your pelvis is level. Breathe deeply and hold the pose for a few breaths before repeating on the other side.
Middle Splits
Middle splits, or Samakonasana, is an advanced pose that demands flexibility in the inner thighs, hips, and hamstrings. Begin by standing with your feet wider than hip-width apart, toes pointing forward. Slowly slide your feet outwards, finding your edge and maintaining a comfortable stretch. Flex your feet and turn your toes slightly inward to protect your knees. Place your hands on the mat for support and engage your core to stabilize your body. Breathe deeply and gradually work on increasing your flexibility with consistent practice.
Compass Pose
Compass Pose, or Parivrtta Surya Yantrasana, is an advanced pose that combines side splits with a deep twist. Start by standing with your feet wider than hip-width apart. Shift your weight onto your left leg and extend your right leg out to the side, flexing your foot. Extend your arms out to the sides, parallel to the ground. Inhale and twist towards your right leg, reaching your right hand towards your left foot. Extend your left arm overhead, creating a diagonal line from your left fingertips to your right foot. Breathe deeply and hold the pose for a few breaths before repeating on the other side.
Floor Bow Pose
Floor Bow pose, or Dhanurasana, is an intermediate backbend that opens the hips and stretches the front of the body. Begin by lying on your stomach with your legs extended behind you. Bend your knees and reach back to grab your ankles. Inhale as you lift your chest and thighs off the ground, pressing your feet towards the sky. Keep your gaze forward and breathe deeply, feeling the stretch in your thighs, chest, and abdomen. If it’s challenging to hold your ankles, you can use a strap or towel for assistance. Hold the pose for a few breaths before gently releasing.
Balance Poses
Tree Pose
Tree pose, or Vrksasana, is a foundational balance pose that improves focus and stability. Begin by standing tall with your feet hip-width apart. Shift your weight onto your left foot and lift your right foot off the ground, placing the sole of your right foot on your left inner thigh or calf. Avoid placing your foot on your knee joint. Bring your hands into prayer position at your heart or extend them overhead. Find a focal point in front of you to help with balance. Breathe deeply and hold the pose for a few breaths before switching sides.
Warrior III
Warrior III pose, or Virabhadrasana III, is an intermediate balance pose that strengthens the legs, core, and improves stability. Begin by standing tall with your feet hip-width apart. Shift your weight onto your left foot and extend your right leg straight behind you, keeping your hips squared. Engage your core and hinge forward from your hips, lowering your torso towards parallel to the ground. Reach your arms forward, palms facing down, or extend them back alongside your body. Keep your gaze focused and breathe deeply. Hold the pose for a few breaths before switching sides.
Eagle Pose
Eagle pose, or Garudasana, is an intermediate balance pose that improves focus, balance, and flexibility. Begin by standing tall with your feet hip-width apart. Shift your weight onto your left foot and cross your right thigh over your left thigh, hooking your right foot behind your left calf if possible. Extend your arms forward and cross your right arm underneath your left arm, bringing your palms together. Sink into a half-squat, keeping your balance on your left foot. Lift your elbows and keep your gaze focused. Breathe deeply and hold the pose for a few breaths before switching sides.
Half Moon Pose
Half Moon pose, or Ardha Chandrasana, is an intermediate balance pose that strengthens the legs and improves stability. Begin by standing at the top of your mat with your feet together. Shift your weight onto your left foot and step your right foot back, placing it a few feet behind your left foot, toes pointing slightly outward. Extend your left arm down towards the ground and lift your right leg parallel to the ground, flexing your foot. Gaze up towards your left hand and breathe deeply. Engage your core and keep your body in a straight line. Hold the pose for a few breaths before switching sides.
Core Strengthening Poses
Boat Pose
Boat pose, or Navasana, is an intermediate core-strengthening pose that engages the abdominals and hip flexors. Begin by sitting on the mat with your legs extended in front of you. Place your hands on the mat behind your hips, fingers pointing towards your feet. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Find a balanced position and extend your arms forward, parallel to the ground. Keep your chest lifted and your spine elongated. Engage your core and breathe deeply. Hold the pose for a few breaths before releasing.
Forearm Plank
Forearm plank is a challenging core-strengthening pose that also works the shoulders and arms. Start by coming onto your forearms and knees with your elbows directly under your shoulders. Extend your legs behind you, balancing on your toes. Engage your core, align your body in a straight line from head to heels, and avoid sagging or lifting your hips too high. Keep your gaze towards the mat, your neck relaxed, and breathe deeply. Hold the pose for a few breaths, gradually increasing the duration with consistent practice.
Firefly Pose
Firefly pose, or Tittibhasana, is an advanced core-strengthening pose that requires both strength and flexibility. Begin by standing with your feet hip-width apart. Squat down and place your hands on the mat between your legs, fingers pointing towards your feet. Walk your hands forward and lift your hips, leaning your weight onto your hands. Lean forward and bring your knees towards your triceps, engaging your core for support. Lift your feet off the ground, extending your legs in front of you. Keep your gaze forward and breathe deeply. Practice this pose with caution and under the guidance of an experienced instructor.
Side Plank
Side plank, or Vasisthasana, is a core-strengthening pose that also targets the shoulders and arms. Start in a plank position with your hands directly under your shoulders. Shift your weight onto your right hand and outer edge of your right foot, stacking your left foot on top. Extend your left arm towards the sky, creating a straight line from your fingertips to your heels. Engage your core and avoid sinking or lifting your hips. Keep your gaze towards your fingertips and breathe deeply. Hold the pose for a few breaths before switching sides.
Pranayama Techniques
Kapalabhati Pranayama
Kapalabhati Pranayama is a breathing technique that energizes the body and clears the mind. Sit in a comfortable position with your spine tall. Take a deep inhale and exhale completely through your nose. Begin by forcefully exhaling through your nose, using your abdominal muscles to push the air out. Follow this with a passive inhale, allowing your abdomen to fill naturally. Continue this cycle of forceful exhales and passive inhales, focusing on the rapid exhales and the relaxation of the inhales. Start with a few rounds and gradually increase the duration over time.
Bhastrika Pranayama
Bhastrika Pranayama, also known as bellows breath, is a breathing technique that increases prana (life force) and generates heat in the body. Sit in a comfortable position with your spine tall. Take a deep inhale through your nose, followed by a forceful exhale through your nose. Inhale deeply again, and exhale forcefully. Keep the breath powerful and rapid, using your diaphragm and abdominal muscles to create a pumping action. Focus on equal inhales and exhales without strain or tension. Start with a few rounds and gradually increase the duration over time.
Nadi Shodhana Pranayama
Nadi Shodhana Pranayama, also known as alternate nostril breathing, balances the energy channels in the body and calms the mind. Sit in a comfortable position with your spine tall. Use your right hand to bring your index and middle fingers towards your palm, leaving your thumb, ring finger, and pinky extended. Place your thumb on your right nostril and gently close it. Inhale deeply through your left nostril. Close your left nostril with your ring finger and pinky, and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat this cycle, alternating the breath through each nostril. Breathe deeply and focus on the smooth, relaxed flow of breath.
Ujjayi Pranayama
Ujjayi Pranayama, or victorious breath, is a deep, audible breath that enhances focus and concentration. Sit in a comfortable position with your spine tall. Take a deep inhale through your nose, slightly constricting the back of your throat to create a gentle hissing sound. Exhale slowly through your nose, maintaining the same constriction in your throat. Focus on the sound of your breath, letting it guide you into a state of relaxed awareness. Breathe deeply and allow your breath to flow smoothly without strain. Practice Ujjayi Pranayama during your yoga practice or as a standalone breathing exercise to cultivate a sense of calm and centeredness.
As an experienced practitioner, you have the opportunity to explore a wide range of challenging and rewarding yoga poses. The headstand variations, such as supported headstand, forearm stand, handstand, and tripod headstand, allow you to build strength and balance while reversing the flow of blood and energy in your body. Inversion poses like shoulderstand, plow pose, feathered peacock pose, and handstand scorpion provide additional opportunities to enhance your strength, flexibility, and concentration.
Backbends, such as camel pose, upward-facing bow pose, wheel pose, and king pigeon pose, offer a deep stretch to the front of your body while opening up your chest and improving spinal flexibility. Twists like Marichyasana III, Bharadvajasana, noose pose, and sage twist enable you to detoxify and energize your body while enhancing the mobility of your spine.
Arm balancing poses like crow pose, side crow pose, firefly pose, and one-legged lizard pose challenge your upper body strength, core stability, and balance. These poses require focus, determination, and a willingness to push yourself beyond your comfort zone.
Hip openers like lotus pose, supine cow-face pose, half frog pose, and double pigeon pose help release tension in your hips and improve flexibility in your lower body. These poses can be physically and emotionally challenging as they may unlock deeply stored emotions and memories.
Splits, including front splits, middle splits, compass pose, and floor bow pose, help increase flexibility in your hips, hamstrings, and groin. These poses require patience and consistent practice to achieve greater mobility and depth.
Balance poses like tree pose, warrior III, eagle pose, and half moon pose develop your focus, stability, and coordination. These poses challenge your physical and mental balance, allowing you to cultivate a sense of poise and grace.
Core strengthening poses like boat pose, forearm plank, firefly pose, and side plank build strength and stability in your core muscles. These poses target your abdominal muscles, back muscles, and hip flexors, helping you develop a strong and supportive center for your practice.
Pranayama techniques such as kapalabhati pranayama, bhastrika pranayama, nadi shodhana pranayama, and ujjayi pranayama offer powerful tools for expanding your breath capacity, calming your mind, and awakening your life force energy. These breathing techniques can be practiced both on and off the mat, providing a sense of grounding and mindfulness in your daily life.
As an experienced practitioner, it is important to approach these advanced yoga poses with patience, respect, and self-awareness. Always listen to your body and honor your limitations, modifying poses as needed to ensure safety and prevent injury. It is highly recommended to work under the guidance of a qualified yoga instructor who can provide expert guidance and assist you in progressing safely in your practice.
Remember, yoga is not just about achieving the perfect pose, but also about cultivating self-awareness, compassion, and inner peace. Embrace the journey and enjoy the transformative benefits that these advanced poses can bring to your mind, body, and spirit.