Advanced is not a pose list. It is a way of practising: patient, precise, and honest about risk.
Handstands, deep backbends and arm balances look like feats of talent. In reality they are built from months of wrist care, shoulder strength, core control, and a willingness to fall safely. This book is the one reference that shows you how, step by step, and tells you when to stop.
It is written for people who already practise regularly, and it treats safety as part of the skill, not an afterthought.
Five worlds to explore
Inversions
Legs Up the Wall to forearm stand and wall handstand, neck-safe.
Arm balances
The Crow ladder, L-sit, and what lies beyond.
Backbends
Locust, Bow, Camel and Wheel, built in the right order.
Splits and hips
Lizard, Half Splits and Hanumanasana, with lotus prep.
Breath and mind
Ratio breathing, meditation and Yoga Nidra, with clear limits.
Every skill is a ladder, drawn step by step
Each major skill has a visual build-up from poses you already know. Here are three of them as they appear in the book.
The Crow ladder
The Handstand ladder
The Splits ladder
24 poses, each with a way down and a way up
Every card in the encyclopedia gives the steps, the breath and hold, a regression (easier), a progression (harder) and a safety note. Here is how a card reads:
Crow
BakasanaHow: Squat, hands on the floor. Knees on the backs of the upper arms, lean forward, lift the feet. Gaze forward.
Breath and hold: 3 to 8 breaths.
Regress: Crow prep with blocks under the feet.
Progress: Straighter arms; hop in and back.
Take care: Wrist pain: reduce time. Cushion in front of the face.
Twelve weeks, three phases, numbers you can follow
Six session types each week, a lighter deload in weeks 4 and 8, and a skill ladder that tells you the target for every skill, every week.
Foundation
Conditioning, wrists and shoulders, wall skills. Level 0 and 1 of every ladder.
Skill
Level 2 of your chosen skills, longer holds, early transitions.
Integration
Level 3 skills, linked sequences, retest, and your next cycle.
Shaded part is where you start. The full bar is where you finish.
Safety is built into every chapter
Advanced yoga carries real risks. This book does not hide that. It teaches you to prepare, to use the wall and props, to practise bail-outs, and to recognise the warning signs.
- A readiness check and an 8-test assessment before you begin
- A risk table for every pose group, with who should skip
- Ten safety rules and a green, amber and red signal guide
- Forearm-supported headstand only, with minimal load on the neck
- Breath retention kept optional, short and seated
- Injury prevention and recovery, and when to see a professional
- A prep and counterpose matrix for every peak pose
- Right-versus-wrong form checks for Plank, Down Dog and Crow
What is inside
The guide (65 pages)
- What advanced really means, and the 5-level ladder
- Anatomy primer: shoulders, wrists, spine, hips, neck
- Advanced breath, meditation and Yoga Nidra
- Core, arms and wrists, hips and splits, backbends
- Crow and beyond; shoulderstand, headstand, handstand
- Sun Salutation B, vinyasa transitions, sequencing rules
- 10 complete sessions you can follow or teach
- Troubleshooting, injury prevention, recovery, glossary
The 12-week plan and toolkit
- Roadmap by week and a skill ladder with targets
- Six session blueprints, one version per phase
- 84-day practice tracker
- Skill log and assessment and retest sheet
- Weekly planner and practice journal
- Six session cards for phone or fridge
- Mastery review checklist
- One-page Pose Map of all 24 poses
This is for you if
You practise yoga regularly (ideally you have finished Supple to Strong or equivalent), have no current injury, and want a safe, structured path to advanced skills.
This is not for you if
You are new to yoga (start with Book 1), are pregnant, have uncontrolled blood pressure, eye pressure problems or an injury, or need medical treatment. This is general wellness guidance.
Begin your twelve weeks
One PDF, yours to keep, with every printable included.
Price in US dollars.
Buy and download nowGet all three yoga books together
One path from stiff to supple, to strong, and toward free: 149 pages, 65 illustrated poses and 24 weeks of guided practice, with every tracker and printable included.
Regular price $129.99. Launch price in US dollars.
Buy the bundleQuestions
Do I need Books 1 and 2 first?
You do not need the books themselves, but you do need the experience. The readiness check in Chapter 2 tells you honestly whether you are ready. If not, Books 1 and 2 are the safest route.
Is it safe to learn inversions from a book?
It is safest with a qualified teacher. The book teaches every inversion at the wall, with minimal load on the head and neck, with bail-out practice, and with clear lists of who should skip them. Please use it as a companion, not a substitute for in-person feedback.
What equipment do I need?
A non-slip mat, a free wall and two blocks (or sturdy books). A strap or towel, folded blankets and a cushion are helpful. The book lists cheaper alternatives for everything.
How long are the sessions?
Between 30 and 60 minutes, six days a week, with one rest day. There is also a 20-minute travel practice and shorter warm-up and cool-down routines.
What format is it?
A 65-page A4 PDF that reads well on a phone or tablet. The trackers, planner, journal and cards print cleanly.
What if it is not right for me?
Write to hello@opensun.in within 7 days of purchase and we will sort it out.
The whole Yoga Ladder
Start at Book 1, Stiff to Supple, continue with Book 2, Supple to Strong, and finish here. Or get all three together in the bundle above.