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Feeling extra limber? Try your hand at these advanced yoga poses. They’re sure to challenge you.
By Alex Rivera
Updated: June 1, 2022
Originally Published: April 5, 2021
Image Source: aluxum/Getty Images
Yoga is widely recognized for its ability to rejuvenate and provide a connection between our bodies and breath. Often seen as a gentle and restorative form of self-care, yoga also has a more intense side. For advanced practitioners, the practice can transform into a display of incredible strength and flexibility, showcasing some truly impressive poses. While twisting your body into a pretzel might not appeal to everyone, tackling these advanced yoga poses is a great way to elevate your practice and shake off any rut you may be in. If you thrive on challenges, you might even find these poses exhilarating!
While all yoga poses can present difficulty based on your experience level, certain advanced poses are particularly demanding. If you prefer a more relaxed approach like Shavasana, you may want to skip these. But for those eager to capture some Instagram-worthy moments, keep reading and prepare to stretch your limits.
Advanced Yoga Poses
1. Eka Hasta Vrksasana — One-Handed Tree Pose
This pose resembles a one-handed handstand and is ideal for those looking to enhance their core strength and mental concentration. It requires robust wrists and is performed with one arm raised and legs either extended upward or spread apart. As an inversion pose, it can help elevate energy levels, calm the nervous system, and boost self-esteem—who wouldn’t feel empowered doing a one-handed headstand?
2. Hanumanasana — Monkey Pose
Known as the yoga equivalent of a full front split, Hanumanasana stretches the thighs, groin, and hamstrings. It demands significant flexibility and practice, often requiring props like yoga blocks. With one leg extended in front and the other behind, this pose serves as a perfect opportunity to reflect on challenges and cultivate patience.
3. Sirsa Padasana — Head-to-Foot Pose
Renowned as an extreme backbend, this pose requires impressive strength, flexibility, and focus. It’s often referred to as the feet-to-head pose or headstand with scorpion legs. This asana benefits the biceps, triceps, core, and psoas muscles while enhancing spinal flexibility and improving blood flow to the brain. Plus, it sharpens concentration.
4. Tittibhasana — Firefly Pose
Ignite your core with this tough asana. Begin by squatting with your feet slightly narrower than shoulder-width. Lean forward while bringing your torso between your legs, then lift your pelvis to knee height. The challenge escalates as you maneuver your left arm beneath your left thigh and place your hand on the floor. Repeat on the right side and carefully lift yourself, extending your legs outward.
5. Wounded Peacock
This pose mimics its namesake, with your legs resembling feathers while your body remains partially upright. While it can be done with one arm, using both is perfectly fine. It’s excellent for strengthening your wrists, shoulders, and arms, and tackling it with one hand adds an extra layer of difficulty.
Partner Poses
1. Vimana Dviguna Phalakasana — Double Plank
This pose might appear simple but is quite challenging. One person holds a plank on the ground while the other balances on top, facing the opposite direction. It tests your strength and balance while engaging your core and upper body.
2. Buddy Boat
This playful pose is for pairs with strong cores. Both individuals perform the boat pose (Navasana), facing each other while holding hands and pressing the soles of their feet together. It’s a fantastic way to enhance core strength while stretching the hamstrings and lower back.
3. Wheel for Partners
This variation of the traditional wheel pose (Urdhva Dhanurasana) is unique. The base person starts in cobra position while the other lies on their back, allowing the base to hold their ankles. The second partner then bends their arms and pushes up or can start in a headstand, gripping the base’s ankles.
4. Killer Praying Mantis
This striking pose requires considerable flexibility as it stretches the ligaments in your inner thighs and back. Breathing deeply will aid in making this challenging pose a bit more manageable.
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Summary
This article showcases a variety of challenging yoga poses designed for advanced practitioners, emphasizing strength, flexibility, and mental focus. From the One-Handed Tree Pose to partner poses like Double Plank, these asanas are not only physically demanding but also serve as a means to deepen one’s practice and connect with a partner.
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