Have you ever experienced the urge to make those complicated and tough bends and poses? If you have experienced that then here is a comprehensive guide on the best poses that could take you to that advanced level and make a yogi out of you who is game for challenges.

Advanced Yoga Postures for the Next Level

This level means you are now mastering the art of balancing on your head, hands, and toes. It means you are a master at your game.

Adho Mukha Vrksana or Handstand Pose

This complicated pose helps to build strength in your upper body, makes the core muscles stronger, increases circulation in the body, enhances energy and mood and finally it helps to improve the stability and balance in your body. It empowers and boosts your confidence and is one of the best learning experiences for a yogi.

To do this pose you must:

• From the standing split position place your palms on the mat immediately below the shoulders to look into the space between your hands
• The standing foot should be stacked directly below the hips with the knees slightly bent
• Kick with control while engaging the core and drawing the thighs up into the hip socket
• The lifted leg should go straight up to reach the toes
• Now bring both legs together with the big toes touching and heels separated a bit

Bakasana or Crane Pose

It is a pose that is designed to strengthen the whole of your upper body while also improving the strength of your core. Apart from strengthening various parts, it even aids in digestion and detoxifying the internal organs. Arm strengthening is another area that it aims at and is one of the best ways to start your day.

To do it:

• In the garland pose, place both hands on the mat below the shoulders and spread both fingers wide
• Lift the pelvis slightly and bend the elbows while rotating the forearms towards the midline
• Press lightly the knees high against the triceps near the armpits and gaze onto the mat beyond the fingertips
• The shoulder blades should be spread wide and the weight onto the hands to engage the core
• Go on shifting your weight forward till you can lift your feet off the mat
• Pointing your toes kick your heels towards the butts to engage the hamstrings
• Complete the pose by straightening your arms

Dhanurasana or Twisted Floor Bow Pose

Dhanurasana is a pose that covers the entire front body and hip flexors. It builds strength in the back muscles and helps to open the chest and shoulders. This is one of the best poses for the shoulders.

To do it:

• It begins with the sphinx pose and extends with the right arm forward and the left arm crawling to the opposite side. Then come down onto the elbows. The elbows should be at a lower point than the shoulders
• Curl in the legs and reach the toes towards the back
• Stretch back with your right hand and grab hold of the left foot and vice versa
• Kicking the left foot into the right hand, lift the knees up to lift the chest, head, and shoulders off the ground

Also read Explore the Therapeutic Benefits of Yoga for Elevated Mental Health

Various Advanced Level Yoga Poses

This aside there are a few more poses that can be done at the advanced level:

• Hanumanasana or Split pose
• Eka pada rajakapotasana or one-legged king pigeon pose
• Pincha mayurasana or forearm hollow back pose
• Vrchikasana B or scorpion handstand pose
• Eka pada bakasana or one-legged crow pose
• Eka pada galavasana or flying pigeon pose
• Astavakrasana or eight-angle pose
• Natarajasana or king dancer pose
• Dwi pada viparita dandasana or two-legged inverted staff pose

These are enough to prove that you have mastered the game. So keep at them till you attain perfection.

Also watch Advanced / Intermediate Yoga Flow Expand Your Practice