---
title: "Advanced Asana Practice & Yoga Training in Whitefield"
description: "Master complex asanas with safe, expert guidance. We focus on alignment, core strength, and prop-assisted techniques to help you reach your practice goals."
canonical: https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/advanced-asana-practice
last_updated: 2025-09-06
---

# Advanced Asana Practice and Technique

Tribe Verified · Yoga Alliance certified teacher training

By [Ashish Yoga Fitness](https://mytribe.in/ashish_yoga_fitness) · 1-on-1 sessions at studios in AECS Layout, Varthur & Belathur · ₹9,500 Per Month (12 Sessions) (estimate)

Part of [Personal Yoga Training](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training). [View full gallery](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/gallery)

Refine your alignment and master complex poses with safe, structured progression designed for your specific body and goals.

## Photos and videos

- ![A student demonstrates focus and strength, using blocks for balance in a variation of Malasana (Garland Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf2fcb56-f0d5-44b7-b504-3517393428ee)
- ![Mastering a block-supported headstand (Sirsasana) requires immense core strength and control, as shown by this student.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00aad7e0-184b-41d0-b547-9dc395d1f523)
- [Video: This dynamic flow showcases advanced transitions, moving from a three-legged downward dog into an arm balance (Eka Pada Koundinyasana) and a deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36e508ef-215e-4ac2-b146-72b8ff82dc06)
- ![A student practices a challenging chin stand variation (Ganda Bherundasana), demonstrating significant strength and spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fba4aacb-7df0-4b2a-8f1d-a58f18bc1910)
- [Video: This video shows the progression into a scorpion forearm stand (Vrischikasana), using an aerial yoga hammock for initial support to build confidence and proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af9bf35c-c7df-4e51-a2e3-88f530e31993)
- ![Using a chair for support, this practitioner explores an advanced variation of Hanumanasana (split pose) with a deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8524632a-5237-438c-b4eb-543fa2bf0fab)
- ![A demonstration of Tittibhasana (Firefly Pose) using a stool for support, showcasing incredible arm and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdd7b522-ed68-4547-98ac-830f48781af1)
- ![This advanced backbend, performed while seated on a chair, highlights extreme spinal flexibility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db44a330-d558-4cec-b85c-4bcab5012edf)
- ![A student uses blocks for stability while practicing an intense standing side stretch, targeting the hamstrings and side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/058cea67-a70d-4a58-86a6-0086946e18c8)
- ![This challenging seated pose, performed on a chair, requires deep hamstring flexibility and core engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8f4a5f5-3c14-4615-81f5-22667bc985ca)
- [Video: A graceful execution of Purna Natarajasana (Full Dancer Pose), a standing balance that demands both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c56f3505-6b21-4cfc-bc21-69410a66557e)
- ![The scorpion pose in forearm stand (Vrischikasana) is a pinnacle of balance, strength, and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/547ed07c-86e5-44b5-8902-76c714d7a389)
- ![A student practices an advanced leg-over-head pose, demonstrating deep hip and hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ca0ba14-762f-4ddb-bb34-99719b79889d)
- ![A beautiful expression of Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), showcasing open hips and a flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3062903c-5a0d-4411-b870-2c2579e344da)
- ![A powerful and deep lunge with a backbend, showing strength in the legs and openness in the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a9498f3-71ea-4ffa-88f5-b930c895d35f)
- ![This twisted lizard pose variation requires deep hip opening and spinal rotation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6bcf482-d428-4d1e-b4b1-cb24e06efb3e)
- ![A practitioner holds a steady Tolasana (Scale Pose), lifting the body with pure core and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c8e2554-b362-47f1-b1e8-d70dab56b13f)
- ![A teacher demonstrates an extreme backbend using a chair, a pose that requires years of dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8d38760-4b1d-4fb8-aca5-a20aa8621bd7)
- ![This yogi shows incredible flexibility in Supta Kurmasana (Sleeping Tortoise Pose), a deep forward bend that calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84bd95d5-813d-4413-baca-ff1d7c012dcc)
- ![A handstand performed on balancing blocks, taking the challenge of inversion to the next level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18a0ef90-351a-4691-8f8c-badff5ba3c6c)
- ![A complex inversion and backbend combination performed on a chair, showcasing mastery of balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e843213c-e95d-4530-bf07-a6338b49c590)
- ![A student holds a steady Vrischikasana (Scorpion Pose) in forearm balance, a testament to her strength and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0281f36-a65a-4329-8596-04509576e2d6)
- ![A deep and graceful expression of One-Legged King Pigeon Pose, highlighting an open heart and flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/420083c2-339a-4434-a042-83d8790e7997)
- ![Another variation of the mermaid pose, demonstrating beautiful spinal articulation and hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a7c42aa-5531-4aae-9275-fbe1f36b9988)
- [Video: This video shows the transition from a seated meditative pose into Eka Pada Galavasana (Flying Pigeon Pose), an advanced arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5607e79-831a-4d1e-a0a3-844c7bafeb0e)
- [Video: A demonstration of entering and holding a bound headstand (Baddha Hasta Sirsasana), a challenging inversion that builds shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b23469b-de58-4768-a0d6-0821867ea764)
- [Video: This flow demonstrates a transition into Mayurasana (Peacock Pose), an arm balance that requires significant wrist and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be04b362-3311-421c-82ef-885492947386)
- ![A student practices a single-leg balance on a block, a great preparation for more advanced standing poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1cc748e-0ec5-4ffa-b902-1dabd399506a)
- [Video: An advanced flow that includes Visvamitrasana (Visvamitra's Pose) and a full split (Hanumanasana), showcasing a blend of strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a88ecbaf-0894-4e87-b28b-f1391bd2048d)
- [Video: This video highlights a creative and challenging headstand variation, demonstrating incredible core control and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/102ed927-553b-4080-8fd5-f6aec22f7255)
- [Video: A powerful flow sequence featuring an arm balance with legs behind the head, transitioning into a strong chaturanga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71798ee9-cc55-4237-a2b6-a73b1473bc0c)
- ![A perfect Bakasana (Crow Pose), the foundational arm balance that builds strength and confidence for more complex poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/309181cd-0a99-412b-875d-d27d1337eb58)
- ![A student holds a deep forearm wheel pose (Dvi Pada Viparita Dandasana), a powerful chest and shoulder opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a835f6e5-1d40-4a54-8b4e-d3f14d2b85f0)
- ![A practitioner demonstrates Kapotasana (Pigeon Pose), an advanced backbend that requires open shoulders, hip flexors, and a flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0f53a8d-199d-408b-8f14-394915892be4)
- [Video: A graceful demonstration of the full Natarajasana (Lord of the Dance Pose), a beautiful expression of balance and poise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2c19f8a-45f8-43bb-bb5d-2e910fc58070)
- [Video: A student joyfully demonstrates Svarga Dvijasana (Bird of Paradise Pose), a challenging standing balance that requires open hips and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76feb03c-961c-4868-8a46-bd96d5471bc4)
- [Video: This video shows a flow that includes a handstand with a lotus leg variation (Padma Adho Mukha Vrksasana), a highly advanced and beautiful inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/118c62c1-6bd6-4971-82ca-1fbc59a674e6)
- ![A seated pose with one leg behind the head, demonstrating deep hip rotation and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e54912e-a3a4-414e-a1db-e06b4904c5a6)
- ![A full expression of Visvamitrasana, a pose that combines a deep side stretch, hamstring opening, and an arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce878680-17ac-4ce9-89ff-38150c765976)
- ![A seated compass pose (Parivrtta Surya Yantrasana), showcasing an incredible hamstring and side-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24f999f2-b52b-4732-898c-064df1cdd477)
- ![Using a yoga wheel and blocks to support an advanced backbend, allowing for a deeper and more therapeutic opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/202b23c7-751f-4935-ac84-a737dc2cae60)
- ![A variation of Vasisthasana (Side Plank Pose) with a leg extension, challenging core strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e151ee5-7877-4399-942a-defd9ce4bbe0)
- [Video: A beautiful flow from a standing backbend into a full split (Hanumanasana), demonstrating seamless transitions and advanced flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b9aec1e-f9d7-4aab-9e20-a8ffe1a3c3b3)
- [Video: This video breaks down the steps to mastering Bakasana (Crow Pose), an essential arm balance for all levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2dfce27c-4120-407e-aa5d-13c68c1d4ff0)
- [Video: A fluid sequence moving into Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), focusing on opening the hips and heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b57c317-7894-4f05-acae-676cb04bf554)
- ![A deep backbend in a kneeling position, showing excellent spinal flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/115c2847-99b0-42dc-8625-2e2e7d9eb800)
- ![A smiling student holds a challenging scorpion forearm stand, radiating joy and accomplishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b54751a-d56d-4b50-be6f-2236e9c2183b)
- ![A deep forward bend with legs behind the head, a pose that requires immense flexibility and practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/124db9ea-ddad-464b-84cf-fc73fe75cd60)
- ![A powerful arm balance, Eka Pada Koundinyasana II, demonstrating core strength and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2394c1a-4852-453d-8f8f-41dcb9ddc906)
- ![A student holds a standing compass pose, a beautiful expression of hamstring and hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfa57c17-12a7-4279-9c25-89c968bbb5f0)
- ![A practitioner rests in Sleeping Tortoise Pose, showcasing the peaceful side of advanced flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d053b640-4b1b-45c5-9280-74a5ccf9f994)
- ![A standing balance pose that challenges stability and opens the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/901683a4-e233-4640-a07f-3ad9e287a813)
- ![A deep backbend in Dhanurasana (Bow Pose), requiring both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72387d04-bda1-4b69-885a-3a2fa3eae2d7)
- ![A variation of One-Legged King Pigeon Pose, focusing on a deep quadriceps stretch and backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5097a66-e218-4eaa-9b0b-73155f51988e)
- ![A student practices a deep bow pose, working on spinal flexibility and opening the entire front body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a08d00b-2f38-499e-b5a0-5c34bc507b3e)
- ![A relaxed practitioner in a full center split (Samakonasana), showing the results of consistent flexibility training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f909808-e9df-4f43-a3c6-bdac5b17e61e)
- ![A smiling student in Visvamitrasana, enjoying the challenge and strength of this advanced pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b19173d6-25c9-436c-b890-a1be77b02ff2)
- ![A stunning demonstration of Eka Pada Koundinyasana II in a natural, outdoor setting, connecting the practice with the elements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1beec09-7f95-404f-9283-4669cf5957fe)
- ![The powerful Mayurasana (Peacock Pose) performed on a rock, showcasing incredible arm and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af9ae663-1aed-4329-88d5-d9b604a5feca)
- ![A young practitioner shows beautiful form in a variation of mermaid pose, demonstrating great potential and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/960d7f84-daaa-431b-859a-8436cab3fef4)
- ![A deep expression of One-Legged King Pigeon Pose, highlighting the dedication of our students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d30e6189-372c-4d89-ba90-d2c3fdffa32e)
- ![A young student uses stools to practice a full side split, showing that with the right tools and guidance, anything is possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb4329c2-867a-4076-9fb7-af57c051c44f)
- ![An incredible display of flexibility in this advanced forearm stand variation, where the feet touch the head.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc9f5a62-f0ee-4283-a40f-e6060154b1f4)

## About Advanced Asana Practice

In my sessions, we do not just jump into advanced poses; we build the necessary foundation first. We use bricks, straps, or chairs to understand the mechanics of each movement, ensuring you can explore your limits safely. This approach helps you gain the core strength and stability required for inversions and deep backbends without the fear of injury.

Mastering advanced asanas is a journey of patience rather than brute force. Whether you are aiming for Sirsasana (Headstand), Ganda Bherundasana (Chin Stand), or deep backbends, the secret lies in how you prepare your body. My method focuses on incremental growth, breaking down complex sequences into manageable steps that anyone can follow.

We utilize a variety of props—including metal chairs for hip opening, aerial hammocks for inversion confidence, and yoga wheels for spinal flexibility—not as shortcuts, but as essential tools to deepen your practice. For example, when working on Hanumanasana or deep lunges, we use blocks to provide stability, allowing you to focus on your breathing and alignment rather than struggling for balance.

I run these sessions at our studios across AECS Layout, Varthur, and Belathur. Each class is tailored to your current level, ensuring that you receive the hands-on adjustments needed to correct posture and deepen your stretch. This is a space where we value the process of improvement over the aesthetic of a perfect pose, helping you build a practice that is as sustainable as it is challenging.

## About Ashish Yoga Fitness

Namaste. I am Ashish. I started this school because I wanted everyone to feel that same strength and peace that yoga brought into my own life. We work on your journey, one breath at a time, ensuring you feel supported as you push past your own boundaries.

[See all of Ashish Yoga Fitness's services](https://mytribe.in/ashish_yoga_fitness)

## More from Personal Yoga Training by Ashish Yoga Fitness

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- [Creative & Accessible Yoga with Props](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/creative-accessible-yoga-with-props)
- [Partner & Acro Yoga](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/partner-acro-yoga)
- [Prenatal Yoga: A Safe Journey](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/prenatal-yoga-a-safe-journey)
- [Yoga Therapy: Heal & Cleanse](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/yoga-therapy-heal-cleanse)
- [The Power of Breath & Meditation](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/the-power-of-breath-meditation)
- [Dynamic Yoga Flows & Sequences](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/dynamic-yoga-flows-sequences)
- [Our Community in Practice](https://mytribe.in/ashish_yoga_fitness/personal-yoga-training/our-community-in-practice)

## More services by Ashish Yoga Fitness

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- [Zumba Fitness Classes](https://mytribe.in/ashish_yoga_fitness/zumba-fitness-classes)
- [Yoga Classes](https://mytribe.in/ashish_yoga_fitness/yoga-classes)

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## Book

To book Ashish Yoga Fitness, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste%20Ashish%2C%20I%20saw%20your%20Advanced%20Asana%20Practice%20page.%20I'm%20interested%20in%20joining%20for%20training%20to%20improve%20my%20inversions%20and%20flexibility.)