The most popular advanced yoga asanas

1. Pull-Through Tabletop

A. Begin by sitting on the ground, feet planted, knees bent and hands on the ground just behind your hips. Lift your hips until your torso is parallel to the ground, like the top of a table.

B. Using your core muscles, lower your hips down and through your hands, careful not to let your bottom touch the ground. Hold for three to five breaths then return to reverse tabletop.

Sets: 3-5 breaths

2. Elevated Chair

A. From a standing position, lower your hips down and back until you are in a squat position. (Here's how to ace squat form for this advanced yoga pose or any booty workout.) Keep your knees together and abs tight and raise your arms up on either side of your head. Slowly lift up as high as you can on your toes without losing your balance.

B. Lower down two more inches into your squat. Hold for three to five breaths. For even more burn, squat down until your bottom is almost touching your heels and then move back up to parallel, never letting your heels drop.

Sets: 3-5 breaths

3. 90-Degree Extension

A. Start on your hands and knees. Raise right leg directly behind you until it is level with your hip. Lift left arm until it is even with your shoulder and you are balancing your right hand and left knee.

B. Slowly move your lifted leg ninety degrees to the right and your lifted arm ninety degrees to the left. Hold for three breaths then return to spinal balance.

Sets: 3 breaths

4. Airplane Lunge

A. Standing firmly on left leg, tilt forward and lift right leg up behind you with arms by your side, as if you were playing "airplane."

B. Bend left knee and lower down as far as you comfortably can into a single-leg squat while still keeping right leg extended. Do five slow squats.

Sets: 5 slow squats

5. Side Plank Knee Crunch

A. Lay on left side. Place left hand on the ground and push upper body off the ground, lifting hips until the only things touching are the edges of your feet and your hand.

B. Lift right arm and right knee, bend, then bring them together until elbow touches knee. Hold the side crunch for five slow breaths.

Sets: 5 slow breaths

6. Sugar Cane

A. From standing position, lean to right and reach down. As right hand touches the floor, float your left leg up, keeping it in line with your left hip.

B. Raise left arm. Then reach back for left foot with left hand, grabbing the foot or the shin. Arch back and press foot into hand. Hold the pose for three to five breaths then return to half moon. (Related: Try This Yoga Flow to Stretch and Strengthen Your Legs)

Sets: 3-5 breaths

7. Handstand Prep

A. From a plank position, lift hips and push them slightly back. Only your hands and feet should be on the mat, in a down dog position.

B. Lift right leg as high as you can. You can stop here, for a three-legged down dog, or add a little more challenge with an advanced yoga pose. Just push off with left leg so both legs are now in the air. Start with small jumps and work up to getting top leg in line with torso, in preparation for a handstand.

8. Tip-Toe Pulse

A. Start in a wide legged squat with your toes pointing out and your hands clasped in prayer position at your chest. Raise up as high as you can on your toes.

B. Pulse gently up and down without lowering your heels. Perform 10 to 15 pulses and then return to goddess pose.

Sets: 10-15 pulses

9. Lifted Crescent Lunge

A. From a standing position, take a large step forward with right leg. Bend right knee until you are in a deep squat, lowering left knee to the ground and raising your arms up by ears. Gently arch your back, keeping your head in line with arms.

B. Slowly lift up left leg, straightening it behind you. You should be balancing on right foot and the top of left foot. Hold for three to five breaths before lowering back to the ground. (P.S. Here's how to transition between advanced yoga poses with grace.)

Sets: 3-5 breaths

10. Three Point Plank

A. From a high plank position, slowly lower down until you are hovering two to four inches above the ground, keeping elbows close to sides.

B. Push back up to plank position. Lift right leg six inches off the ground, straight behind you, and repeat the slow push-up. Hold for three breaths, then push back up to high plank, taking care to keep right leg extended and off the ground through the entire pose.

Sets: 3 breaths