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Advanced yoga poses

Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.

Seated 7

Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bound Lotus Pose Baddha Padmāsana प्रगत · बसून · प्रत्येक बाजूला 20–45 सेकंद hip adductorsshoulders Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds hip adductorsघोटे Foot Behind the Head Pose Eka Pāda Śīrṣāsana प्रगत · बसून · प्रत्येक बाजूला 15–30 सेकंद hip adductorsglutes Front Splits Hanumānāsana प्रगत · बसून · प्रत्येक बाजूला 30–60 सेकंद hamstringship flexors पद्मासन पद्मासन प्रगत · बसून · प्रत्येक बाजूला 1–3 मिनिटे hip adductorship flexors सुप्त वज्रासन सुप्त वज्रासन Advanced · seated · 15–30 seconds quadricepship flexors

पुढे वाकण्याची आसने 4

Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds hip adductorsglutes Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds hamstringship adductors Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals

Backbends 13

Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors मंडूकासन Bhekāsana Advanced · backbends · 10–20 seconds quadricepship flexors Gheranda's Pose Gheraṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 15–20 सेकंद quadricepship flexors उलटे शलभासन विपरीत शलभासन Advanced · backbends · 5–10 seconds spinal erectorsglutes Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds spinal erectorschest King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds hip flexorschest Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद spinal erectorsshoulders One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद glutesquadriceps Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds hip flexorschest Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds spinal erectorsshoulders Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds glutesquadriceps

पिळण्याची आसने 8

Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors अर्ध मत्स्येंद्र आसन II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side obliquesquadriceps Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings वळवलेले पार्श्वकोन आसन Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps

Inversions 12

Ear Pressure Pose Karṇapīḍāsana प्रगत · उलटे आसन · 20–45 सेकंद spinal erectorsglutes फोरआर्म स्टँड Piñcha Mayūrāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Handstand Adho Mukha Vṛkṣāsana प्रगत · उलटे आसन · 10–40 सेकंद shouldersabdominals One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals Scorpion Pose Vṛścikāsana प्रगत · उलटे आसन · 10–20 सेकंद shouldersspinal erectors Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Supported Headstand सालंब शीर्षासन प्रगत · उलटी आसने · 30 सेकंद ते 3 मिनिटे, काही महिन्यांत हळूहळू वाढवत shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals ट्रायपॉड शीर्षासन सालंब शीर्षासन II प्रगत · उलटे आसन · 20–60 सेकंद shoulderstriceps आधाराशिवाय शीर्षासन Nirālamba Śīrṣāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana प्रगत · उलटे आसन · 10–30 सेकंद abdominalsspinal erectors Upward Lotus in Shoulderstand Ūrdhva Padmāsana प्रगत · उलटे आसन · 15–30 सेकंद abdominalsshoulders

Balance 17

बकासन बकासन Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquesshoulders Eight-Angle Pose Aṣṭāvakrāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास tricepsobliques Extended Hand-to-Big-Toe Pose उत्थित हस्त पादांगुष्ठासन प्रगत · तोल · 5–15 सेकंद hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास shouldersabdominals Lord of the Dance Pose नटराजासन प्रगत · तोल · 5–15 सेकंद quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास tricepsshoulders Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths forearmsabdominals Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals पार्श्व बकासन पार्श्व बकासन प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास obliquesshoulders Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals

Asked before class

What counts as a advanced yoga pose?

Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early. On YogaPath 61 of 209 poses carry this rating, spread across 6 families.

How long before I move up a level?

There is no timetable and anyone who gives you one is guessing. A useful signal is that you can hold the poses at your current level for their full stated time, breathing normally, without needing to check the instructions. That usually takes months rather than weeks, and it is not a race — the injuries in yoga cluster almost entirely around people going up a level early.

Are advanced poses safe?

Difficulty and safety are different things. A beginner pose can still be wrong for a specific neck, knee or pregnancy, and an advanced pose is not dangerous for someone who has practised it for a decade. Every page here lists its own cautions — read those rather than relying on the level badge.

The other levels

Beginner 88Intermediate 60 पहिला सराव

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

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प्रकाशक

Amit Sharma

ऑकलंडमधील रिअल इस्टेट एजंट आणि मार्केटर. संदर्भासह मोफत डेटा टूल्स बनवतात.

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