Advanced Power Yoga Poses

It's entirely possible to spend years of yoga focusing on basic, low-impact postures designed to tone muscles, foster proper breathing, build balance and improve your flexibility. On the other hand, aggressively physical practitioners of yoga can gain impressive strength doing improbably difficult advanced power yoga poses. As with any advanced form of exercise, you should only attempt these under the guidance of a trained and experienced expert.

Bakasana

Translated, this means crane pose. It is one of the easiest advanced power yoga pose, and a good starting point for people wanting to make a transition to more challenging asanas. To enter crane pose, squat down and plant both hands on the ground, palms flat. Set your curl your legs so your knees lie against your chest and your heels are against your thighs. Set your knees against your triceps and lean forward until you are entirely balanced on your arms. Hold the position, breathing steadily, for as long as is comfortable.

Tolasana

Called scale pose as a reference to the balancing arms of a scale, this is another advanced pose for people transitioning into power yoga. Begin by sitting cross-legged, or in lotus pose if you have the flexibility. Place your palms on the floor on either side of your hips, then extend your arms to lift your bottom and legs off the ground. This pose requires surprising abdominal strength to keep your legs lifted off the ground. At first, using yoga blocks to give you a few extra inches can help you feel successful as you build that strength.

Pincha Mayurasansa

A modified handstand, this is a good training pose for those who later want to perform a full handstand. The name translates to "feathered peacock pose." Begin on all fours, or in downward-facing-dog" posture. From this position, lower yourself onto your forearms. You can then kick up directly into a handstand on your forearms, or bring your knees in and curl yourself upward. At first, it can be helpful to do this posture near a wall for support, to help with balance and to control falls.

Tittibhasana

The "firefly pose" is an impressive posture that combines strength and flexibility. Enter firefly pose from a low squat with your feet just under shoulder distance apart. Place your hands palms down on the floor in front of your hips and between your legs, then shift your center of gravity forward until your weight is entirely on your hands. At this point, you will lift your feet off the floor and extend your legs forward until they are straight, parallel to the floor, and level with your shoulders. Finish by bending forward until your body is folded like a jackknife and supported on your hands.