Which yoga pose have you been longing to conquer? While challenging poses may require time and dedication, the benefits are incredibly rewarding. Advanced yoga poses call for focus, control, balance, strength, and flexibility. They also enhance proprioception, which improves muscle activation, stability, and speed—helping you move more efficiently in daily life and in sport.
Here’s a list of 10 highly practiced and photogenic yoga poses. Which one are you most excited to unlock?
1. Lotus Pose (Padmasana)
Padmasana, or Lotus Pose, is one of the most revered poses in yoga and has been practiced for centuries. Traditionally, it is used during meditation and breathing exercises to cultivate stability and calm. In this pose, the feet face upwards like lotus petals, symbolizing enlightenment and courage. 
2. Crow Pose (Bakasana)
Bakasana, or Crow Pose, is a popular arm balance that many beginners aspire to achieve. It requires coordinated strength to lift the body and maintain balance, engaging the arms, core, and focus simultaneously.
3. Compass Pose (Parivrtta Surya Yantrasana)
Compass Pose demands flexible shoulders and hamstrings to achieve the full expression of the pose. You’ll feel deep stretches in the legs and hips while activating your core and shoulders for stability. To master this pose, consistent work on hip opening and leg flexibility is essential.
4. Hanumanasana (Monkey Pose)
Hanumanasana, also called Monkey Pose, is an advanced split that many beginners aspire to. While the full split may seem intimidating, consistent practice on hamstrings, glutes, and groin flexibility will make this pose gradually attainable.
5. Handstand (Adho Mukha Vrksasana)
Handstands are not just visually impressive—they are an incredible display of strength and balance. This pose boosts blood circulation, reduces stress, and builds upper-body power, making it one of the most desirable yoga achievements.
6. King Pigeon Pose (Eka Pada Rajakapotasana)
King Pigeon Pose combines strength and flexibility across the body. It is often included in yoga flows as a deep hip opener, helping release tension and improve overall mobility. Its visual appeal also makes it a favorite in many yoga sequences.
7. Wheel Pose (Urdhva Dhanurasana)
Urdhva Dhanurasana, or Wheel Pose, is a classic backbend demonstrating strength, elegance, and flexibility. It stretches the chest, shoulders, and back deeply while opening the hips. Practitioners love it for both its physical benefits and the mental clarity and balance it promotes.
8. Flying Pigeon Pose (Eka Pada Galavasana)
Flying Pigeon is a challenging balance pose that tests hip and shoulder flexibility. Mastery requires strength, concentration, and body awareness. It stretches the leg fascia, opens the hip flexors, extends the chest, and improves overall balance.
9. Headstand (Sirsasana)
Sirsasana, the “King of Yoga Poses,” involves more than just being upside down. Every step toward inversion is critical. In Iyengar Yoga, it is considered a cornerstone pose, highly praised by B.K.S. Iyengar.
10. Wild Thing Pose (Camatkarasana)
Wild Thing is a backbend that opens the chest and boosts confidence and vitality. Frequently practiced in Vinyasa Yoga flows, it stretches the body fully, opens the heart chakra, and brings a sense of joy and fulfillment.
Practice Is a Journey
Remember, yoga has no finish line. As your skills grow, your poses will evolve. Embrace patience and grace while continuously improving your practice, and enjoy the journey of self-discovery along the way.
