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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
Akarna Dhanurasana thumbnail
Bound Angle Headstand Pose (Baddha Kona Sirsasana)

  • Level: Advanced
  • Relieves from depression, stress and anxiety
  • Strengthens arms, wrists and shoulders
  • Improves flexibility and balance
Bound Angle Headstand Pose thumbnail
Compass Pose (Parivrtta Surya Yantrasana)

  • Level: Advanced
  • Improves digestion
  • Provides relief in respiratory disorders
  • Develops patience
Compass Pose thumbnail
Dove Pose (Vajra Kapotasana)

  • Level: Advanced
  • Increases blood circulation in spine and head
  • Strengthens shoulders and knees
  • Stretches quadriceps and chest muscles
Vajra Kapotasana thumbnail
Feathered Peacock Pose (Pinch Mayurasana)

  • Level: Advanced
  • Strengthens arms, shoulders and chest
  • Tones back and buttocks
  • Great for anxiety and stress
Pinch Mayurasana thumbnail
Firefly Pose (Tittibhasana)

  • Level: Advanced
  • Improves wrist strength and hand grip
  • Tones back of thighs and abdomen
  • Enhances balance and focus
Firefly Pose thumbnail
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
Ardha Baddha Padmottanasana thumbnail
Half Wheel Pose (Ardha Chakrasana)

  • Level: Advanced
  • Strengthens and tones chest muscles
  • Enhances sense of balance
  • Increases ankle and back strength
Ardha Chakrasana thumbnail
Headstand (Sirsasana)

  • Improves balance and focus
  • Strengthens upper body
  • Avoid if you have neck injury or migraine
head stand - thumbnail
Knee to Ear Pose (Karnapidasana)

  • Level: Advanced
  • Improves balance
  • Strengthens shoulders and knees
  • Stretches back and feet
Karnapidasana thumbnail
Lord of Dancers Pose (Natarajasana)

  • Level: Advanced
  • Great hip opener and balance enhancer
  • Improves mental focus and back flexibility
  • Sculpts arms and calves
Natarajasana (Dancer Pose) thumbnail
Lotus in Shoulder Stand Pose (Padma Sarvangasana)

  • Level: Advanced
  • Strengthens shoulders and arms
  • Corrects posture
  • Improves memory and focus
Upward Lotus in Shoulder Stand Pose (Urdhva Padmasana) thumbnail
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 Wheel Pose (Eka Pada Chakrasana) thumbnail
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
eka_pada_sirshasana thumbnail
Peacock Pose (Mayurasana)

  • Level: Advanced
  • Good for working on focus
  • Strengthens and tones arms and upper back
  • Tones lower body and back
peacock pose - thumbnail
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 I thumbnail
Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II)

  • Level: Advanced
  • Corrects body alignment
  • Tones whole body
  • Strengthens arms and wrists
Pose Dedicated to the Sage Koundinya II thumbnail
Royal / King Pigeon Pose (Raja Kapotasana)

  • Level: Advanced
  • Ideal for those ladies who are trying to conceive
  • Improves posture
  • Relieves back pain
king pigeon pose thumbnail
Unsupported Shoulder Stand (Niralamba Sarvangasana)

  • Level: Advanced
  • Strengthens shoulders and neck
  • Improves balance and mental focus
  • Provides relief in stress and anxiety
Unsupported Shoulder Stand (Niralamba Sarvangasana) thumbnail
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
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) thumbnail

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  1. Racqurine Alford

    April 21, 2017

    What happened to grasshopper and I’m thinking

  2. Hi, Conscious content always connects me to the divine! Namaste to you for sharing!