Advanced Asana Practice: Strength, Flexibility, and Control
Explore the limits of flexibility and balance with my personal practice. These advanced poses are built on discipline, alignment, and years of dedicated, safe movement.
A deep backbend, Gandha Bherundasana, where the feet rest on the head. This pose requires extreme spinal flexibility and is a powerful heart opener.
Eka Pada Bakasana, the One-Legged Crane Pose. This arm balance challenges not only your strength but also your focus and ability to integrate your entire body.
Visvamitrasana is an advanced pose that combines a deep side-body stretch, a hamstring opener, a twist, and an arm balance all in one.
This video shows a flow into a forearm stand with legs against a support. It's a creative way to build strength and explore variations of inversions.
A classic handstand (Adho Mukha Vrksasana). This inversion builds upper body strength, improves balance, and helps to see the world from a new perspective.
Bakasana (Crane Pose) practiced outdoors. Balancing on my hands connects me to the earth, requiring core strength and unwavering concentration.
Camatkarasana (Wild Thing) in a beautiful architectural setting. This pose is an expression of joy, opening the heart and celebrating the body's potential.
A playful take on an advanced balancing pose. The question "How?" invites curiosity, but the answer is always the same: consistent and mindful practice.
This video demonstrates the dynamic process of entering Samakonasana (Side Splits), using a towel to slide smoothly into the full expression of the pose.
A seated spinal twist, Ardha Matsyendrasana, which detoxifies the organs and increases spinal mobility.
About My Advanced Asana Practice
These poses are not just about showing off flexibility. When I teach these advanced asanas, I emphasize joint health and foundational stability first. For instance, notice how I use blocks in the splits and wall support for backbends—these are not shortcuts, they are essential tools for injury prevention. If you are working toward these shapes, we start by fixing your alignment, not by forcing your body.
Advanced asanas are the result of consistency, not magic. My approach, shaped by my background as a sports therapist, prioritizes long-term joint health over temporary aesthetic gains. I do not believe in forcing the body; I believe in opening it through intelligent practice.
Whether you are training for a handstand, deepening a backbend, or mastering splits, the methodology remains the same:
- Assessment: We identify where your body is tight—often the hips or shoulders—and build a sequence to release those specific areas.
- Prop Integration: I teach you how to use yoga blocks and straps not as crutches, but as extensions of your reach to maintain spinal integrity.
- Progression: We move from foundation to flow. You cannot balance on your hands if you cannot stabilize your core.
Many of my students in Noida and Delhi start by asking how to do a headstand. I usually tell them to start by strengthening their shoulders. It is a slow, steady process, but it is the only way to sustain this practice without injury. If you have a specific goal, we can break it down into manageable steps during our sessions.
Aviraj
I am Aviraj, a former national-level player turned yoga teacher and sports therapist. I guide people of all levels through a practice that prioritizes safety and alignment, helping you build real strength—no matter where you are starting from.
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