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Get Flexible
Feeling particularly limber? Test your skills with these advanced yoga poses that are sure to push your limits.
By Emma Clarke
Updated: June 1, 2022
Originally Published: April 5, 2021
While many think of yoga as a soothing practice that helps us reconnect with our bodies and breathe, there’s another side to it. This side showcases advanced practitioners executing incredibly difficult poses that transform yoga into a display of strength and skill. If you’re ready to step beyond the basics and challenge yourself, these poses could reignite your passion for yoga. However, if you prefer relaxing in Shavasana, these might not be for you. But if you’re seeking something to showcase on Instagram, keep reading and prepare to get flexible.
Challenging Yoga Poses
1. Eka Hasta Vrksasana — One-Handed Tree Pose
This pose is akin to a one-handed handstand, perfect for enhancing your core strength and focus. Strong wrists are essential. The non-balancing arm is extended, and the legs can be raised high or spread apart. As an inversion pose, it boosts energy, calms the nervous system, and enhances confidence — after all, who wouldn’t feel empowered executing a one-handed headstand?
2. Hanumanasana — Monkey Pose
Monkey pose is the ultimate full front split. It stretches the thighs, groin, and hamstrings and requires significant flexibility, often with the help of yoga blocks. One leg stretches forward while the other extends behind, with hands either in prayer position overhead or placed on the ground. This pose is perfect for reflecting on challenges and cultivating patience.
3. Sirsa Padasana — Head-to-Foot Pose
Known as the extreme backbend of all backbends, this pose demands immense strength, flexibility, and mental focus, as it resembles a headstand with a scorpion twist. It benefits the biceps, triceps, core, and psoas muscles, offering a fantastic spinal stretch while also increasing blood flow to the brain.
4. Tittibhasana — Firefly Pose
Ignite your core with this intricate asana. Start in a squat with your feet closer than shoulder-width apart. Lean forward, bringing your torso between your legs. Next, lift your pelvis to knee height, then tuck your left arm underneath your left thigh and place your hand on the ground. Repeat on the right side, then carefully lift off the floor, extending your legs outward.
5. Wounded Peacock
This pose mimics the shape of a peacock, with legs resembling feathers while maintaining a bent position. Although it can be performed with two hands, attempting it with one arm adds an extra challenge. This pose strengthens the wrists, shoulders, and arms, and enhances mental focus.
Partner Poses
1. Vimana Dviguna Phalakasana — Double Plank
This pose appears simple but is quite the challenge. One person holds a plank on the ground while the other balances on top in the opposite direction, testing strength and stability.
2. Buddy Boat
A fun pose for two, both participants perform the boat pose (Navasana) while facing each other and holding hands with soles of their feet touching. This pose strengthens the core while stretching the hamstrings and lower back.
3. Wheel for Partners
Different from the standard wheel pose, this requires one partner in a cobra position while the other lies on their back and grips their ankles. The second partner can either push up through their arms or start in a headstand and bend over to grip the first partner’s ankles. Flexibility in the hips and shoulders is essential!
4. Killer Praying Mantis
This pose is quite wild and requires substantial flexibility. It opens ligaments in the inner thighs and hips while stretching the back. Remember to breathe deeply to ease the intensity of the pose.
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Summary
These advanced yoga poses provide an exciting challenge for those looking to deepen their practice and showcase their skills. Whether you’re looking to build strength, flexibility, or mental focus, these poses are perfect for pushing your limits and achieving impressive feats on the mat.