20 Advanced Yoga Poses for your Body

As the yoga world grows, more and more of us are looking for more than the basics. Advanced yoga poses aren’t just about acrobatics – they require physical and mental strength, breath, focus, flexibility, and discipline. Master these asanas and you’ll transform your body, sharpen your mind, and take your practice to a whole new level.

Whether you’re a dedicated student looking to advance or an instructor creating complex sequences, understanding advanced postures is key. In this guide, you’ll learn step by step how to do 20 advanced yoga poses, plus benefits, tips, and safety advice, and progression strategies to help you get the most out of yourself.

Preparing for Advanced Yoga Practice

Before diving in, remember:

• Warm-up is vital: Always start with Sun Salutations, gentle hip openers, shoulder mobility exercises, and spinal flexibility drills.

• Use props to assist: Blocks, straps, blankets, and walls are invaluable for building strength and maintaining proper alignment.

• Control your breath: Steady, calm, even breathing (Ujjayi breath) supports concentration and helps prevent injury.

• Listen deeply: Maintain a compassionate mindset; don’t force postures, respect your body’s current limits, and proceed mindfully.

20 Advanced Yoga Poses: Technique, Benefits, Common Mistakes, and Practice Tips

1. Eka Pada Galavasana (Flying Pigeon Pose)

Technique:

• Stand, bend right knee and place ankle on left thigh in a figure-four shape.
• Hinge forward and place palms on the ground.
• Rest right shin on upper arms, lean forward and lift left foot off the ground, balancing on hands and supporting arm.

Benefits:
Deep hip opener that stretches glutes, strengthens wrists and arms, improves balance and focus.

Common Mistakes:
Collapsing chest; rounding spine, not engaging core.

Practice Tips:
Use a block under your hands for extra support. Prepare with Pigeon Pose and Figure Four stretch.

2. Pincha Mayurasana (Forearm Stand)

Technique:

• Start in Dolphin Pose with forearms on the mat.
• Walk feet closer to elbows and engage core.
• Kick up one leg and then the other, stacking hips and feet directly above shoulders.

Benefits:
Strengthens shoulders, arms, and core muscles; improves balance and body awareness.

Common Mistakes:
Collapsing shoulders, arching back excessively, holding breath.

Practice Tips:
Practice near a wall for support. Build strength with the Dolphin Pose and Plank.

3. Tittibhasana (Firefly Pose)

Technique:

• Squat, thread arms under thighs.
• Place palms on the ground behind your feet.
• Lean forward, lift feet, and straighten legs out in front.

Benefits:
Strengthens arms, wrists, and core; deeply stretches hamstrings.

Common Mistakes:
Letting shoulders slump, not engaging core, and unsteady breath.

Practice Tips:
Strengthen wrists and core with Crow Pose. Stretch hamstrings with forward folds.

4. Astavakrasana (Eight-Angle Pose)

Technique:

• Sit with bent knees. Hook right foot behind right shoulder.
• Cross left ankle over right, place palms on the ground beside hips.
• Push hands, lift hips and extend legs to the right.

Benefits:
Builds arm and core strength; enhances spinal rotation and hip flexibility.

Common Mistakes:
Dropping hips low; collapsing wrists; improper gaze.Practice Tips:

Prepare with wrist strengthening exercises and spinal twists.

5. Vasisthasana (Advanced Side Plank Variation)

Technique:

• Start in Side Plank, grip top big toe with free hand.
• Straighten top leg perpendicular to the ground, hips lifted.

Benefits:
Strengthens obliques, wrists and hamstrings; improves balance.

Common Mistakes:
Sagging hips; collapsing shoulders; improper leg alignment.

Practice Tips:
Master regular Side Plank before attempting this variation. Use wall support if needed.

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6. Eka Pada Koundinyasana I & II (Sage Koundinya’s Pose)

Technique:

• From a lunge, twist torso and place elbow outside opposite knee.
• Place palms on the ground; lift back leg off the floor (version I).
• For version II, extend both legs straight out to the sides; balance on hands.

Benefits:
Tones arms and core; increases hip flexibility; improves balance.

Common Mistakes:
Collapsing shoulders, breathing irregularly, poor wrist alignment.

Practice Tips:
Work on hip mobility with pigeon and hip openers. Practice arm balances like Crow Pose.

7. Urdhva Dhanurasana (Wheel Pose)

Technique:

• Lie on your back, bend your knees, and place your feet flat.

• Put hands behind ears, fingers pointing toward shoulders.

• Press firmly, lifting hips and chest while straightening arms and legs as much as possible.

Benefits:
Increases strength and flexibility in the back, glutes, shoulders, and arms; opens chest and improves spinal mobility.

Common Mistakes:
Compressing the lower back too much, not engaging the thighs and glutes, and holding breath.

Practice Tips:
Warm up with Bridge Pose and Cobra Pose. Use blocks under hands if necessary.

8. Viparita Dandasana (Inverted Staff Pose)

Technique:

• From Wheel Pose, lower forearms to the floor and interlace fingers.

• Straighten legs and lift chest off the floor, pushing through forearms and feet.

Benefits:
Deep backbend that opens shoulders, chest, spine; strengthens arms and core.

Common Mistakes:
Collapsing neck, uneven weight distribution, and forcing the backbend.

Practice Tips:
Only perform after mastering deep backbends. Use a wall for support.

9. Hanumanasana (Full Splits)

Technique:

• From kneeling, slide the front foot forward and the back foot backward, lowering the hips toward the floor.

• Square the hips and extend arms overhead or forward for balance.

Benefits:
Increases flexibility in hamstrings and hip flexors; develops mental focus and patience.

Common Mistakes:
Twisting hips, overextending knees, forcing the stretch.

Practice Tips:
Use blocks under the hands for support. Do proper warm-ups for the hips and hamstrings.

10. Kapotasana (King Pigeon Pose)

Technique:

• Kneel upright; place hands on lower back or feet.

• Arch backward, lifting chest and tilting head back, holding feet or ankles if possible.

Benefits:
Intensely opens hip flexors, quadriceps, chest, and shoulders; improves spinal mobility.

Common Mistakes:
Lower back compression; lack of core engagement, forcing reach.

Practice Tips:
Prepare with Camel Pose and gentle backbends. Use props if needed.

11. Dwi Pada Sirsasana (Both Legs Behind Head)

Technique:

• Sit tall; bring one leg behind the neck, then the other.

• Cross ankles behind neck, maintain upright posture.

Benefits:
Improves extreme hip and spine flexibility; builds focus.

Common Mistakes:
Forcing legs behind head; poor spine alignment; shallow breathing.

Practice Tips:
Take time; work hip releases and spinal twists beforehand.

12. Bakasana (Crow/Crane Pose)

Technique:

• Squat with hands on the floor, knees resting on upper arms.

• Lean forward, engage core, lift feet off the ground and balance.

Benefits:
Builds arm, wrist, and core strength; enhances balance and mental focus.

Common Mistakes:
Elbows splaying out; breath-holding; not engaging core.

Practice Tips:
Practice Crow Pose over soft mats or near walls for safety.

13. Sirsasana II (Tripod Headstand)

Technique:

• Form a tripod base with crown and palms on the floor.

• Balance knees on elbows, then lift legs up vertically.

Benefits:
Improves circulation to the brain; builds shoulder, upper back strength; sharpens focus.

Common Mistakes:
Weight on the neck; poor scapular engagement; rushing lift.

Practice Tips:
Learn under supervision, use the wall for support.

14. Mayurasana (Peacock Pose)

Technique:

• Kneel, place hands with fingers pointing backward and palms down.

• Bend elbows, rest belly on upper arms.

• Extend legs backward, balancing horizontally.

Benefits:
Strengthens arms, wrists, and core; stimulates digestion and detoxification.

Common Mistakes:
Poor wrist alignment, arching lower back, improper elbow press.

Practice Tips:
Strengthen wrists gradually; practice elbow and forearm balancing.

15. Bhujapidasana (Shoulder-Pressing Pose)

Technique:

• From a seated forward bend, thread arms under thighs.

• Plant palms, squeeze knees into shoulders, lift feet and cross ankles.

Benefits:
Strengthens arms, promotes core stability; stretches hips.

Common Mistakes:
Collapsing chest; off-center balance; shoulder tension.

Practice Tips:
Start with Preparatory arm balances and hip openers.

16. Visvamitrasana (Sage Visvamitra’s Pose)

Technique:

• From the side plank, bring the top leg forward and hold the big toe.

• Extend leg out to the side, rotate torso, and reach top arm overhead.

Benefits:
Stretches hamstrings, side body, and shoulders; strengthens core.

Common Mistakes:
Poor hip alignment; over-twisting spine; tension in neck.

Practice Tips:
Warm up hips, side body, and shoulders thoroughly.

17. Chin Stand (Ganda Bherundasana)

Technique:

• Rest chest and chin on the floor, place hands beside chest.

• Rock forward and lift legs overhead, balancing on the chin and hands.

Benefits:
Opens the thoracic spine; strengthens shoulders, arms.

Common Mistakes:
Overloading neck, collapsing shoulders, improper hand placement.

Practice Tips:
Practice under supervision; strengthen neck and shoulder muscles.

18. Gandha Bherundasana (Formidable Face Pose)

Technique:

• Lie prone; press chest forward; lift legs overhead, touching the mat behind you.

Benefits:
Improves spinal flexibility and back strength.

Common Mistakes:
Compressing lower back; lack of shoulder engagement.

Practice Tips:
Develop spinal flexibility with gradual backbends.

19. Adho Mukha Vrksasana (Handstand)

Technique:

• Kick up from Downward Dog; stack hips vertically over shoulders and wrists.

• Engage core, maintain steady gaze between hands.

Benefits:
Strengthens upper body and core; develops balance and focus.

Common Mistakes:
Overarching back, flared ribs, improper hand placement.

Practice Tips:
Practice near a wall; build shoulder and core strength first.

20. Tittibhasana B (Firefly Pose Variation)

Technique:

• Similar to Firefly Pose, but bend knees deeply with compressed arms.

• Explore rocking and twisting movements, maintaining balance.

Benefits:
Enhances total body control, flexibility, and strength.

Common Mistakes:
Holding breath; collapsing shoulders; unsteady hips.

Practice Tips:
Increase core strength and flexibility gradually; use props as needed.

Why Advance Your Yoga Practice?

Advanced poses help you:

• Develop superior muscle control, stability, and breath awareness

• Break mental barriers and expand focus

• Unlock higher energy, resilience, and confidence in practice and life

However, these asanas demand patience, mindful progression, and often, expert support—precisely what structured programs like Entri’s advanced course offer.

How Entri’s Advanced Yoga Diploma Course Can Help

Entri’s AYUSH-certified Advanced Yoga Diploma Course is designed to take passionate students and practitioners to new heights:

1. Comprehensive Syllabus: Covers advanced asana mastery, alignment, pranayama, yoga philosophy, anatomy, and teaching methodology.

2. Expert-Led Live Classes: Receive instant feedback, real-time corrections, and community motivation.

3. Flexible Learning: Online format with recorded and live sessions, ideal for busy professionals or distance learners.

4. Certification & Career Boost: Prepares you for the Govt. of India’s Yoga Wellness Instructor exam and opens doors as a yoga teacher, therapist, content creator, or wellness coach.

5. Holistic Growth: Blends body, mind, and teaching skills, enhancing not just self-practice but also your ability to guide others.

Whether you’re deepening your practice or aiming to teach, Entri’s course delivers knowledge, credentials, and confidence.

Watch the content in full video:

Safety, Progression, and Mindfulness

• Always listen to your body and rest if any pain arises.

• Use props or walls where necessary.

• Gradually build strength and flexibility.

• Don’t compare yourself to others; each body progresses at its own pace.

• Consider learning under a qualified instructor to avoid injury.

Conclusion

Advanced yoga poses unlock incredible physical strength, flexibility, and mental clarity. Approach your practice with patience, consistency, and mindfulness. Each pose is a new step in connecting body, mind, and breath more deeply.

Ready to transform your yoga journey? Explore the Entri Advanced Yoga Diploma Course and empower yourself for holistic well-being, professional credibility, and a lifetime of growth on and off the mat.

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