Challenging Yoga Poses for Advanced Practitioners to Conquer

Feeling Extra Flexible? Try These Advanced Yoga Poses!

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These poses are sure to put your skills to the test.

By Jamie Larson
Updated: June 1, 2022
Originally Published: April 5, 2021
Image Source: Aluxum/Getty Images

Yoga is often celebrated for its ability to help us recharge while fostering a deep connection with our bodies and breath. Typically seen as a gentle and restorative practice, yoga can also be a platform for impressive feats of strength and flexibility. For advanced practitioners, the challenge lies not in relaxation but in executing jaw-dropping poses that showcase their skills. If you’re looking to elevate your yoga experience and break free from a routine, these advanced poses could be just what you need. They might even add a fun element to your practice.

While every pose holds its own level of difficulty depending on your experience, the following advanced yoga poses are not for the faint-hearted. If you’re more of a fan of Shavasana, it might be wise to skip these. However, if you’re eager for some Instagram-worthy moves, keep reading and prepare to stretch your limits!

Advanced Yoga Poses

1. Eka Hasta Vrksasana — One-Handed Tree Pose
   This pose is essentially a one-handed handstand, ideal for those wanting to enhance their core strength and focus. It demands robust wrists and is performed with the non-balancing arm extended while either legs reach skyward or are spread apart. As an inversion, it boosts energy, calms the nervous system, and enhances confidence—because who wouldn’t feel empowered doing a one-handed headstand?
2. Hanumanasana — Monkey Pose
   Also known as the full front split, Hanumanasana stretches the thighs, groin, and hamstrings. Expect to invest significant time honing your flexibility, possibly with the aid of yoga blocks. In this pose, one leg extends in front while the other stretches behind the torso. With hands either in prayer or on the floor, it serves as a great opportunity to meditate on challenges and cultivate patience.
3. Sirsa Padasana — Head-to-Foot Pose
   This pose takes backbending to the extreme, requiring a blend of strength, flexibility, and mental focus. Known for its remarkable stretch for the spine and increased blood flow to the brain, it’s also beneficial for the arms and core. Plus, it sharpens concentration.
4. Tittibhasana — Firefly Pose
   Ignite your core with this challenging asana. Begin in a squat with feet slightly apart, tilting your pelvis forward to lower your trunk between your legs. Next, lift your pelvis to knee height while placing your arms under your thighs. Gradually lift off the ground, extending your legs outward as straight as possible.
5. Wounded Peacock
   This pose resembles its namesake, with legs splayed like feathers while your body remains partially upright. You can attempt this with one arm for an extra challenge, strengthening your wrists, shoulders, and arms.

Partner Yoga Poses

1. Vimana Dviguna Phalakasana — Double Plank
   In this pose, one person holds a plank position on the ground while the other balances on top in the opposite direction. It’s a true test of strength and balance, working the triceps, biceps, shoulders, and core.
2. Buddy Boat
   In this engaging partner pose, both individuals assume the boat pose (Navasana) facing each other while holding hands and pressing their soles together. This is great for enhancing core strength while stretching the hamstrings and lower back.
3. Wheel for Partners
   A unique twist on the traditional wheel pose, one partner starts in cobra while the other lies on their back, gripping their partner’s ankles and pushing up through their arms. Alternatively, the second person can perform a headstand while gripping the first partner’s ankles, creating a beautiful display of flexibility.
4. Killer Praying Mantis
   This eye-catching pose requires significant flexibility, opening the inner thigh ligaments and stretching the back. Breathe deeply to manage the intensity of the stretch.

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In summary, these advanced yoga poses offer a thrilling way to expand your practice. Whether you’re looking to impress on social media or simply challenge yourself, these asanas can help you break free from your routine and explore new physical boundaries.