If you’ve mastered the basics of yoga, you might be ready to take on something a bit more challenging—like those gravity-defying holds your 6 a.m. front-row is known for. To help you get started, we checked in with Briohny Smyth, an Alo Moves yoga instructor with over ten years of teaching experience (and the flexibility to prove it). Here are 12 advanced yoga poses this seasoned vet swears by, including step-by-step instructions, holistic benefits, beginner modifications and her own personal tips.
*A proper warm-up is required before attempting any of these poses. We suggest giving them a try during or after an active flow. Start slow and ease your way into each move, incorporating modifications when needed and listening to your body at all times. These poses are for intermediate or advanced yogis only. If it’s your first time on the mat, try some beginner yoga stretches instead.