Advanced Yoga Poses: Strength and Alignment
I don't teach for the 'gram. Advanced asanas are about building strength and understanding your own biomechanics, not just showing off. Let's get upside down the right way.
One day, you're going to look at yourself and say, "Damn, I did that." This is a reminder to build that version of yourself. Live that life.
A short video of my Pincha Mayurasana (Forearm Stand) practice. A woman's body changes so much, but what matters most is how she comes back to it, nurtures it, and makes it her home.
A headstand variation I was playing with. Sometimes it's just yogi see, yogi do. The important part is to have fun with your practice.
Sometimes I play, sometimes I consciously try. Is practice meant to be effortless or the result of hard work? This is me exploring a tuck handstand against the wall and pondering these questions.
Just calming my mind with a handstand against the wall. Inversions are a great way to shift your perspective, literally and figuratively.
My world feels upside down this week, so I might as well join it. A little handstand play to keep me grounded.
Another shot of my handstand practice. Finding balance in the midst of a chaotic week.
"So shut up, live, travel, adventure, bless, and don't be sorry." A handstand in the middle of an ancient archway in Ninh Binh, Vietnam.
The color version of my Vietnam handstand. Taking my practice with me wherever I go.
This is Baddha Hasta Parivritta Parsvakonasana. Four years ago, I couldn't imagine floating my leg up in this pose. Turns out, it's about pulling the belly in and floating. It is that simple.
About Exploring Advanced Poses
Advanced poses aren't about being flexible enough; they are about understanding your biomechanics. In my classes, we don't just 'do' a headstand or forearm balance—we learn how to stack the bones, engage the core, and actually breathe through the effort. If you have been stuck at a plateau or worried about your shoulders and wrists during inversions, let's look at your alignment together with my 'spy eyes'.
Why Advanced Practice Needs a Foundation
Most people think inversions like headstands (Sirsasana) or forearm balances are about having the right 'yoga body' or unlimited flexibility. That's a total myth. Advanced asanas are 80% strength and 20% mechanics. Whether you are working toward your first Pincha Mayurasana or trying to refine your handstand, the principles remain the same: stability, shoulder girdle strength, and core control.
How We Approach Progress
In my sessions, we don't rush. We break down the 'why' behind every transition.
- Shoulder Stability: Most injuries in arm balances happen because of poor shoulder engagement. We use specific drills to build that foundation.
- Core Engagement: Without the core, your back takes the hit. We work on pelvic tilts and core drills that translate directly into holding poses like the Tuck Handstand.
- The 'Spy Eyes' Factor: Since I teach live, I watch you. If your elbows are flaring out or your spine is dumping into a curve during an inversion, I will catch it. You get real-time verbal cues to adjust your alignment before a bad habit becomes a permanent part of your practice.
Can You Join?
If you have a base level of discipline and are willing to put in the work, yes. You don't need to be perfect. You just need to show up and be willing to be corrected. We use household props like cushions and dupattas to support your learning curve, making the process safe and sustainable. Remember, a pose is just a shape. How you get into it—and how you treat your body while getting there—is what actually matters.
Charu
I’m Charu, and I teach yoga that’s grounded in real-life mechanics, not just aesthetics. I've rebuilt my own body after years of back pain and disc issues, so I know exactly where the limits lie and how to push them safely.
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