Challenge Poses

Yes, Baby Bakasana is a thing. And if you haven't tried it, here are four simple steps to get you there.

Each month, YJ editors and contributors share the pose that they've been working on.

Strengthen your abdominals as you move step by step into Ubhaya Padangusthasana.

Build endurance as you move step by step into Mayurasana.

Open your chest and shoulders and 
challenge your balance as you move step by step into Eka Pada Rajakapotasana II.

If you’ve mastered Bakasana and are ready to take your arm balance practice to the next level, try incorporating these Bakasana toe-taps into your routine.

Move step by step with power and balance into Ganda Bherundasana.

Open your chest and shoulders and strengthen your arms, back, and core with these prep poses for Ganda Bherundasana.

Stretch the upper back, spine, and shoulders; opens the chest; help release chronic tension in the shoulders and neck in Extended Puppy Pose.

Not only is Liz Arch's practice powerful, she also has an incredibly kind spirit despite having been the 
victim of domestic violence. Find her story here.

Fly high with open hips and a strong core as you move step by step into Eka Pada Galavasana.

Whether or not you ever find yourself in the full expression of Monkey Pose, you can still enjoy the journey with these very effective preps from Two Fit Moms.

Not everything we fear is worth avoiding. In the case of yoga poses, there are plenty of uncomfortable postures that offer amazing benefits.

Learn to balance as you move step by step into Pincha Mayurasana.

Once you understand the anatomy, you can delve into making its parts work together more intelligently. Here, Tiffany Cruikshank teaches how to fire all its muscles at once.

Form a strong foundation to eventually achieve the full expression of the Handstand (Adho Mukha Vrksasana) pose.

Use these barre moves from Elisabeth Halfpapp to hit core muscles your regular rotation of asanas might not.

This step-by-step approach to Handstand can benefit longtime inversion fans and total newbies.

Learn how to safely open your heart wide.

Try this 3-step approach to work your way from Handstand into Wheel Pose.

Tap into flexibility and strength to take your splits off the ground and let them soar.

Try this challenging but fun hybrid pose using the actions of a deep backbend even if your spine isn't that flexible.

Erica Rodefer Winters confronts her ego and finds that focusing on the basics of yoga to be the best teacher of all.

Learn how to get more out of Side-Reclining Leg Lift, which requires a ton of core engagement to maintain balance.

Feel empowered with this fun low-to-the-ground variation on Grasshopper Pose.

Inspired by teaching trip to California, Kathryn Budig is reminded how to have play and have fun in yoga.

What you need to practice this variation of Eka Pada Koundinyasana II: a bit more lean and a lot more sass.

Be fearless and have fun in an indulgent Ardha Chandrasana variation that stretches the psoas and hips while opening the heart wide.

Kathryn Budig walks you through the challenging but beautiful Bird of Paradise (NOT her favorite asana BTW).

Kathryn Budig challenges you to a lighter-hearted, more playful variation of Bakasana.

The jumpback transition from Bakasana to Chaturanga is mostly mental. Overcome doubt and practice.

Kathryn Budig breaks down this gorgeous, core-busting two-legged version of the Pose Dedicated to the Sage Koundinya.

Kathryn Budig walks us through a truly badass transition from Headstand to Chaturanga.

Kathryn Budig demonstrates the transition from Tripod Headstand into Chaturanga.

Kathryn Budig demonstrates the steps to transition from Headstand to Crane Pose.

Kathryn Budig breaks down Kapinjalasana into the equal parts strength, balance, and backbend.

In part II of her series on dropbacks, Kathryn Budig has us practice dropping back and getting back up at the wall.

Kathryn Budig teaches us how to begin to prepare for dropping back into Urdhva Dhanurasana.

Kathryn Budig teaches a variation of headstand with your arms as a base of support.

Kathryn Budig teaches how to build Sirasana, the King of Asanas.

Donkey kicks are common as you learn this challenging but ultimately graceful pose.

Kathryn Budig demonstrates a spin on Scorpion that opens the shoulders while leading you on a backbending journey.

Practice the unique combination of flexibility, strength, and balance required by Scorpion.

Kathryn Budig teaches how to Flip the Dog, or to come into Camatkarasana, also known as Wild Thing.

Try One-Legged Inverted Staff Pose, plus a range of backbends to open your heart along the way.

This backbending split involves full shoulder rotation, leaving you feeling spacious and free!

Taking your splits upside down can be incredibly liberating. Kathryn Budig explains how.

Eka Pada Kapotasana is a backbend variation that will open your psoas and your heart.

We know her for arm balances, but here Kathryn Budig shows us how she learned to backbend into Padangustha Dhanurasana, Big Toe Bow Pose.

Kathryn Budig leads us into One-Legged King Pigeon Pose II.

Open your heart wide in this deliciously sassy pose.

Kathryn Budig challenges you to a fun arm balance hybrid that you may find easier than the traditional pose!

Learn how to fly in Tittibhasana.

Find a funky balance in this hybrid Headstand-Forearm Stand variation.

Conquer fear in a pose that combines an arm balance, hip opener, shoulder opener, hamstring stretch, and twist.

Are you ready for a serious challenge? Up the ante with this pose from Ashtanga's 3rd series.

Charging Scorpion creates an opening in the upper back and can feel divine.

Eka Pada Sirsasana has a way of reminding you it's really not about the goal, but the journey.

Take your backbend further and higher into Eka Pada Urdvha Dhanurasana.

Still frustrated by backbends, Kathryn Budig shares the hard-won lessons she's learned about Urdhva Dhanurasana here.

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Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Kathryn Budig says the key to this pose is learning to think a bit differently about flight.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Kathryn Budig breaks down how to approach yoga's closest thing to breakdance move, the arm balance Grasshopper.