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Yoga is a spiritual, ascetic and physical set of practices focusing on breathing, movement, posture, and meditation. Yoga, translated as ‘union’ or ‘connection,’ is an ancient Hindu teaching that is undergone for a variety of purposes including health, relaxation, rehabilitation, and exercise.

One Handed Tree Pose is an advanced inversion where the Yogi balances just on one hand with the legs and other arm extended, it takes a lot of strength! Yogi’s should master the regular Handstand first to prepare for the full expression. It takes a lot of strength and focus to get into and stay in One Handed Tree Pose. The Yogi will most likely begin in a handstand, then shift the weight to one hand, breathing steady and engaging the core for balance, the Yogi will end up on one hand with the legs spread and the other arm extended.

One Legged Forearm Wheel Pose is an advanced posture combining other postures to make for a truly challenging balancing back bend. One Legged Forearm Wheel will open up the chest and stretch the entire front of the body, as well as the quads, and require a lot of strength and flexibility. To do One Legged Forearm Wheel, the Yogi should get comfortable in the regular expression of wheel pose to begin. Once in Wheel Pose, the Yogi can lower to the forearms and extend one leg out.

Split Leg Handstand Pose is an advanced posture that combines other Yogi postures together and makes for a real challenging balance. Split Leg Handstand strengthens the arms, back, abs and glutes while also helping to build focus and concentration. To do Split Leg Handstand Pose, the Yogi will move into a Handstand, engage the core, and move one leg forward and the other back, keeping the knees slightly bent, Yogi’s with the flexibility could straighten the legs. Breath and core strength will be important for success in Split Leg Handstand Pose.

Standing Wall Split Pose is an advanced posture that uses the wall as a prop for the full expression. The wall in Standing Wall Split Pose not only can help with balance but is meant to keep the Yogi mindful of alignment. Yogis with wrist, shoulder or hip issues use caution. To do Standing Wall Split Pose, the Yogi will start in a forward fold with the back of the legs against the wall. Next, lean forward on the hands and lift the left leg up the wall, then move back and work to have the legs flat against the wall with one leg on the mat.

Cat Pose or Marjaryasana is a beginner posture that goes along with Cow Pose. Typically, the Yogi will perform them in conjunction with each other. Specifically, in Cat Pose, the Yogi receives a stretch in the neck, back, and torso. To do Cat Pose, begging on all fours, in a tabletop position with a straight spine. On the exhale, round the spine towards the sky and keep the knees and hands in position. Allow the head to drop but do not tuck the chin too much. Exhale and return to a tabletop or move into Cow Pose as a followup posture.

Extended Hand to Big Toe Pose is an intermediate standing posture where the Yogi balances on one foot. Extended Hand to Big Toe Pose helps with focus and stability while strengthening the legs and stretching the hip flexors. Some preparatory postures are Reclining Hero Pose and Chair Pose. To do Extended Hand to Big Toe Pose, stand in mountain pose and bend the right leg up. Use the right hand to wrap the pointer and middle finger around the big toe then extend the right leg out to the right while balancing on the left foot, the left hand can rest on the right hip. There are a few modifications to this posture, such as just holding the knee with the right leg bent until the Yogi works their way up to the full expression.

Fallen Angel Pose is an advanced posture for the seasoned Yogi. It is a challenging arm balance, twist, and inversion in the category of combined postures. Fallen Angel requires a good amount of arm and hip strength as well as a good sense of balance. Breath is an important part of this pose. Fallen Angel is a beautiful and elegant posture and when done to the full expression and should be taken slowly getting into the posture as well as coming out. Energetically, Fallen Angel has been known to help with leaving the past behind and moving forward.

Warrior I Pose, or Virabhadrasana I is a standing posture great for all levels of Yogi experience. Warrior I Pose opens the hips, chest, and shoulders, and stretches the entire front side of the body as well as the legs and ankles. Warrior I Pose is also known to improve circulation and stability. To do Warrior I Pose, begin in a high lunge with the front knee directly over the ankle. The front toes point straight ahead while the back toes point at a 45-degree angle. Keeping the heels in line with each other, bring the hands to the hips and relax the shoulders down the back. On an inhale, reach the arms overhead, palms facing in. To take this a step further bring the palms together and create a slight arch in the back. Like a true Yogi, use your breath as a guide creating space in the body.

Handstand Scorpion Pose is an advanced posture that is considered one of the most difficult in yoga practice. Like all inversions, Handstand Scorpion Pose takes a lot of focus and balance to pull off, slow and steady breath is key to balancing. This posture strengthens the abs, shoulders, and arms. To do Handstand Scorpion Pose, the Yogi will get into a Handstand and then move the feet to the top of the head, bending the back.

Seated Forward Bend is a foundational posture for all levels of Yogi experience. Seated Foward Bend stretches the back of the legs, the arms, back, shoulders, and neck. Seated Forward Bend is also a grounding posture that helps with issues such as sciatica and tight hamstrings and can be difficult. To do Seated Forward Bend, simply sit on the floor with the legs out front, reach the arms overhead, and fold forward to grab the feet. Try not to hyperextend the knees. This posture can be held for a while, take some slow deep breathes to stretch further into the pose.

Standing Forward Bend is a beginner standing posture where the Yogi simply folds forward from a standing position. Be mindful to keep the feet balanced and grounded. Yogi’s can do a variety of things with their arms to get different types of stretches. To do Standing Forward Bend Pose, simply stand and fold forward slowly bringing the hands to the earth.

Mountain Pose, or Tadasana in Sanskrit, is a beginner standing posture commonly used multiple times within yoga practice. Mountain Pose is known as a foundational posture and the basis of all other Yoga poses. Mountain Pose helps with posture, alignment, increases circulation, and relieves pain. To do Mountain Pose, stand on two feet, put a slight bend in the knees, tuck the tail bone, roll the shoulders back and into alignment, and slightly tuck the chin while the hands lay alongside the length the body. In Mountain Pose, ground through the feet and allow the energy to run through the body through the crown of the skull, grounding through the 4 corners of the feet into the earth.

Tree Pose is a standing posture in which the Yoga will balance on one foot while bending the opposite leg and placing the foot on the inner thigh of the standing leg. Tree Pose helps the Yogi with balance and stability. Tree Pose tones the feet, legs, and glutes. To do Tree Pose, begin standing on two feet in Mountain Pose. Lift one leg, bend the knee, and bring the sole of the foot to the inner thigh. Find balance, breathe, and extend the arms overhead while grounding through the standing foot.

Noose Pose is an intermediate posture that opens the hips, shoulders and chest and stretches the ankles and groin. Noose Pose can help Yogi’s improve their posture and help move along digestion as well. Some preparatory postures to Noose Pose include Hero Pose, Garland Pose, and Hero Pose. To do Noose Pose, the wall can be used as a prop at first to help with balance and also use as an anchor to the twist. Yogi’s with knee, lower back, or herniated disk, use caution in Noose Pose. This one can get complicated, ask a fellow Yogi for help getting into this posture!

Camel Pose is an intermediate back bend that stretches the abs, shoulders and chest. Camel Pose can help with back pain, fatigue and strengthens the back muscles. There are a few ways to modify Camel Pose until the Yogi has gained the flexibility needed for the full pose. To do Camel Pose, begin kneeling with the knees about hip width apart with the toes facing back and pushing into the mat, sit back and root down through the feet. Bring the hands around to the ankles and raise the chest, shoulders back. Yogi’s not ready for the full posture, use a block under the hands next to the ankles.

Killer Praying Mantis Pose is an advanced posture that combines a few other poses into one and dives deep into the hips and hamstrings. Postures that can help with achieving Killer Praying Mantis Pose include low lunges, splits, and twists. Yogis with any hip or back issues should use caution. To get into Praying Mantis Pose, the Yogi can begin from standing and move to a high lunge. The idea of this posture is to twist towards the bent leg and work the torso underneath with the hands in a prayer position. This can be a tricky one and takes some work to get into!

Corpse Pose is a beginner, supine posture meant for the end of a practice session. Corpse Pose may seem simple but has been considered one of the more challenging postures in Yoga because it requires the Yogi to completely relax the entire body and mind. To do Corpse Pose, lay on the ground with the feet falling to the sides and the arms a few inches from the body, palms facing up. Begin to relax each part of the body from the toes to the head, using the breath. The true form of this posture is to bring the mind to a state of relaxation just before sleep. Use blankets, blocks and pillows to support the body for complete relaxation.

Pose Dedicated to the Sage Koundinya II is an advanced posture that strengthens arms and wrist as well as tones the belly and spine. Some preparatory poses that help get the body ready for this challenging pose are Reclining Hand-to-Big-Toe Pose, Four-Staffed Limb Pose and Wide-Angled Seated Bend. To do Pose Dedicated to the Sage Koundinya, Yogi’s must prepare the body with a good amount of strength and stability. Beginning in Downward Facing Dog, the Yogi will step far forward with the left leg past the left shoulder and then twist the torso and work to balance the left leg on the left elbow, which is bent at a 90 degree angle while on the hands. The right leg will kick back. This pose is difficult, look for some guidance from an advanced Yogi when trying this pose.

Reclining Hand-to-Big-Toe Pose is a beginner to intermediate stretch that takes the pressure off the spine and can really dig into the hamstrings. A strap can be used until the Yogi and get to the full expression. Yogi’s with tight hamstrings, use a folded blanket under the hips. To do Reclining-Hand-to-Big-Toe Pose, lay flat on the mat then lift the leg straight up and reach for the foot while keeping the shoulders flat on the mat. Until the full expression can be reached, try using a strap as an extension of the arms and gently pull the leg back. Release and try Bridge Pose as a follow up to this posture.

Eight- Angle Pose is an advanced posture that makes that strengthen the arms and wrist and can relieve the body of stress and anxiety. Eight-Angle pose is both an arm balance and a twist, making it a unique and challenging pose. Some preparatory postures include Warrior II and Extended Side Angle. To do Eight-Angle Pose make sure the body is warmed up and ready. There are a few ways to get into the posture from seated on the floor or moving through a flow. The final expression of this posture is to have the legs out to the right, wrapped around the bicep while balancing on the hands. This one can be tricky to get into, ask your local Yogi professional for guidance!

Upward Facing Two-Foot Staff Pose is an intermediate, chest opening inversion that stretches the entire front body as well as opens the chest. Some preparatory postures for Upward Facing Two-Foot Staff Pose include Bow Pose, Supported Headstand, and Upward Plank Pose. To do Upward Facing Two-Foot Staff Pose, lie on the back and bring the feet flat to the floor and prepare as one would for Upward Bow Pose. The difference between this posture and Upward Bow Pose is that the legs stay straight. This pose can be difficult, ask your local Yogi professional for some additional tips!

This forearm stand is an advanced, combination posture that takes a lot of core, arm, and shoulder strength as well as requires flexible hips, steady breathing and focus. Yogi’s can build to the Eagle Legs expression by working with different variations of shoulder stands. To do Forearm Stand Eagle Legs practice postures such as Dolphin, Forearm Plank, Camel Pose, and arm balances. Using a wall is a helpful tool to maintain balance in the pose.

Upward Facing Dog Pose is a beginner to intermediate posture that stretches the chest, opens the shoulders, and helps build strength in the wrist and arms. Upward Facing Dog is used as a transitional posture and can help a Yogi learn to open the chest more efficiently in postures such as Hero Pose. To do Upward Facing Dog, begin by lying face down on the mat. Bring the tops of the feet to the mat and place the hands near the hips. Next, push through the hands and straighten the arms while lifting the hips and thighs off the floor, pushing through the tops of the feet and bringing the shoulder blades behind the heart, opening the chest.

Upward Facing Forward Bend Pose is an advanced seated bind that gives a deep stretch to the hamstrings while challenging the Yogi to balance on just the sit bones. This posture can help with digestion and helps to build strength all over the body while toning the abs, back, and legs. To do Upward Facing Bend Pose, begin seated on the mat with the feet placed on the mat close to the sit bones. Next, grab the feet and pull the feet towards the shoulders, keeping the back straight, then straighten the legs and pull them in towards the torso. Try doing this against a wall until the strength is built to balance.

Low Lunge Mermaid Pose is an advanced posture that stretches the groin, legs, and arms while opening the chest up. Postures like Crescent Warrior can help with achieving this full expression. Low Lunge Mermaid requires a good amount of flexibility in the back, yogis with low back pain use caution. To do Low Lunge Mermaid Pose the Yogi can begin in Downward Facing Dog and step forward with the right foot into a low lunge. Next, place the left knee and shin onto the ground, leaning into the right leg. Taking slow and steady breaths, reach the arms up and over the head and bend the left leg so the toes are pointing up. Bend back and reach for the left ankle.

Peacock Pose is an advanced arm balance that helps the forearms, wrist, back, and legs become stronger. Peacock pose also helps to tone the abs and can be build up to with some preparatory postures such as Four-Limed Staff Pose, or a seated version of Foot Behind the Head pose. It takes a good amount of practice to reach the full expression of Peacock Pose, posture that help build shoulder and core strength will be key to the success of this posture. To do this the Yogi must balance on two hands with the arms at a 90 degree angle, fingers towards the feet, and the body balancing, horizontal to the mat. Yogi’s with wrist issues use caution.

Pose Dedicated to the Sage Koundinya I is an advanced arm balance that helps tone the arms, abs and strengthen the wrist. Beginners may want to use a bolster to support the side leg in this pose. Yogi’s with wrist or lower back injury use caution. To do Pose Dedicated to the Sage Koundinya I, the Yogi will start in a standing position and move into a squat. Theres a few tricky steps here, but the basics are to move to balance the left thigh on the right arm and kick the right leg back into a twisted sort of side split while balancing on the hands with the arms at a 90 degree angle and fingers facing forward. This posture has a lot going on, don’t be intimidated too much, there are quite a few ways to work up to it!

Revolved Extended Side Angle Pose is an intermediate standing twist that requires the Yogi to have a fair amount of flexibility. Using a block at first can help achieve the full expression without compromising alignment. This pose can be used to stretch the legs, knees, and ankles. To do Revolved Extended Side Angle Pose, begin in a low lunge begin in a standing posture and move into a lunge, bringing the right foot forward and rest the hand on the hips. Next, twist to the left hand to the outside of the right knee, keeping the arm straight and extend the right arm overhead. The entire torso should be twisted to the right in this posture. Try a block under the hand to help bring the floor up until flexible enough for the full expression.

Full King Pigeon Pose is an advanced backbend and intense hip opener. Full King Pigeon Pose also helps to open the chest and is known to help with posture, alignment, and alleviate sciatic pain and is also known to help with stiffness in the back. Pigeon Pose is one of the most popular hip openers. To do Full King Pigeon Pose, begin in Downward Facing Dog, lift the left leg back and move it between the hands laying the leg on the mat with the shin horizontal along the top of the mat. The full expression of this posture requires the Yogi to reach back and grab the left leg while reaching over the head to grab the foot. It can be complicated to get into and takes some practice, try some props like a block or blanket to help with support.