If youβve mastered the basics and want to push your limits, this 60-minute advanced yoga flow is designed to challenge strength, flexibility, and balance while enhancing mental focus and breath control.
πΉ Why Advanced Yoga?
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Builds full-body strength through challenging holds
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Deepens flexibility with intense stretching postures
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Enhances balance & control through inversion work
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Expands mental resilience with breath-focused endurance
Pssst. Have you bought a yoga mat yet?
π Letβs push beyond limits, breathe deeply, and elevate your practice! π

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π₯ 60-Minute Advanced Yoga Flow
π Dynamic Warm-Up (10 Minutes)
Before diving into advanced poses, weβll awaken the body, improve mobility, and activate the core.
1. Breathwork (Ujjayi Pranayama) (2 Minutes)
- Slow, controlled inhales & exhales with slight throat constriction.
- Why? Increases mental focus & oxygen flow for intense postures.
2. Sun Salutation B (3 Rounds, 5 Minutes)
- Flow through Chair Pose, Chaturanga, Upward Dog, and Warrior I.
- Why? Activates upper body, legs, and core for strength.
3. Standing Forward Fold to Crow Pose (3 Minutes)
- Flow between Uttanasana & Bakasana (Crow).
- Why? Strengthens wrists, shoulders, and core for arm balances.
πͺ Strength & Balance Flow (40 Minutes)
π Repeat this sequence 2-3 times for mastery!
4. Flying Crow Pose (Eka Pada Bakasana) (1 Minute Each Side)
- Extend one leg straight while balancing in Crow.
- Why? Develops arm & core strength with balance control.
5. One-Legged Side Plank (Vasisthasana) (1 Minute Each Side)
- Stack feet, lift one leg, extend the top arm.
- Why? Builds shoulder & oblique strength.
6. Forearm Stand (Pincha Mayurasana) (2 Minutes)
- Kick up into a forearm-supported inversion.
- Why? Strengthens shoulders & deepens breath control.
7. Hollow-Back Forearm Stand (1 Minute)
- Open the chest & arch the back while balancing on forearms.
- Why? Enhances flexibility & inversion endurance.
8. Compass Pose (Parivrtta Surya Yantrasana) (1 Minute Each Side)
- One leg extends overhead while twisting.
- Why? Increases hip flexibility & spinal mobility.
9. Grasshopper Pose (Parsva Bhuja Dandasana) (1 Minute Each Side)
- Arm balance with a deep twist and extended leg.
- Why? Strengthens wrists, arms, and obliques.
10. Pistol Squat to Standing Splits (1 Minute Each Side)
- Lower into a deep single-leg squat, then extend into Standing Splits.
- Why? Engages glutes, hamstrings, and ankle stability.
11. King Pigeon Pose (Kapotasana) (2 Minutes Each Side)
- Deep backbend with foot-to-head connection.
- Why? Opens hips, shoulders, and deepens breath control.
12. Eight-Angle Pose (Astavakrasana) (1 Minute Each Side)
- Twisting arm balance with extended legs.
- Why? Builds core stability & upper body strength.
13. Handstand Hold (Adho Mukha Vrksasana) (1 Minute)
- Straight-arm inversion hold.
- Why? Strengthens shoulders, core, and improves balance.
π Cool Down & Flexibility (10 Minutes)
14. Seated Forward Fold (Paschimottanasana) (2 Minutes)
- Deep hamstring stretch.
15. Reclined Spinal Twist (1 Minute Each Side)
- Releases spine & obliques.
16. Reclined Hero Pose (Supta Virasana) (2 Minutes)
- Opens quads & lower back.
17. Savasana (Final Relaxation) (3 Minutes)
- Integrate the practice, breathe deeply, and absorb the benefits.
π You did it! A next-level practice for strength, flexibility, and balance. π
π Key Takeaways
βοΈ Advanced yoga builds strength, flexibility & mental focus.
βοΈ Breathwork controls endurance & balance in challenging poses.
βοΈ Consistent practice deepens flexibility & confidence in arm balances & inversions.
π Science-Backed Benefits of Advanced Yoga
πΉ Harvard Medical School β Advanced yoga increases neuromuscular control & muscle endurance.
πΉ National Institutes of Health (NIH) β Inversions enhance blood circulation & cognitive function.
πΉ Journal of Strength & Conditioning Research β Yoga-based strength training improves joint stability & athletic performance.
π€ FAQ β Advanced Yoga & Elevating Your Practice
Q: How often should I practice advanced yoga?
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3-5 times per week for skill progression & strength-building.
Q: What if Iβm not strong enough for arm balances?
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Start with core & wrist strengthening before progressing.
Q: Can advanced yoga replace strength training?
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Yes! Bodyweight strength training in yoga builds endurance & mobility.
Q: How long does it take to master these poses?
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Depends on consistency & practiceβsome take weeks, others months!
π¬ Join the Conversation!
π₯ Ready to push your limits and elevate your practice? Drop a “πͺ I’m leveling up!” in the comments!
#AdvancedYoga #StrengthAndBalance #PowerHourYoga #BreatheAndFlow

Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 β “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 β “For God gave us a spirit not of fear but of power and love and self-control.”
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