--- title: "Advanced Asana Practice in Bengaluru | Yoga with Daya Nanthan" description: "Deepen your yoga practice with expert-led advanced asana sessions in Bengaluru. Focus on inversions, arm balances, and mindful movement with Daya Nanthan." canonical: https://mytribe.in/dayananthan_k/yoga-instruction/advanced-asana-practice last_updated: 2025-08-30 --- # Advanced Asana Practice in Bengaluru Tribe Verified · Practicing at Horamavu and Koramangala studios. By [Daya Nanthan](https://mytribe.in/dayananthan_k) · Studio sessions in Horamavu; Travels to client locations across Bengaluru · ₹250 per session (estimate) Part of [Yoga Instruction](https://mytribe.in/dayananthan_k/yoga-instruction). [View full gallery](https://mytribe.in/dayananthan_k/yoga-instruction/gallery) Explore the edges of your flexibility and strength. We work on inversions and arm balances through a mindful, progressive approach that honors where you are today. ## Photos and videos - [Video: This vinyasa flow connects several challenging arm balances. It moves from Side Crow (Parsva Bakasana) to Fallen Angel (Devaduuta Panna Asana) and into Flying Splits (Eka Pada Koundinyasana II), building core strength and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24303ebc-da1b-445b-a789-b0518bb895e0) - ![Using the wall for support in this deep inversion helps to refine alignment and build confidence. This variation of a handstand tuck requires core engagement and controlled breathing to maintain stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3a6dcbe-f275-4819-976e-aa8edcc10d42) - ![Exploring a variation of Mukta Hasta Sirsasana, or the tripod headstand. This posture challenges balance and opens the hips, requiring a great deal of concentration and stability through the shoulders and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4ed2d31-b585-49c3-b705-c5125d99c8b0) - ![A variation of Vyaghrasana, or Tiger Pose, that deepens the backbend and opens the shoulders. This posture builds strength in the spine and improves balance, all while surrounded by the calming energy of my studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04b0f07a-2d50-4df4-821d-a2801d958743) - [Video: A moment of stillness in a handstand variation. Inversions like this help quiet the mind and shift perspective, reminding us that movement, stillness, and sound are all doorways to the self.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/153f1dcc-a362-4f1c-bf5e-362c2bf7fda7) - ![Taking my practice outdoors with an arm balance that mimics the form of a grasshopper. This pose, Parsva Bhuja Dandasana, requires twisting, core strength, and balance, connecting me with the nature around me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c12108eb-67b4-49ff-aa49-9983824ad632) - ![My morning practice often includes Pincha Mayurasana, the feathered peacock pose. Using the wall as a guide, I work on the split-leg variation to open my hips while building shoulder and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b2f1bec-61aa-44ab-92ba-77510d0c8333) - [Video: "Do your practice and all is coming." A simple reminder that consistency is key. Here, I am practicing a one-handed handstand, a goal that is achieved through daily dedication and patience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f434e276-60b4-4b00-b3c0-134a2454fc51) - [Video: This sequence shows a few moments from my personal self-care practice. It includes a full split (Samakonasana), a forward bend, and arm balances like L-sit (Brahmacharyasana) and Firefly Pose (Tittibhasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43c86c30-8dc2-49c5-8f47-62345f5c7569) - [Video: A vinyasa flow demonstrating transitions between advanced asanas. The sequence moves from a headstand variation (Mukta Hasta Sirsasana) into an arm balance (Astavakrasana) and back, showing fluid control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4accd11-81e7-436e-8537-6818146ba459) - ![A one-handed handstand variation, a testament to the strength we can build with consistent practice. This pose requires immense focus, balance, and power through the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9439aceb-607d-4501-8aba-8c3d7207fc40) - ![Exploring a variation of Grasshopper Pose, an arm balance that combines a twist and a hip opener. This posture challenges the body and mind to work together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91dd45c2-9cdd-4e6f-b920-6240fafda703) - ![Finding stability in a twisted arm balance. This variation of Grasshopper Pose requires deep core engagement and open hips to lift off the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82a12d23-0e77-44d3-9b7a-a3f005af749d) - ![Each attempt at a challenging pose like this Grasshopper variation is a lesson in patience. It's about the journey of finding balance, not just holding the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e9df01b-cbb7-480b-80b6-fa08da68bda3) - ![A standing variation of a twisted pose, preparing the body for deeper arm balances. This helps build the necessary flexibility in the hips and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/276e1e3e-30b6-4c9d-92bf-8479f1e48076) - ![Working on the foundational elements of a twist. This standing pose opens the side body and prepares the shoulders for weight-bearing postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/900cd927-3043-4eea-92ac-eae711c4d940) - ![The entry into Grasshopper Pose, focusing on the twist and hand placement. This is a crucial step in learning how to shift weight and find your center of gravity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17ad96b1-fc0c-468b-959c-b760fe3d3cb4) - [Video: A short flow demonstrating a creative transition in my practice. Movement like this keeps the mind engaged and the body challenged in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b069b9aa-4c0e-45ec-bf4c-16ec53cd191f) - ![Finding a moment of quiet in a seated twist. This posture, Ardha Matsyendrasana, helps to detoxify the body and calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96ef196b-6964-4c5c-b636-6e6a38c3b795) - ![The goal of a twist is to create space in the spine. By grounding through the hips and lengthening through the crown of the head, we can find release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4077de64-1447-4001-b9b8-eaa0d0288558) - ![This seated pose, Krounchasana or Heron Pose, is an intense hamstring stretch that requires both flexibility and strength to keep the spine long.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2de405f-c58e-4ab0-bd39-118472c6f4a4) - ![A deep forward bend, Parivrtta Janu Sirsasana, which stretches the hamstrings, spine, and side body. It's a pose that encourages surrender and letting go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b665de93-6e22-4393-ac95-42e82bd0261a) - ![In this revolved head-to-knee pose, the focus is on breathing into the side body to create a deeper opening and release tension in the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/311496a5-0c06-4003-a500-6a09f7b1c301) - ![A low lunge variation that builds strength and stability. The gaze is forward, maintaining focus and intention through the posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8329c8f-0564-483a-a244-cbd857f055b6) - ![Holding Heron Pose with a steady gaze. This asana teaches patience and the importance of breathing through discomfort to find ease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce627859-a753-4b50-a663-59e31e0bebaf) - ![Grounding through the hands and feet in this preparatory pose. It's a moment to connect with the earth before moving into a more dynamic flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfa8b9ab-4c9e-4a65-bbe9-97bb7546c794) - ![Eka Pada Sirsasana, or foot-behind-head pose, is an advanced posture that requires immense hip flexibility. It's a journey of patience and consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59165e93-8eaa-48c7-9b59-8c74763605a1) - ![An arm balance variation stemming from a deep hip-opening pose. This requires lifting the body with core and arm strength while maintaining the leg position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cc20221-8e35-4b15-93a3-add7d55dc57b) - ![Exploring the balance and strength needed for an advanced arm balance. The focus here is on pressing the ground away and engaging the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f0842d4-a4fa-4d7c-95a3-b47f62a5b220) - ![This arm balance, Eka Hasta Bhujasana or Elephant's Trunk Pose, builds incredible strength in the wrists, arms, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/531b1854-af23-4337-b5bf-846842f0c14f) - ![Holding Elephant's Trunk Pose requires you to find a point of focus, or drishti, to maintain balance and mental stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8f2e210-ae57-4eac-a37a-0017933d5490) - ![A moment of gratitude in foot-behind-head pose. Advanced postures are not the goal, but milestones on the path of self discovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9c471c1-1952-4fd4-94af-6e6b925609a2) - [Video: This video explains some of the benefits of inversions, from gaining a new perspective and boosting the immune system to relieving anxiety and finding mental clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c2e422b-1dc0-4f1f-a06d-4c58818c8c78) - [Video: A moving meditation flow that transitions through several standing balance poses. It includes One-Legged Star, Warrior 3 (Virabhadrasana III), and Half Moon (Ardha Chandrasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9401891-d78a-4bde-a364-4a311bb1ecf1) - [Video: A dynamic flow that demonstrates balance and control. This sequence is a great way to build stability in the standing leg and strength in the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e73d49e1-3098-4d84-ba39-48708953dac5) - ![Using the wall to practice a tucked handstand. This is an excellent way to build the strength and body awareness needed for freestanding inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e6cceb9-7b0a-4789-8a6a-6506516e59b6) - ![A challenging arm balance that requires a deep twist and core strength. This variation of crow pose is a powerful way to build focus and inner fire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54222568-3b20-45e8-bee4-2ec125ec3ae6) - ![A variation of Dolphin Pose that provides a deep hip and shoulder opening. This posture prepares the body for more advanced inversions and backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aff863d1-1027-4c23-bf7d-2f577f23e882) ## About Advanced Asana Practice Mastering an arm balance like the Grasshopper or a solid handstand isn't about rushing to the final pose. It is about how we stack the joints, engage the core, and breathe through the resistance. Whether we use the wall for support or blocks to find lift, we will break down the mechanics together so you can practice safely and consistently. Advanced asana practice is not about performance; it is a dedicated time to quiet the mind and listen to the body. In our sessions, we move beyond basic sequences to explore the mechanics of inversions and complex transitions. ### What to Expect We focus on the foundations of safety. Before attempting advanced shapes like the Crow pose or headstands, we spend time building the necessary shoulder mobility and core stability. If you are learning to balance, we will use props like walls and blocks to ensure your practice remains sustainable. ### The Method * **Progressive Learning:** We follow the philosophy of slow and steady. You don't need to be an expert to start; you just need to be willing to show up. * **Personalized Alignment:** Whether you are joining a small group batch in Horamavu or Koramangala, or booking a private 1-on-1 session, you receive guidance on your specific form. * **Integration:** We often end with breathwork (Pranayama) or a brief session of singing bowl vibrations to help the nervous system settle after the intensity of physical practice. ### Why Practice With Me? My background in martial arts and traditional yoga informs how I teach. I understand that the body has limits, and I am here to help you navigate them without force. My goal is to help you build a resilient, functional body while finding the stillness that allows you to carry your peace off the mat and into the rest of your day. ## About Daya Nanthan I teach yoga not as a performance, but as a way to find peace within. My practice is guided by the memory of my late Amma and the discipline I learned as a martial artist. If you want to explore your physical limits with someone who values steady progress over perfection, you will fit right in. [See all of Daya Nanthan's services](https://mytribe.in/dayananthan_k) ## More from Yoga Instruction by Daya Nanthan - [Featured](https://mytribe.in/dayananthan_k/yoga-instruction/featured) - [Sound Healing & Meditation](https://mytribe.in/dayananthan_k/yoga-instruction/sound-healing-meditation) - [Strength & Movement Conditioning](https://mytribe.in/dayananthan_k/yoga-instruction/strength-movement-conditioning) - [Group Yoga Classes](https://mytribe.in/dayananthan_k/yoga-instruction/group-yoga-classes) - [Corporate Wellness](https://mytribe.in/dayananthan_k/yoga-instruction/corporate-wellness) - [A Family Practice](https://mytribe.in/dayananthan_k/yoga-instruction/a-family-practice) - [Workshops, Retreats & Events](https://mytribe.in/dayananthan_k/yoga-instruction/workshops-retreats-events) - [My Practice Journey](https://mytribe.in/dayananthan_k/yoga-instruction/my-practice-journey) ## More services by Daya Nanthan - [Karate & Self-Defense](https://mytribe.in/dayananthan_k/karate-self-defense) - [Sound Healing & Therapy](https://mytribe.in/dayananthan_k/sound-healing-therapy) ## Similar work from other experts - [Advanced Yoga Practice & Inversions in Bengaluru](https://mytribe.in/arpitha_santhosh/specialized-yoga-programs/advanced-yoga-practice) by Arpitha Santhosh · Specialized Yoga Programs · Sessions at your location in Bengaluru - [Advanced Yoga Practice: Arm Balances & Inversions in Bengaluru](https://mytribe.in/deepanshi.yogabyshi/yoga-fitness-instruction/advanced-practice-arm-balances-inversions) by YogaByShi · Yoga & Fitness Instruction · Online sessions; Based in Bengaluru - [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 - [Advanced Asana: Building Strength and Inversions](https://mytribe.in/yogawithamynair/group-yoga-classes/advanced-asana-strength-inversions) by Amrita Nair · Group Yoga Classes · Studio classes in HSR Layout, Bengaluru - [Advanced Asana Practice in Sahakarnagar](https://mytribe.in/bindumadhaviyoga/group-yoga-classes/advanced-asana-practice) by Bindu Madhavi · Group Yoga Classes · Online and at Studio in Sahakar Nagar, Bengaluru ## Book To book Daya Nanthan, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Daya%2C%20I'm%20interested%20in%20the%20Advanced%20Asana%20Practice.%20Could%20you%20let%20me%20know%20about%20your%20next%20batch%20or%201-on-1%20availability%3F) You can also send your own message based on what your user needs. 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