More Than Asanas: Strength & Movement
I don't teach yoga to make pretty shapes for social media. I teach to build a body that actually moves well, whether you are dealing with chronic back pain or just want to feel stronger.
The Lat Pull Down is a great movement for building back strength. I'm still learning and find it awkward to record in a public gym, but I'm sharing my journey with you.
The Overhead Dumbbell Press is one of my favorites because you can do it anywhere. I started with 1kg sugar packets in my kitchen. It's about starting where you are, with what you have.
The Seated Cable Row is a beginner-friendly "pull movement" to tone your back. Remember, proper form with less weight is always better than heavy weight with bad form.
Here's a look at the Single Arm Dumbbell Row. This is another great pull movement for a strong upper back. I focus on controlled movement, not swinging the weight.
The Upper Back Extension is a personal favorite for strengthening my back and reducing stiffness. It's proof that you can adapt machines and movements to fit your body's needs.
Hindu push-ups are my go-to when I'm feeling lazy but know I need to move. They are a full-body burner and get the blood flowing instantly. You can start on your knees and build up from there.
The simple squat. It's a fundamental full-body movement. You can start with just a few and build up, or add weights and variations if you're more advanced.
Mountain climbers are another great way to break a sweat when you're short on time. Keep your core engaged and don't let your shoulders collapse.
Tabletop leg raises are a constant in my routine, especially for anyone who sits for long hours. This movement helps stabilize the core and hips and can provide relief from sciatica or lower back pain.
Standing kick-ups are a fantastic full-body movement to get your blood flowing. It's okay if your hands and toes don't touch. The goal is to move and warm up the body.
About More Than Asanas: Strength & Movement
Most yoga classes focus purely on flexibility, but I believe that is only half the picture. In my sessions, we bring the gym home by incorporating functional strength training. We use whatever you have handy—a scarf, a cushion, or a water bottle—to build the core stability you need for a pain-free back. It is not about looking aesthetic. It is about building a body that is resilient enough to handle your daily life.
Why I mix strength with yoga
I have been through the ringer with disc bulges and sciatica. I learned the hard way that stretching alone does not fix a weak foundation. To keep your spine happy, you need muscular strength. That is why we do not just hold static poses.
What we actually do
My classes are a mix of Hatha basics and functional movement. We use Hindu push-ups, squats, and rows because these movements matter. If you are sitting at a desk for eight hours, these drills are what keep your hips open and your lower back from locking up.
The 'Spy Eyes' difference
I keep my groups small, between 2 and 10 people. Why? Because I need to see you. I use 'spy eyes' to watch your screen in real-time, giving you verbal alignment corrections that you would not get in a generic pre-recorded video or a massive class. I will catch if your core is sagging or your form is off, and I will tell you to fix it.
Getting started
You do not need a fancy studio or expensive equipment. We use household props to mimic gym movements, like using heavy books for resistance or a dupatta for leverage. If you are a beginner, we start slow. If you are an athlete, I will make sure you are challenged. It is your practice, your life, and my job is to make sure you get stronger with every session.
Charu
I am Charu. I do not believe in Insta-perfect poses; I believe in moving so you can actually live without back pain. My mat has seen my best and my worst, and I teach from that same honesty.
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