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FeaturedHealth and Fitness

Push Your Yoga Limits: Redefine What Is Possible on the Mat

Have you been practicing yoga for years now and feeling bored of doing the same poses repeatedly? Maybe it’s now time to increase your limits of possibilities. Your body might now be capable of doing some unbelievable feats, and nothing can be more exciting than seeing a yogi’s incomplete expression of ancient, latest yoga poses.

Push Your Yoga Limits: Redefine What Is Possible on the Mat

Many asanas seem completely impossible until you see somebody else perform them right before you. So whether you are searching for some inspiration for practicing or want to gawk at some of the impressive accomplishments of fellow yogis, here are the 8 best yoga poses for advanced yogis. These yoga poses remind you that your body can completely alter into some of the outlandish asanas.

Practicing these advance poses under the supervision of a teacher with at least 200 Hour Yoga Teacher Training in Rishikesh certification needs a lot of preparation and supervision from a well-experienced yoga practitioner. Look for a teacher who is willing to guide you through the entire process and encourages you, besides preventing you from getting some major injuries. Like everything, the best is to master all basics before you dive into some advanced asanas. Never attempt to do anything with which you feel uncomfortable.

  1. Handstand Scorpion Pose or Taraksvasana:

Moved by the power and the extortion of a striking scorpion, this is considered one of the most difficult yoga postures. However, it is also the complete expression of human strength, balance, and flexibility. To perform these poses, one must have strong skills on a solid handstand and bendy backbend. When any of these is mastered perfectly, the body is warmed up meticulously, and learning this pose becomes very easy.

How to do?

Start by balancing your handstand, keeping your core engaged, and taking deep breaths. Then, slowly start arching your back and stretch your toes towards the top of your head. Finally, your chest starts shifting backward and heads forward to recalibrate a balance.


  1. Crow Pose:

Even if it is not as challenging as the scorpion pose, the crow pose is an advanced arm-balance pose that needs good core strength. It is a popular pose for intermediate-level Vinyasa and hot yoga classes. One of the vital things to keep in mind about the crow pose is the reliability required for bringing the knees to a higher position on the back of the arms. It is also required to hold on to your weight all through your hands, especially in the knuckles of your thumb and forefinger knuckles.

How to do?

Start by strengthening your upper body by mastering Chaturanga and prop-supported Crow pose with your block under your toes. When you feel strong enough to attempt, place a blanket or pillow below the head in case you fall.

Initiate in a squat position. Stand on your tip toes and then hinge forward, keep your hands firmly on the floor in your front and push your knees into the area just below the armpits on the back side of your arm. Slowly move your gaze in the forward direction, and on inhaling, start shifting your body weight towards the front as you slowly lift one of your feet from the ground. A major engagement is needed to reach the pose, where the knees will balance on the back of your arms. Take deep breaths, and do not get afraid if you fail.


  1. One-Leg Crane Pose or Ek Pada Bakasana:

The crow pose is very easy compared with this pose. Several advanced yogis fear doing this pose as it is very hard. But with patience and perseverance, anybody can master this advanced yoga pose, especially if they are starting with a crow pose in their practices.

How to do?

Start with a crow pose that you can hold on to for at least 1 minute. Next, start practicing asymmetric balance by drawing the thighs together and moving them towards a side so that one arm is between the knees. Once comfortable with this position, start flattening the back leg upward. Alternatively, you can try hopping into this pose from the forward fold. This is very challenging and needs a lot of practice and adjustments but under the supervision of a skilled yoga teacher. Confidence, core engagement, and breath are important. Keep your hips high and all muscles flexible.


  1. Lotus Pose or Padmasana:

Many advanced yoga poses do not need inverted balancing. The Lotus pose might appear easy, but it needs a lot of flexibility in your hips to attain full expression. This pose is about enhancing your circulation and freeing the stagnant energy in your hips. Some warm-up poses for the lotus pose are hip opening, Vinyasa flow, pigeon pose, and tree pose.

How to do?

Once you warm your legs and hips, sit in a cross-legged position with your spine long. Hold your right ankle and rotate your foot, so it faces up toward you. Keep your ankles as high on the left hip as possible, which gives you a feel of complete external rotation in the right hip and knee. When you feel comfortable in this half lotus pose, hold on to the left ankle and bring it over your right thigh to settle into the right hip. Allow your knees to sink towards the floor, keeping the abs engaged and the lumbar spine straight. Now breathe in.


  1. Lotus Headstand or Sirsasana Padmasana:

Mixing lotus legs with inversions helps spice up things for fun photo opportunities and a deep stretch. But yes, you can never do this advanced pose till you master both the Headstand and lotus pose on your own.

How to do?

Start in a tabletop position. Come down to your elbows and keep the top of your head on the ground. Fasten your hands at your head crown, keeping your elbows out towards the side like a triangle. Keep your legs straightened and take your feet towards your face, making use of your core for lifting into a headstand. After gaining balance, extend your legs into a V position and then prepare to enter Lotus pose as you are seated. Now gradually bend one of your knees and keep the top of your feet on the opposite hip bone. Now bend your other knee and shake the foot back and forth to move it up than thigh, reaching the opposite hip bone. Sometimes you will require a little bit of adjusting and practicing. Squeeze the glutes to press your hips forward and open up your hips.

You have got one option to place your hips at your right ankle, or you can lift your hips up and then flatten your back. Either way, you will reap tremendous benefits for strength, balance, circulation, and flexibility. You will learn more about these yoga poses with the proper modifications at the advanced 500 Hour Yoga Teacher Training in Rishikesh.


  1. Yoga Sleeping Pose or Yoga Nidrasana

For even advanced yogis, this pose is not as easy as it sounds. However, the advantages of hip opening, de-stressing, and good sleep are best for those who want to try. This pose targets all joints and tendons in your body, enhancing digestion, mental health, and circulation. It is directly associated with the sacral chakra, which is present below your navel and is closely associated with your emotional well-being and groundedness. When a yogi attains the complete expression of this yoga pose, they can sleep in a meditative, relaxed state. When compared with another pose, this pose demands pure flexibility. Make sure your body is warmed up and limber before attempting to do yoganidrasana.

How to do?

Start by lying flat on your back in Savasana by deeply stretching your limbs. While inhaling, bend your knees and hold both feet in a reclined butterfly position. Now rotate your hips to bring in the feet to the back of your head. Cross your ankles together. Slowly lift your head and your shoulders off from the floor to keep your ankles under the neck while at the same time pressing your shoulders into the back of your knees. Keep your hands in a prayer position, or cross them beyond the tailbone.


  1. One-Handed Tree Pose or Eka hasta Vrksasana

Yoga inversions are quite challenging and inspiring but balancing your entire body, on the one hand, is something of the next level. The one-handed tree pose is one of the incredibly advanced yoga poses that involve a wide-legged handstand completely balancing on a single hand. When the legs float out in a V shape, they resemble the brand of a tree. This pose needs major wrist, shoulder, arm, and core strength.

How to do?

Start in a downward dog position, put pressure on your hands, and walk your feet in the direction of your face till you float or hop into a handstand position. Now spread your legs wide into a V shape and shift your weight into your shoulder and right arm. When the weight shifts to the standing arm, press on with all your might to the floor, keeping your arms, back, legs and core completely engaged. The shoulder must be pressed away from your neck to avoid collapsing into the supporting arm. Finally, ease your left hand to reach the left leg. Take a deep breath and exit by returning to the regular handstand.



Yogis have been achieving some interesting feats of focus, beauty, and strength for years. When old Indian sages can master these yoga poses, why can’t you? Mastering advanced yoga poses need confidence, willingness, and consistency. If you fail, then get back and try again. A good yoga school in Rishikesh gives training on all these advanced yoga poses. Give it a try.

How To Build Strength With Your Yoga Practice


200 Hour Certified Yoga Teacher, Vinyasa flow & Yin.

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