Advanced Yoga Poses, Sanskrit Names and Benefits | Yoga Training App

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Advanced Level Yoga Poses

Get flexible and stronger with these advanced yoga poses. Advanced yoga poses helps you to stretch out joints and abdominal organs and much more. We are giving free yoga training through step by step of each and every advanced yoga poses. Also, you can get yoga poses Sanskrit names and its benefits.

The question is when would you know that you have cleared one level?? The solution is when you start doing beginner level yoga poses and intermediate level yoga poses smoothly. Yoga is not only about showing pretzel instead we all love to see advanced level yoga practitioners and teachers tying themselves into unbelievable knots!

These advanced yoga asanas are recommended not to practice alone. Instead, do this yoga poses advanced under some guidance or teacher. Otherwise, you might get hurt or serious injuries.

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Advanced Yoga Poses Sanskrit Names:

Advanced yoga poses and it’s Sanskrit Names are listed below:

  • Reverse Plank Pose (Purvottanasana)
  • Standing Forward Bend Variation Pose (Uttanasana)
  • Leg Hold Pose (Uttanpadasana)
  • Head to knee 2 Pose (Parivrtta Janu Sirsasana)
  • Leg Straight Out Pose (Utthita Hasta Padangustasana)
  • Hands Together Pose (Pashchima Namaskarasana)
  • Side Plank Hold Pose (Vasistha)
  • Crow Pose Pose (Bakasana)
  • Standing Head to Knee Crane Pose (Dandayamana Janushirasana)
  • Hands and One Leg Pose (Urdhva Prasarita Eka Padasana)


Reverse Plank (Purvottanasana)

advanced yoga poses

Reverse Plank (Purvottanasana) Benefits:

  • Strengthens the arms, wrists, and legs
  • Stretches the shoulders, chest, and front ankles

Reverse Plank (Purvottanasana) Steps:

  1. Sit comfortably on your mat.
  2. Straighten your legs and your hands are either side of the body.
  3. Start sliding your hands at the back pointing towards your feet as much as possible.
  4. Raise your chest up and drop your upper part of the body at the back.
  5. Start lifting your hips to the ceiling. You are again in a slanting position.
  6. Drop the head back and stomach in.
  7. Hold it for 20-30 seconds.
  8. Slowly close your hips down to the floor and relax.


Standing Forward Bend Variation (Uttanasana)

advanced yoga poses

Standing Forward Bend Variation (Uttanasana) Benefits:

  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves a headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Standing Forward Bend Variation (Uttanasana) Steps:

  1. Stand in a mountain pose.
  2. Widen your legs around 3.5 – 4.5 feet apart.
  3. Now to begin, interlace your fingers behind your back and squeeze your shoulders together.
  4. Push your head a little bit back as you inhale and then exhale while forwarding your upper body in between your feet.
  5. Be in this position for 4-6 breaths.


Leg Hold (Uttanpadasana)

hard yoga poses

Leg Hold (Uttanpadasana) Benefits:

  • Cures stomach disorders like acidity, indigestion, and constipation
  • Strengthens the abdominal organs.
  • Strengthens the back and hip and thigh muscles.
  • Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.
  • Cures back pain.
  • Helps to reduce tone the stomach muscles.
  • Helpful for losing weight.
  • Good for diabetes patients.
  • Improve the function of digestive systems.
  • Remove gasses from the intestine.
  • Good for increasing blood circulation around the body.
  • Help to reduce weight in the abdominal area, thighs, and hips.
  • Excellent for 6 packs abs.
  • Improve the function of reproductive organs.

Leg Hold (Uttanpadasana) Steps:

  1. Stand in a mountain pose with feet shoulder width apart.
  2. Then bend both the legs, hold both the arms outwards and palm facing the floor.
  3. Hold it for 4-6 breaths.
  4. Release your hands, back to mountain pose.


Head to knee 2 (Parivrtta Janu Sirsasana)

hard yoga poses

Head to Knee 2 (Parivrtta Janu Sirsasana) Benefits:

  • Stretches the spine, shoulders, and hamstrings
  • Stimulates abdominal organs such as the liver and kidneys
  • Improves digestion

Head to knee 2 (Parivrtta Janu Sirsasana) Steps:

  1. Sit down on the floor with your legs straight.
  2. Now widen your legs as far as possible. Keep your toes pointing to the ceiling.
  3. Make sure that your legs are straight not bent the knee.
  4. Lift your left arm, bend your body to your left and wrap your left ankle with the left hand.
  5. Lift your right arm up.
  6. At the beginning, if you cannot wrap your ankle then just try to hold your shin.
  7. Hold it for 3-8 breaths.
  8. Repeat the same for the other side.


Leg Straight Out (Utthita Hasta Padangustasana)

difficult yoga poses

Leg Straight Out (Utthita Hasta Padangustasana) Benefits:

  • Strengthens the legs and ankles
  • Stretches the backs of the legs
  • Improves sense of balance

Leg Straight Out (Utthita Hasta Padangustasana) Steps:

  1. Stand in a mountain pose.
  2. Place your right hand on your glute.
  3. Bring your left leg forward and hold your toe with the left hand. If you cannot hold your toe you can hold your ankle.
  4. Make sure that your back and leg is straight.
  5. Hold it for 4-6 breaths.
  6. Repeat the same for the other side.


Hands Together (Pashchima Namaskarasana)

difficult yoga poses

Hands Together (Pashchima Namaskarasana) Benefits:

  • Strengthens the legs, ankles, and knees
  • Stretches waist, spine, groins, lungs, and shoulders
  • Stimulates body energy and stamina
  • Enhances the overall functioning of the abdominal organs

Hands Together (Pashchima Namaskarasana) Steps:

  1. Stand in a mountain pose.
  2. Put your hands together like a prayer(namaste).
  3. Bend both the legs to about 90 degrees.
  4. Bend your upper body twisting it towards the right side until you are facing right side.
  5. Bring your right elbow below your right knee. If this is not possible for you in the beginning then just try to hold the pose normally.
  6. Hold it for 3-6 breaths.
  7. Repeat the same for the other side.


Side Plank Hold (Vasistha)

yoga advanced poses

Side Plank Hold (Vasistha) Benefits:

  • Strengthens the arms, belly, and legs
  • Stretches and strengthens the wrists
  • Stretches the backs of the legs (in the full version described below)
  • Improves sense of balance

Side Plank Hold (Vasistha) Steps:

  1. From the table top pose (fingers wide open), move to right-hand side making your left foot straight and set the other foot in front. And just push the weight into the front foot.
  2. Bring your right hand vertical to the floor and fingers pointing to the sky.
  3. Now once you are balanced lift the front foot and set it on top of the other foot.
  4. Look at the sky.
  5. Hold for 3-6 breaths.
  6. Repeat the same for the other side.


Crow Pose (Bakasana)

yoga advanced poses

Crow Pose (Bakasana) Benefits:

  • Strengthens arms and wrists
  • Stretches the upper back
  • Strengthens the abdominal muscles
  • Opens the groins
  • Tones the abdominal organs

Crow Pose (Bakasana) Steps:

  1. Start with the standing position.
  2. Squat down and place your hands on the mat with fingers wide spread.
  3. Widen the knees, breath and then raise your hips towards the sky.
  4. Bend your elbows for balance (if necessary) and begin to shift your weight into the fingertips.
  5. Pick up one foot off the floor at a time.
  6. Your gaze should be between the hands to maintain the balance.
  7. Hold it for 3-6 breaths.
  8. Release your legs and then hands and relax!!


Standing Head to Knee Crane Pose (Dandayamana Janushirasana)

advanced yoga asanas

Standing Head to Knee Crane Pose (Dandayamana Janushirasana) Benefits:

  • Builds mental strength
  • Improves concentration
  • Unifies the mind and body
  • Tightens the abdominal and thigh muscles
  • Good for diabetes
  • Squeezes and flushes out the internal abdominal organs, such as the gall bladder, pancreas, and spleen, as well as the uterus and ovaries
  • Increases flexibility of the sciatic nerves
  • Strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs
  • Strengthens the deltoids, trapezius, latissimus dorsi, scapula, biceps, and triceps
  • Strengthens the muscles of the back

Standing Head to Knee Crane Pose (Dandayamana Janushirasana) Steps:

  1. From mountain pose, shift your weight to your left leg and bend a little bit.
  2. Interlace your fingers and grab the left foot with your hands.
  3. Keeping your back straight and try to straighten your left leg.
  4. If you cannot straighten your leg grab an ankle instead.
  5. Now, slowly bring down your head towards the left knee. Make sure that both your legs and back are straight.
  6. Breathe and hold for 4-6 breaths.
  7. Repeat the same for the other side.


Hands and One Leg Pose (Urdhva Prasarita Eka Padasana)

advanced yoga asanas

Hands and One Leg Pose (Urdhva Prasarita Eka Padasana) Benefits:

  • Calms the brain
  • Stimulates liver and kidneys
  • Stretches hamstrings, calves, back of the leg, front thigh and groin
  • Strengthens thighs, knees, and ankles

Hands and One Leg Pose (Urdhva Prasarita Eka Padasana) Steps:

  1. Start with downward dog pose, fingers wide open.
  2. Now slowly raise your left leg up in the sky and bend to from your knee.
  3. Hold it for 3-6 breaths.
  4. Release your leg and repeat the same for the other side.
  5. If at first, your arms get tired take a break before starting the other.



So, above were the difficult yoga poses which can be practiced every day for your healthy life. This collection of advanced positions should be undertaken with an expert or proper guidance. Do not try hard to achieve the medal! There is one tip to motivate yourself to achieve your goal easily. Do this advanced yoga poses with your friend so that you each other can instruct if anything goes wrong.

Do remember that we do care for you and your health. So here is the link to health tips which are recommended by yoga experts – health tips

Take care of your health and stay tuned!

Buh-bye πŸ™‚

Surabhi Patel

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