With any workout, it’s essential to keep pushing yourself and growing. Yoga is fantastic for your body and your mind, but you might find yourself growing bored after months of repeating the same asanas. If you feel you’re ready to take your flow to the next level, try incorporating some of these advanced poses.
King Pigeon Pose (Kapotasana)
This is an extreme backbend that takes some work to build up to. Try poses like Camel and Wheel first.
Start the pose on your knees. Your hips should be over your knees and your arms at the center of your chest. As you inhale, lean your head and shoulders back. Lift your arms up and then towards the floor behind you. Lower your palms on the floor and fingers pointing towards your feet. Use your hips to counterbalance as you lower your crown to the floor.
Now lift your head slightly off the floor and raise your hips to lift your pelvis as much as possible. Lower your forearms to the floor as your work your hands to your feet and grab your ankles. Hold this pose, breathing in and out for about 30 seconds.
To get out of this pose, first, walk your hands out and push your torso back up.
Peacock Pose (Mayurasana)
The peacock pose is an impressive hand-balancing asana that engages your entire body, especially your core.
Begin in Hero’s pose, sitting on your knees. Lean forward and press your palms on the floor while your fingers face your torso. Bend your elbows about 90 degrees. As you do this, your head will be aimed towards the mat and your stomach against your arms.
Unbend your knees and extend your legs as a counterbalance, until you’re in a plank position resting on your elbows. Hold this pose for up to 30 seconds.
Release the pose by putting your feet and knees on the floor.
Visvamitrasana
Prepare for this challenging pose by practicing side planks.
This pose begins in Lizard pose, which resembles a front lunge with both hands touching the ground in front of you. If your right foot is in front, then bring your right shoulder under your knee and right hand on the outside of the foot. Stretch your left arm up and over to grab your right foot with your left hand.
Extend your right leg straight out and press it against the right shoulder for balance. Reach your arm overhead.
Eight-Angle Pose (Astavakrasana)
This arm-balancing pose will have your abs burning in no time.
Start by standing in Mountain pose and lean into a forward fold. Bend your knees slightly and bring your right arm under your right knee. Place both palms on the ground. Bring your left leg over to the right side and hook the ankle over your right ankle.
Support your right leg with your forearm and bend your elbows. Extend your legs as straight as you can as you lift them off the ground.
Repeat the pose on the other side.
Full Bow Pose (Dhanurasana)
Give this advanced version of the Bow pose a try if you are looking to open your shoulders and chest.
Start by lying on your belly. Lift your arms behind your back and squeeze your shoulder blades together. Lift your head and chest off the floor.
Reach back and grab your ankles. Raise your heels and allow your thighs to leave the ground. Hold for 30 seconds (or longer if desired).