Take your strength and flexibility to the next level with these advanced yoga poses.
Yoga may have a reputation for being gentle, but it can be just as physically demanding as high-intensity training. Beyond stretching and relaxation, yoga strengthens muscles, improves endurance, and builds serious body control. With consistent practice, it can transform both your body and mind.
One study found that participants who practiced sun salutations six days a week for 24 weeks experienced significant gains in upper body strength and endurance. Women in the study also saw a reduction in body fat. If you’re ready to deepen your practice, these advanced poses will push your limits and expand your capabilities.
1. Chin Stand
Benefits: Builds wrist, arm, and upper body strength while opening the chest and throat.
Begin in a plank position. Slowly lower your chest and chin toward the mat. Keep your elbows close and lift your legs, using your arms and chin for balance. Engage your core and squeeze your thighs together for stability.
2. Bow Pose (Dhanurasana)
Benefits: Strengthens the back and core while improving spinal flexibility.
Lie face down and bend your knees. Reach back and hold your ankles. As you inhale, press your feet into your hands and lift your chest and thighs. Keep your breath steady and gaze forward.
3. Compass Pose
Benefits: Increases hamstring flexibility and opens the chest and hips.
From a seated position, bring your right leg over your right shoulder.
Place your right hand on the floor and hold your right foot with your left hand.
Press the foot into the hand and extend your leg as far as is comfortable.
Repeat on the other side.
4. Boat Pose
Benefits: Boosts core strength, posture, and mental focus.
Start in a seated position with your legs extended. Lean back slightly and lift your feet off the floor, balancing on your sit bones. Extend your arms forward, keeping your back straight and chest lifted. Try to raise your legs until your toes are at eye level.
5. Crow Pose (Bakasana)
Benefits: Strengthens arms and core, enhances balance, and opens the hips.
Begin in a deep squat with your hands on the floor. Rest your knees on your triceps and lean forward slowly. Shift your weight onto your hands and lift your feet off the ground. Bring your heels toward your glutes while engaging your core.
“These poses help build full-body strength, sharpen focus, and increase flexibility.”
These challenging poses aren’t just about mastering impressive shapes—they help build full-body strength, sharpen focus, and increase flexibility. Whether you’re looking to level up your regular flow or take on something new, incorporating these advanced yoga poses can keep your practice dynamic and deeply rewarding.