Are you ready to conquer advanced yoga poses and take your practice to the next level?
If you’ve already mastered the basic yoga poses and are seeking new challenges, this series of advanced movements will be the perfect choice. Not only do they build strength and flexibility, but they also deepen the connection between your mind and body. Roll out your yoga mat, set your intentions, and join Olaben on a journey to push past your limits.
1. Crow Pose (Bakasana)
Defy gravity with Crow Pose! This powerful arm balance strengthens your arms, wrists, and core, while improving balance and focus. Begin in a squat with your feet hip-width apart. Place your palms firmly on the mat, shoulder-width apart, fingers spread wide. Lean forward, lift your hips, and place your knees on the backs of your upper arms. Keep your gaze steady, engage your core, and hold for several deep breaths.
2. Firefly Pose (Tittibhasana)
Firefly Pose challenges balance, strength, and flexibility all at once. Start in a forward fold with your feet wide apart. Place your hands on the mat between your legs, fingers spread for stability. Lower your elbows slightly and gently shift your weight forward, lifting your hips off the ground. Straighten your arms while extending your legs out to the sides, aiming to keep them as straight as possible. Engage your core, focus your gaze, and hold for several breaths.
3. Eight-Angle Pose (Astavakrasana)
Eight-Angle Pose is a dynamic arm balance with a twist, demanding strong abs, arms, wrists, and open hips. Sit on the mat with legs extended forward. Bend your right knee, placing your right foot on the mat outside your left thigh. Thread your right arm under your right leg and plant your palm firmly on the mat; place your left hand beside your hip. Lift your hips, hook your right leg over your left arm, and cross your left ankle over your right to lock in place. Bend your elbows, lean forward, and extend both legs to the side. Engage your core, maintain balance, and hold for a few breaths before switching sides.
4. King Pigeon Pose (Raja Kapotasana)
This deep backbend opens the chest, shoulders, and hips while enhancing spinal flexibility. Start in a low lunge position, bringing your right knee forward near your right hand and angling your shin slightly. Extend your left leg straight behind you, lowering your hips toward the floor. Reach back with both hands to grasp the top of your left foot or ankle. As you inhale, lift your chest, open your shoulders, and gently draw your foot closer to deepen the stretch. Hold for a few slow breaths before releasing and switching sides.
5. Side Crow Pose (Parsva Bakasana)
A challenging twist on Crow Pose, Side Crow requires a perfect blend of arm strength, core engagement, and balance. Begin in a squat with your feet hip-width apart. Place your hands shoulder-width on the mat, fingers spread. Twist your torso to the right, bringing your left elbow to the outside of your right thigh. Exhale as you lean forward, shifting your weight into your arms, and lift both feet off the ground, stacking your knees together. Engage your core to stay steady, hold for a few breaths, then lower gently and switch sides.
6. Dragonfly Pose (Maksikanagasana)
An advanced arm balance that combines strength, flexibility, and a deep twist. Begin standing, step your right foot forward, and rotate your body to the left, lowering into a squat. Place your hands on the mat, shoulder-width apart, fingers spread. Hook your right thigh high on your right arm, rotate your torso, and extend your left leg out to the side. Shift your weight forward, engage your core, and lift both legs off the floor, keeping your body parallel to the ground. Hold for several deep breaths before releasing and switching sides.
7. Flying Pigeon Pose (Eka Pada Galavasana)
A graceful blend of strength, flexibility, and balance. From Downward-Facing Dog, inhale and bring your right knee forward, hooking your ankle over your left thigh as in Figure Four Pose. Slowly lower your hips and fold forward, planting both palms on the mat shoulder-width apart. Shift your weight into your hands, engage your core, and extend your left leg straight back. Keep your body stable as you breathe deeply for a few cycles before returning and switching sides.
8. Fallen Angel Pose (Devaduuta Panna Asana)
A striking challenge for your arms, core, and balance. Begin in Side Plank, supporting your weight on your right hand with your legs stacked. Bend your left knee, placing your left foot on the mat behind your right leg for support. Gently rotate your torso, threading your left arm under your body and extending it behind you. Engage your core and lift your right leg off the mat, extending it straight as you hold your body steady. Take a few deep breaths before switching sides.
Complete Your Practice with Olaben
To make your yoga journey more complete and effective, the right gear is essential. At Olaben, you’ll find everything you need for your practice — from sleek, form-fitting women’s activewear, including leggings and sports bras, to premium yoga mats that enhance stability and protect your joints. Don’t forget to add supportive accessories like yoga blocks, water bottles, and even explore our men’s activewear collection, so you can move with confidence and style in every pose.
