So, you’ve mastered your headstands, and your crow pose is rock solid. But are you truly at the expert level?
Yoga has some poses that test even the most advanced practitioners, demanding a combination of strength, flexibility, balance, and mental focus.
These aren’t your everyday asanas—these are the ones that challenge every muscle and every ounce of determination.
If you’re ready to take your practice up a notch, here’s a deep dive into the 9 hardest yoga poses for experts.
1) Handstand scorpion (Vrschikasana)
This pose is the ultimate combination of strength and flexibility.
It merges the precision of a handstand with the extreme spinal extension of the scorpion pose.
This means you need an excellent sense of balance, core strength, and a flexible spine to achieve it.
Preparatory steps:
- Handstand training: Master handstands against the wall to build confidence and shoulder strength. Focus on engaging your core and maintaining balance.
- Back flexibility: Work on backbends such as cobra (Bhujangasana) and wheel pose (Urdhva Dhanurasana) to gradually increase spinal flexibility. Practicing cobra with forearms on the floor (Sphinx pose) can help prepare the spine without stressing the wrists.
- Forearm stand (Pincha Mayurasana): Forearm stands are excellent preparation for scorpion because they engage the core and shoulders while requiring balance and flexibility.
Pro tip: Before transitioning into handstand scorpion, practice scorpion pose on your forearms first. It will help you understand the spinal extension needed without worrying about hand balance.
2) Eight-angle pose (Astavakrasana)
Astavakrasana is a beautiful arm balance that tests your arm strength, hip flexibility, and core stability.
To get into this pose, you twist your legs around one arm while balancing your entire body on both arms.
Build-up poses:
- Crow pose (Bakasana): Begin with crow to build up the shoulder and core strength needed for Astavakrasana. It’s a fundamental arm balance that teaches you control and balance.
- Seated twist (Ardha Matsyendrasana): Hip mobility is crucial here, so add seated twists to your practice. They help increase the range of motion and flexibility needed to wrap your legs around your arm.
- Side plank (Vasisthasana): Side planks are excellent for strengthening the obliques and building the stability required for more advanced arm balances.
Pro tip: Use yoga blocks to support your hands when starting out; they can provide the leverage needed to lift off the floor more comfortably.
3) Forearm stand (Pincha Mayurasana)
Often seen as a precursor to more advanced inversions like scorpion, the forearm stand tests both balance and shoulder flexibility.
Unlike headstands, which give some neck support, this pose relies entirely on shoulder strength and core engagement.
How to prepare:
- Dolphin pose (Ardha Pincha Mayurasana): This is an excellent pose for developing shoulder strength and flexibility. Make sure you can hold it comfortably for at least a minute before moving on.
- Wall-supported practice: Practicing against a wall will help you find balance and gradually learn to shift your weight correctly. Focus on using your core to control the legs as you kick up.
- Core strength exercises: Incorporate planks and boat pose (Navasana) into your practice. Strong abdominal muscles are essential for maintaining stability.
Pro tip: Keep your gaze between your hands rather than looking straight ahead. This helps maintain neck alignment and balance.
4) One-handed tree pose (Eka Hasta Vrksasana)
Balancing on one hand while in a handstand is one of the ultimate yoga challenges.
It not only requires exceptional arm and core strength but also demands perfect body alignment and laser-like focus.
Build up your strength and stability:
- Handstand practice: Get comfortable holding a solid handstand for at least 30 seconds. Building wrist and shoulder strength is crucial before moving to one-handed variations.
- Wrist mobility exercises: Since one hand will support your entire body weight, maintaining wrist flexibility and strength is critical. Practice wrist stretches and wrist push-ups.
- Single-arm drills: In a wall-supported handstand, lift one hand slightly off the floor, balancing briefly to build confidence.
Pro tip: When attempting this pose, make sure your body is aligned properly—hips stacked over shoulders—before lifting one hand off the ground.
5) King pigeon pose (Kapotasana)
Kapotasana is a deep backbend that opens the hips, chest, and shoulders.
This advanced posture requires extreme flexibility, strength, and balance to lift the torso and reach for your feet.
Preparation steps
- Camel pose (Ustrasana): This is a fundamental backbend that opens the front of your body and improves flexibility in your spine and shoulders. Practice it frequently to deepen your spinal flexibility.
- Pigeon pose (Eka Pada Rajakapotasana): Use this pose to stretch your hip flexors and open up the front of your body. You’ll need this mobility to achieve the full king pigeon.
- Quadriceps stretch: Incorporate standing quad stretches to help your legs get used to the bending motion that Kapotasana requires.
Pro tip: Warm up thoroughly before practicing deep backbends like this one. Dynamic stretches and flow sequences that open the chest, shoulders, and hips will help reduce the risk of injury.
6) Flying pigeon pose (Eka Pada Galavasana)
A complex arm balance, flying pigeon combines hip flexibility with arm strength and core stability.
This asana requires you to perch your bent leg on your upper arm while balancing on your hands.
Steps to work up to it:
- Regular pigeon pose: This will improve your hip mobility and flexibility, essential for achieving the leg position in flying pigeon.
- Crow pose: Practicing crow pose builds arm and core strength, providing a strong foundation for flying pigeon.
- Figure-four stretch: Incorporate this standing stretch to mimic the leg position needed in flying pigeon and to increase hip flexibility.
Pro tip: Keep your core engaged and your gaze focused forward. Shifting your gaze can destabilize the pose.
7) Lotus handstand (Padma Vrksasana)
This pose combines the flexibility of the lotus position with the balance and strength required for a handstand.
It’s a true challenge for those who have mastered both poses individually.
How to prepare:
- Seated lotus (Padmasana): Make sure your lotus pose is comfortable and pain-free. Spend time in seated lotus, practicing folding and unfolding your legs.
- Wall-supported handstand: Use the wall for stability while practicing handstands. Work on lifting one leg at a time into lotus while maintaining balance.
- Hip openers: Incorporate hip openers like bound angle pose (Baddha Konasana) to build the necessary flexibility.
Pro tip: Always warm up thoroughly with dynamic movements targeting the hips and hamstrings before attempting this pose.
8) Peacock pose (Mayurasana)
In Mayurasana, you balance your entire body on your forearms while lifting your legs behind you.
It’s a test of arm, core, and wrist strength, requiring immense stability.
Preparation tips:
- Plank and Chaturanga: These poses help develop the triceps and core strength needed to hold Mayurasana.
- Forearm plank: Strengthen your core by holding a forearm plank for at least a minute. You’ll need a strong core to lift your legs in this pose.
- Wrist flexibility exercises: Since this pose demands stability from your wrists, work on wrist circles and stretches to prevent strain.
Pro tip: Use a blanket or cushion under your forearms when starting out to alleviate pressure and find your balance more easily.
9) One-legged crow pose (Eka Pada Bakasana)
An advanced variation of crow, this pose adds the challenge of balancing on one leg while extending the other straight back.
It’s a powerful test of core stability and arm strength.
Training steps:
- Master crow pose: Ensure you can hold crow comfortably for several breaths. This will build the foundation for transitioning to the one-legged version.
- Core exercises: Add exercises like side plank variations and hollow body holds to your routine. Strong obliques and core muscles are essential for maintaining balance.
- Hip and hamstring flexibility: Stretch your hips and hamstrings regularly to make it easier to lift and extend the leg in Eka Pada Bakasana.
Pro tip: Begin by lifting just a few inches off the ground and gradually increase the height of your leg as you gain stability.
Are you ready for the ultimate yoga challenge?
If you’ve been looking to push your limits and take your practice to new heights, these 9 advanced yoga poses are the perfect test.
They’re not just about physical strength—they demand a mix of flexibility, balance, and mental focus.
Here’s what you can do to work up to them:
- Incorporate foundational strength exercises: Regular arm balances and inversions build the necessary muscles and control.
- Include hip and spinal flexibility stretches: These are essential for deep backbends and poses that require leg mobility.
- Practice mindfulness and balance techniques: Yoga is as much about the mind as it is about the body, so focus on breath control and mental clarity.
Taking on these advanced asanas can be a long journey, but the transformation—both physical and mental—will be incredibly rewarding.
