--- title: "Advanced Yoga Training: Build Strength & Flexibility in Bengaluru" description: "Join Suchira Gowda for advanced yoga training in Bengaluru. Master arm balances, deep splits, and backbends with personalized guidance to build elite strength and flexibility." canonical: https://mytribe.in/chira_yogini/yoga-instruction/advanced-yoga-strength-flexibility last_updated: 2025-09-06 --- # Master Advanced Yoga and Flexibility with Expert Guidance Tribe Verified · Professional yoga training in Bengaluru since 2011. By [Suchira Gowda](https://mytribe.in/chira_yogini) · Online classes; Studios in Jayanagar, JP Nagar, Banashankari & ISRO Layout · ₹2,500 per month (estimate) Part of [Yoga Instruction](https://mytribe.in/chira_yogini/yoga-instruction). [View full gallery](https://mytribe.in/chira_yogini/yoga-instruction/gallery) Push your physical and mental boundaries with advanced asanas. Whether you are mastering arm balances or deep splits, we will build your strength, control, and grace together. ## Photos and videos - [Video: Flowing from Adhomukha Svanasana (Downward Dog) to Camatkarasana (Wild Thing) and guiding students into advanced backbends. Join my team to crack all the advanced asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d14477-5341-4af1-9d69-0048e8dd618a) - [Video: Demonstrating Koundinyasana (Flying Split) in class. Arm balances like this are about rooting in breath and rising with intention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8117459-bffd-45a7-96ee-02a1a14a7c06) - [Video: Moving through Prasarita Padottanasana, a wide-legged forward bend that deeply stretches the hamstrings and back. Lengthen, loosen, and let go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2828bc2-6232-43f9-b3d5-538529727219) - ![Backbending is an emotion. This wall-assisted backbend helps to open the heart and spine safely, providing therapeutic relief for back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d64366c-1875-403e-851c-05bb6cd9052a) - [Video: This is the harmony of muscular force and graceful mobility. Strength provides the foundation, and flexibility allows for fluid, controlled movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2406d6fd-0a82-4288-828a-a6287dd46e08) - ![As Bruce Lee said, strength and flexibility must support your technique. Here in Ardha Matsyendrasana (Half Lord of the Fishes Pose), I focus on a deep, controlled twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dccc99c-8ae5-4ea8-9359-9b0b64d67b1d) - ![Karnapidasana, or Knee-to-Ear Pose, is a deep forward bend that calms the nervous system and stretches the entire spine. Blessed are the flexible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b278e26e-116f-444e-a194-96f590fa5606) - [Video: A transition from Navasana (Boat Pose) to a forward bend. This sequence challenges core strength and hamstring flexibility, showing a dynamic flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce0ed87f-7f43-4ca7-a714-ea00725cd1bd) - [Video: You need this mindset to win. Holding a standing split requires immense flexibility, balance, and determination. I am not here to fit in, I am here to stand out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/351dca9b-a80b-4b1e-9a2e-291d425fda5b) - [Video: Working on my middle splits with a stick for alignment. Comfort is the enemy of progress, and I am always pushing my boundaries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6551ab91-a876-4309-87c6-f0d98c86dac1) - [Video: You are your priority. This deep split variation is a reminder to put yourself first and never settle for being an option.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71ed3471-490d-4202-85a6-fbd333f6b231) - [Video: This shows my backbend progress over three months. Nothing comes overnight. It requires discipline and consistent practice to deepen your flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14c1fd74-a21c-444b-8baa-e9aceab8534d) - [Video: A stick mobility challenge. Can you get up from a seated position without using your hands? This tests your core strength, balance, and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66a44604-52e0-4b30-867c-24fa32eda39b) - [Video: Upgrading my Tittibhasana (Firefly Pose) from last year. This advanced arm balance requires open hips, strong arms, and a powerful core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33450a52-e63e-468b-b469-94568b3db453) - [Video: Playing with some "Tedae Medae" or twisted variations in a headstand. This challenges balance and core control in a fun way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/714a25e3-4ea7-4524-934e-4cb137b30d74) - [Video: Never underestimate yourself. This wall-assisted handstand split is a great way to build strength and confidence for freestanding inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e90c87c5-beab-49e4-96ed-6624d9232ab6) - [Video: Working on my supine splits. The goal is to eventually touch my feet to the ground on both sides. It is a journey of patience and persistence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5075310-ef53-4c2b-b7da-75ae3f078082) - [Video: Nothing will work until you do it. Showing up for your practice is the first step. Here, I am working on a standing split variation to improve my hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ae70a21-95b9-491e-9769-b6018e221b80) - [Video: A dynamic flow from Downward Dog. My online programs focus on both fat loss and flexibility to help you achieve a complete transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9e37a55-3fcd-4b53-9424-7d434a7d47e1) - [Video: Exploring different variations of Lizard Pose (Prishtasana), from high lizard to bound lizard. This is a fantastic asana for opening the hips, hamstrings, and quads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b40206da-aded-4c81-aa9f-2b08e08618c9) - [Video: A fluid transition from Downward Dog to Wheel Pose. This flow builds back strength and flexibility. My online classes are open for you to join.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43956434-53f6-409c-8198-9e9b2710a3d4) - [Video: Try this One-Legged Fierce Pose (Eka Pada Utkatasana) challenge. It is a powerful balancing pose that strengthens the legs and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04e5971b-99db-4e13-900d-c976072c243a) - [Video: Practicing Wheel Pose (Chakrasana) and its variations. This deep backbend opens the chest and strengthens the entire body. My flexibility programs can help you get here.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3647ee24-3973-487c-86a6-3de94ab7c703) - [Video: A calming yoga flow ending in Child's Pose. My online classes guide you through sequences that build strength and end with restorative postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2922165e-99ed-4fbb-a944-a84f92aa297e) - [Video: Demonstrating Camel Pose (Ustrasana), a heart-opening backbend that improves posture and flexibility in the spine. Join my classes to learn the correct technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88beae84-49df-4b57-a495-8367310275e5) - [Video: Eka Pada Vaksha Mayurasana (One-Legged Peacock Pose) is an advanced arm balance that requires immense focus, concentration, and physical strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a4b0c19-f0ac-46fb-86a8-17950eae169c) - [Video: A headstand split, with a little touch of the Pushpa trend. Advanced yoga can be both disciplined and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acb26b1c-9359-491b-b306-a58ee08c88a0) - [Video: I am not dreaming, I am living my dream. This is Suryayantrasana (Compass Pose), a deep hip and shoulder opener that requires significant flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8fe2f95-38f8-4ba4-a749-d11af16759a4) - [Video: Working on handstand pikes against the wall. This is a great drill to build the core and shoulder strength needed for handstands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49e678d4-7db8-4bd0-a829-5efe92dbf960) - [Video: You have to stretch your soul to find your potential strength. Here I am using a resistance band to deepen my middle split, working on both active and passive flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afb6ea91-2ff7-4f2a-a7e9-117af86d6e98) ## About Advanced Yoga: Strength & Flexibility Advanced practice is not about rushing into a pose; it is about holding the space. When we work on splits or arm balances like Firefly, I focus on the structural alignment of your joints, not just how low you can go. You will learn how to breathe through the intensity, ensuring your foundation is solid before you try to fly. ### Building Elite Strength Yoga is not just about the mat; it is about what you can do when you are under pressure. My advanced sessions are designed to move you beyond the basics. We focus on progressions for arm balances like Koundinyasana (Flying Split) and Tittibhasana, and we tackle deep backbends that open the chest and spine. This is where you find true resilience. ### Why This Approach Works I went from 86 kg to where I am today through consistent, disciplined movement. I don't teach fluff. Whether we are in a studio in Jayanagar or Banashankari, or connecting via a private online session, the curriculum is rooted in functional anatomy and steady progress. You don't need to be naturally flexible to start; you need the willingness to show up and work. We combine mobility drills, stick-assisted stretching, and deep core work to make sure your body is actually capable of the poses you see in the gallery. ### What to Expect - **Structured Progression:** We build from stability to complexity, ensuring safe alignment. - **Real-Time Corrections:** In studio, I use manual adjustments to deepen your practice. Online, I use video feedback to fix your form. - **Mental Grit:** Advanced yoga requires a mindset shift. You will learn to handle discomfort and turn it into focus. If you are ready to stop settling for average and want to see what your body is actually capable of, let's get to work. Naanu bartha idini, neevu? ## About Suchira Gowda I am Suchira, and I built my practice from scratch right here in Bengaluru. I do not believe in quick fixes; I believe in building an empire, starting with your own body. If you are ready to get serious about your strength and flexibility, join me. [See all of Suchira Gowda's services](https://mytribe.in/chira_yogini) ## More from Yoga Instruction by Suchira Gowda - [Featured](https://mytribe.in/chira_yogini/yoga-instruction/featured) - [My Transformation: From 86kgs to Building an Empire](https://mytribe.in/chira_yogini/yoga-instruction/my-transformation-from-86kgs-to-building-an-empire) - [Client Transformations & Testimonials](https://mytribe.in/chira_yogini/yoga-instruction/client-transformations-testimonials) - [Power Yoga & Strength Training](https://mytribe.in/chira_yogini/yoga-instruction/power-yoga-strength-training) - [Group Classes: Find Your Tribe](https://mytribe.in/chira_yogini/yoga-instruction/group-classes-find-your-tribe) - [Therapeutic Yoga & Sound Healing](https://mytribe.in/chira_yogini/yoga-instruction/therapeutic-yoga-sound-healing) - [The Boss Lady: My Life & Motivation](https://mytribe.in/chira_yogini/yoga-instruction/the-boss-lady-my-life-motivation) - [Additional Work & Behind the Scenes](https://mytribe.in/chira_yogini/yoga-instruction/additional-work-behind-the-scenes) ## More services by Suchira Gowda - [Corporate Wellness Programs](https://mytribe.in/chira_yogini/corporate-wellness-programs) - [Sound Healing Therapy](https://mytribe.in/chira_yogini/sound-healing-therapy) ## Similar work from other experts - [Advanced Yoga Practice: Strength & Flexibility](https://mytribe.in/yoginifromsomeworld/yoga-instruction/my-advanced-practice-strength-flexibility) by Yoginifromsomeworld · Yoga Instruction · Yoga sessions at Cult centers in HSR Layout and Koramangala - [Advanced Yoga Poses & Flexibility Training](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/deepen-your-practice-advanced-poses-flexibility) by Rohit N · Yoga for Fitness and Wellness · Online classes and at studio in Nandini Layout, Bengaluru - [Mastering Strength and Flexibility with Advanced Asanas](https://mytribe.in/ashish_yoga_fitness/yoga-classes/strength-flexibility-advanced-asanas) by Ashish Yoga Fitness · Yoga Classes · Online sessions available; Studios in AECS Layout, Varthur & Belathur - [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 - [Advanced Yoga Poses & Arm Balances](https://mytribe.in/themagical_yoga/personal-group-yoga-classes/advanced-poses-arm-balances) by Nidhi Bansal · Personal & Group Yoga Classes · Available Online & Home visits in Bengaluru - [Advanced Asana Practice and Inversion Training](https://mytribe.in/_blissyog/yoga-classes/advanced-asana-practice) by Vineet Upadhyay · Yoga Classes · Online classes available; Studio in Mayur Vihar Phase III & travels across Delhi NCR ## Guides - [Yoga](https://mytribe.in/guides/yoga-instructors-in-bengaluru): Batch, home or online, when back pain needs a yoga therapist, and what to check in the trial class. From ₹1,500 a month at a neighbourhood trust batch. ## Book To book Suchira Gowda, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Instruction%20by%20Suchira%20Gowda.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.