{"id":10088,"date":"2026-01-01T12:29:16","date_gmt":"2026-01-01T06:59:16","guid":{"rendered":"https:\/\/www.rishikulyogshala.org\/?p=10088"},"modified":"2026-01-01T12:29:16","modified_gmt":"2026-01-01T12:29:16","slug":"top-7-advance-yoga-poses","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshala.org\/blog\/top-7-advance-yoga-poses\/","title":{"rendered":"Top 7 Advanced Yoga Poses"},"content":{"rendered":"\n<p>Yoga is more than just a practice; it&#8217;s a feeling that you carry with you, helping you maintain calm and joy throughout your life. In a world full of social upheavals, emotional outbursts, and stubborn attitudes, practicing the ancient art of Yoga can bring flexibility and balance to your life. With dedication and determination in your self-practice, you can deepen your understanding of yoga asanas and experience profound inner healing through advanced yoga poses.<\/p>\n\n\n\n<p>Mastering a pose brings sheer happiness, but the learning process itself is incredibly healing. To excel in your yoga class and make a lasting impact, it\u2019s essential to put in extra effort. Advanced yoga poses challenge your strength, flexibility, and balance, helping you deepen your practice and unlock greater physical and mental mastery. These poses not only enhance your physical abilities but also encourage mindfulness and discipline. They foster a deeper connection to your breath and mind, promoting overall well-being. Here are the steps and benefits of the top 7 advanced yoga poses to help you elevate your practice, build confidence, and achieve harmony between body, mind, and spirit.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/student-practicing-during-ttc-6-1024x768.jpg\" alt=\"Student Performing Advanced Yoga Poses\" class=\"wp-image-29658\" style=\"width:405px;height:auto\" title=\"Student Performing Advanced Yoga Poses\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/student-practicing-during-ttc-6-980x735.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/student-practicing-during-ttc-6-480x360.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p><strong><em>Here are the steps and benefits of the top 7 advanced yoga poses to help you elevate your practice:<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Top 7 Advanced Yoga Poses<\/h2>\n\n\n\n<p>With consistent practice, you can master easy and advanced asana variations that prepare you for more challenging yoga poses.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Firefly Pose (Tittibhasana)<\/h3>\n\n\n\n<p>This pose may look challenging, but it\u2019s all about balance and strength between your arms, legs, and core.<\/p>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin in a forward bend pose (Uttanasana), squat your feet, and keep your legs apart.<\/li>\n\n\n\n<li>Straighten your legs to lift your pelvis.<\/li>\n\n\n\n<li>Place your arms parallel to each other on the floor, with your elbows brushing your inner thighs.<\/li>\n\n\n\n<li>Lift your legs above the ground, pointing them up from your shoulders and balancing to hold the position.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/tittibhasana-pose-1024x683.jpg\" alt=\"Woman Performing Firefly Pose (Tittibhasana)\" class=\"wp-image-29648\" style=\"aspect-ratio:1.5000284786694766;width:435px;height:auto\" title=\"Woman Performing Firefly Pose (Tittibhasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/tittibhasana-pose-980x653.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/tittibhasana-pose-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stretches the inner groin and back torso.<\/li>\n\n\n\n<li>Strengthens your arms and improves focus.<\/li>\n\n\n\n<li>Develops balance and improves digestion with daily practice.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. King Pigeon Pose (Kapotasana)<\/strong><\/h3>\n\n\n\n<p>This seated back-bending asana is suggested for intermediate students.<\/p>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kneel with your knees close together.<\/li>\n\n\n\n<li>Inhale and move your chin towards your sternum.<\/li>\n\n\n\n<li>Push your hips up and forward, then lean your neck and shoulders as far as you can.<\/li>\n\n\n\n<li>When your chest is lifted to its maximum, release your head back.<\/li>\n\n\n\n<li>Keep your thighs perpendicular to the floor, touch your feet with your palms and fingers, and place your crown on the ground.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/woman-stretching-pigeon-pose-1024x683.jpg\" alt=\"Woman Performing King Pigeon Pose (Kapotasana)\" class=\"wp-image-29649\" style=\"aspect-ratio:1.5000284786694766;width:435px;height:auto\" title=\"Woman Performing King Pigeon Pose (Kapotasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/woman-stretching-pigeon-pose-980x653.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/woman-stretching-pigeon-pose-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stretches the entire body and improves posture.<\/li>\n\n\n\n<li>Promotes stable blood pressure, better circulation, a calm mind, and relief from neck, shoulder, and back stiffness.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More: <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/7-incredible-health-benefits-of-half-pigeon-pose-yoga-ardha-kapotasana\/\">7 Incredible Health Benefits of Half Pigeon Pose Yoga (Ardha Kapotasana)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Peacock Pose (Mayurasana)<\/strong><\/h3>\n\n\n\n<p>A hand-balancing Hatha Yoga pose, part of advanced yoga practices, that energizes your body organs and symbolizes love and immortality.<\/p>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bend your knees and sit on the ground.<\/li>\n\n\n\n<li>Place your palms parallel below your abdomen on the floor.<\/li>\n\n\n\n<li>Drop your head forward and use your core strength to lift your lower body.<\/li>\n\n\n\n<li>Keep your legs together and elevated.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/peacock-pose.png\" alt=\"Woman Performing Peacock Pose (Mayurasana)\" class=\"wp-image-29650\" style=\"aspect-ratio:1.4992599339633383;width:406px;height:auto\" title=\"Woman Performing Peacock Pose (Mayurasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/peacock-pose.png 1000w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/peacock-pose-980x654.png 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/peacock-pose-480x320.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1000px, 100vw\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tones the abdomen, improves the digestive system, and strengthens forearms and wrists.<\/li>\n\n\n\n<li>Helps fight diabetes, infections, and piles.<\/li>\n\n\n\n<li>Daily practice opens the Manipura Chakra.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/7-incredible-health-benefits-of-mayurasana-peacock-pose\/\">7 Incredible Health Benefits of Mayurasana (Peacock Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Pose Dedicated to Sage Koundinya (Eka Pada Koundinyasana)<\/strong><\/h3>\n\n\n\n<p>It is advisable to master crane poses before attempting some of the most advanced yoga poses.<\/p>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat and place your hands on the floor next to your left thigh.<\/li>\n\n\n\n<li>Twist your torso to the left, bend your elbows slightly, and stretch your legs straight.<\/li>\n\n\n\n<li>Rest your left thigh on your right arm and keep your legs stretched opposite to each other.<\/li>\n\n\n\n<li>Switch sides.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Koundinyasana-1.jpg\" alt=\"Woman Performing Eka Pada Koundinyasana\" class=\"wp-image-29651\" style=\"aspect-ratio:1.5000212684503806;width:509px;height:auto\" title=\"Woman Performing Eka Pada Koundinyasana\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Koundinyasana-1.jpg 600w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Koundinyasana-1-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 600px, 100vw\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Re-energizes the spine and improves metabolism.<\/li>\n\n\n\n<li>Enhances balance and strengthens the shoulders, wrists, and arms.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Read More- <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/top-5-health-benefits-of-eka-pada-koundinyasana\/\">Top 5 Health Benefits of Eka Pada Koundinyasana<\/a><\/em><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Scorpion Pose (Vrschikasana)<\/strong><\/h3>\n\n\n\n<p>An inverted asana in modern yoga.<\/p>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a forearm stand.<\/li>\n\n\n\n<li>Bend your knees, lift your head up, and move your body into a deep C-shaped position towards your head.<\/li>\n\n\n\n<li>Touch your toes to the crown of your head, moving one leg at a time to the floor.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/scorpion-pose-1024x683.jpg\" alt=\"Woman Performing Scorpion Pose (Vrschikasana)\" class=\"wp-image-29652\" style=\"aspect-ratio:1.5000284786694766;width:384px;height:auto\" title=\"Woman Performing Scorpion Pose (Vrschikasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/scorpion-pose-980x653.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/scorpion-pose-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enhances endurance, promotes smooth blood circulation, improves flexibility, and enhances balance skills.<\/li>\n\n\n\n<li>Acts as a cardio workout, increasing perseverance and balance.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Bound Angle Headstand Pose (Baddha Kona Sirsasana)<\/strong><\/h3>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin in Balasana (Child\u2019s pose) and interlock your fingers to create a strong base for your head.<\/li>\n\n\n\n<li>Lift your lower body and rest your head vertically on the ground.<\/li>\n\n\n\n<li>Bend your knees and join your feet together, as in a Namaste gesture.<\/li>\n\n\n\n<li>Focus between your eyebrows and breathe.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"490\" height=\"382\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/headstand-pose-bound-angle-legs.jpg\" alt=\"Bound Angle Headstand Pose (Baddha Kona Sirsasana)\" class=\"wp-image-29653\" title=\"Bound Angle Headstand Pose (Baddha Kona Sirsasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/headstand-pose-bound-angle-legs.jpg 490w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/headstand-pose-bound-angle-legs-480x374.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 490px, 100vw\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Opens the Ajna chakra (third eye awakening).<\/li>\n\n\n\n<li>Improves focus, blood circulation, and strengthens the arms, shoulders, and spine.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. One-Legged Wheel Pose (Eka Pada Chakrasana)<\/strong><\/h3>\n\n\n\n<p><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie flat on the ground and come into Chakrasana pose.<\/li>\n\n\n\n<li>Slowly lift one leg while keeping the other fixed on the ground.<\/li>\n\n\n\n<li>Flex your toes and interchange legs as you breathe.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"225\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-992.png\" alt=\"One-Legged Wheel Pose (Eka Pada Chakrasana)\" class=\"wp-image-21333\" style=\"width:350px\" title=\"One-Legged Wheel Pose (Eka Pada Chakrasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-992.png 225w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-992-150x150.png 150w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-992-96x96.png 96w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Relieves stress, anxiety, and <strong>depression<\/strong>.<\/li>\n\n\n\n<li>Strengthens belly muscles and thighs, and stimulates the digestive system.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em><strong>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/7-incredible-health-benefits-of-eka-pada-pranamasana\/\">7 Incredible Health Benefits of Eka Pada Pranamasana<\/a><\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h4>\n\n\n\n<p>Advanced yoga asanas demand strength, flexibility, and focus, offering practitioners a unique opportunity to deepen their practice and achieve both physical and mental harmony. These challenging poses build resilience, improve endurance, and expand your body\u2019s range of motion. Beginning the journey of advanced yoga poses can be both exciting and rewarding, but it\u2019s essential to approach them with patience, mindfulness, and proper guidance to ensure safety and maximize benefits.<\/p>\n\n\n\n<p>Integrating these advanced asanas into your regular practice enhances not only your physical abilities but also your mental and emotional balance. They cultivate self-awareness, allowing you to connect more deeply with your breath and body. This mindful connection improves concentration, fosters inner calm, and helps you navigate daily stress with greater ease. Over time, mastering these poses can nurture confidence, a positive mindset, and overall well-being.<\/p>\n\n\n\n<p>At <strong><a href=\"https:\/\/www.rishikulyogshala.org\/\">Rishikul Yogshala<\/a><\/strong>, we support yoga practitioners at every stage of their journey. Our <a href=\"https:\/\/www.rishikulyogshala.org\/200-hour-yoga-teacher-training-in-kerala\/\"><strong>Residential 200 hour Yoga Teacher Training<\/strong><\/a> and <strong><a href=\"https:\/\/www.rishikulyogshala.org\/300-hour-yoga-teacher-training-in-kerala\/\">300 hour Yoga Teacher Training in India<\/a><\/strong> provide comprehensive guidance to safely explore advanced poses, deepen your understanding of yoga, and unlock your full potential \u2014 both on and off the mat.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Last Updated On: 08-01-2026<\/em><\/strong><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Yoga is more than just a practice; it&#8217;s a feeling that you carry with you, helping you maintain calm and joy throughout your life. In a world full of social upheavals, emotional outbursts, and stubborn attitudes, practicing the ancient art of Yoga can bring flexibility and balance to your life. With dedication and determination in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13486,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<!-- wp:paragraph -->\n<p><em>Yoga has many definitions, but Yoga is more than just about the\npractice, it is a feeling you take with you forever to maintain your calm. It\nis, in fact, a joyful activity to reunite the souls!<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In this uptight world of social upheavals,\nemotional outbursts, and stubborn attitude, gain some flexibility in your life\nby practicing the ancient art of Yoga. Advance your understanding of yoga\nasanas by adopting a dedicated approach of self-practice and determination. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As much as the feeling of finally mastering a\npose will give you sheer happiness of victory, but more importantly, the\nlearning process will heal you from within. To stand out in your yoga class and\nreally show that you excel in your work, you need to put extra efforts to make\nyour mark. This is why we have come up with the steps and benefits of our top 7\nadvanced yoga poses. Let\u2019s go through them.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Top 7 Advanced Yoga Poses<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>Firefly Pose (Tittibhasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15393,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-firefly-pose.jpeg\" alt=\"top-7-advance-yoga-poses-firefly-pose\" class=\"wp-image-15393\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p>This pose is not as challenging as it\nappears it\u2019s all about the balance and strength between your arms, legs, and\ncore.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Come into a forward bend pose or\nUttanasana, squat your feet and keep your legs apart. Then, straighten your\nlegs enough to lift your pelvis. Now, place your arms parallel to each other on\nthe floor, your elbow should brush your inner-thigh. Stretch and lift your legs\nabove the ground, pointing them up from your shoulders away from each other,\nand balance to hold the position.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It stretches the inner groin and back\ntorso, strengthens your arms, and sharpens your focus. Apart from that, daily\npractice of the asana leads to the development of a sense of balance and\nimproves digestion.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>King Pigeon Pose (Kapotasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>It is a seated back bending asana,\nsuggested for intermediate students.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15394,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-king-pigeon-pose.jpg\" alt=\"top-7-advance-yoga-poses-king-pigeon-pose\" class=\"wp-image-15394\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kneel, and keep your knees closer to each other. Inhale, and move your chin towards the sternum. By pushing your hips up and forward, then lean back your neck and shoulders as far as you can stretch. When your chest is lifted at its maximum, you can release your head back. Remember to keep your thighs perpendicular to the floor. Your palms and fingers should touch your feet as you place your crown on the ground. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This pose stretches the entire body\nand improves your posture. Also, one who indulges in its daily practice,\nexperiences stable blood pressure, better blood circulation, calm mind and\nrelief from stiffness in the neck shoulders and back. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>Peacock Pose (Mayurasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>It is a hand balancing Hatha Yoga\nasana which energizes your body organs. The peacock symbolizes love and\nimmortality. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15395,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-peacock-pose.jpeg\" alt=\"top-7-advance-yoga-poses-peacock-pose\" class=\"wp-image-15395\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Bend your knees and sit on the\nground. Now, place your palms parallel right below your abdomen, on the floor.\nThen drop your head forward, and by using your core strength, lift your lower\nbody up from the ground. Keep your legs together, and elevated further up from\nthe rest of your body.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Mayurasana tones up your abdomen improve digestive system and strengthen your forearms and wrists. It fights diabetes, infections, and piles. Another major benefit of this asana is that daily practice results in the opening of the Manipura Chakra. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.rishikulyogshala.org\/7-incredible-health-benefits-of-mayurasana-peacock-pose\/\">7 Incredible Health Benefits of Mayurasana (Peacock Pose)<\/a><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>Pose dedicated to Sage Koundinya (Eka Pada\n     Koundinyasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>It is suggested that first master\ncrane poses before trying this.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15396,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-eka-pada-koundinyasana.jpeg\" alt=\"top-7-advance-yoga-poses-eka-pada-koundinyasana\" class=\"wp-image-15396\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squat and place your hands on the\nfloor next to the thigh of the left. Then, twist the torso to the left. Bend\nthe elbows slightly and stretch your legs straight. Shift forward and rest the\nleft thigh on the right arm. Now, keep your legs stretched right opposite to\neach other. Switch sides!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This pose re-energizes the spine and improves metabolism. The pose also enhances the sense of balance and strengthens the shoulders, wrists and arms. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.rishikulyogshala.org\/top-5-health-benefits-of-eka-pada-koundinyasana\/\">Top 5 Health Benefits of Eka Pada koundinyasana<\/a><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>Scorpion Pose (Vrschikasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>It is an inverted asana in modern\nyoga.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15397,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-scorpion-pose.jpeg\" alt=\"top-7-advance-yoga-poses-scorpion-pose\" class=\"wp-image-15397\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Start by balancing in a forearm\nstand. Now bend the knees and lift your head up. Then move your body in a deep,\nC shaped position towards your head. Your feet should touch each other even if\nknees are separate. Take your toes to the crown of your head. In order to break\nthrough, move one leg at a time to the floor.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Better endurance level, smooth blood\ncirculation in body and mind. It gives flexibility and balancing skills to your\nbody. The asana is also works as a cardio workout and increases perseverance\nand balance. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>Bound Angle Headstand Pose (Baddha Kona\n     Sirsasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15398,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-bound-angle-headstand-pose.jpg\" alt=\"top-7-advance-yoga-poses-bound-angle-headstand-pose\" class=\"wp-image-15398\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Begin with Balasana\/Child\u2019s pose, and interlock your fingers to create a strong base to place your head. Now, lift up your lower body and rest your head vertically on the ground. Then balance to bend your knees to join the feet like you are doing Namaste. Concentrate between your eyebrows and breathe.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It helps to open the Ajna chakra (third\neye awakening). Regular practice of the asana leads to improved focus, better\nblood circulation, strengthened arms, shoulders and spine as well as activation\nof the different energy points. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li><strong>One-Legged Wheel Pose (Eka pada Chakrasana)<\/strong><\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:gallery {\"linkTo\":\"none\"} -->\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped\"><!-- wp:image {\"id\":15400,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-full\"><img src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2019\/05\/top-7-advance-yoga-poses-eka-pada-chakrasana.jpeg\" alt=\"top-7-advance-yoga-poses-eka-pada-chakrasana\" class=\"wp-image-15400\"\/><\/figure>\n<!-- \/wp:image --><\/figure>\n<!-- \/wp:gallery -->\n\n<!-- wp:paragraph -->\n<p><strong>Steps:<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lie down flat on the ground and come\ninto the Chakrasana pose. Then slowly lift one leg up in the air, and keeping\nthe other one fixated on the ground. Bring your leg up as straight as possible\nby flexing your toes. Interchange legs as you breathe.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This pose helps relieves stress, anxiety, and depression. Also, the pose helps in the strengthening of the belly muscles and thighs and stimulates the digestive system. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Read More:<\/strong> <a href=\"https:\/\/www.rishikulyogshala.org\/top-7-health-benefits-of-eka-pada-sirasana-one-leg-behind-head-pose\/\">Top 7 Health Benefits of Eka Pada Sirasana (One leg behind head pose)<\/a><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Get started today to reach your fitness and\nmental-health goals because everybody needs an upgrade.<\/p>\n<!-- \/wp:paragraph -->","_et_gb_content_width":"","_lmt_disableupdate":"","_lmt_disable":"","_joinchat":[],"footnotes":""},"categories":[523],"tags":[],"class_list":["post-10088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-poses-and-sequences"],"modified_by":"Rishikul Yogshala","_links":{"self":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/10088","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/comments?post=10088"}],"version-history":[{"count":32,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/10088\/revisions"}],"predecessor-version":[{"id":29661,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/10088\/revisions\/29661"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media\/13486"}],"wp:attachment":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media?parent=10088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/categories?post=10088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/tags?post=10088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}