Complete List of Advanced Yoga Poses

Wondering how to do advance in yoga?

Start by practicing most difficult yoga moves and poses listed below with pictures and health benefits. It is a complete list of most advanced yoga poses (asanas) along with some intermediate positions modified to level up your home yoga practice for improved strength, mental focus, flexibility and better health and body.

It’s time to get going and challenge everyone by performing the hardest of hard yoga poses with a master yogi’s ease.

Yoga Poses (asanas) with benefits	Pose Image
Archer’s Pose (Akarna Dhanurasana) Level: Advanced Improves focus and memory Deep stretches the arms and legs Good for flat feet and sciatica
Bound Angle Headstand Pose (Baddha Kona Sirsasana) Level: Advanced Relieves from depression, stress and anxiety Strengthens arms, wrists and shoulders Improves flexibility and balance
Compass Pose (Parivrtta Surya Yantrasana) Level: Advanced Improves digestion Provides relief in respiratory disorders Develops patience
Dove Pose (Vajra Kapotasana) Level: Advanced Increases blood circulation in spine and head Strengthens shoulders and knees Stretches quadriceps and chest muscles
Feathered Peacock Pose (Pinch Mayurasana) Level: Advanced Strengthens arms, shoulders and chest Tones back and buttocks Great for anxiety and stress
Firefly Pose (Tittibhasana) Level: Advanced Improves wrist strength and hand grip Tones back of thighs and abdomen Enhances balance and focus
Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana) Level: Advanced Great stretch for Achilles’ tendon and hamstrings Beneficial in hormonal imbalances Strengthens arms and legs
Half Wheel Pose (Ardha Chakrasana) Level: Advanced Strengthens and tones chest muscles Enhances sense of balance Increases ankle and back strength
Headstand (Sirsasana) Improves balance and focus Strengthens upper body Avoid if you have neck injury or migraine
Knee to Ear Pose (Karnapidasana) Level: Advanced Improves balance Strengthens shoulders and knees Stretches back and feet
Lord of Dancers Pose (Natarajasana) Level: Advanced Great hip opener and balance enhancer Improves mental focus and back flexibility Sculpts arms and calves
Lotus in Shoulder Stand Pose (Padma Sarvangasana) Level: Advanced Strengthens shoulders and arms Corrects posture Improves memory and focus
One Legged Wheel Pose (Eka Pada Chakrasana) Level: Advanced Improves balance and focus Strengthens arms, shoulders and ankles Tones back, hips and calves
One Legged Headstand (Eka Pada Sirsasana) Level: Advanced Beneficial in mental stress, depression, anxiety and fatigue Stretches legs and ankles Strengthens back, elbows and forearms
Peacock Pose (Mayurasana) Level: Advanced Good for working on focus Strengthens and tones arms and upper back Tones lower body and back
Pose Dedicated to the Sage Koundinya I (Eka Pada Koundinyanasana I) Level: Advanced Strengthens arms Improves balance and focus Stretches groin and legs
Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II) Level: Advanced Corrects body alignment Tones whole body Strengthens arms and wrists
Royal / King Pigeon Pose (Raja Kapotasana) Level: Advanced Ideal for those ladies who are trying to conceive Improves posture Relieves back pain
Unsupported Shoulder Stand (Niralamba Sarvangasana) Level: Advanced Strengthens shoulders and neck Improves balance and mental focus Provides relief in stress and anxiety
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) Level: Advanced Enhances sense of balance Stretches whole back and legs Reduces stress and feelings of panic