If you are not in the mood to go to the gym, lift weights, or take a run, then yoga is a good alternative. The thing about yoga is you can do it almost anywhere - you just need a supportive surface and the right poses. Advanced yoga poses are great when you’ve mastered the basics, but how do you get started? That’s what we’ll focus on in this article, as well as explores poses, and the importance of a routine.

Developing Your Yoga Routine

Before you begin to explore advanced yoga poses, it’s important to master some of the basics. While you’ve been doing yoga regularly, it’s important to ask yourself if you have a routine. A routine for yoga can do a lot when it comes to mastering the poses and then pushing yourself to new limits.

First, it’s important to take a look at your lifestyle and schedule. Doing yoga at the same time every day is very beneficial and helps you get into a routine. While a morning session helps a lot of people get ready for the day, if you struggle with sleep, you might want to consider an evening session instead. You may also want to be more gender specific, which means looking at either yoga for women or men.

Nuu3 ACV gummies

How a Yoga Routine Benefits You

1. Physical Benefits

Yoga has many benefits, and it all starts with the physical advantages that these moves offer you. We’re going to take a look at some of these physical benefits that you can expect:

  • Improves flexibility: There are many types of yoga for flexibility and each type helps to improve flexibility[1] and mobility.

  • May boost immunity: Yoga also stimulates your lymphatic system and helps to improve your immune system[2]. You can even boost these effects by taking NUU3 Natures Superfuel Supplements.

  • May improve cardiovascular functioning: Some of the yoga poses help to improve blood circulation and gradually contribute to a healthier cardiovascular system.

  • Ease arthritis pain: When you have arthritis, gentle yoga poses can also be great for reducing the pain that you experience in your joints. NUU3 Greenpura Supplements can also help here, providing antioxidants to help reduce inflammation.

2. Mental Benefits

The benefits of yoga extend beyond just physical benefits. There are also mental advantages that come with this practice, including:

  • Improved mood: Many people find that their mood improves[3] when they regularly do yoga. This may help you feel calmer and happier throughout the day.

  • Decreased anxiety: If you have anxiety, yoga can help you get a shift in your mindset. This is great for reducing anxiety and may even be beneficial for depression symptoms[4].

  • Sharper brain: Your concentration and focus levels also increase when you do yoga, primarily because the practice helps calm your brain and organize your thoughts.

  • Improved discipline: Yoga eventually becomes a routine - and by following this schedule, you will find that it helps to improve your discipline.

10 Advanced Yoga Poses to Get Started with

Now that you understand the benefits, let’s take a look at a few advanced yoga poses that help you push past the basic moves and enter a new level of benefits.

1. Dhanurasana

Let’s start with something simple - the bow pose. The Dhanurasana involves a backbend, which means you’ll need some flexibility. It’s one of the poses that work on different muscles - the core, your back, and even your chest. It’s good for both stretching and strengthening.

2. Trikonasana

The Trikonasana pose is perfect for people who want to strengthen areas like the groin area and hamstrings. This particular pose also stretches your hips and helps to open up your shoulders, making it great for reducing stiffness in these areas.

3. Bhujangasana

Another backbend pose is the Bhujangasana, which you’ll usually perform as part of a cycle. This pose is perfect for stretching your abdominal muscles, but it also works on the pelvis, as well as your quadriceps.

4. Gomukhasana

Although it might look simple, when you try the Gomukhasana, you’ll quickly discover that it takes effort to master it. This is one of those poses that work on all of your major muscles, making it highly beneficial.

5. Paschimottanasana

Another advanced yoga pose that requires a lot of flexibility is the Paschimottanasana which requires you to sit down with your legs straight in front of you, and then you bring your upper body down toward the floor. It helps with mobility in your spine and works on your entire body’s flexibility.

6. Padmasana

The Padmasana is also commonly referred to as the lotus pose, and while it seems simple, getting into the perfect position does take some practice. It’s not just a popular yoga pose but is often used for meditation in some religions, including Buddhism.

7. Pincha Mayurasana

No list of advanced yoga poses would be complete without the Pincha Mayurasana, sometimes referred to as the feathered peacock pose. It requires exceptional balance and good muscle strength but will do a lot in improving posture and flexibility at the same time. It also helps in relieving stress and effectively clearing your mind.

8. Astavakrasana

Arm strength is needed for the Astavakrasana pose, as you’re going to support your entire body with your hands on the floor. It’s a modern pose, and it is ideal for people who want to work on their overall balance.

9. Vinyasa yoga poses

The Vinyasa yoga practice involves a series of flowing movements, including the downward-facing dog, upward-facing dog, chair pose, plank pose, and mountain pose.

10. Hanumanasana

When it comes to really pushing your flexibility to the max, then the Hanumanasana is good. This one requires your legs to be spread apart - one forward and the other to the back. It’s great for your hamstring, but it also stretches your leg muscles and works on your core.

Precautions to be taken Before Attempting These Advanced Yoga Poses

It’s important to be prepared before performing advanced yoga poses. This means you have to work on improving your flexibility first, as that’s something that these poses demand. It is also essential to always warm up before attempting these poses. You can incorporate a few basic yoga poses like plank and the Vrikshasana.

If you’re a beginner at yoga, try to start with simple poses that aren’t too demanding on your body. If you want to lose weight with yoga, it’s important not to overexert yourself. Rather, take a supplement like NUU3 Apple Cider Vinegar Gummies to support your weight loss while staying within your limits during exercise sessions.


Which yoga pose has the most benefits?

Every single yoga pose that you can do has its benefits. However, the Savasana pose is often mentioned when you pay attention to what people are talking about. This is a really good pose if you want to focus on creating balance throughout the body.

What yoga poses burns the most calories?

The plank is perfect for people who want to burn calories. While not one of the most advanced yoga poses, it’s still a great way to burn excess calories while also targeting your core muscles at the same time.

What is the king of all yoga poses?

The Sirsasana is one of the advanced yoga poses and is considered to be the king of all yoga poses. It involves standing on your head and while it can be hard to achieve, when you master it, you’re going to discover its many benefits.

Final Thoughts

Of course, everyone has their preferences when it comes to exercising but if you’re into yoga, performing some of the advanced yoga poses mentioned in this article may be something to consider working toward. Although they do require strength and flexibility, they’re certainly worth the effort; start with the tips we shared and, in addition to not pushing yourself too hard, always consult with your healthcare provider before embarking on any new exercise regimen.


1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10032532/
2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6937878
3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654
4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/

Amna Eltawil

Amna Eltawil

Amna Eltawil is an Egyptian journalist who grew up on the coast of the Mediterranean in Alexandria, Egypt, before moving to Cairo and getting her bachelor's in journalism. From there, she went on to cover new stories and entertainment news for several local and international platforms. Amna enjoys visiting cities on the Mediterranean reminiscent of her childhood city Alexandria, like Barcelona, and she can never have enough of Paris, where she simply likes to walk the streets of the city and enjoy a simple Parisian crepe or have a chill picnic.

Written by Amna Eltawil

Find similar articles


More stories

The Green Mediterranean Diet: Complete Guide!

If you’ve researched healthy eating, then you’ve most likely already heard about the world's most popular regimen - the Mediterranean diet. There i...

Fatty Liver Diet Plan: Can it Help Reverse Fatty Liver

Your liver is one of the largest organs in your body and its functions are vital to your overall health. Some of its functions are to filter blood,...