Once during a yoga class, a fellow student asked the instructor about the toughest yoga asanas. This got me thinking about difficult yoga asanas. I started to explore the asanas, and it was interesting that our body has more potential and flexibility than we think. I took up the challenge to begin practicing the tough asanas. What I learned is that it is all in the mind. And that’s when my yoga challenge began.
Are you also looking for a good yoga challenge? Poses that will test your sense of balance and flexibility? If you are, you’ve come to the right place. First, let’s understand what we mean by challenging yoga poses. After all, it is such a relative term. What may seem like a piece of cake to one, may be a Herculean task for others.
In general, yoga asanas help you explore the depths of your own physical body. Some asanas seem like everyday stretches and bends that you may not have associated with yoga. Others may require more effort and self-motivation. Perhaps the toughest ones are those where you need to master your mind to master your body. You may not even have dreamt that you could do some of the complicated twists, inversions, and headstands.
For yoga asanas, the difficulty is defined by
- the effort it takes to perform a certain twist or bend position.
- the time you can remain in that pose.
So, are you up for the yoga challenge? See how many of these poses you can do. Do you find them easy? How long can you stay in the pose? Before that, a quick note:
Disclaimer:
- Don’t compare yourself to others. Each person’s experience is unique. No two people can do the same pose in the same way and all the time.
- The great thing about yoga is that almost anyone can master the asanas and breathing exercises with practice. You will not be where you started at the beginning.
- Gradually work your way to these asanas by practice. Either attend a class or get the guidance of the teacher. It’s best if your first attempt at these asanas is in the presence of a certified teacher.
- Remember: yoga is more than asanas. Relax and enjoy this journey of yoga.
Challenging yoga asanas
1) Prasarita Padahastasana (Standing Forward Bend With Feet Apart)
The challenge in this pose is keeping your knees straight while bending. Support your head with a block to reach the floor in case you are not able to touch it at first.
Benefits:
- Lengthens the spine
- Strengthens legs and feet
- Stretches the abdomen
- Increases stability in hips and legs
Did that pose seem like a yoga challenge for beginners? See if the next ones make you go the distance.
~ Gurudev Sri Sri Ravi Shankar
2) Sarvangasana (Shoulder Stand)
So, how strong are your shoulders? This asana tests your ability to balance your entire body on your shoulders. How long can you hold your body in the air? As blood rushes to your brain, you feel a sense of thrill. The longer you stay in this position, the more beneficial it is!
Benefits:
- Stimulates the thyroid glands
- Keeps the spine flexible
- Strengthens the arms and shoulders
- Increases blood supply to the brain
3) Mayurasana (Peacock Pose)
This asana is a test of endurance and perseverance. Most people work their way into the pose over days and weeks.
Benefits:
- Strengthens the arms and shoulder muscles
- Makes the abdomen stronger
- Aids in digestion
- Helps to detoxify the body
Precautions:
- Don’t overexert yourself in an attempt to challenge yourself
- Perform this pose on an empty stomach
- Do not attempt this, if you have wrist or shoulder injuries
How to do it:
- Kneel on the floor with your knees opened wide; sit on your heels
- Keep your palms on the floor between your thighs with the fingers facing backwards
- Rest your elbows on your abdomen and lean forward
- Slowly straighten your legs backwards with your toes touching the floor
- Now, raise your body with your weight on your palms. Use your abdominal muscles to balance your elbows
- Maintain the pose for five seconds, at first. Slowly, increase to one minute, or even more
- If you find the pose difficult, place a block under your feet to support it. Over time, you will be able to do the pose unsupported
4) Hanumanasana (Monkey Pose)
This pose truly tests your gymnastic skills. Can you do a complete split? Some people, especially children, can do it naturally; while others struggle. Like every yoga challenge, you must practice this pose every day to gradually master it.
Benefits:
- Stretches the thighs, abdomen, and groins
- Makes the hips and back more flexible
- Helps release stress and tension
5) Vrischikasana (Scorpion Pose)
This is a challenging pose that is a test of one’s flexibility. It is important to note that this pose should not be attempted by beginners.
Benefits:
- Strengthens the spine, arms, and shoulders
- Helps increase stamina
- Stretches hips, shoulders, and chest
- Enhances your sense of balance
Precautions:
- Ensure you do it on an empty stomach.
- Don’t stay in the position too long as it will take some strength and control to release the position as well.
- Don’t attempt this challenging yoga pose if you have a hip or back ache or an injury.
How to do it:
- Start in shishuasana or child pose
- Bend your forearms at the elbow, and place them on the ground, parallel to each other
- Straighten and stretch your legs
- Slowly lift your legs upwards and come to a headstand
- Bend your legs inwards to form a triangle
- If this is a yoga challenge for beginners, consider using the wall as a support for safety
- Stay in this position for about three breaths. Slowly increase the time you spend in this position
These are just a few of the challenging poses from the world of yoga. Remember that the aim of yoga is more than just to bend. Its purpose is to achieve the union of the body, mind, and spirit.
These challenging yoga poses are taught in advanced courses and Teachers’ Training Programs (TTPs) at the Art of Living. Sri Sri Yoga Level 2 combines asanas and pranayamas with meditation to give you an enriching and wholesome experience. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.
Find a Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in
Based on inputs from Meena Waghray, Faculty, The Art of Living.
