Advanced Yoga Poses

1. 01

   Crow Pose Bakasana

   

   SummaryA foundational arm balance that builds strength and confidence.

   StepsFrom a squat, place the hands shoulder-width on the floor and bring the knees high onto the backs of the upper arms. Shift the weight forward onto the hands, lift the feet, and round the upper back while gazing slightly ahead.

   BenefitsStrengthens the arms, wrists and core and develops balance and focus.

   Take carePlace a cushion on the floor ahead of you while learning, and take care with wrist issues. Build up slowly.

2. 02

   Headstand Sirsasana

   

   SummaryAn inversion that builds whole-body strength and steadiness.

   StepsInterlace the fingers and set the forearms down to form a stable base, crown of the head lightly on the floor. Walk the feet in, lift the hips, and draw the knees in before extending the legs slowly upward. Keep the weight in the forearms, not the neck.

   BenefitsStrengthens the shoulders and core and improves focus and circulation.

   Take careLearn against a wall with a qualified teacher. Avoid with neck or cervical issues, high blood pressure, glaucoma, or during pregnancy. The weight stays in the forearms, never the head and neck.

3. 03

   Forearm Stand Pincha Mayurasana

   

   SummaryAn inversion balanced on the forearms.

   StepsSet the forearms parallel on the floor, shoulder-width, with the shoulders stacked over the elbows. Lift the hips, walk the feet in, and kick up one leg at a time, keeping the gaze between the hands and the core engaged.

   BenefitsStrengthens the shoulders, arms and core and improves balance.

   Take carePractise against a wall while learning. Take care with shoulder or wrist issues and high blood pressure.

4. 04

   Wheel Pose Urdhva Dhanurasana

   

   SummaryA full backbend that opens the entire front body.

   StepsLie on the back with knees bent and feet hip-width. Place the hands by the ears, fingers toward the shoulders. Press into the hands and feet to lift the hips and chest, straightening the arms and letting the head hang.

   BenefitsOpens the chest, shoulders and hip flexors and strengthens the back and arms.

   Take careWarm up the spine thoroughly first. Take care with back, wrist or shoulder issues and high blood pressure. Come down slowly and rest the back afterwards.

5. 05

   King Pigeon Pose Eka Pada Rajakapotasana

   

   SummaryA deep backbend and hip opener combined.

   StepsFrom the resting Pigeon, bend the back knee and reach back to catch the foot with one or both hands, drawing the heel toward the head as the chest lifts and opens.

   BenefitsDeeply opens the hips, chest and shoulders and strengthens the back.

   Take careWarm up the hips and spine first and use a strap around the back foot rather than forcing the reach. Take care with knee and back issues.

6. 06

   Side Crow Parsva Bakasana

   

   SummaryA twisting arm balance.

   StepsFrom a squat, twist to bring both knees toward one elbow. Place the hands shoulder-width on the floor, hook the outer thigh onto the upper arm, then shift the weight forward and lift the feet.

   BenefitsStrengthens the arms, wrists and core and builds rotational control.

   Take carePlace a cushion ahead of you while learning and take care with wrist issues.

7. 07

   Firefly Pose Tittibhasana

   

   SummaryAn arm balance with the legs extended forward.

   StepsFrom a wide squat, slide the shoulders behind the thighs and place the hands flat on the floor. Press down, shift the weight back, lift the feet, and slowly straighten the legs forward.

   BenefitsStrengthens the arms and core and stretches the hamstrings and groin.

   Take careOpen the hamstrings and hips first. Take care with wrist or hamstring issues and build up gradually.

8. 08

   Full Lotus Padmasana

   

   SummaryA classic seated pose for meditation and breathwork.

   StepsSit tall and place one foot on the opposite thigh, then the other foot on the other thigh. Let the knees settle toward the floor, lengthen the spine, and rest the hands on the knees.

   BenefitsCreates a stable, upright seat for meditation and calms the mind.

   Take careNever force the knees. The opening comes from the hips, not the knees. Sit in Half Lotus or a simple cross-legged seat instead if there is any knee or ankle pain, and come out immediately if a knee complains.

9. 09

   Handstand Adho Mukha Vrksasana

   SummaryA full inversion balanced on the hands.

   StepsPlace the hands shoulder-width on the floor with the shoulders stacked over the wrists. Lift the hips, walk the feet in, and kick up one leg at a time, reaching strongly through the heels with the core engaged and the gaze between the hands.

   BenefitsBuilds strength in the shoulders, arms and core and develops balance and confidence.

   Take careLearn against a wall, ideally with a spotter. Take care with wrist or shoulder issues and high blood pressure.

Advanced poses reward patience far more than effort. Keep building strength and mobility, respect what your body tells you on the day, and seek a qualified teacher for inversions and arm balances.