If you’ve mastered the basic inversions, backbends, and hand balances, you can start conquering advanced yoga poses.
Most advanced yoga poses require a lot of strength and flexibility – both of which you will get if you stick to the basics for a long time. However, even if you conquer all the advanced yoga poses, there will still be variations with deeper approaches. The journey to conquering yoga never stops because you will always learn new things from this subject.
Advanced standing yoga poses
The combination of different actions creates challenging poses. The advanced standing yoga poses below will require you to balance on one leg while performing other difficult movements like back bends or twists.
1. Bird of Paradise
A beautiful, difficult pose that seems impossible to conquer, but if you divide this move into parts, you can do it easily. To prepare your body, you need to practice the limited extension angle pose. The bird of paradise pose strengthens the legs and core, and improves balance.
2. Twisted Half Moon Pose – Parivrtta Ardha Chandraasana
Strengthens ankles and thighs, aids digestion, and improves balance. This is a very difficult yoga position to conquer, in the early sessions, you can add yoga bricks under your hands to support.
>>> See more: The secret to conquering difficult yoga poses
Backbend advanced yoga poses
These are intense back bends, some of which even involve bringing the top of your head to the soles of your feet:
3. Round Diamond Pose – Laghu Vajrasana
Bend your back so your head touches your feet, and your hands rest on your ankles or thighs. If you are already confident with the camel pose, you can try conquering the round diamond pose.
4. One legged king pigeon pose – Eka Pada Rajakapotasana
Pose for yogis who have mastered pigeon pose and mermaid pose. This is an advanced yoga pose that can take a long time to master because it requires a lot of hip, shoulder, and back flexibility.
5. Wheel Pose – Urdhva Dhanurasana
This is known as the “queen” of yoga poses because of the difficulty and great benefits that this pose brings. Practicing this pose will take a lot of time, in the early sessions, you can ask a support person or try practicing near a wall.
Advanced sitting yoga poses
The advanced yoga poses sitting below will include movements that require the hamstrings (back thigh muscles) to be extremely flexible such as spreading the legs, bringing the legs behind the head …
6. Compass Pose – Parivrtta Surya Yantrasana
One of the poses that requires extreme flexibility in the hamstrings and shoulders. However, when doing Compass Pose you can keep your knees slightly bent until you can straighten your legs.
7. Monkey Pose – Hanumanasana
The splits are similar to those in gymnastics. However, if you understand the technique well, you will see that the monkey pose has many differences.
Yoga movements to improve hand balance
Like advanced standing yoga poses, advanced hand balances are often associated with difficult maneuvers. For example, you have to balance on your hands while performing other movements with your feet.
8. Dragonfly Pose – Dragonfly Pose
An extremely difficult pose, so don’t expect to master it quickly. The dragonfly pose is quite similar to the firefly pose – Tittibhasana, a pose that seems simpler because you can land on your butt if you accidentally lose your balance.
9. Flying crow pose – Eka Pada Galavasana
Before trying the flying crow pose, you need to master the balancing technique from the crow pose and gain hip flexibility from the pigeon pose. You can also try the side crow pose because many people think this pose is easier to do than crow pose because it is more stable.
Advanced yoga inversions
For the most part, yoga teachers will guide you to start inversion yoga poses by leaning against a wall for support. Then, once you get used to it, you’ll start practicing in the middle of the room.
10. Forearm Standing Pose – Pincha Mayurasana
Once it’s easy to do with wall support, you can start working away from the wall.
11. Scorpion Pose – Vschikasana
A difficult yoga pose should only be done when you have mastered the forearm standing position. Once you get used to working close to the wall, you’ll begin to move your heels away from the wall while balancing on your forearms.
Above are 11 extremely difficult advanced yoga poses for experienced yogis only. If you want to practice these poses and are new to yoga, find yourself a yoga teacher to guide you further.
Reference source
Advanced Yoga Pose Library https://www.verywellfit.com/advanced-yoga-pos-library-3567056 Accessed date: 6/2/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
