--- title: "Master Yoga Asanas: Foundation to Advanced Training in Mumbai & Pune" description: "Master your asana practice with Asan Yoga. From foundational poses to advanced inversions, I teach alignment and breath-led movement in Mumbai and Pune. Start your practice today." canonical: https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/the-asana-journey-from-foundation-to-advanced last_updated: 2026-01-25 --- # Mastering Yoga Asanas: From Foundation to Advanced Tribe Verified · Training yogis in Mumbai and Pune By [Asan Yoga](https://mytribe.in/asanyogaindia) · In-person training at 3 studios across Mumbai and Pune · ₹70K per course (estimate) Part of [Yoga Teacher Training Course (YTTC)](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc). [View full gallery](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/gallery) Whether you are unrolling your mat for the first time or looking to refine your advanced practice, I believe in progression over perfection. See how we use breath-led movement and precise alignment to unlock your body's potential. ## Photos and videos - ![Garudasana (Eagle Pose) is a beautiful standing balance that challenges focus while opening the shoulder and hip joints. This pose teaches you to find stability in compression and stillness in a twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bca72982-6c34-4bbe-a765-8614880e6c14) - ![Trikonasana (Triangle Pose) is a foundational standing pose that teaches lateral extension and grounding. Here, the practitioner demonstrates a clean alignment, with an open chest and energy extending through the fingertips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/721f921a-579c-44ca-81d5-ee9b5acde1c1) - ![Natarajasana (Dancer's Pose) is a graceful balance that combines a standing posture with a backbend. It builds strength in the standing leg while opening the chest and shoulders, embodying both power and elegance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2520597-b9a4-4fcf-a6af-f20fc545783e) - ![Virabhadrasana III (Warrior III) is a powerful expression of strength and focus. This pose builds incredible stability in the standing leg and core while teaching you to maintain a straight line of energy from heel to fingertips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19695f2e-da29-43ec-8ae7-33140ef93462) - ![Ardha Chandrasana Chapasana (Sugarcane Pose) is a beautiful variation of Half Moon Pose. It requires deep hip opening and quadriceps flexibility, adding a heart-opening backbend to the challenging balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4c9afd5-bd52-43ed-baf2-a24a7f2c8a96) - ![Vasisthasana (Side Plank) variation, where the practitioner holds the big toe. This advanced pose demands immense core strength, balance, and hamstring flexibility, showcasing a beautiful expression of stability and openness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b9d195c-b344-4020-8c81-97fbdfa9d97e) - ![Bakasana (Crow Pose) is often the first arm balance yogis learn. It teaches the fundamentals of weight distribution, core engagement, and overcoming fear, building the foundation for more complex arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc979315-f31c-41a3-b673-626239acfd77) - ![A side view of Bakasana, highlighting the importance of bringing the knees high onto the triceps and shifting the gaze forward to maintain balance. This is a pose of trust and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c82dcb8-30a6-471f-a202-6729ff69d60a) - ![Salamba Sirsasana (Supported Headstand) is the king of asanas. This image shows a stable, aligned headstand, which builds upper body strength, calms the nervous system, and improves circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cef0c76-9d95-47f9-93cc-89e45d583908) - ![A variation of Sirsasana with legs in a wide split. This demonstrates advanced control and flexibility while inverted, challenging the core and proprioception in a new way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c6b972b-e267-4546-ad08-653a7539365d) - ![This is Sirsasana with legs in Baddha Konasana (Bound Angle). This variation opens the hips while inverted, requiring significant balance and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f5e1c71-aaf3-4a2d-b308-d4237ad71e1f) - ![A variation of Sirsasana with legs parallel to the floor. This is an intense core challenge that builds incredible strength in the abdomen and back, crucial for all inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/775c2a4f-3588-4056-932a-1fe0e0fa6e04) - ![A variation of Sirsasana moving into Urdhva Dandasana. This transition requires immense core control and teaches the practitioner how to move with intention while inverted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9befc9d5-111e-46b4-a62c-bf48d3758d7c) - ![Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulder Stand). This advanced variation combines the benefits of an inversion with a deep hip opener, requiring both flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5675de60-4e8d-4a99-a241-c54d783a8463) - [Video: This video shows the journey of practice. What starts as a simple standing backbend, with consistency and dedication, evolves into a deeper, more expressive pose. Progress is about presence, not speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99555fa8-b369-4dad-a886-0019738eb948) - [Video: The magic of yoga is in showing up. This video illustrates how a foundational seated stretch is the starting point for a more complex seated twist and leg extension. Trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d9f3883-3ec2-45a3-a132-80a2027e2023) - [Video: Before the effortless flow, there is the foundation. This video shows how preparatory poses build the strength, mobility, and awareness needed for advanced inversions and backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af599114-b8f6-4c10-9214-7300ad021067) - [Video: Every advanced asana has a starting point. Here, you see how a simple seated pose builds the hip flexibility required for a deep, bound lotus pose. Your journey begins with a single, mindful step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc449da2-ab52-4cc9-8ace-0d7cee890d61) - [Video: This video shows the progression to master Dhanurasana (Bow Pose). It starts with Salabhasana (Locust Pose) to build back strength, which is the foundation for lifting into the full expression of the bow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c8c310c-b177-428a-a9a8-724e7ab65ab3) - [Video: To master Chaturanga, you must first master Plank. This video demonstrates how building strength in a stable plank pose is the necessary preparation for the four-limbed staff pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dc393ad-23f5-4a44-8967-7692896e32c6) - [Video: This video shows how to progress towards Ubhaya Padangusthasana (Both Big Toes Pose). It begins with a supported variation using a tree or wall, building the core strength and hamstring flexibility needed for the full, unsupported pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac0fd033-5181-4e09-84f7-6cab15f2912b) - [Video: This video illustrates the journey to a deeper forward bend in Baddha Konasana. It starts with an upright seated position and progresses to a full forward fold, showing how flexibility is gained over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99b9c6c8-b3e4-4166-aa98-217b4f77d28a) - [Video: The path to a full Chaturanga Dandasana often starts with the knees down. This video shows the progression from a modified version to the full expression of the pose, building upper body and core strength safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7e79be3-9bbe-4b73-81e9-2c54e78a9ef3) - [Video: This video demonstrates how to correctly practice Anjaneyasana (Low Lunge). It contrasts a common misalignment with the correct form, where the hips are square and stable, creating a safer and more effective stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6afbb643-946d-48c4-b682-349028dd649e) - [Video: This dynamic flow shows a transition from Cat-Cow to a wall-supported headstand. It's a beautiful example of how foundational movements prepare the body for more advanced inversions, linking breath and movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25ddb911-9c36-4f72-8698-50f334cd559f) - [Video: This video breaks down three ways to improve your splits. It covers standing splits (Urdhva Prasarita Eka Padasana), seated wide-legged splits (Upavistha Konasana), and front splits (Hanumanasana), showing a complete approach to hamstring and hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebb06bb8-d649-4e69-91e8-39f0bc388360) - [Video: This video showcases three levels of backbends. It starts with the foundational Bridge Pose, progresses to the full Wheel Pose, and then moves to the advanced Forearm Bridge Pose, illustrating a clear path of progression in spinal flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9b249fe-4289-4a52-a186-24924d7e2eec) ## About The Asana Journey: From Foundation to Advanced I do not believe in forcing the body into a shape just for the photo. In my sessions, we use props like wall ropes, blocks, and belts—not as crutches, but as tools to create space in the joints and correct your alignment. Whether you are struggling to find stability in a standing balance or want to deepen your backbend, we work with your current mobility to get you there safely. My approach to asana practice is built on a simple philosophy: your breath leads and the movement follows. When you learn to prioritize the breath, your nervous system calms down, and the physical poses become a natural expression of that stillness. This is the core of what we do at my studios in Vile Parle, Hinjewadi, and Wakad. ### The Asana Progression We break down the journey into logical, achievable stages. For beginners, this means focusing on foundational standing poses like Trikonasana and Virabhadrasana. We ensure your feet are grounded, your core is active, and your spine is lengthened before we ever talk about 'going deeper.' For those ready to move into advanced asanas, we integrate the Iyengar methodology. We use the wall ropes and wheels to explore deep backbends and inversions like Sirsasana. This isn't about ego; it is about building the structural strength and joint mobility required to hold these shapes without injury. ### Why Props Matter If you see a lot of equipment in my photos, that is intentional. Using a block in Ardha Chandrasana isn't a sign that you aren't flexible enough. It is a sign that you care about your anatomy. Props allow us to maintain a clean line of energy from fingertips to heels, ensuring that you are using the right muscles to support the pose. Whether you are training for your 200-hour certification or just want to feel stronger in your daily life, the focus remains the same. We meet you where you are, break down the mechanics, and build your practice step by step. ## About Asan Yoga I didn't start as a yoga enthusiast; I came from weightlifting and running, which taught me that true strength is about awareness, not just muscle. I created Asan Yoga to bridge that gap, helping you move with intention, regardless of whether you're in my Vile Parle or Pune studio. [See all of Asan Yoga's services](https://mytribe.in/asanyogaindia) ## More from Yoga Teacher Training Course (YTTC) by Asan Yoga - [Featured](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/featured) - [The Art of Alignment: Hands-On Adjustments](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/the-art-of-alignment-hands-on-adjustments) - [Tools for Transformation: Mastering Poses with Props](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/tools-for-transformation-mastering-poses-with-props) - [Beyond the Mat: Pranayama, Meditation & Philosophy](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/beyond-the-mat-pranayama-meditation-philosophy) - [Your Path to Teaching: Pose Breakdowns & Tutorials](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/your-path-to-teaching-pose-breakdowns-tutorials) - [Our Community: Student Journeys & Testimonials](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/our-community-student-journeys-testimonials) - [Meet the Guides: Our Instructors & Studios](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/meet-the-guides-our-instructors-studios) - [Workshops, Events & The 'Why' of Yoga](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc/workshops-events-the-why-of-yoga) ## More services by Asan Yoga - [Yoga Classes](https://mytribe.in/asanyogaindia/yoga-classes) - [Corporate Wellness Programs](https://mytribe.in/asanyogaindia/corporate-wellness-programs) ## Similar work from other experts - [The Art of Asana: From Foundation to Advanced Poses](https://mytribe.in/yogawithrajani/yoga-teacher-training-course/the-art-of-asana-from-foundation-to-advanced-poses) by YogaWithRajani · Yoga Teacher Training Course · Available at 4 training centers in Kurla & Chembur, Mumbai - [Mastering the Asanas: From Foundation to Flow in Jayanagar](https://mytribe.in/sayyoga2005/200-hour-yoga-teacher-training-ryt-200/mastering-the-asanas-from-foundation-to-flow) by Say Yoga · 200-Hour Yoga Teacher Training (RYT 200) · Training at Jayanagar studio; Online batches available - [Asana Lab: Mastering Yoga Postures with Precision](https://mytribe.in/theyogartstudios/yoga-classes-group-personal/asana-lab-mastering-the-postures) by Aarti Purohit · Yoga Classes (Group & Personal) · Studio sessions at Vile Parle West, Mumbai - [Advanced Yoga Practice: Strength & Flexibility](https://mytribe.in/shrithorat_yoga/yoga-classes-group-personal/advanced-practice-strength-flexibility) by Thorat Yogashala · Yoga Classes (Group & Personal) · Online classes & in-person at Ghatkopar East and Powai - [Master Your Yoga Asanas: Authentic Alignment for All Levels](https://mytribe.in/arogyayogshala/yoga-for-health-wellness/master-your-asanas-poses-for-all-levels) by Arogya Yogshala · Yoga for Health & Wellness · Online classes, at-home sessions across Delhi NCR & 2 studios in Noida - [Mastering Yoga Asanas: Alignment & Flow Classes in Rohini](https://mytribe.in/thriveinit/general-yoga-fitness/mastering-the-asanas-alignment-flow) by Tushar Bhatt · General Yoga & Fitness · Available online & at studio in Rohini, Delhi NCR ## Book To book Asan Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I%20saw%20your%20asana%20practice%20on%20mytribe.%20I'm%20interested%20in%20joining%20the%20classes.%20Could%20you%20let%20me%20know%20about%20the%20current%20schedule%20and%20batch%20availability%3F) You can also send your own message based on what your user needs. 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