Challenging Yoga Poses for Experienced Practitioners to Conquer

Get Flexible

Feeling particularly stretchy? Try these advanced yoga poses that will certainly test your limits.

By Kelly Anderson
Updated: June 1, 2022
Originally Published: April 5, 2021

While yoga is renowned for its ability to refresh the body and connect practitioners with their breath, not all styles are gentle and relaxing. For seasoned yogis, there exists a realm of challenging poses that transform yoga from a tranquil practice into a display of impressive strength and flexibility. If you’re looking to elevate your practice and push beyond your comfort zone, these advanced poses may be just what you need. However, if you prefer the serenity of poses like Shavasana, you might want to skip ahead. Ready to impress your followers on social media? Let’s dive into these demanding poses.

Advanced Yoga Poses: 1

Eka Hasta Vrksasana — One-Handed Tree Pose

This pose resembles a one-handed handstand and is ideal for enhancing core strength and focus. Strong wrists are a must! With your non-balancing arm extended and legs either reaching upwards or split, this inversion is known to invigorate the body, soothe the nervous system, and boost confidence. After all, who wouldn’t feel empowered doing a one-handed headstand?

Hanumanasana — Monkey Pose

Monkey pose mimics a full split and deeply stretches the thighs, groin, and hamstrings. It demands significant flexibility and practice, often requiring support from yoga blocks. In this pose, one leg stretches forward while the other extends back. Hands can be raised in prayer or placed on the ground. If you’re seeking a pose to meditate on challenges and develop patience, this is it.

Sirsa Padasana — Head-to-Foot Pose

Known as the ultimate backbend, this pose requires immense strength, flexibility, and concentration. Often referred to as the feet-to-head pose or headstand with scorpion legs, it benefits the biceps, triceps, core, and psoas muscles. It’s excellent for spinal stretching and increases blood flow to the brain, enhancing concentration and focus.

Tittibhasana — Firefly Pose

Ignite your core with this demanding asana. Start in a squat with your feet slightly closer than shoulder-width apart. Tilt your pelvis forward and lower your trunk between your legs. Then, straighten your legs enough to lift your pelvis to knee height. To increase the challenge, place your left arm beneath your left thigh while your left hand grips the floor. Repeat with your right arm, then carefully lift off the ground, extending your legs outwards.

Wounded Peacock

This pose resembles its namesake with legs resembling feathers while maintaining a lower posture. Attempt it with one arm for added difficulty, or use both arms for support. It’s an excellent way to build wrist, shoulder, and arm strength, and pushing yourself to use one arm can enhance your mental focus!

Advanced Yoga Poses: 2

Vimana Dviguna Phalakasana — Double Plank

This pose may appear straightforward, but it’s deceptively challenging. One person holds a plank position on the ground while another balances atop, facing the opposite direction. This tests strength and balance while engaging the core, triceps, and biceps.

Buddy Boat

This playful pose is perfect for those with strong cores. Both partners assume the boat pose (Navasana) facing each other, holding hands and pressing their feet together. It’s a fantastic way to enhance core strength while stretching the hamstrings and lower back.

Wheel for Partners

This variation of the wheel pose, or Urdhva Dhanurasana, involves teamwork. One partner starts in cobra pose while the other lies on their back, gripping the first partner’s ankles. The second partner bends their arms to grasp their partner’s ankles, pushing upwards. Alternatively, the second person can begin in a headstand while holding the first partner’s ankles. Flexibility in hips and shoulders is essential for this pose!

Killer Praying Mantis

Possibly the wildest pose on this list, the Killer Praying Mantis requires significant flexibility. It opens the inner thigh ligaments and stretches the back. Remember to breathe deeply through this pose to manage the intensity.

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In summary, these advanced yoga poses provide experienced practitioners with an exciting challenge to enhance their skills. Remember to approach each pose with caution, ensuring that you prioritize safety and proper technique.

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