Proficiency in 5 Advanced Yoga Poses

Moving from an intermediate to an advanced yoga practice is a meaningful step, building on the same mindfulness and gradual progression that got you here. Advanced poses ask more of the body: greater flexibility, strength and balance, with breath control (pranayama) integrated more deeply to support focus and energy through the practice. None of this is really an endpoint either; advanced practitioners keep learning and refining their practice over time, the same as anyone else.

Standing Split Pose Knee Bent (Urdhva Prasarita Eka Padasana Knee Bent)

Stretches the back of the legs, strengthens the thighs, and increases flexibility through the spine. A calming pose that helps settle the mind and release built-up tension, while also improving balance, circulation and digestion.

Start in Mountain Pose, bend at the hips, and place both hands on the floor. Shift your weight onto the left foot and slowly straighten the right leg up and back. Hold the back of the left leg with the left hand and rest the torso on the left thigh. Hold for 30 seconds, return to Standing Forward Bend, then reverse the legs and repeat.

Standing head to knee (Dandayamana Janushirasana)

Improves flexibility through the sciatic nerves, ankles and hip joints, strengthens and firms the abdomen and arms, and increases circulation to the liver, spleen and pancreas.

1. Stand with feet close together. Interlock your fingers to create a platform for your foot.
2. Shift your weight onto the left leg and raise the right leg, bending the knee, lifting it as high as is comfortable, then lower your body to rest the foot on the interlocked fingers.
3. With your torso bent forward, gently straighten the leg out, working towards parallel with the floor; do not force this if it is not comfortable, and stop at whatever level feels right.
4. Hold the foot in this position for a few breaths.
5. Bend your arms, lowering your elbows towards the calf and your upper body down, tucking the chin towards the chest and rounding down so the head moves towards the knee, again only as far as is comfortable.
6. Hold for a few breaths, feeling a stretch through the lower back, then alternate legs.

Headstand (Sirsasana)

Stimulates the nervous system, improves blood circulation to the brain, strengthens the upper body and core, and supports balance and concentration, alongside a generally calming effect on the mind. This is a genuine inversion and worth learning gradually, ideally with a teacher present the first few times, since poor alignment puts strain on the neck.

1. Kneel on the floor and interlock your fingers, forming a cup with your hands, forearms on the mat in a triangle. The back of the head rests in the cup of the hands.
2. Tuck the toes and lift the hips into Downward Dog, then walk the feet closer to the hands, forming an inverted “V”.
3. Walk the feet towards the head, bending the knees as needed, bringing the hips over the shoulders.
4. Engage the core and lift one foot off the ground, then the other, knees bent at first, finding your balance with the core engaged and a firm base through the forearms and head.
5. Once balanced, gradually straighten the legs towards the ceiling, pressing through the forearms and engaging the shoulders to stabilise, body in a straight line from head to heels.
6. Point the toes, engage the legs, breathe evenly, and keep the gaze fixed on a point on the floor between the hands.

Crane Pose (Bakasana)

Strengthens the arms and core, improves balance and focus, stretches the upper back, and tends to build confidence as the balance comes together.

1. Begin in a forward fold, feet hip-width apart. Bend the knees slightly and place the hands on the mat, shoulder-width apart, fingers spread, palms pressing firmly down.
2. Lift the hips slightly and bring the knees as high up the triceps as possible, creating a shelf for them to rest on.
3. Shift your weight forward, leaning into the hands as the elbows bend naturally, drawing the navel towards the spine to help lift the feet.
4. Lift one foot off the ground, bringing it close to the glutes, then, once stable, lift the second foot.
5. Balance on the hands, engaging the core and inner thighs, gaze slightly ahead, holding for several steady breaths.

Twisted One Legged Arm Balance Pose I (Sage Koundinya I)

Strengthens the spine, arms and wrists, increases core strength, and supports digestion.

1. Begin standing, core engaged, feet grounded. Fold forward into a Forward Fold, hands to the mat or onto blocks, feet hip-width apart.
2. Shift your weight onto the hands, bending the elbows slightly, and bring the right knee high up onto the right triceps.
3. Balance on the hands, core engaged, gaze forward, then shift the weight further forward, lifting the left foot off the ground.
4. Extend the left leg straight out in front, foot flexed, finding balance through the core and the breath, gaze fixed ahead.
5. Hold for several breaths, core active, then repeat on the other side.

Conclusion

Advanced does not mean the most extreme variation available; modifications are there to keep things safe and well aligned while you work towards more challenging expressions. There is always something new to learn, whatever level you are at.

Approach the practice with curiosity rather than pressure, and treat growth as the point rather than any single pose.

If you would like guidance through poses like these, daily yoga on a week with Uluwatu Surf & Yoga Retreats is led by our retreat leader, alongside surfing and recovery. Book your retreat, or go back to intermediate poses if you want to build up to these first.

Namaste.