15 Hard Yoga Poses You Need to Try (With Simple Steps!)

Yoga develops strength, flexibility, and balance. Some poses are easy, some require being in control, and others require patience. Difficult forms of yoga challenge you and build up your stamina.

These advanced poses build muscle, open up your flexibility, and make you more focused. But, with practice and proper technique, they can be performed safely.

In this blog, we are going to discuss 15 hard yoga poses. We’re going to cover how to do them, what benefits they may offer, beginner tips, modifications, safety considerations, and common mistakes.

1. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

This elongated backbend lengthens the hips and the spine. Additionally, it improves flexibility.

How to Perform:

• Begin in a low lunge, bring one knee forward.
• Stretch the other leg straight ahead of you.
• Curving your lower back, reach for your foot.

Benefits:

• In addition, it opens the hips.
• Increases the flexibility of the body.

Beginners Tips:

• Use a block under your hip.
• Flex your front foot.
• Do not press the stretch too much.

Variations and Modifications:

• Hold a strap around your foot.
• Initially try a half-pigeon pose instead of this pose.
• Place your hands on the floor.

Safety Precautions:

• First, warm up your hips.
• Avoid doing a split if you are in knee pain.

Common Mistakes To Avoid:

• Do not hyperextend your back in a backbend.

2. Sirsasana (Headstand)

The Headstand also called Sirsasana is often regarded as the king of yoga poses because of the many benefits it offers.

How to Perform:

• Kneel, and place your forearms on the floor.
• Interlock your fingers and place and place your head in between them.
• Slowly lift your legs.

Benefits:

• Enhances stability.
• Pumps greater blood circulation.

Beginners Tips:

• Try to be close to a wall.
• Use the strength of your abs to hold the pose.
• Hold your arms very straight.

Variations and Modifications:

• Have a spotter help you.
• Do a tripod headstand.
• Do a bent-knee variation first.

Safety Precautions:

• If you have problems with the neck, don’t do it at all.
• Go for it in a proper tempo.

Common Mistakes To Avoid:

• Try not to arch your back.
• Do not try to put extra weight on your head.
• Always have your core turned on.

3. Natarajasana (Dancer’s Pose)

Dancer Pose will boost your balance and flexibility. It is also an optimum way to make strong the legs.

How to Perform:

• Start straight tall and shift the weight to one foot.
• Grab your opposite ankle and then try to lift it as high as you can.
• Stretch the free side of your body forward.

Benefits:

• Lets you focus better.
• Corrects bad posture.

Beginners Tips:

• Use a wall for support.
• Keep a slight bend in the knee.
• Concentrate on one single object in front of you.

Variations and Modifications:

• Take a strap around your foot.
• Make sure you keep the lifted leg no higher than the other leg.
• Hands don’t get coordination targets.

Safety Precautions:

• Avoid in cases of a knee injury.
• Do not overstretch.

Common Mistakes To Avoid:

• Do not tilt your hips.
• Do not close your chest.
• Stay away from standing knee locking.

4. Eka Pada Bakasana (One-Legged Crow Pose)

This highlights the need for strength and focus, as well as the benefits of core and wrist stability.

How to Perform:

• Commence with the Crow Pose.
• Extend one leg straight backward.
• Make sure your hands are +10-20 strong and stable.

Benefits:

• Strengthens arms.
• Improves balance.

Safety Precautions:

• Don´t use the spring if you have wrist pain.
• Do not hurry up.

Common Mistakes To Avoid:

• Do not lean too far forward.
• Keep your lifted leg engaged.
• Avoid locking elbows.

5. Pincha Mayurasana (Forearm Stand)

It is a strong inversion. It demands control of the core and shoulders.

How to Perform:

• Place forearms on the floor.
• STAGE 2: Kick, Now Into a Balanced Position
• Keep your legs together and strong.

Benefits:

• Builds upper body strength.
• Improves body awareness.

Beginners Tips:

• Use a wall for support.
• Engage your core.
• Press into your forearms.

Variations and Modifications:

• Try one leg at a time.
• Use a block between hands.
• Keep knees bent first.

Safety Precautions:

• Not for you if your shoulders hurt.
• Don’t collapse into your back.

Common Mistakes To Avoid:

• Do not arch your lower back.
• Drop shoulders away from the ears.
• Avoid rushing the lift.

6. Urdhva Dhanurasana (Wheel Pose)

The Wheel Pose or Chakrasana is a profound back bending asana that offers deep muscular stimulation and a manometric effect on the entire body muscles.

Its arch-like backbend opens the entire body. It enhances spine pliability.

How to Perform:

• Lie face down, arms straight at your sides.
• Push up into a backbend.
• Have strong legs and arms.

Benefits:

• Opens the chest.
• Strengthens the back.

Beginners Tips:

• Use a block under your hands.
• Keep feet hip-width apart.
• Press down evenly with your palms.

Variations and Modifications:

• Try a supported bridge pose.
• Lift one leg at a time.
• Hold for a few seconds first.

Safety Precautions:

• Not advisable if you suffer from back problems.
• Do not force the pose.

Common Mistakes To Avoid:

• Keep elbows from flaring out.
• Do not let your knees turn out.
• Engage your core.

7. Astavakrasana (Eight-Angle Pose)

It is an arm balance that tests strength. It also improves flexibility.

How to Perform:

• Start in a seated position.
• Hook one leg over your arm.
• Raise your body and place your legs out.

Benefits:

• Strengthens arms.
• Improves coordination.

Beginners Tips:

• Engage your core.
• Keep a strong grip.
• Lean slightly forward.

Variations and Modifications:

• Use a strap for support.
• Do this by lifting just one foot at a time.
• Try it with bent knees.

Safety Precautions:

• Avoid if you have wrist pain.
• Do not force leg extension.

Common Mistakes To Avoid:

• Do not rush into balance.
• Keep elbows bent.
• Avoid sagging hips.

8. Mayurasana (Peacock Pose)

The Peacock Pose or Mayurasana is a widely promoted asana that strengthens muscles, and tones up one’s body.

Its arm balance strengthens the wrists and core. It also improves digestion.

How to Perform:

• Put hands on the ground, fingers facing back.
• Lean forward, raising your legs.
• Maintain a tight and stable core.

Benefits:

• Strengthens wrists.
• Improves focus.

Beginners Tips:

• Start on the floor with your knees on the ground.
• Keep elbows close together.
• Look slightly ahead.

Variations and Modifications:

• Try raising one leg first.
• Use blocks under your hands.
• Keep knees bent.

Safety Precautions:

• Avoid if you have wrist pain.
• Do not overstrain shoulders.

Common Mistakes To Avoid:

• Keep elbows close.
• Do not collapse your chest.
• Engage your core.

9. Kapotasana (Advanced Pigeon Pose)

Its famous one, Kapotasana or the King Pigeon pose is one of the most elaborate poses that needs flexibility, strength, and concentration.

It is a deep backbend. It needs a lot of flexibility.

How to Perform:

• Kneel on the floor.
• Lean back, reaching for feet.
• Open the chest and hold.

Benefits:

• Opens hips.
• Improves back flexibility.

Beginners Tips:

• Use a wall for support.
• Move slowly into the stretch.
• Keep breathing steady.

Variations and Modifications:

• Grasp a strap around your foot.
• Keep your hands on your lower back.
• Use a block under the hips.

Safety Precautions:

• Avoid if you have back pain.
• Do not force deep bends.

Common Mistakes To Avoid:

• Do not collapse your shoulders.
• Keep hips square.
• Avoid holding your breath.

10. Vasisthasana (Side Plank with Leg Lift)

It accosts tests-core equilibrium. It strengthens the arms.

How to Perform:

• Start in a side plank.
• Lift your top leg.
• Hold and balance.

Benefits:

• Strengthens arms.
• Builds core control.

Beginners Tips:

• Keep your bottom knee down.
• Focus on balance first.
• Keep your hand firm on the floor.

Variations and Modifications:

• Try lifting only a little.
• Use a block under your hand.
• Keep the top hand on the hip.

Safety Precautions:

• Avoid if you have wrist pain.
• Do not twist your hips.

Common Mistakes To Avoid:

• Keep the body in one line.
• Do not let your hips drop.
• Keep the wrist aligned.

11. Eka Pada Galavasana (Flying Pigeon Pose)

Its pose is a mix of arm balance and hip flexibility. It builds strength in the arms and core.

How to Perform:

• Begin in a standing pigeon pose.
• Lean forward and put your hands on the floor.
• Raise your back leg off the floor.

Benefits:

• Improves balance.
• Strengthens wrists and arms.

Beginners Tips:

• Master Crow Pose first.
• Keep your front foot flexed.
• Draw in your belly to keep your body stable.

Variations and Modifications:

• You May Also Like One Foot Lift.
• Use a block under your hands.
• Keep your back leg bent.

Safety Precautions:

• Avoid if you have wrist pain.
• Do not force the stretch.

Common Mistakes To Avoid:

• Keep hips level.
• Do not let the chest drop too low.
• Keep elbows slightly bent.

12. Parivrtta Surya Yantrasana (Compass Pose)

The Compass Yoga Pose or Parivrtta Surya Yantrasana is an intermediate side bending yoga pose of the Ashtanga system of hatha yoga. It pulls your hamstrings, hips, and spine as it tones your abdominal muscles.

Its deep stretch also helps build flexibility. It also improves spinal flexibility.

How to Perform:

• Sit with your legs crossed.
• Grab one leg, with your opposite hand.
• Feel free to rotate your torso as you extend the leg.

Benefits:

• Opens the hips and hamstrings.
• Improves spinal flexibility.

Beginners Tips:

• Use a strap around your foot.
• Keep your back straight.
• Move slowly into the pose.

Variations and Modifications:

• Keep the knee slightly bent.
• Place your sitting hip on a block.
• Grab the shin, not the foot.

Safety Precautions:

• Not recommended if you have back problems.
• Do not overstretch.

Common Mistakes To Avoid:

• Keep shoulders down.
• Do not round your back.
• Engage your core.

13. Tittibhasana (Firefly Pose)

It is a challenging arm balance that takes strength and flexibility. It gives confidence and control.

How to Perform:

• Lower into a squat with hands on the ground.
• Olmstead: Slide arms under thighs; lift feet.
• Extend legs straight out.

Benefits:

• Strengthens core and arms.
• Improves flexibility.

Beginners Tips:

• Keep knees bent at first.
• Sink your fingertips into the ground.
• Lean slightly forward.

Variations and Modifications:

• Use a block under the feet.
• Keep one leg bent.
• Lift one foot at a time.

Safety Precautions:

• Avoid if you have wrist pain.
• Do not force the lift.

Common Mistakes To Avoid:

• Keep elbows slightly bent.
• Do not round the back.
• Keep the core engaged.

14. Bhekasana (Frog Pose)

The yoga posture Mandukasana takes its form from a frog’s natural sitting pose so it bears the name Frog Pose. The Sanskrit terms “Manduka” define a frog and “asana” indicates a pose.

It deep backbend also opens the hips. This one opens up the thighs and stomach.

How to Perform:

• Lie on your stomach and flex your knees.
• Reach behind you and grab your feet.
• Root your feet down and lift your chest.

Benefits:

• Stretches thighs.
• Improves back flexibility.

Beginners Tips:

• Use a strap if needed.
• If lying down, keep elbows close to your body
• Do not push too hard.

Variations and Modifications:

• Try one leg at a time.
• Use a block under your chest.
• Keep thighs closer together.

Safety Precautions:

• Avoid if you have knee pain.
• Do not force the stretch.

Common Mistakes To Avoid:

• Keep feet flexed.
• Avoid overstretching the lower back.
• Engage your core.

15. Hanumanasana (Full Splits Pose)

Surya Yantrasana and Hanumanasana or the split pose are two of the complicated vigorous yoga touches that need strength and length.

It is a deep stretch that imitates a split. It helps with hip & hamstring flexibility.

How to Perform:

• Start in a lunge position.
• Gradually extend your front leg in front of you.
• Ensure that your back leg is straight and your hips are square.

Benefits:

• Stretches hamstrings.
• Improves flexibility.

Beginners Tips:

• Use blocks under your hands.
• Move slowly into the stretch.
• Keep your front foot flexed.

Variations and Modifications:

• Use pillows under the hips.
• Try a half-split version.
• Keep hands on the floor.

Safety Precautions:

• Avoid if you have hip pain.
• Do not force the stretch.

Common Mistakes To Avoid:

• Keep hips aligned.
• Do not round your back.
• Breathe deeply

Conclusion

Many advanced yoga poses take strength, flexibility, and patience to learn. They also promote balance, generate muscle, and boost concentration. It’s important to practice these poses safely so that you don’t injure yourself. Initially, novices should use props for support and modify the poses. 

As always, listen to your body and take it at your own pace. As you practice regularly, your confidence and skill will increase over time. Don’t forget to breathe deeply and stay present in each movement. Yoga is all about the journey, so have fun with it and keep pushing the boundaries!

Source:

Zimmermann, D. (2025, January 21). The 19 Most Difficult Yoga Poses (Part I). Géopélie.

Yoga, S. S. S. O. (n.d.). The top 5 hardest yoga poses and how to train for them – Sri Sri School of Yoga.

Book Source:

Light on Yoga by B.K.S. Iyengar

The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar