When people think of yoga, common poses like Downward Dog, Tree Pose, or Warrior come to mind. But yoga is much deeper and more diverse than that. There are hundreds of poses, some of which are rarely practiced or known to the general public. These rare yoga poses challenge not only your body but also your mind, patience, and balance.
Rare poses often come from ancient texts and traditional yoga schools. They require great focus, flexibility, and awareness. While they might look unusual, each pose has a unique purpose—awakening deeper energy, improving strength, or calming the mind.
In this article, we’ll explore the world of rare yoga poses, their meanings, benefits, and why they’re considered the hidden gems of yoga.
What Makes a Yoga Pose “Rare”?
A yoga pose becomes “rare” for several reasons:
- It’s physically demanding and requires advanced flexibility.
- It’s less taught in modern yoga classes.
- It comes from ancient yoga traditions that few practice today.
- It requires deep focus or energetic awareness rather than just strength.
These poses are not meant for beginners but can inspire practitioners to expand their practice with curiosity and respect.
1. Koundinyasana (Sage Koundinya Pose)
Sanskrit Meaning: Named after the sage Koundinya
Type: Arm Balance Pose
How to Do It:
- Begin in a low lunge with your right leg forward.
- Place your hands on the floor and twist your torso to the right.
- Shift your weight onto your arms and lift both legs off the ground.
- Balance as your body forms a diagonal line.
Benefits:
- Strengthens the arms and wrists
- Improves core stability
- Enhances balance and focus
- Stretches the spine and shoulders
Why It’s Rare:
Koundinyasana requires strength, flexibility, and excellent coordination. It’s rarely included in group yoga classes because it needs careful alignment and control.
2. Astavakrasana (Eight-Angle Pose)
Sanskrit Meaning: “Eight Bends” or “Eight Curves”
Type: Arm Balance
How to Do It:
- Sit with legs extended forward.
- Bend one knee and hook it over your shoulder.
- Cross your ankles and press your palms into the ground.
- Lift your body and twist slightly to one side.
Benefits:
- Strengthens arms and shoulders
- Increases flexibility in hips and hamstrings
- Improves balance and concentration
Why It’s Rare:
This pose challenges both strength and flexibility. It takes time to develop the control needed to balance the body while twisting.
3. Yoganidrasana (Yoga Sleep Pose)
Sanskrit Meaning: “Yogic Sleep Pose”
Type: Forward Fold / Reclining Pose
How to Do It:
- Lie on your back.
- Bring both legs over your head so that your feet come near your shoulders.
- Hook your feet behind your head if possible.
- Relax your hands at your chest or in a prayer position.
Benefits:
- Deeply stretches the spine and hips
- Calms the nervous system
- Increases flexibility and inner focus
Why It’s Rare:
Yoganidrasana is an intense hip opener and spinal stretch. It’s rarely seen outside advanced yoga or Ashtanga classes.
4. Viparita Chakrasana (Upward Bow Variation)
Sanskrit Meaning: “Inverted Wheel Pose”
Type: Backbend
How to Do It:
- Start in Wheel Pose (Chakrasana).
- Slowly lift one leg and reach one hand toward the ankle to grab it.
- Hold the pose with steady breathing.
Benefits:
- Opens the chest and heart
- Strengthens arms and legs
- Improves spinal flexibility
- Boosts energy and confidence
Why It’s Rare:
This is an advanced backbend that requires deep flexibility and strength in the shoulders and spine.
5. Eka Pada Sirsasana (Leg Behind the Head Pose)
Sanskrit Meaning: “One Leg Behind the Head”
Type: Hip Opening Pose
How to Do It:
- Sit in a comfortable position.
- Lift one leg and slowly place it behind your head.
- Keep your spine tall and breathe deeply.
Benefits:
- Increases hip flexibility
- Strengthens the core and back
- Encourages patience and focus
Why It’s Rare:
This pose requires extreme flexibility in the hips and hamstrings. It’s best practiced under expert supervision.
6. Ganda Bherundasana (Chin Stand Pose)
Sanskrit Meaning: “Formidable Face Pose”
Type: Advanced Inversion
How to Do It:
- Start in Downward Dog.
- Move into a forearm balance and slowly lower your chin toward the mat.
- Keep your legs lifted high and your chest open.
Benefits:
- Strengthens shoulders and neck
- Increases blood flow to the brain
- Improves balance and courage
Why It’s Rare:
This pose demands arm strength, courage, and balance. It’s not often taught because of its difficulty and the need for safety.
7. Mayurasana (Peacock Pose)
Sanskrit Meaning: “Peacock Pose”
Type: Arm Balance
How to Do It:
- Kneel and place your hands on the floor with fingers facing back.
- Rest your abdomen on your elbows.
- Lean forward and lift both legs off the floor, balancing on your hands.
Benefits:
- Improves digestion
- Strengthens wrists and forearms
- Builds focus and inner strength
Why It’s Rare:
Mayurasana takes time to master, as it requires perfect balance and core control. It’s an ancient pose mentioned in old yoga scriptures.
8. Pungu Mayurasana (Wounded Peacock Pose)
Sanskrit Meaning: “One-Arm Peacock Pose”
Type: Arm Balance
How to Do It:
- Begin in Mayurasana position.
- Shift your weight onto one arm while keeping the other arm behind your back.
- Lift your legs and hold steady.
Benefits:
- Builds extreme arm strength
- Enhances focus and determination
- Strengthens core and spine
Why It’s Rare:
This is a one-arm variation of Mayurasana. It demands years of strength training and is rarely practiced even by experienced yogis.
Benefits of Practicing Rare Yoga Poses
Though challenging, rare yoga poses offer deep benefits for both body and mind:
Physical Benefits
- Improves flexibility and balance
- Builds core, arm, and leg strength
- Enhances blood flow and endurance
- Boosts energy and stamina
Mental Benefits
- Increases patience and determination
- Improves focus and mindfulness
- Reduces fear of failure and builds confidence
Spiritual Benefits
- Connects body and breath deeply
- Awakens energy centers (chakras)
- Promotes self-awareness and discipline
Safety Tips Before Practicing Rare Yoga Poses
- Always warm up before attempting advanced poses.
- Practice under the supervision of a trained yoga instructor.
- Do not force your body; progress slowly.
- Focus on your breath and body alignment.
- Avoid if you have injuries or health conditions.
Remember, yoga is not about perfection—it’s about connection and progress.
Conclusion
Rare yoga poses remind us that yoga is not just physical—it’s a journey of patience, courage, and inner growth. While they might look impressive, the true goal is not to master every pose but to understand your body and mind better.
If practiced with care and respect, these rare postures can open up new dimensions in your yoga journey. They challenge your limits and bring a sense of strength, calmness, and spiritual awakening.
So, whether you’re an advanced practitioner or simply curious, exploring these rare yoga poses can be a powerful step toward self-discovery and transformation.
Sources:
McCrary, M., & McCrary, M. (2022, October 12). 5 uncommon yoga poses. Yoga Journal.
6 Old School Poses that Deserve a Comeback. (2019, September 30).
Mateo, A. (2019, April 12). 8 unique yoga poses you’ve never tried before. Runner’s World.
