10 Most Advanced Yoga Poses

Most Advanced Yoga Poses

Yoga is a fantastic way to clear your heart and mind while providing some other excellent benefits. Whether you are a seasoned veteran or just beginning, yoga is an easy lifestyle to get into. Listed below are the 10 most advanced yoga poses.

Firefly Yoga Pose (Tittibhasana)

The Firefly Pose is a unique pose that will enhance your arm balance. With this pose, you will utilize your core strength to balance on nothing but your hands. While it may seem that this pose requires a lot of arm strength, your core will be doing most of the work. Listed below are the steps for completing Firefly Pose.

Firefly Pose - Tittibhasana

Steps to perform Firefly Pose (Tittibhasana):

  1. Begin with your feet roughly shoulder width. Then squat and bring your rear between your knees. Keep your backside as low as possible while straightening your legs enough to lift your pelvis to knee-height.
  2. Place your hand on the floor with your fingers flat and pointing forward. Repeat this step for your right side.
  3. Find your balance as you push yourself off of the floor. The back of your thighs should be resting just above your elbows.
  4. Stretch your legs out as straight as you can get them. 
  5. Point your heels outward while bringing your toes back towards your body.
  6. Make your arms as straight as you can and widen your shoulder blades.
  7. Face forward and hold the pose for at least fifteen seconds. Remember to breathe slowly and take even breaths. Return your feet to the floor on an exhale.

Benefits of Firefly Pose (Tittibhasana):

  • The advantages of the Firefly Pose are increasing balance and center of gravity. 
  • You will also get a great core workout and practice fluent controlled breathing.

Precautions For Doing Firefly Pose (Tittibhasana):

  • Take caution with this pose as it can cause injuries to wrists and hands as well as strain the lower back.

King Pigeon Pose (Kapotasana)

The King Pigeon Pose is great for stretching the entire front of the body. While this may be one of the most difficult poses to accomplish, your mind and body will thank you. Listed below are the steps to take to complete the King Pigeon Pose.

King Pigeon Pose - Kapotasana

Steps to perform King Pigeon Pose (Kapotasana):

  1. Keep your hips square and place the right leg forward and the left leg back.
  2. Place your hands on either side of your hips while keeping your body upright.
  3. Bend the left knee and place your left foot into the crease of your left elbow.
  4. Draw your left elbow in towards your body then push the elbow in front of you and upwards while leaning back.
  5. With your right arm, move up towards the sky and attempt to grab your left wrist.Walk your fingers down your wrist until you are touching your foot.
  6. Draw your shoulders back and lift your chest then tip your head back until it touches your toes.

Benefits of King Pigeon Pose (Kapotasana):

  • Advantages of the King Pigeon Pose include stretching your entire lower body as well as massaging the abdominal organs and improving digestion. 
  • This pose can also help treat sciatica.

Precautions For Doing King Pigeon Pose (Kapotasana):

  • Precautions to take while performing this pose include heavy stretching beforehand. 
  • This is a tough pose to accomplish and even seasoned yoga veterans have trouble with it

Lord of the Dance Pose (Natarajasana)

Also known as the Dancing Shiva Pose, The Lord of the Dance Pose combines difficult skills such as intense balance and back-bending. Focus and concentration are important keys to achieving the Lord of the Dance Pose. Listed below are step-by-step instructions on how to complete this pose.

Lord of the Dance Pose - Natarajasana

Steps to perform Lord of the Dance Pose (Natarajasana):

  1. Begin in the Mountain Pose. Then, place all of your weight on your right foot and lift your left foot off of the floor.
  2. With your left hand, grab your left foot. Lift your other arm towards the sky.
  3. Pull your left leg behind you and lean forward.
  4. Lift your leg higher to increase your stretch.
  5. Hold the pose for five to ten breaths and repeat on the right side.

Benefits of Lord of the Dance Pose (Natarajasana):

  • The King Dancer Pose improves balance and stretches the legs. 
  • This pose also stretches the shoulders as well as opens the hip flexors.

Precautions For Doing  Lord of the Dance Pose (Natarajasana):

  • Beware of hyperextending your knees or hip flexors with this pose. 
  • This pose is not recommended if you have back or knee injuries. 
  • Avoid this pose if you suffer from dizziness or trouble balancing.

Peacock Pose (Mayurasana)

In the Peacock Pose, you will balance on your hands and stretch your wrists and forearms while strengthening your core. This is a great way to improve your balance as well as release tension in your body. Listed below are the steps needed to complete the Peacock Pose.

Peacock Pose - Mayurasana

Steps to perform Peacock Pose (Mayurasana):

  1. Begin while sitting in an upright position.
  2. Lean forward and place your hands on the ground in front of you. Allow your elbows to bend and keep your elbows and hands pointed inwards.
  3. Extend your legs behind you with your toes facing downwards. Balance yourself on your hands and toes.
  4. Shift your weight to your upper body while placing your thighs together.
  5. Lift both of your feet off of the ground at the same time a place all of your balance on your hands. Keep your legs parallel to the ground.
  6. Lift your head and while looking forward hold the pose for at least fifteen seconds.

Benefits of Peacock Pose (Mayurasana):

  • The advantages of the Peacock Pose include building core strength as well as releasing tension in your back. 
  • This pose also stretches the wrists and forearms. This is a great pose for people that are on their feet for long periods of time.

Precautions For Doing Peacock Pose (Mayurasana):

  • People with pain in their wrists or elbows should refrain from attempting the Peacock Pose. 
  • Also, those that have had recent abdominal surgeries should not attempt this pose because the elbows are required to apply pressure to the mid-section. For the same reason, women that are pregnant should not attempt this pose.

Shoulder-Pressing Pose (Bhujapidasana)

The Shoulder-Pressing Pose is good for beginners and veterans alike. This pose relies more on positioning rather than strength and can help tone your midsection while improving balance. Listed below are the steps needed to complete the Shoulder-Pressing Pose.

Shoulder-Pressing Pose - Bhujapidasana

Steps to perform Shoulder-Pressing Pose (Bhujapidasana):

  1. Squat with your knees just under shoulder-width apart while keeping your knees apart.
  2. Lean forward between your inner thighs and raise your hips until they are nearly parallel to the ground.
  3. Place your left arm behind your left knee and rest your hand on the ground facing forward. Repeat with your right side.
  4. With both hands planted firmly on the ground, lift your body upwards until only your arms are supporting you.
  5. Cross your ankles and look straight ahead. Hold this position for thirty seconds before bending your elbows and allowing you to return to the ground.

Benefits of Shoulder-Pressing Pose (Bhujapidasana):

  • Benefits of the Shoulder-Pressing Pose include the strengthening of the shoulders and wrists, toning the midsection of the body, and improving balance.

Precautions For Doing Shoulder-Pressing Pose (Bhujapidasana):

  • Certain precautions should be taken if you suffer from shoulder or wrist injuries as well as lower-back problems.

Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana)

The Upward-Facing Two-Foot Staff Pose is difficult to master but once achieved, you will be rewarded with additional flexibility and core and back strength. This pose exercises the core, shoulders, chest, and back. Listed below are step-by-step instructions on how to perform the Upward-Facing Two-Foot Staff Pose.

Upward Facing Two-Foot Staff Pose - Dwi Pada Viparita Dandasana

Steps to perform Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana):

  1. Begin in the Wheel position.
  2. While keeping your elbows shoulder-width apart, lower your head to the ground. With your forearms on either side of your head, clasp your hands together.
  3. Take the weight off of your head by pressing into your forearms. Your head will lift off of the ground.
  4. Walk your feet forward until your legs are as straight as you can get them.
  5. While keeping your feet firmly planted on the ground, use them and your arms to raise your chest. Hold this position for at least three deep breaths.

Benefits of Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana):

  • Advantages of the Upward-Facing Two-Foot Staff Pose include the opening of your chest, back, and abdomen.
  • This pose also encourages deeper breathing.

Precautions For Doing Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana):

  • Precautions should be taken if you are pregnant. Those who suffer from insomnia are not recommended to try this pose. 
  • Those with back or neck problems should also refrain from attempting the Upward-Facing Two-Foot Staff Pose.

Side-Reclining Leg Lift (Anantasana)

Whether you are suffering from physical or mental fatigue or are looking to balance your core, the Side-Reclining Leg Lift may be the perfect pose for you. This is a simple pose that focuses on the pelvic region and helps tone and stretch the legs and abdominal region. Follow the steps listed below to complete the Side-Reclining Leg Lift.

Side-Reclining Leg Lift - Anantasana

Steps to perform Side-Reclining Leg Lift (Anantasana):

  1. Start on your left side and allow your ankle and heel of your left foot to rest on the floor.
  2. Raise your right arm to a 90 degree angle of the floor.
  3. Support your head with the palm of your left hand.
  4. Bend your right leg and grab the big toes of your right foot with the fingers of your right hand.
  5. While still holding your toe, extend your leg to the sky.
  6. Hold this position for a few breaths before releasing and switching to your other side.

Benefits of Side-Reclining Leg Lift (Anantasana):

  • Advantages of the Side-Reclining Leg Lift include toning the midsection as well as stretching the torso. 
  • This pose also increases the flexibility of the spine and strengthens and stretches the legs. This pose will help improve overall body balance.

Precautions For Doing Side-Reclining Leg Lift (Anantasana):

  • Precautions should be taken if you have a history of sciatica or suffer from a slipped disk.

Sleeping Yogi Pose (Yoganidrasana)

The Sleeping Yogi Pose is a pretzel-like pose that will surely bring you inner peace. With this pose, you will give yourself a unique hug that will give you a deep state of peace and relaxation. Follow the steps below in order to complete the Sleeping Yogi Pose.

Sleeping Yogi Pose - Yoganidrasana

Steps to perform Sleeping Yogi Pose (Yoganidrasana):

  1. While on your back, bring your knees to your chest with your ankles crossed.
  2. Put both of your arms between your legs and grab your ankles. Then, continue to pull your legs towards your head while lifting your head and shoulders off the floor.
  3. Pull your feet and ankles over your head so that they rest on the top of your neck. Your shoulders should be touching the back of your knees as you push your feet towards the ground.
  4. bring your hands to a folded position across your sternum.
  5. Look towards the sky and breathe deeply. Hold this position for thirty to sixty seconds before releasing it.

Benefits of Sleeping Yogi Pose (Yoganidrasana):

  • Advantages of the Sleeping Yogi Pose include the relief of stress and fatigue as well as the relaxation of the mind. 
  • This pose also stretches the hamstrings and spine.

Precautions For Doing Sleeping Yogi Pose (Yoganidrasana):

  • Precautions to this pose should be taken if you have never attempted the pose before as injury can occur. 
  • If you lack flexibility or have tight hamstrings, proceed with caution as this pose can strain the muscles further. 
  • If you have had a knee or lower back injury take caution and speak with a healthcare professional before attempting the Sleeping Yogi Pose

Destroyer Of The Universe Pose (Kala Bhairavasana)

The Destroyer of the Universe Pose is not as daunting as it may seem. This advanced pose will help you improve your core strength and balance as well as help with your mental focus. Listed below are the steps you need to follow in order to perform the Destroyer of the Universe Pose.

Destroyer Of The Universe Pose - Kala Bhairavasana

Steps to perform Destroyer Of The Universe Pose (Kala Bhairavasana):

  1. Begin while sitting with both legs extended.
  2. Place your right arm on the inside of your right thigh resting your palm on the floor. Keep your left leg extended.
  3. With your left hand, place your right leg behind your head allowing the leg to rest on your neck.
  4. Place both hands on the floor and push yourself up. Your left leg should still be extended with your left foot on the floor.
  5. Rest your left hand on the thigh of your left leg so that you balance on your right hand and left foot.
  6. Then raise your left hand to the sky.
  7. Hold this position for several deep breaths before resting and proceeding to the other side.

Benefits of Destroyer Of The Universe Pose (Kala Bhairavasana):

  • The Destroyer of the Universe Pose benefits biceps, triceps, hamstrings, hips, and the core. 
  • This pose increases flexibility, mental strength, and overall balance.

Precautions For Doing Destroyer Of The Universe Pose (Kala Bhairavasana):

  • Precautions should be taken if you are a beginner to the world of yoga. This is an advanced pose that requires extreme flexibility. 
  • Also, if you suffer from lower back or joint pain, this pose may be difficult for you.

Head To Foot Pose (Sirsa Padasana)

The Head to Foot Pose is a wonderful pose for treating problems in the digestive system. This pose can help relieve liver problems as well as problems with the spleen. This is an advanced pose that should not be attempted by those that are inexperienced. Below you will notice the steps needed to complete the Head to Foot Pose.

Head To Foot Pose - Sirsa Padasana

Image Source: Do You Yoga

Steps to perform Head To Foot Pose (Sirsa Padasana):

  1. While laying face down, bend your legs at the knees.
  2. Roll your chest forward while trying to touch your toes to your head.
  3. Grab your ankles and pull your feet closer to your head.
  4. While looking straight ahead, take a moment to breathe.
  5. With your elbows resting next to your head at a 90-degree angle, interlace your fingers around your feet so that your feet are touching the back of your head.
  6. Hold this position for at least thirty seconds.

Benefits of Head To Foot Pose (Sirsa Padasana):

  • This pose hosts several amazing advantages. The Head to Foot Pose reduces anxiety and stress, promotes heart relaxation, and stimulates the nervous system. 
  • Also, this pose stretches and strengthens the neck, shoulders, back, arms, and legs as well as opening the mid-section.

Precautions For Doing Head To Foot Pose (Sirsa Padasana):

  • Precautions should be taken if you have a weak heart or high blood pressure. 
  • Those with severe spinal problems such as lumbar and cervical issues should not attempt this pose.
  •  Practicing the Head to Foot Pose is recommended with a partner or professional instructor due to its high risk of self-harm.

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